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  • SEMANA 12 Plans

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    Mussa
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    The document outlines a 12 week training program with exercises scheduled for each day of the week. Mondays, Tuesdays, Wednesdays, Thursdays and Fridays all include 10 minutes of mobility and warm up exercises led by a coach, followed by strength training exercises in the 12-18 minute range incorporating moves like Z-presses, hip thrusts, and pull ups. Skill work and functional movement exercises like rope climbs and complexes are also included. Wednesdays, Thursdays and Fridays finish with a WOD (workout of the day) including high-intensity metabolic conditioning circuits like 16 minutes of amrap (as many rounds as possible) or EMOM (every minute on the

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    SEMANA 12 plans

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    The document outlines a 12 week training program with exercises scheduled for each day of the week. Mondays, Tuesdays, Wednesdays, Thursdays and Fridays all include 10 minutes of mobility and warm up exercises led by a coach, followed by strength training exercises in the 12-18 minute range incorporating moves like Z-presses, hip thrusts, and pull ups. Skill work and functional movement exercises like rope climbs and complexes are also included. Wednesdays, Thursdays and Fridays finish with a WOD (workout of the day) including high-intensity metabolic conditioning circuits like 16 minutes of amrap (as many rounds as possible) or EMOM (every minute on the

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    36 views1 page

    SEMANA 12 Plans

    Uploaded by

    Mussa
    The document outlines a 12 week training program with exercises scheduled for each day of the week. Mondays, Tuesdays, Wednesdays, Thursdays and Fridays all include 10 minutes of mobility and warm up exercises led by a coach, followed by strength training exercises in the 12-18 minute range incorporating moves like Z-presses, hip thrusts, and pull ups. Skill work and functional movement exercises like rope climbs and complexes are also included. Wednesdays, Thursdays and Fridays finish with a WOD (workout of the day) including high-intensity metabolic conditioning circuits like 16 minutes of amrap (as many rounds as possible) or EMOM (every minute on the

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    of 1

    SEMANA 12

    SEGUNDA TERÇA QUARTA QUINTA SEXTA

    MOBILIDADE/AQUECIMENTO MOBILIDADE/AQUECIMENTO MOBILIDADE/AQUECIMENTO MOBILIDADE/AQUECIMENTO MOBILIDADE/AQUECIMENTO


    (MAX. 10 MIN) (MAX. 10 MIN) (MAX. 10 MIN) (MAX. 10 MIN) (MAX. 10 MIN)

    AQUECIMENTO BY COACH AQUECIMENTO BY COACH AQUECIMENTO BY COACH AQUECIMENTO BY COACH AQUECIMENTO BY COACH

    FORTALECIMENTO (MAX 12 MIN) FORTALECIMENTO (MAX 15MIN) FORTALECIMENTO (MAX 18 MIN) FORTALECIMENTO (MAX 15 MIN) WOD - TIMECAP 50 MIN

    Z-PRESS ROSCA DIRETA ALTERNADO DB BARBELL FRONT RAISES PRESS BEHIND THE NECK (SNATCH) 100 PULL UP

    4 X 10 4 X 10 (CADA BRAÇO) 4 X 12 4 X 12 80 BURPEES

    ROMANIAN DEADLIFT HIP THRUST BARRA DIP BOX SNATCH PULL 60 T2B

    4 X 12 4 X 15 4 X 10 4X8 100 WALL BALL

    SKILL SKILL SPLIT SQUAT SKILL 80 STEP BOX DB

    COMPLEX CLEAN ROPE CLIMB 4 X 10 (CADA PERNA) COMPLEX SNATCH 60 HSPU

    2 ROUNDS - 2 POWER CLEAN + 2 FRONT SQUAT + 2 ROUNDS - 2 POWER SNATCH + 2 OHS + 2 SQUAT
    WOD - 16 MIN AMRAP WOD - 20 MIN EMOM 2000 M RUN
    2 HANG SQUAT CLEAN - 70% SNATCH - 70%

    2 ROUNDS - 2 POWER CLEAN + 2 FRONT SQUAT + 2 ROUNDS - 2 POWER SNATCH + 2 OHS + 2 SQUAT INICIANTES DIVIDIR EM 10 ROUNDS, EXCETO
    2 ROPE CLIMB 45" GLOBET SQUAT
    2 HANG SQUAT CLEAN - 80% SNATCH - 80% CORRIDA.

    2 ROUNDS - 1 POWER CLEAN + 1 FRONT SQUAT + 2 ROUNDS - 1 POWER SNATCH + 1 OHS + 1 SQUAT INTERMEDIARIO DIVIDIR EM 5 ROUNDS, EXCETO
    12 DB SNATCH 45" PLANK
    1 HANG SQUAT CLEAN - 90% SNATCH - 90% CORRIDA.

    WOD - 17 MIN AMRAP 12 DB OH SQUAT 45" CLUSTER DB WOD - 16 MIN AMRAP AVANÇADOS: BOA SORTE!!!

    10 HANG POWER CLEAN 12 DB OH LUNGE 45" DEVIL PRESS 50 DU / 100 SU

    10 BOX JUMP PÓS WOD 10 HANG POWER SNATCH

    10 THRUSTER 150 SIT UP MED BALL 15 KB SWING

    50 M FARMER CARRY DB/KB 10 HANG SQUAT SNATCH

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