Your workout of the day - CF Only

  Thursday Treino 4.Quinta Feira Mobility Ombros Warm up Barbell Snatch Then 3 Rounds  3 Muscle Snatch @60% of Power Strength Deadlift Round 1- 6 @70% Round 2 - 5@75% Round 3 - max reps @80% Conditioning For Time 15 Power Snatch @135/95 lbs - 61/42 kg 12 Chest to Bar 6 Prison Burpee 12 Chest to Bar 15 Power Snatch 6 Prison Burpee Cap 11'

    Wednesday Treino 3. Quarta Feira Mobility Tornozelos Warm up 2x 15'' Single leg wall squat 10 Side lunges Strength 3 Rounds Plate Box pistol Squat 3 Rounds 3 - 8 Strict Hand Stand Push up Conditioning 21-minute running clock 0' - 5' - Amrap 7 Calories Air Bike 9 Calories Row 5' - 7'  Rest 7' - 12' - Amrap 8 Kettlebell Swing @32/24 kg 6 Toes to bar 12' - 14'  Rest 14' - 17' - Amrap Max Distance Row 17' -  18'  Rest   18' - 21' Max Distance Air  Bike

Tuesday Treino 2. Terça Feira Mobility Quadril Warm up 2x 12 Kneeling banded hip extension 10 Ring or Banded row Strength 3 Rounds 5 Barbell Split stance romanian deadlift 3 Rounds 8 Bent Over KB single arm row Conditioning  90 Double undres / 120 S.U Then 4 Rounds 9 Sumo Deadlift H.P @115/85 lbs - 52/35 kg 12 Box Jump over Cap 6' Rest 1' and repeat

  Monday Treino 1.Segunda Feira Mobility Quadril / Tornozelos Warm up 2 rounds 30'' Wall Squat 8 kettlebell single arm crunch then Front squat Strength 4 Rounds 3 **Pause Front Squat - Taking the bar of the floor  ** pause only on the third rep **Pause 10'' rest 1-'2 3 rounds 6-8 Glute bridges single arm floor press Conditioning In 1 minute  13 Thrusters @95/65 lbs - 42/30 kg Max Burpee over the bar rest 1' and repeat for total of 3 rounds Rest 3' In 1 minute  13 Thrusters Max Calorie AIr bike rest 1' and repeat for total of 3 rounds

  Friday Treino 5. Sexta Feira Mobility Ombros Warm up Barbell Snatch then 3 rounds 3 Muscle snatch @55% Strength then 3 Rounds 5 Barbell Split stance Romanian Deadlift  3 Rounds  8 KB Bent over single arm row Conditioning 6' Amrap  9 Power Snatch @75/55 lbs 12/9 Calorie Row rest 3' 6' Amrap 12 Wall ball 20/14 lbs 6 Pull ups  

  Thursday Treino 4. Quinta Feira Mobility Tornozelos Warm up  2x 10 Single leg hip thrust 10 Side Lunges Strength 3 - 4 rounds 3 - 8 Box Pistols squat  with plate rest 1-2' Adaptations  1) Single leg box squat 2)_Single leg squat with Ring assist Conditioning 5 Rounds   For Time 12 Plate Zombie Crunch @45/35 lbs  10 Front Rack Lunges @115/85 lbs - 52/35 kg 8 S.D.H.P Cap 15'

  Wednesday Treino 3. Quarta Feira Mobility Torácica Core Training 2 rounds 40'' Pallof hold 40'' Side plank then 3 rounds 8 Supine toes to bar 15 Hollow Rocks then 3 rounds 12 Plank kettlebell push-pull 3 Windmill then 3 rounds 3 Partial Turkish get up Conditioning 12' Emom 1' 30'' Calorie Air Bike 2' 15 Toes to bar 3' 12 KB push press @16/16-12/12 kg 4' Rest

  Tuesday Treino 2. Terça Feira Mobility  Tornozelos / Quadril Warm up Barbell clean then Squat Strength 4 Rounds 2 **Pause Front Squat - Taking the bar of the floor  ** Pause Only on second rep **Pause 10'' rest 1-'2 Conditioning ''Lua'' 🌒 For Time 30 Power cleans @155/110 lbs - 70/50 kg and then How many rounds as possible in the remaining time of: 22 Box Jump 9 Chest to bar pull ups Time: 9' Rest 4' For Time 30 Calorie Row and then How many rounds as possible in the remaining time of: 9 Chest to bar pull ups 22 Half burpee over the Row Time: 9'     

 Monday  Treino 1. Segunda Feira Mobility Quadril / Torácica   Warm up 12 Kneeling Banded hip extension then Deadlift Strength  round 1 6 DL @65% rest 1'   round 2 5 DL @70% rest 1' round 3 DL @75% Máx reps unbroken Conditioning 3 Rounds 15 H.S.P.U 20 A kb Swing @32/24 kg 50 Double unders / 65 S.U Then For Time 30 Over Head Squat @135/95 lbs - 61/42 kg Cap 12'

  Friday Treino 5. Sexta Feira Mobility  Quadril / Ombros Warm up Barbell clean then Squat Strength 4 Rounds 2 **Pause Front Squat - Taking the bar of the floor  ** Pause Only on second rep **Pause 10'' rest 1-'2 Conditioning 3 Rounds 9 Deadlifts @225/165 - 102/75 kg 15 Toes to bar and then How many rounds as possible in the remaining time of: 6 Power Cleans @135/95 lbs - 60/42kg 12 Wall Ball @20/14 lbs Time: 15'

Thursday Treino 4. Quinta Feira Mobility Torácica / Ombros Core Training 3 Rounds 25'' Pallof Hold 25'' Side Plank 3 Rounds 8 Supine toes to bar 12 V- ups Rest as needed 3 Rounds 4 Windmill  8-10 Half kneeling kb rotation lift Rest as needed Then  Hang Snatch Conditioning 3 Rounds For Time 9 Hang Squat Snatch 95/65 lbs 9 Burpees Over The bar Cap 8'  

  Wednesday Treino 3. Quarta Feira Mobility Tornozelos / quadril / torácica Warm up 2x 10 - 15 Ring row or Banded row 10 Single leg hip thrust 10 Side Lunges Strength 3 rounds 3 - 8 Box Pistols squat  with plate rest 1-2' Adaptations  1) Single leg box squat 2)_Single leg squat with Ring assist 3 Rounds  8 Bent over KB or DB Single arm Row Rest 1' Conditioning In 3'  3 rounds  5 Chest bar pull ups 10 Kettlebell Front rack lunges @16/16 - 12/12 kg Máx KB Press rest 1' and repeat for total of 4 rounds

  Tuesday Treino 2. Terça Feira Mobility Torácica Warm up Hang P.Clean then Deadlift Strength  round 1 6 DL @60% rest 1'   round 2 5 DL @65% rest 1' round 3 Máx reps unbroken Conditioning 0 - 7' Max rounds 15 Toes to bar 9 Hang Power clean  @135/95 lbs - 61/42 kg 37 A.KB Swing @24/16 kg 7'  -  9'  REST 9' - 15' Max rounds 15 Push ups  9 Hang Power clean  @135/95 lbs - 61/42 kg 37 Calorie Air Bike

  Monday Treino 1. Segunda Feira Mobility Quadril Warm up 1x  20'' Plank single ar 5 Squat  10 Plank to elbows 5 Press 1x 20'' Plank single arm 5 Front Squat  10 Plank to elbows 5 Push press 1x 20'' Plank single arm 5 Thusters 10 Plank to elbows Then  Conditioning (1) In 1 Minute 30'' Double unders ME *Thrusters  rest 2' and repeat for total of 4 rounds ** Você decide as carga (s) de trabalho. Conditioning (2) For Time 40/32 Cal Row 40 Burpee box jump over Cap 9'

  Friday Treino 5. Sexta Feira Mobility Torácica Warm up   Barbell Clean Strength 4 Rounds 3 Hang Muscle Clean  @55% of Power clean rest 1' each round then 3 Rounds 8 Kettlebell Split Stance Romanian Deadlift 3 - 6 Weighted Strict Pull up rest 1-2' each round Conditioning 5' Amrap 20 D.U 5 Hang P. Clean @115/85 lbs - 52/35 kg rest 2' 5' Amrap 6 S.D.H.P 3 Strict Handstand push up

   Thursday Treino 4. Quinta Feira Mobility Quadril Warm up 2x 30'' Single leg glute bridges hold (each side) 1' Wall Squat hold Strength Every 2' 30'' for 7 30'' 8 Barbell F.R.Split Squat 8 Kettlebell F.R. Side Lunges Conditioning 3 RFT 27 Wall Ball @20/14 lbs 15/10 Calorie Air Bike Cap 9' Rest 4' 3 RFT 21 American KB Swing @32/24 kg 12 Kettlebell Step up Over (one KB) @32/24 kg Cap 9'

  Wednesday Treino 3. Quarta Feira Mobility and  Warm up 1x 15 Prone pvc passthroug 15 Prone YWT 30 Hollow rocks 30 KB Russian twist Gymnastcs strength 3 rounds 3 - 8 Strict Pull up 3 - 8 Strict H.S.P.U Rest 1' - 2' each round then Core Strength  3 rounds 20'' Plank with leg raise (each leg) 8 Half kneeling rotation lift 6 Windmill (3 each side) 8 Half kneeling med ball rotation toss ( use the wall) rest as needed between exercises Conditioning 6' Amrap 6 Toes to bar 3 Push press @135/95 lbs - 61/42 kg rest 2' For Time 1.500m Row Cap 6'

   Tuesday Treino 2. Terça Feira Mobility Torácica / Ombros Warm up Barbell Hang Snatch Conditioning (1) In 1 minute 30'' Double unders 30'' **Hang Snatch Rest 2' and repeat for total of 4 rounds **Você decide a(s) carga de trabalho Conditioning (2) For Time American Kettlebell Swing @32/24 kg 30 - 20 - 15 - 10 Burpee Box Jump over 5 - 10 - 15 - 20 Cap 11'

 Monday Treino 1. Segunda Feira Mobility and  Warm up 2x 10 Worm walk 10 Cossak squat 2x 20 Plank KB Passthroug 20 Plank toe touch Conditioning 25' Emom 1' 30'' ME Row 2' 12 KB Thruster @16/12 kg 3' 20'' ME Bike 4' 12 S D H P @75/55 lbs 5' REST

   Friday Treino 5. Sexta Feira Mobility Torácica  Warm up 2x 12 Kneeling hip extension with band 12 Glute bridges plate pullover Strength 3 Rounds 9 KB Split stance RDL rest 1' each round 3 Rounds 9 Bent over single arm row rest 1' each round Conditioning  10 RFT 3 Deadlift @200/145 lbs - 90/65 kg 5  Pull up 3 *Prison Burpee  Cap 14' **Prison burpee = 3 push ups + 1 burpee

 Thursday Treino 4. Quinta Feira Mobility Quadril / Tornozelos / Ombros Warm up Press Squat Strength 5' Emom  1 Push press - As heavy as possible then 5' Emom 2 Front Squat - As heavy as possible Conditioning In 3' 3 rounds 3 S2O @135/95 lbs - 61/42 kg 6  T2B Máx Sit ups rest 1' and repeat then In 3' 3 rounds 3 Hang Squat Cleans 8/6 Cal. Bike Máx Jumping squat rest 1' and repeat  

    Wednesday Treino 3. Quarta feira Mobility and  Warm up kb Arm bar  Strength 3 rounds 3 - 6 Weighted Strict pull up then Core Training 3 rounds 12 Band Palloff Press 9 Half kneeling KB rotational lift 6 Windmill rest 1' each round Condidtioning 3' Amrap 9 Wall Ball 20/14 lbs 6 Box Jump rest 1' 3' Amrap 9 Kettlebell Swing @32/24 kg 11/9 Calorie Row rest 2' and repeat