Scribd
Upload
78 views1 page

Weekly Workout Plan: Strength & WOD

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

Uploaded by

Mussa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
78 views1 page

Weekly Workout Plan: Strength & WOD

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

Uploaded by

Mussa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

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

You might also like