Your workout of the day - CF Only

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up Alternate 6' minutes 30 on 30 off Hollow rocks Superman Skill A) Força Strict Pull up 2x 8 Chin up 2x 8 Strict H.S.P.U 3x 6 B) For Quality Somar 40 Pull ups (kipping / Butterfly) bem sucedidos.  WOD Complete in 2 Minutes 35 D.U 20 Double Rss kb Swing 16-16 /12-12 kg 10 H.S.P.U rest 30'' and repeat 4x

Monday Treino 1. Segunda Feira Mobility Quadril/Torácica Warm up Barbell P.Clean& P.jerk Skill A) Every 1'30'' for 6'  2 Power Clean + 2 Push Jerk @65% of power B) Front Squat (saída do rack) 4 Rounds / 8 Reps @65% WOD For Time ( RX @135/95 lbs - 61/42 kg ) 15 - 12 - 9 Power Clean Burpees over the Bar 12 - 9 - 6 Hang Squat Clean Burpees over the Bar 9 - 6 - 3 Clean&Jerk Burpees over the Bar Cap 18'

Saturday Treino 6. Sábado  Mobility Tornozelo/Quadril/Torácica/Ombros Warm up WOD -  Team 2 Complete in 6'  2 Rounds 40 CaL.Row 30 Wall Ball 25/16 lbs rest 1' Complete in 6' 2 Rounds 40 Cal. Bike 30 Double Rss KB Swing 16-16/12-12 kg rest 1' Complete in 8' 3 Rounds 50 Cal. Row 40 Wall Ball rest 1' Complete in 8' 3 Rounds 50 Cal. Bike 40 Rss KB Swing

Friday Treino 5. Sexta Feira Mobility  Quadril Accessory Work A) 4 Rounds 30 Band X Walk 15 Hip Thrust B) 3 Rounds 12 Double Kettlebell Bent over row 12 Reverse fly with Plate Warm up WOD Hang P.Clean Push Press WOD For Time 8 Deadlifts  135/95 lbs - 61/42 kg 6 Hang P.clean 4 Push press Cap 1' rest 1' and repeat 4x

Thursday Treino 4. Quinta Feira Mobility Quadril /Ombros Warm up Barbell Snatch Skill A) Every 1'30'' for 6' 2 Power Snatch + 2 O.H.S @50%1RM B) Accessory Work 3 Rounds 8 Stance split kettlebell RDL (cada perna) 8 Barbell loaded Reverse lunges (cada perna) WOD 4' Amrap  7 Power Snatch  95/65 lbs - 42/30 kg 7 Burpee Box Jump over Rest 3' 4' Amrap  8 O.H.Squat  95/65 lbs - 42/30 kg 8 Kb Step up  24-24/16-16 kg (peg. farmer)

Wednesday Treino 3. Quarta Feira Mobility Torácica Warm up 3 rounds 10 Toes to kb 10 Zombie crunch 10 Side Plank rotation (cada lado) Conditioning * Bike / H.S.P.U * Row / T2B Dois grupos A e B 3 Rounds 1' 30'' 15/13 Cal. Bike  Máx. H.S.P.U unbroken* rest 3' 30'' REST 2' 3 Rounds 1' 30'' 18/15 Cal. Row Máx. T2B unbroken* rest 3' 30'' ** Qualquer situação que tenha pausa do movimento ou perda da posição o atleta não poderá voltar ao movimento. Descanse para a próxima rodada. Dinâmica: dois grupos (A/B) em cada Ergômetro (row/bike) 0'        -      1'30'' A 1'30''   -     2'30''-- 2'30''   -     4'       B 4'        -     5'  -- 5'        -     6'30''  A 6'30''   -     7'30 -- 7'30''   -    ...

Tuesday Treino 2. Terça Feira Mobility and  Warm up A) 3 rounds 10 Windmill (cada braço) 10 Single arm Rss kb Swing (enfatizar a extensão do quadril) B) 3 rounds  12 Bent Over kb Row single arm 20 Plank with KB Drag Through C) Practice Double unders WOD 3' Amrap 10 kettlebell Swing  24/16 kg 10 Pull ups rest 3' and repeat  3' Amrap  9 S.D.H.P 95/65 lbs - 42/30 kg 27 D.U / 35 S.U rest 3' and repeat 

Monday Treino 1. Segunda Feira  Mobility Quadril / Torácica Warm up Barbell PC&PJ Skill a) Every 1'30'' for 6' 2 Power Clean + 2 Push Jerk @50% 1RM of Power b) Front Squat - Taking the of the floor 4 Rounds / 5 reps @40% 1RM WOD For Time 12 - 9 - 6 - 3 Squat Clean 155/110 lbs - 70/50 kg Burpee Over The bar Cap 8'

Saturday Treino 6. Sábado Mobility Quadril/Ombros Skill and Warm up Double Unders WOD 24'  Emom 1' 30'' ME Air Bike 2' 12 KB Front Squat  24/24 - 16/16kg 3' 15 T2B 4' 18 Sit ups 5'    30'' ME Row (distancie)  6'  15 Wall ball 25/16 lbs

Friday Treino 5. Sexta Feira Mobility Quadril /Torácica Warm up 3 rounds 10 Worm walk 10 Dip in box 10 Rss kb swing 10 Ring row 10 Deadlift empty bar 10 Hollow Rocks Workout of the day 3 Rounds For Time 10 Pull up 10 Push ups Cap 2'  rest 2' and repeat  3 Rounds For Time 10 KB Swing 32/24 kg 9 Box Jump over Cap 2' rest 2' and repeat 3 Rounds For Time 10 Deadlift 135/95 lbs - 61/42 kg 8 B.O.B Cap 2' rest 2' and repeat

Thursday Treino 4. Quinta Feira Mobility Quadril Warm up 3 rounds 10 Windmill 10 Air Squat 10 Push up Skill Thruster round 1 - 2 reps @65% round 2 - 2 reps @70% round 3 - 2 reps @75% round 4 - 2 reps ??? WOD 10' Emom 1 Squat Clean  RX 225/155 lbs  - 102/70 kg

Wednesday Treino 3. Quarta Feira Mobility  Torácica Warm up 4 rounds 7 Pull ups 30 D.U/50 S.U Metcon 13' Amrap (team 2) Air Bike (calorias) * Cada Atleta só poderá pedalar 10 calorias no máximo. Enquanto um pedala o outro estará em front rack wall squat (2 kb). Se o atleta sair da posição de wall squat, o atleta da bike deve parar até que parceiro(a) volte a posição ou faça a troca. rest 2' 13' Amrap (Team 2) Rowing (calorias) * Cada Atleta só poderá remar 10 calorias no máximo. Enquanto um rema o outro estará executando Plate zombie crunch. Vale a mesma regra da bike caso o atleta pare de executar o zombie cruch.

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up Press Skill a) Push Press - Taking the bar of the floor Depois de bem aquecido trabalhar para 1 repetição máxima em 10' b) 3 Rounds  3 - 8 Strict H.S.P.U WOD For Time 30 Hand Stand Push up 50 Double Russian KB Swing 24/24 - 16/16 kg 30 Burpees Box Jump over Cap 10'

Monday Treino 1. Segunda Feira Mobility Quadril Warm up Deadlift Skill a) Deadlift (PR) Depois de bem aquecido trabalhar para 1 repetição Máxima em 12' b) Every 3 for 1' 30'' 3 Squat Clean @80% WOD 6' Amrap  4 Power Clean 155/110 lbs - 70/50 kg 10 Wall ball 25/16 lbs

Friday Treino 5. Quarta Feira Mobility Ombros Warm up Barbell Snatch Skill A) Every 1' 30'' for 6' 3 Squat Snatch @75% B) Deadlifts 4 rounds / 2 reps @95% WOD 12' Emom 1' 12 Power Snatch 95/65 lbs - 42/30 kg 2' 15 Burpees 3'  18 KB Swing 24/16 kg 4'  30'' ME Cal. bike

Thursday Treino 4. Quinta Feira Mobility Quadril / Tornozelos Warm up 3 rounds 1' F. rack wall squat ( 2 kettlebell) 45'' Plank 20 Plank shoulder taps Skill Front Squat round 1 - 5 @65%  OF CLEAN round 2 - 4 @70%  OF CLEAN round 3 - 3 @75%  OF CLEAN round 4 - 3 @80% OF CLEAN WOD For Time 30 Cluster   RX  155/ 110 lbs - 70/50 kg Cap 8'

Wednesday Treino 3. Quarta Feira Mobility Torácica  Warm up Strict Pull up 6x 7 Zombie Crunch 6x 10 Strict H.SP.U 6x 3 WOD 15' Amrap 30 T2B 20 Push ups 30 Box Jump 20/15 Cal. row

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up 3 rounds 6 Shoulder press empty bar 8 Good morning 10 Med ball Clean Skill a) Push Press 3 rounds / 3 reps 85% Warm up Deadlift 2 - 3 sets para subida de carga para o wod. WOD For Time 30 Wall ball   12 Deadlifts Cap 3' rest 1' and repeat 4x ( total 4 rounds) RX 120/90 kg - 25/16 lbs

Monday Treino 1. Segunda Feira Mobility Quadril  Warm up Barbell Clean Skill A) Every 1'30'' for 6' 3 Squat Clean @75% B) Back loaded Reverse Lunges 3 rounds / 16 reps (8 cada perna) WOD 10' Amrap 5 Power Cleans  6 B.O.B *RX 185/135 lbs - 84/61 kg

Saturday Treino 6. Sábado Mobility Quadril / Ombros Warm up 2 rounds empty bar 6 Shoulder press 10 Good Morning Skill Strength A)  Push Press 3 Rounds / 4 reps @80% B) Deadlift 4 Rounds / 3 @90% WOD 15' Amrap 9 Push Press 135/95 lbs - 61/42 kg 12 Wall Ball 20/14 lbs 15 Box Jump

Friday Treino 5. Sexta Feira  Mobility Torácica /Ombros Warm up 3 rounds 5 Muscle Snatch Empty bar 5 O.H.S Skill Every 1' 30'' for  6' 3 Squat Snatch @70% WOD Amrap 2'  20/15 Cal. row Máx. Power Snatch 115/80 lbs rest 4' Dinamica: dois grupos (A/B) 0 - 2' G.A 2' - 3' 3' - 5' G.B 5' - 6'  6' - 8' G.A 8' - 9'  9' - 11' G.B 11' - 12' 12' - 14' G.A 14' - 15'  15' - 17' G.B 17' - 18' 18 - 20' G.A 20' - 21' 21' - 23' G.B

Thursday Treino 4. Quinta Feira Mobility Quadril Warm up 4' Emom 1' 10  Burpees + 4  Air Squat  2' 11   Burpees + 4 *Front Squat 3' 12   Burpees + 4 *Thrusters  4' 13   Burpees + 4 *Thrusters **  Empty bar Skill Thruster round 1 - 2 @60% C&J round 2 - 2 @65% C&J round 3 - 2 @70% C&J round 4 - 2 @75% C&J WOD 16 - 13 - 10  Thruster  115/80 lbs - 50/35 kg Pull up Cap 5' rest 3' 16 - 13 - 10 Hang Power Clean  115/80 lbs - 50/35 kg Burpee over the bar Cap 5'