• ALDEIA

HIIT 37'

Atualizado: Jul 3



SEGUNDA-FEIRA



WARM UP


AMRAP 5'

20 CIRCLE JACKS

30 CLIMBER

20 SIDE LUNGES


SKILL

TOES TO BAR


FORÇA/GINÁSTICA

FRONT SQUAT

2X4 75%

2X3 80%

1X3 85%

1X2 90%


WOD


AMRAP 20´

300MTS RUN

20 KB SWING

20 TOES TO BAR

META: 5


RX 24/16




TERÇA


warm up


AMRAP 4'

10 MUSCLE CLEAN

20 FRONT JACKS

20 FLUTTER KICKS


SKILL



FORÇA/GINÁSTICA


CLEAN COMPLEX

EVERY 1'30" FOR 9'

1 CLEAN PULL

1 POWER CLEAN

1 HANG CLEAN

1 SQUAT CLEAN

70% A 90%


WOD


5 ROUNDS 16’

8 DEVIL PRESS

10 HANG CLEAN

12 HSPU


RX+ 70/55

RX 60/45

TAG: SUB 14’





QUARTA


WARM UP


3 ROUNDS

20 PLANK TWIST

10 JUMP KNEE TUCK

10 THRUSTER



SKILL

THRUSTER




FORÇA/GINÁSTICA



THRUSTER

2X5

2X4

2X3

1X3

75% A 90%

PUSH PRESS






WOD


FRAN

21 15 9

THRUSTER

PULL UP


RX 43/29

TAG: SUB 4'




__________________________________________________________________________________





QUINTA


Warm up



AMRAP 4’

30" HOLLOW ROCKS

10 SPRAWL

10 ZOMBIE CRUNCH



SKILL / FORÇA



DEADLIFT

2X4 75%

2X3 80%

1X3 85%

1X2 90%




WOD



2' ON 2' OFF FOR 16'

200MTS RUN

8 DEADLIFT

ME: BXJO


RX+ 102/75

RX 80/55

MÁX DE REPS DE BXJO






SEXTÔOO



WARM UP



3 ROUNDS

30" SEATED LEG RAISES

10 BOX STEP UP

10 PLANK TO TOE






SKILL / FORÇA



SKILL

GROUND TO OVERHEAD



PUSH PRESS

2X4 75%

2X3 80%

1X3 85%

1X2 90%



WOD



AS LONG AS POSSIBLE 16'

4 GROUND TO OVERHEAD

6 S2OH

60 DOUBLE UNDER

ADD 2 REPS EACH ROUND



RX+ 70/50

RX 60/40

TAG:4 + ROUNDS







SÁBADO


WARM UP


DO COACH







SKILL / FORÇA


3 ROUNDS

20 JUMPING JACKS

8 STREP DOWN

6 AIR SQUAT

4 SPRAWL

20" PLANK



WOD



FOR TIME 22'


CHIPPER

60 BOX JUMP

60 KB/DB SNATCH

80 V-UP

800 MTS CORRIDA

60 PUSH UP

60 K