Your workout of the day - CF Only

Saturday Treino 1. Segunda Feira Mobility Torácica Warm up 3 rounds 8 Strict Pull up 10 Plate zombie crunch 12 Dip (in box or ring) WOD 3 Rounds For Time Team 2 800 m row 40/30 cal. Bike 40 Kb Swing 24/16 kg 40 T2B Cap 28'

Friday Treino 5. Sexta Feira Mobility Tornozelos Warm up 3 rounds 1’ med ball wall squat hold 10 Kb close squat 12 Jumping squat Skill 2 rounds Back Squat ( saída do rack) 20 reps 55%+ (você deve aumentar 5 lbs + do peso da semana passada) WOD 10’ Amrap 9 Burpee Over the bar 1 Heavy Squat Clean RX 225/155 lbs Interm. 185/125 lbs Scale 135/95 lbs

Thursday Treino 4. Quinta Feira Mobility Torácica/Ombros Warm up Barbell Snatch Skill A) Técnica Power Snatch B) EMOM 8’ 3 Power Snatch @65% 3 O.H.S *dentro do minuto WOD 10’ Amrap 10 Box jump over 3 Power Snatch  135/95 lbs

Wednesday Treino 3. Quarta Feira Mobility Ombros Warm up 3 rounds 2 wall climb 30’’ Handstand hold facing wall Skill 10’ Emom 1’ 15  H.S.P.U 2’ 15/12 cal. row WOD Every 1’30’’ for 12’ 14 KB F.R. lunges  24-24/16-16 kg 12 Push ups 8 C2B

Tuesday Treino 2. Terça Feira Mobility Quadril / ombros Warm up 12’ Emom 1’ 12/9 cal. bike 2’ 45’’ plank 3’ 15 V-ups 4’ 8 Good morning bar Skill Deadlift 2 rounds/ 20 Reps / 50%+ rest 1’ entre os rounds WOD 20’ Amrap 30 D.U 15 kb Swing 24/16 kg 10 T2B

Monday Treino. 1 Segunda Feira Mobility Quadril Warm up barbell clean Skill a) Técnica Clean b) Emom 10’ 3 Cleans   70% 3 Front Squat *dentro do minuto WOD 3 Rounds For Time 10 Cluster 135/95 lbs 20 Wall ball 25/16 lbs Cap 9’

Saturday Treino 6. Sábado Mobility Quadril / Ombros Warm up and Skills A) Emom 12' 1' 13 T2B 2' 20 Sit ups 3' 12/9 cal. bike 4' 40 D.U B) Deadlift round 1 -  5 @60% round 2 -  5 @65% round 3 -  5 @70% WOD 13' Amrap 15 Wall ball  25/16 lbs 9 Deadlifts 225/160 lbs

Friday Treino 5. Sexta Feira Mobility and Warm up 2 Rounds 10 side lunges (5 each leg) 10 close squat 30’’ squat hold Skill 2 rounds 20 Back Squat    @50% + WOD 0’ - 6’ Buy in (team 2) 2.000 / 2.400m Row 6’ - 15’ Máx. rounds  (INDIVIDUAL) 9 B.F.B 9 Power Snatch    95 / 70 lbs 15’ - 22’ Buy out (team 2) 2.000 m Row

Thursday Treino 4. Quinta Feira Mobility Torácica/Ombros Warm up Skill a) Every 2’ for 8’ 3 Push Jerk 60% 24 Plank shoulder taps b) Every 1’ 30’’ for 6’ 8  Barbell Row 20 Hollow rocks WOD For Time 30 kb Swing 24/16 kg 25 Box jump 20 S2O        115/75 lbs 25 kb Swing 20 Box jump 15 S2O 20 kb Swing 15 Box jump 10 S2O Cap 9’

Wednesday Treino 2. Quarta Feira Mobility Ombros Warm up 3 rounds 10 Strict Pull 10 Dip (ring or box) 20 D. U WOD 25’ Emom 1’ 16/12 Cal row 2’ 18 Push ups 3’ 14 T2B 4’ 50 D.U 5' Rest

Tuesday Treino 2. Terça Feira Mobility quadril/ombros warm up Skill Técnica a) Power Clean b) Emom 10’ 3 Power cleans 60% 3 Front Squat WOD 8’ Amrap 9 S.D.H.P 95/65 lbs 15 Wall ball 25/16 lbs

Monday Treino 1. Segunda Feira Mobility Ombros Warm up 2 rounds (bar) 5 High Pull 5 Snatch Press 5 O.H.S Skill a) Técnica P. Snatch Snatch Balance b) *Emom 10’ 3 Power Snatch  60% 3 Snatch balance * Dentro do minuto WOD 8’ Amrap 7 Pull ups 7 B.O.B 7 S2O 95/65lbs

Saturday Treino 6. Sábado Mobility Quadril Warm up Skill a) Every 2' for 8' 5 Front Squat* 45'' Plank * Take the bar of the floor  As heavy as possible b) Every 2' for 8' 8 Deadlifts  65% 1RM 20 Sit ups WOD (3 Rounds) 1' on - Box Jump 1' off 1' on - Thruster 75/55 lbs 1' off 1' on - Cal.Bike 1'off 1' on - T2B 1' off

Friday Treino 1. Segunda Feira Mobility Ombros Warm up 3 rounds 20 D.U 10 Snatch Press (bar) Skill a) Técnica P. Snatch b) Conditioning Emom 10’ 1’ 10 Power Snatch 75/60 lbs 2’ 20 Push ups WOD 8’ Amrap 40 Double unders 15 Wall Ball 20/14 lbs

Thursday Treino 4. Quinta Feira Mobility Quadril Warm up 3 rounds 45'' Row 7 Muscle Clean (bar) 45’’ Plank Skill a)Técnica Squat Clean (bar) b) Conditioning 12’ Emom 1’ 8 Squat Clean 95/70 lbs 2’ 10 B.O.B 3’ 12/9 Cal. row. WOD 3 Rounds For Time 20 T2B 20 B.J.O Cap 8’