8/20/2019 Plano BS 2

1/1

30 Jump jacks 50 Knee ups 50 Saltos corda

20 Mountain climbers 10 Up /Down/Turn 10 Leg swings (frontal)

10 Rotação ombros 10 Glute Bridge 10 Leg swings (lateral)

5 Burpees 10 Roll back and open

6 Wall Climbs

12 Russian twists Squat jumps 20x Overhead lunges (5kg)18 Tuck jumps Clapping Push Ups 15x Back extensions

10x V-Ups

20' Jumping jacks Corrida frente / trás10' Descanso Trote lateral

20' Mountain climbers 10x Inch worm walk

10' Descanso

100 Flexões

20' Saltos lateriais 100 Agachamentos

10' Descanso 100 Abs

20' Flutter kicks

10' Descanso

20' Ground to overhead (5kg)

10' Descanso

20' Plank push

10' Descanso

20' Burpees

10' Descanso

20' Fundos

10' Descanso

1min Descanso

1min Descanso

1min Descanso

(4 rondas cada)

(4 rondas cada)

(4 rondas cada)

Tabata

Tabata

Tabata

DIA 6

WOD

Para tempo

1min

WARM UP

DIA 5

WOD

Tabata

(4 rondas cada)

WOD

12min time cap

ESCADA 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

4 Burpees a cada 2'

DIA 3

WARM UP

2x

WOD

12min AMRAP

DIA 1

WARM UP

3X

WOD

5X

DIA 2

WARM UP

2x

DIA 4

DESCANSO