Julia Faria Lemes

Fortaleça o seu coração, faça exercícios cardiovasculares.

Exercite o corpo e fortaleça amente!!

Com os amigos a motivação é maior.

Workout of the Day
Wednesday 221005

Complete as many rounds as possible in 30 minutes of:

500-m row
3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post rounds completed to comments.
Compare to 200118.

Scaling:
If you are unable to perform 5 strict pull-ups in a row when fresh, modify the movement. If 3 rounds of Cindy takes you more than 5 minutes, consider reducing the number of rounds and returning to the rower sooner.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
2 rounds of Modified Cindy

1 round of Modified Cindy is 5 ring rows, 10 elevated push-ups, and 15 squats.

Workout of the Day
Thursday 221006

Complete as many rounds as possible in 12 minutes of:
1 squat sn**ch
3 clean and jerks
30 double-unders

♀ 105 lb ♂ 155 lb

Post rounds completed to comments.
Compare to 201124.

Scaling:
Select a moderate load for the barbell, keeping in mind that the sn**ch will likely be the limiting factor. Avoid misses on the sn**ch and perform touch-and-go clean and jerks if you’re able. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 squat sn**ch
3 clean and jerks
30 double-unders

♀ 85 lb ♂ 125 lb

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 squat sn**ch
3 clean and jerks
30 single-unders

♀ 45 lb ♂ 65 lb

Workout of the Day
Thursday 221013

Split jerk 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 190930.

Scaling:
The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.

Beginner Option:
Split jerk 3-3-3-2-2-2-1-1-1 reps