Programação: Semana 37 * 09 a 14-setembro-24

SEG.,09-09-2024 #WOD495

STRENGHT - Functional Bodybuilder Program (FBP)

(Acessórios de força e Hipertrofia)

#WOD495

05 ROUNDS FOR TIME - CAP 14'

8 Left Dumbbell Power Clean

8 Left Single Dumbbell S2OH (Shoulder to overhead)

8 Right Dumbbell Power Clean

8 Right Single Dumbbell S2OH (Shoulder to overhead)

1 Rope Climb

Elite: 22 ~ 18kg / ~ Estrutura

RX: 20 ~ 16kg / ~ Estrutura

Inter.: 18 ~ 14kg / ~ Verm

Scale: 14 ~ 10kg / ~ Azul

Beginner: ? kg / ~ Preto ou 2xSolo

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TER.,03-09-2024 #WOD496

Técnica/SKILL (Weightlifting - LPO): SNATCH - Barbell Conditioning

#WOD496

06 ROUNDS FOR TIME - CAP 16'

5 Power Snatch - @50%

6 Burpee Over Bar

20 Wall Ball

RX: 20 ~ 16= @50%PR / 20 ~ 14lbs

Inter.: 18 ~ 14= @50%PR / 16 ~ 12lbs

Scale: 14 ~ 10≤ @50%PR / 14 ~ 10lbs

Beginner: ? ~ ?≤ @50%PR / ? lbs

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QUA.,11-09-2024 #WOD497

SKILL (Gymnastic): Base de Fortalecimento Toes-to-Bar/Pull Up

#WOD497

AMRAP 16'

6 Toes-to-bar

9 Box Jump

12 Kettlebell Swing americano

36 Double Unders

600m Run / 300 - Run

RX: 20 ~ 14kg / ~ DU / ~ Padrão / 60 - 50cm

Inter.: 16 ~ 12kg / ~ DU / ~ Peitoral / 60 - 50cm

Scale: 14 ~ 10kg / ~ 2xSU / ~ Quadril / 60 - 50cm

Beginner: ? kg / ~ SU / ~ KneeRaise / 60 - 50cm/ Step Up / 300m

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QUI.,12-09-2024 #WOD498

STRENGHT (Powerlifting): Front Squat

#WOD498

FOR TIME - CAP 16'

25 Right Single Dumbbell box step up

25 Left Single Dumbbell box step up

10 Overhead Squat

7 / 5. Strict HSPU

20 Right Single Dumbbell box step up

20 Left Single Dumbbell box step up

8 Overhead Squat

6 / 4. Strict HSPU

15 Right Single Dumbbell box step up

15 Left Single Dumbbell box step up

6 Overhead Squat

5 / 3. Strict HSPU

Elite: 50 ~ 35kg / 22 ~ 18kg / ~ Strict HSPU / 50cm (P/ TODOS)

RX: 44 ~ 29kg / 20 ~ 16kg / ~ Kip.HSPU / 50cm

Inter.: 36 ~ 25kg / 18 ~ 14kg / ~ Abmat / 50cm

Scale: 30 ~ 21kg / 14 ~ 10kg / ~ Abmat+Plate / 50cm

Beginner: ? kg / ? kg / ~ Opção A e Opção B / 50cm

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SEX.,13-09-2024 #WOD499

STRENGHT - Funcional Bodybuilder Program (FBP)

(Acessórios de força e Hipertrofia)

#WOD499 - ``Regenerative training´´

EMOM - 20' - 30" Work / 30" Off

Minuto 1 - Overhead Medball Lunge

Minuto 2 - Burpee to plate

Minuto 3 - Medball Sit up

Minuto 4 - Medball Squat Clean

Minuto 5 - Medball Ground to Overhead

Minuto 6 - Low Intensity Run

CARGA LIVRE E LEVE

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SÁB.,14-09-2024 #WOD500

#TEAM WOD500 (TRIO)

``WOD 500 - ALLENAMENTO CINQUECENTO A´´

FOR TIME - CAP 12'

PART 1 #Atleta 1 apenas: 03 Rounds - cap 4'

12 Power Clean

12 Front Squat

Then,

PART 2 #Atleta 2 e 3 apenas: 02 Rounds - cap 4'

18 Power Clean

18 Front Squat

Then,

PART 3 #Atleta 1, 2 e 3: 01 Round - cap 4'

36 Power Clean

36 Front Squat

REST 5'

`` WOD 500 - ALLENAMENTO CINQUECENTO B´´

FOR TIME - CAP 15'

PART 1 #Atleta 1 apenas: 03 Rounds - cap 5'

3 Wall Walk

6 Thruster

8 Burpee over bar

Then,

PART 2 #Atleta 2 e 3 apenas: 02 Rounds - cap 5'

6 Wall Walk

12 Thruster

16 Burpee over bar

Then,

PART 3 #Atleta 1, 2 e 3: 01 Round - cap 5'

9 Wall Walk

18 Thruster

24 Burpee over bar

(cada parte terá o CAP 5')

Elite: 50 ~ 35kg / ~ Acima Azul (marca 1)

RX: 44 ~ 29kg / ~ Acima Azul (marca 1)

Inter.: 36 ~ 25kg / ~ Acima verm. (marca 2)

Scale: 30 ~ 21kg / ~ Atras Amar. (marca 3)

Beginner: ? kg / ~ Acima Amar. (marca 3)