Kamon – Kamon Start
Macrociclo 1, Mesociclo 2, Microciclo 41 (Construir Carga), Unidade de Treino 1, Volume 2, Carga 3, Preparação Física Geral, Peak Index 4/5
Warm-up
5′: Full Body Warm-up 1 (No Measure)
10 Giros de ombros frente e trás
10 Giros de braço frente e trás
10 Toques no pé
10 Goodmorning mãos atrás da cabeça
10 Step + toque no pé
5 Inchorm + Superman
5 Flexões
5 Air Squat lento + 5 rápidos
5 Jumping Squat
30 Jumping Jacks
30 Mountain Climber
* Do as much you can do in the time given
Metcon
2′: Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Strength
6′: Sumo Deadlift
6′ EMOM (6X)
30″” On / 30″” Off
Max Sumo Deadlift @ 70%
*CAP= 335/235#
Metcon
8′: Metcon (Time)
For Time
4x
30 DU
20 Goblet lunges (DB 50/35
ou (KTB 24/16)
10 WB (20/14)
time cap 8 mins