Programação: Semana 38 * 16 a 21-setembro-24

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SEG.,16-09-2024 #WOD501

STRENGHT - Functional Bodybuilder Program (FBP)

(Acessórios de força e Hipertrofia)

#WOD501

FOR TIME - CAP 18' (compare 19.02.24)

03 ROUNDS FOR TIME - CAP 18'

10 Toes-to-bar

20 Kettlebell Swing americano

10 Box Jump

300 Run

RX: 20~14kg

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

Scale: 14~10kg - Quadril - 60 - 50cm

Beginning: ?~?kg - Quadril

TER.,17-09-2024 #WOD502

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

#WOD502

AMRAP 16' (compare 07.03.2024)

10 Power Snatch - 50%PR

40 Double Unders

8 Burpee Box Step Up

8 Toes to Ring

RX: ~ = @50%PR / ~ DU / Padrão

Inter.: ~ = @50%PR / ~ DU / Peitoral

Scale: ~ ≤ @50%PR / ~ 2xSU / Quadril

Beginning: ~ ≤ @50%PR / ~ SU / KneeRaise

QUA.,18-09-2024 #WOD503

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

#WOD503

`` BENCHMARK DT ´´ com complemento (compare 28.03.24)

05 ROUNDS FOR TIME - CAP 16

12 Deadlift

9 Hang Power Clean

6 Push Jerk

20 Crossover Single-Under

Elite: 70~47kg /

RX: 52 ~ 39kg / ~ X-SU

Inter.: 44 ~ 31kg / ~ X-SU

Scale: 39 ~ 27kg / ~ 2 x SU

Beginning: 35 ~ 21kg / ~ SU

QUI.,19-09-2024 #WOD504

STRENGHT (Powerlifting): Front Squat

#WOD498

“HALF LIZZIE” (compare 23.05.24)

5 - 4 - 3 - 2 - 1 For Time - Cap 10'

Dual Dumbbell Devils press

Burpee Over Dumbbell

Dual Dumbbell Thruster

V-Up

HSPU

Deck Squat

Elite: 22~18kg (par)

RX: 20 ~ 16kg (par)

Inter.: 18 ~ 14kg

Scale: 14 ~ 10kg

SEX.,20-09-2024 #WOD505

STRENGHT - Funcional Bodybuilder Program (FBP)

(Acessórios de força e Hipertrofia)

#WOD505 - ``Regenerative training´´

EMOM - 20'

``Regenerative training´´

EMOM - 20'

M1 - 12 Goblet Squat

M2 - 15 Sprawl to plate

M3 - 14m Walking Lunge

M4 - 8 Box jump over

M5 - 10 Kettlebell Squat Clean

M6 - 100m Low Intensity Run

CARGA LIVRE E LEVE

SÁB.,21-09-2024 #WOD506

#TEAM WOD506 (TRIO)

AMRAP 30'

150 Double Unders (dividido)

30 Back Squat (dividido)

24 Pull Up (dividido)

21 Clean & S2OH (dividido)

2 Rope Climb ( 1 atleta ), simultâneo, 300m Run Partner (2 atletas)

# CARGAS #

RX - 54 - 37kg / DU

Inter. - 42 - 32kg / DU / verm

Scale - 32 - 27kg / 2XSU / Band Pull ip / azul

Beginning - ? - ? / SU / 2xsolo / Jump Pull up