Your workout of the day - CF Only

Friday Treino 5. Sexta Feira Mobility Quadril  Warm up 2x 10 kipping swing 10 Air Squat 5 kb press 5 Muscle clean Skill 0 - 45'' 3 Front Squat @65% of clean 45'' - 1' 30''  5 Front Squat @65% of clean 1' 30'' - 2' 15'' 7  Front Squat @65% of clean Rest  Three  minutes and repeat (1x) WOD For Time 12 Chest to bar 15 Push ups 7 Bar Muscle up 30 Kettlebell Thrusters 24-24/16/16 kg 7 Bar Muscle up 15 Push ups 20 Squat cleans  155/110 lbs - 70/50 kg 7 Bar muscle up 15 Push ups 12 Chest to bar Cap 12'

Friday Treino 5. Sexta Feira Mobility Quadril / Ombros Warm up Barbell Snatch Skill 2 *Power Snatch + 2 *O.H.S *Pause 3'' power position *Pause 3' OHS position 5 Rounds / Rest 1' @55% 2x @60% 2x @65% 1x WOD 0 - 3' 2 rounds 9 O.H.S @95/65 lbs 9 C2B 3' - 7' 3 rounds 9 O.H.S 9 C2B 7' - 13' 4 rounds 9 O.H.S 9 C2B 13' - 20' 5 rounds 9 O.H.S 9 C2B **Your workout ends when you fail to complete the rounds within the given time. If it does not fail, continue to the end. . **Seu treino termina quando você falha em completar as rodadas dentro do tempo determinado.   Se não falhar, continue até o fim.

Thursday Treino 4. Quinta feira Mobility Quadril Warm up 2x 10 KB Single leg RDL (each leg) 5 Hang Muscle clean 10 V- ups 1x  5 Deadlifts 55% 10 V- ups 1x  5 Deadlifts 65% 10 V- ups Skill Deadlift 0' - 45'' 3 *Deadlifts @75% 45'' - 1' 30'' 5 *Deadlifts @75% 1' 30'' - 2' 15'' 7 *Deadlifts @75% Rest 3' and repeat  *DL UNBROKEN WOD For Time 12 Hang P. Clean 135/100 lbs - 61/45 kg 15 T2B 10 Step up over 24-24/16-16 kg (farmer grip) 15 T2B 10 Step up over 9 Hang P. Clean 10 Step up over  6 Hang P. Clean 15 T2B Cap 10'

Wednesday Treino 3. Quarta Feira Mobility Torácica WOD  Team 2 Amrap  - Bike and Burpee  5 - 7 Cal.Bike 3 B.B.J.O 0 - 2' 30'' ( ATLETA 1) 3' - 5' 30'' ( ATLETA 2) 6'  -  8' 30'' ( ATLETA 1) 9' - 11'30'' ( ATLETA 2) 12' - 14' 30''( ATLETA 1) 15' - 17' 30'' ( ATLETA 2) REST 3' Amrap  - Row and H.S.P.U 6 Cal. Row 4 H.S.P.U 0 - 2' 30'' ( ATLETA 1) 3' - 5' 30'' ( ATLETA 2) 6'  -  8' 30'' ( ATLETA 1) 9' - 11'30'' ( ATLETA 2) 12' - 14' 30''( ATLETA 1) 15' - 17' 30'' ( ATLETA 2)

 Monday Treino 1. Segunda Feira Mobility Quadril Warm up Barbell Clean Skill Barbell Cycling Squat Clean ‘’Single’’ Every 10’ for 2’ 10’’  (13 reps) 1 S. Clean @55% REST 2’ Every 10’ for 1’ 50’’ (11 reps) 1 S. Clean @60% REST 2’ Every 10’ for 1’ 30’’  (9 reps) 1 Squat Clean @65% WOD For Time 30 *Back Squat @115/80 lbs - 52/35 kg 15 Push Jerk 20 *Back Squat 12 Push Jerk 10 *Back Squat  9 Push jerk Cap 8’ * Se você conseguir levantar a barra do chão e colocá-la nas costas, poderá devolvê-la ao chão passando-a sobre a cabeça. Se você devolver a barra para trás, você será punido com 10 burpees por cima da barra. * If you can lift the bar from the floor and place it on your back, you can return it to the floor by passing it over your head. If you return the bar back, you will be punished with 10 burpees over the bar.

Saturday  Treino 6. Sábado Mobility Tornozelos / Quadril / Ombros Warm up 3x 20 Jumping Jacks 5 Double kb press 5 Double kb squat 10 V-ups then 1x 6 KB Thruster 8 T2B 30 D.U/40 S.U Rest 2' 1x  4 KB Thruster 6 T2B 24 D.U/35 S.U Rest 2' WOD 20' Amrap 4 KB Thruster 6 T2B 24 D.U

Friday Treino 6. Sexta Feira  Mobility Quadril / Torácica Warm up 3x 5 Snatch Press 10 Good Morning 15 Hollow Rocks Skill  a) 5 Rounds ( *Empty Bar ) 2 *Power Snatch + 2 O.Head Squat * P. Snatch pause 5'' na recepção cada rep * O.H Squat pause 5'  * Todos rounds devem ser feitos com a barra sem carga. b) Deadlifts 3 rounds 5 reps @55 - 60 - 65% WOD 12' Emom 1' 10 - 15 Pull ups 2' 9 Deadlifts  225/165 lbs - 102/75 kg 3'  15/12 Cal. Row

Thursday Treino 4. Quinta Feira Mobility Quadril / Ombros Warm up Every 45'' for 3'  ( 4 rounds = 44 Burpees ) 11 Burpees Skill  5 Rounds ( *Empty Bar ) 2 *Power clean + 2 *Front Squat  + 1 *Push jerk * P.clean pause 5'' na recepção cada rep * F. Squat  pause 5'' cada rep * P. Jerk  pause 5'' na recepção cada rep * Todos rounds devem ser feitos com a barra sem carga. WOD ''KHABIB'' For Time 75 KB Swing    24/16 kg 44 KB Step up 24-24/16/16 kg (farmer grip) 44 Front Squat  135/100 lbs - 61/45 kg 44 B.B.J.O Cap 18'

Wednesday Treino 3. Quarta Feira Mobility Torácica Warm up 150 D.U 200 S.U Aerobic Capacity Air Bike Intervals (1'15'') 30'' leve 25'' Moderado 20'' Forte rest 2'45'' Dinâmica 2 Grupos (A/B) 0' - 1'15''     (A) 2' - 3'15''     (B) 4' - 5'15''     (A) 6' - 7'15''     (B) 8' - 9'15''     (A) 10' - 11'15'' (B) 12' - 13'15'' (A) 14' - 15'15'' (B) REST 2' Rowing Intervals (1' 15'') 30'' leve 25'' Moderado 20'' Forte rest 2'45'' Dinâmica 2 Grupos (A/B) 0' - 1'15''     (A) 2' - 3'15''     (B) 4' - 5'15''     (A) 6' - 7'15''     (B) 8' - 9'15''     (A) 10' - 11'15'' (B) 12' - 13'15'' (A) 14...

Tuesday Treino 2. Terça Feira Mobility  Quadril  Accessory Work a) 3 rounds 20 kb Death March b) 3 rounds 15 Banded Leg Curl c) 2 rounds  40 Banded X walk d) 3 rounds 8 KB Single arm bent over row e) 3 rounds  12 Plate Reverse fly WOD 4' Amrap 3 S.D.H.P @95/65 lbs - 42/30 kg 6 Box Jump over

Monday Treino 1. Segunda Feira Mobility Quadril Accessory Work a) 3 rounds  8 Barbelll Split Squat (saida do rack) *8 each leg b)  3 rounds 12 kb Side lunges (12 each leg) c)   3 rounds 8 kb Seated press single arm (each arm) d)  3 rounds 8 Floor press WOD  Complete in 1' 15 Wall ball  10 Push ups rest 30'' and repeat for total 4 rounds rest 2' Complete in 1' 12 T2B 12 Sit ups rest 30'' and repeat for total 4 rounds

Saturday Treino 6. Sábado Mobility Torácica / Ombros Warm up Barbell Snatch then 2 rounds  30 Jumping jacks 20 Mountain climb 10 Half burpee rest 2' 1 round 4 P. Snatch ( empty bar) 5 B.O.B rest 1' 1 round 3 P. Snatch (75/55 lbs - 35/25 kg) 4 B.O.B  rest  WOD 20.1  RX @95/65 lbs - 43/30 kg Scaled  @65/45 lbs  *May step over bar on burpees

Friday Treino 5. Sexta Feira Mobility Quadril / Ombros Accessory Wok 2x 10 Stiff leg Deadlift 2x  20 lying banded leg curls 2x   5 - 10 Strict Pull up 2x 8 Bent over barbell row WOD 3' Amrap   3 BMU or 4 C2B or 5 Pull ups 6 Hang Squat clean 95/65 lbs - 42/30 kg rest 2' 3' Amrap  3 BMU or 4 C2B or 5 Pull ups 6 Hang Squat clean 95/65 lbs - 42/30 kg rest 2' 3' Amrap  3 BMU or 4 C2B or 5 Pull ups 6 Hang Squat clean 95/65 lbs - 42/30 kg rest 2'

Thursday Treino 5. Quinta Feira Mobility Tornozelos / Quadril / Ombros Warm up  Barbell P. Snatch  O. Head Squat Test WOD 1 - Cap 9' ''Isabell'' RX @135/95 lbs -  61/42 kg Rest 8' WOD 2 - Cap 9' ''Jeremy '' RX @95/65 lbs - 42/30 kg

Wednesday Treino 4. Quarta Feira Mobility Liberação miofacial Tabata 1 - Air Bike  rest 2' Tabata 2 - Side Plank rotation rest 2' Tabata 3 - Rowing rest 2' Tabata 4 - Hollow Rocks Rest 4' 8' Amrap  30 D.U/45 S.U 15 Sit ups

Tuesday Treino 2. Terça Feira Mobility Quadril / Ombros Warm up 2x 2 Wall climb 30'' Hand stand hold facing wall 6 Worm walk 8 Barbell Good Morning Skill Every 1' 30'' for  9' 9 Strict H.S.P.U 3 Deadlifts  @75 - 80% 1RM WOD For Time 40 Front Rack Step up @24/24 - 16/16 kg 50 Box Jump over 50 KB Swing 24/16 kg 40 T2B Cap 15'

Monday Treino 1. Segunda Feira Mobility Quadril / Torácica Warm up Medball Clean Barbell C&J Test WOD 1 -  CAP 9' ''GRACE'' RX @135/95 lbs - 61/42 kg * Record your score REST 8' WOD 2  - CAP 9' ''KAREN'' RX  @20/14 lbs -   T arget 3 meters * Record your score

Saturday Treino 6. Sábado  Mobility and warm up Quadril  WOD Team 2 3 ROUNDS FOR TIME 1000 m Row 20 B.O.B 40 KB Swing  @ 24/16 kg 40 Box Jumps 20 Deadlifts    @ 175/80/55 kg   60 Cal. Bike Cap 36'

Friday Treino 6. Sexta Feira Mobility Torácica / ombros Warm up Tabata  Alternate Hollow rocks Superman Skill For Quality 16 Bar Muscle up  * A cada quebra 30 Double unders * Adaptção 1  Box BMU - Band BMU * Adaptção 2 24 Chest to Bar Pull ups * A cada quebra 30 Double unders * Adaptacão 3 30 Pull ups * A cada quebra 30 Double unders * Iniciantes - Ring row or Band Strict pull up WOD 7' Amrap 9 Thrusters 75/55 lbs - 35/25 kg 6 Hand Stand Push ups