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  • Lane Semanal 24 - 11

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    Alison Bentes
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    This document outlines a weekly workout plan consisting of warm ups, skills practice, and workouts (WODs) for each day of the week. The workouts include various functional movements like deadlifts, cleans, jerks, squats, presses, swings, and burpees. Skills practice focuses on techniques for lifts like the clean and jerk, squat snatch, and two-barbell. The WODs are mainly amrap (as many rounds as possible in a set time) or fortime (complete as many repetitions as possible in a set time) and involve combinations of weightlifting, gymnastics, and metabolic conditioning movements.

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    Lane semanal 24_11

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    This document outlines a weekly workout plan consisting of warm ups, skills practice, and workouts (WODs) for each day of the week. The workouts include various functional movements like deadlifts, cleans, jerks, squats, presses, swings, and burpees. Skills practice focuses on techniques for lifts like the clean and jerk, squat snatch, and two-barbell. The WODs are mainly amrap (as many rounds as possible in a set time) or fortime (complete as many repetitions as possible in a set time) and involve combinations of weightlifting, gymnastics, and metabolic conditioning movements.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    11 views3 pages

    Lane Semanal 24 - 11

    Uploaded by

    Alison Bentes
    This document outlines a weekly workout plan consisting of warm ups, skills practice, and workouts (WODs) for each day of the week. The workouts include various functional movements like deadlifts, cleans, jerks, squats, presses, swings, and burpees. Skills practice focuses on techniques for lifts like the clean and jerk, squat snatch, and two-barbell. The WODs are mainly amrap (as many rounds as possible in a set time) or fortime (complete as many repetitions as possible in a set time) and involve combinations of weightlifting, gymnastics, and metabolic conditioning movements.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 3

    Segunda

    Warm UP

    Amrap 8’

    10 BB Sing Leg Deadlifit

    10 BB Good Morning

    8 BB Front Squat

    8 BB Shoulder Press

    8 Thruster

    Skill 12’

    Clean & Jerk

    *Progressão de carga

    Wod

    Amrap 15’

    12 Deadlifit

    09 Hang Clean

    06 Jerk

    Terça

    Warm UP

    Tabata 1

    Jumpink Jacks

    Air Squat

    Tabata 2

    Push Ups

    Lunge

    Skill

    Emon 12’

    1’ 5/5 Devil Press

    2’ hollow rock

    3’ Arch Rock

    Wod

    Fortime 16’
    By in: 100 d.u/ 200 s.u

    3 rounds

    20 Leg raises/ V up

    12 Dumbell Snatch/ G2OH

    6/6 dumbell OHS

    By out: 100 d.u/ 200 s.u

    Quarta feira

    Warm UP

    Amrap 7’

    12 Bootstrap

    10 Snatch Deadlifit

    8 Snatch High Pull

    8 Muscle Snatch

    Skill 12’

    Squat Snatch Review

    Wod

    4 rounds fortime

    12 Squat Snatch

    10 OHS

    10 Burpee over bar

    Quinta feira

    Warm UP

    Amrap 8’

    Sit UP

    V up alternating

    Scap Pull UP

    Kipping Swing

    Skill 15’

    T2B Review

    Wod
    Amrap 20’

    12 T2B

    20 KB Swing

    200 run/ 12 cal Air bike

    Sexta feira

    Warm UP

    12 BB Ebolws Punch

    8 BB Clean High Pull

    8 BB Shoulder Press

    12 Box Step

    Skill 10’

    Pistol technique

    Wod

    Fortime 18’

    12 Power Clean

    12 Box jump

    20 Pistol/ Air Squat

    12 Squat Clean

    20 Box jump step over

    20 Pistol/ Air Squat

    10 Cluster

    10 Burpee box jump over

    20 Pistol/ Air Squat

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