01
01 · KIT INICIAL
1 KB MÉDIO
1 COLCHONETE
🟣 SWEAT · SEXTA · POWER C&J · SEM 6/16
WELLHUB
CHECK-IN
TOTALPASS
CHECK-IN
BLIND
02 · BLINDAGEM
EM ATÉ 7 MIN
30 – 20 – 10
30s
Facing Handstand Hold20s / 10s
30
Russian Swing20 / 10 reps
30
Plyo Jump Over Line20 / 10 reps
PC&J
03 · SKILL GLOBAL · TODOS JUNTOS
POWER
CLEAN & JERK
CLEAN & JERK
Primeiro puxão + ponto de saída
Triple extension + recepção Power
Dip + drive + recepção Jerk
BUILD
04 · SKILL · TODOS JUNTOS
A CADA 01:30 × 09:00
6 SETS · BUILD TO HEAVY POWER CLEAN & JERK
R1
3 reps
R2
2 reps
R3
2 reps
R4
1 rep
R5
1 rep
R6
1 rep
WOD
05 · WOD
3 ROUNDS FOR TIME · TC 10'
24
Wall Ball#9 / 6 kg
15m
Handstand Walkseções de 5m unbroken
A) 10 Wall Facing HS Step Up · B) 3 Wall Walks · C) 30m Dual DB OH Walk
8
Power Cleans#70 / 45 kg
🟣
Suor que constrói.
BOM TREINO! 💪