Your workout of the day - CF Only

Friday Treino 5. Sexta Feira  Mobility Quadril Warm up 2 Rounds 10 Bar good morning 10 Bar reverse lunges Acessórios 3 Rounds  12 KB Step up 12 Hip Thrust WOD 8' Amrap 10 Wall Ball  25/16 lbs 10 Deadlifts 135/95 lbs

Thursday Treino 4. Quinta Feira Mobility Ombros Warm up  Barbel clean Skill a) Hang Power Clean b) 5' Emom 1 Hang Power clean + 1 Power clean @55%1RM WOD 0' - 3' 20 Power clean 50/35 KG 15 B.O.B 3' - 5' 15 P.C 12 B.O.B 5' - 6' 10 Power clean 9 B.O.B

Wednesday Treino 3. Quarta Feira Mobility Ombros Warm up  3 rounds 15 V-ups 20 Plank with Kettlebell DragThrough (10 cada lado) Skill Every 2' for 12' 20'' Hand Stand Hold + 6 H.S.P.U *Você deve executar os HSPU imediatamente ao final dos 20'' (sem sair da parada de mão) WOD 16' Emom 20/15 Push ups 12/8 Cal. Bike (em 30'') 16 Box Jump  14 T2B

Tuesday Treino 2. Terça Feira Mobility Quadril Warm up  2 rounds 10 KB Split Stance RDL (Cada perna) 1 round 50 Reverse Lunges (Peso corporal) Acessórios 3 Rounds 10 KB Bulgarian Squat  12 Romanian DL  40% (1RM Deadlift) WOD 9' Amrap 8 S.D.H.P  95/65 lbs 8 F.R.Lunges

Monday Treino 1. Segunda Feira Mobility Torácica Acessórios 4 Rounds  10 Zombie Crunch plate 30'' Russian twist 30'' Side Plank left 30'' Side Plank rigth 10 Toes to Kettlebell WOD ' 'recovery" Team 2  24' (TEAM 2) 528 strokes Rowing Ao final dos 24' você deverá atingir 528 Strokes (Remadas) Isso da uma media de 22 remadas (strokes) por minuto. Então seu objetivo hoje é trabalhar no PACE de 22 remadas por minuto. Aproveite para treinar sua técnica e seu ritmo.

Saturday Treino 6. Sábado Mobility Quadril/Tornozelo Warm up Skill Front Squat 5-5-3-3-1-1 60/65/70/75/80/85% WOD 20' Emom 10 Thruster 95/65 lbs 15 Pull up 15 Box Jump 14/11 Cal. Row

Friday Treino 3. Quarta Feira Mobility Quadril / Tornozelos Recovery Aerobic capacity ** Baixa Intensidade 3’ row rest 1’ 3’ D.U rest 1’ 3’ Bike rest 1’ 3’ Sit ups rest 1’ ** Ex: pace Row (2:30 - 2:50/500m) - pace Bike (150 - 200 watts) **Intensidade Moderada 2’ Row rest 1’ 2’ D.U rest 1’ 2’ Bike rest 1’ 2’ Sit up rest 1’ ** Ex: pace Row (2:05 - 2:25/500m) - pace Bike (200 - 300 watts) Intensidade Moderada - Alta 1’ Row rest 1’ 1’ D.U rest 1’ 1’ Bike rest 1’ 1’ Sit up rest 1’ ** Ex: pace Row (158 - 2:05/500m) - pace Bike ( 300 - 450 watts) Intensidade Alta 1’ Row rest 1’ 1’ D.U rest 1’ 1’ Bike rest 1’ 1’ Sit up rest 1’ ** Ex: pace Row (1:31 - 1:58/500 m) - pace Bike ( 500 + watts)

Thursday  Treino 4. Quinta Feira Mobility Torácica / Ombros Warm up 3 rounds 5 Hang high pull 1 Hang muscle snatch 5 Snatch press 3 rounds 10 Toes to kettlebell  10 Zombie crunch plate Skill  Técnica  Hang Power Snatch WOD 7' Amrap 10 Push ups 5 Hang Power Snatch 60/40 kg

Wednesday Treino 3. Quarta Feira Mobility Ombros Warm up 8' Emom 1' 10 - 15 Pull ups 2' rest 3'  10 - 15 Pull ups 4' rest 5' 10 - 15 Pull ups 6' rest 7' 10 - 15 Pull ups 8' rest WOD Every 6' for 30'  14/10 Cal. Bike 14/10 Cal. Row 10 lunges leg left (kb single arm - pegada de farmer) 24/16kg 10 lunges leg rigth ( (kb single arm - pegada de farmer) 18 Kb Swing 24/16kg

Tuesday Treino 2.  Terça Feira Mobility Ombros Warm up 3 rounds 30'' Hand Stand hold 15 Superman 15 Hollow rocks Skill A) 4 Rounds  1' Over Head KB hold (double arm) and theen 50 D.U Cap 1' Rest 1' B) 4' Emom 10 H.S.P.U 35 D.U Dentro do minuto *RX - H.S.P.U - Deve usar colchonete na horizontal. WOD For time 30 H.S.P.U 100 D.U / 200 S.U 20  B.B.J.O 20 T2B 15 B.B.J.O 15 T2B 10 B.B.J.O 10 T2B 5   B.B.J.O 5   T2B Cap 15'

Monday Treino 1. Segunda Feira Mobility Quadril / ombros Warm up Deadlift P. Clean Skill  8' Emom 1' 3 Deadlift @75% 2' 4 3' 5 4' 5 5' 5 6' 5 7' 4 8' 3 WOD 3 rounds for time 50 Wall Ball 25/16 lbs 10 Power Clean 135/95 lbs - 61/42 kg Cap 13'

Saturday Treino 6. Sábado Mobility Quadril / Tornozelos WOD Team 2 4 Rounds For time 30 Cal. Row 20 Front rack kb step up over 24/24 - 16/16kg Cap 16' Rest 5' 4 Rounds For time 40 Cal. Bike 80 Air Squat Cap 16'

Friday Treino 5. Sexta Feira Mobility Ombros Warm up 2 rounds  8 Strict pull up 8 Snatch press (bar) Skill 4' Emom 2 Hang high pull + 2 hang Muscle Snatch + 2 Snatch press  rest 2' 4' Emom 2  Hang Power Snatch ( 60/70/2x75%) WOD 3 Rounds 13 Chest to bar 7 Hang P. Snatch  115/80 lbs - 52/36 kg and then 3 Rounds  13 B.O.B 7 Hang P. Snatch Cap 13'

Thursday Treino 4. Quinta Feira Mobility Quadril / Tornozelos Warm up 2 rounds 6 Worm walk 8 Side lunges 6 Muscle clean 8 Front squat Skill a) Every 20' for 4' 2 Front Squat @75% 1RM of Clean b) Deadlift 3 - 60% 3 - 65% 3 - 70% Hoje seus 70% será sua carga para o WOD WOD 9' Amrap 15 Wall Ball 25/16 lbs 5 Deadlifts   @70%

Wednesday Treino 3. Quarta Feira Mobility Torácica Metcon For Time 15/12 Cal. Bike 15/12 Cal. row Cap 2' rest 1' For Time  38 KB Swing 24/16 kg  Cap 2' rest 1' For Time 36 Box Jump Cap 2' rest 1' For Time 32 T2B Cap 2' Rest 6' 15' Emom 1' 14/11 Cal row 2' 17 Box Jump 3' 11/14 Cal bike 4' 17 Kb Swing  24/16 kg 5' 15 T2B

Tuesday Treino 2. Terça feira Mobility Ombros Warm up Press Plank Shoulder taps Skill Resistência Muscular Every 20'' for 4' 10 à 12 Push ups rest 2' Every 20' for 4' 10 à 12 Sit ups WOD 3 Rounds For Time 14 Push press 12 KB Step up (Pegada de farmer) *RX 61/42 kg -  KB 24/24 - 16/16 kg Cap 10'

Monday Treino 1. Segunda Feira Mobility Quadril Warm up Squat Deadlift Skill Every 20'' for 4' 3 Deadlifts @70% 1RM WOD 0' - 9' máx rounds ( team 2) 40 Burpees 400  m row 9' - 19' 2 Rounds For Time ( Individual ) 10 B.O.B 25 Front Squat 115/80 lbs 10 B.O.B 25 S.D.H.P

Saturday  Treino 6. Sábado  Mobility Tornozelo/Ombros Warm up Over head Squat P. Press WOD Team 2  15’ Amrap  30 Wall ball 20/14 lbs 30 Cal. Row  20 Push Press 40/30kg Rest 5’ 15’ Amrap  20 OHS 40/30kg  20  Cal.  Bike  30  KB Swing 24/16 kg

Friday Treino 5. Sexta Feira Mobility Quadril / Ombros Warm up Deadlift Skill  Every 20' for 3' 1 Deadlift 80% rest 2' Every 20' for 2' 20'' 1 Deadlift 85% rest 2' Every 20' for 1' 40'' 1 Deadlift 90% rest 2' WOD 6' Amrap 9 T2B 27 D.U Rest 4' Emom Death by 1' 2 Power Clean 155/110 lbs - 70/50 kg 2' 3 P.C 3' 4 P.C ... TIME 10'