Functional Training

Workout 9 November 2021

Warm Up

5' having fun with jump rope

KB COMPLEX for 12'

Every 30'' Each exercise 

Arround the world

One hand Swing

Other hand swing

Goblet squat

Press

Rest

3 AMRAP 1'30'' with 45'' rest

5 Clean 

10 Air squats

3 AMRAP 1' with 30'' rest

5 strict Press

10 Swings

3 AMRAP 40'' with 20'' rest

5 Thrusters

20 Double Unders

Workout 6 November 2021 Começa fácil

A. 3 x (90” AMRAP : 90” rest)
6 DB clean and jerk

4 DB squat

2 Lateral burpees over the DBs

Rest 2’

B. 3 x (90” AMRAP : 60” rest)
6 Lateral burpees over the DBs

4 DB clean and jerk

2 DB squat

Rest 2’

C. 3 x (90” AMRAP : 45” rest)
6 DB squat

4 Lateral burpees over the DBs

2 DB clean and jerk

Rest 2’

D. 3 x (90” AMRAP : 30” rest)
Repeat each of the above intervals once 

Workout 5 November 2021 Arranque

Aquecimento 

Em Cada Minuto Durante 12 Minutos (4 Rondas) 

1. Saltos simples à corda / Marcha joelhos elevados
2. Agachamentos 
3. Prancha dinâmica (joelhos ao peito) 
4. Tricep Dips (apoio no banco) 

4 Rondas para tempo

• 20 subidas ao banco / diminuir a altura
• 20 flexões braços / joelhos 
• 20 Skater Lunges / sem tocar no chão 
• 20 Arranques com um haltere alternadamente