Your workout of the day - CF Only

Thursday Treino 4. Quinta Feira Mobility and Warm up Foam Rolling and Stretching then Mobility Thoracic spine and shoulders then 3 rounds 12 Plank dumbbell Row 15 Hollow rocks 20 Dumbbell pass through 15 V- ups 12 Plank banded pull 15 Sit up rest as needed between rounds then Low Intensity Session 5000 meters Rowing Every 2' 5 Pull ups + 6 Toes to bar

  Wednesday Treino 3. Quarta feira  Mobility and Warm up Hip and thoracic spine then 2 rounds  5 reps + 20 - 30'' hold Kettlebell arm bar -  https://youtu.be/oeqT2eGVZ0M 10 Kettlebell Split squat then Barbell Push Jerk Strength Every 3' for 12' 2 Push Jerk  (Coming out rack) 6 *F.R.*Step up  *Your foot be in contact with the box during repetitions *Use Dumbbell or Kettlebell  Conditioning In 4 Minutes 25/18 *Calories Air Bike 9 *Burpee box jump over Maximum repetitions of the Thruster in the remaining time @42/30 kg Rest 3' and repeat for total of 4 rounds **You must adapt the volume of repetitions to arrive in time to perform the thruster

Tuesday Treino 2. Terça Feira Mobility and warm up Thoracic spine and shoulders then  Barbell Power clean then Every 45'' for 6' (8 rounds) 1 Heavy Power clean Strength 3 rounds  12 Split Stance Romanian DL 8 - 12 Strict pull up rest 1'- 2' each round Conditioning For Time 1000m Row 15 Cleans @60/40 kg 800m Row 12 Cleans @80/55 kg 600m Row  9 Cleans @90/65 kg 400m Row 6 Cleans @100/70 kg 200m Row

 Monday  Treino 1. Segunda Feira Mobility and Warm up Ankle, Hip and shoulders then  3 rounds 9 Squat 30'' Wall sit 18 Plank wall touch 30'' Plank Strength Back Squat 10 - 8 - 6 - 4 - 2 Floor Press 3 rounds / 8 - 10 reps Conditioning 3' Amrap 3 Double DB Devils Press @22,5/15 kg 6 Handstand push up 9 Air Squat rest 1' and repeat for total of 4 rounds

   Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders 3 rounds 20 Double undres 10 Lunges 20 Hollow rocks 10 Plank to elbows then For Time 40 - 30 - 20 - 10 Cal. Air Bike 10 *meters Front rack Walking lunges @50/35 kg *Make a 5 meters mark then  30 Burpee Facing Bar 40 Toes to bar then Maximum rounds in the remaining time of; 15 Wall ball @20/14 lbs 10 Shoulder to over head @50/35 kg Time: 27 minutes

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip, thoracic spine and shoulders then Barbell Hang P. Snatch then Every 45'' for 6' (8 rounds) 1 Hang Power Snatch - As heavy as possible Sumo Deadlift 10 - 8 - 6 - 4 - 2 Conditioning 4 Rounds For Time 21 Calories Row  15 Chest to bar pull ups 9 Hang Power Snatch @115/85 lbs - 52/35 kg *Write your score on the board

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then 3 rounds 9 DB Single arm floor press 20 - 30'' Plank single arm rest 1' each rounds then Emom 8' 1' 9 - 15 Dip in box 2' 12 F.R. Lunges Conditioning For Time 40 Box Jump over then 30 - 20 - 10 Thruster @135/95 lbs - 61/42 kg Burpee over the bar Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and shoulders then Body temperature raise Then Metcon As many rounds as possible in 32 minutes Team 2 400 m Row 10 Chest to bar 24/16 Calories Air Bike 10 Chest bar 100 Double unders

  Tuesday Treino 2. Terça Feira Mobilty and warm up Hip and Shoulders   then Squat  Press Then Front Squat 10 - 8 - 6 - 4 - 2 Time 8' Every 45'' for 6' (8 rounds) 3 Push Press 4 Rounds For time 20 Hand stand Push up 10 Double KB Step up over @24/24 - 16/16 kg Cap 12'

  Monday Treino 1. Segunda Feira Mobility and Warm up Thoracic spine  then Power Clean Every 45'' for 6' (8 rounds) 1 P. Clean  as heavy as possible 3 Rounds  5 Hang high pull @60% of clean Conditioning Complete in 3 minutes 3 rounds  13 KB Swing @24/16 kg 9 Toes to bar then max of Deadlift   in the remaining time @200/135 lbs - 90/61 kg rest 1' and repeat for total of 3 rounds

  Saturday Treino 6. Sábado Mobility and warm up Thoracic spine and shoulders then 3 rounds 30'' Side plank  20 Landmine rotation 3 rounds 10 Plank S.A. DB Row 20 Plank DB  Pass Through 3 rounds 30'' Hollow hold 20 V- ups Conditioning Team 2 9' Amrap 18 Calories Row 12 DB snatch @22,5/15 kg 10 Box jump over rest 3' 9' Amrap  18 Calories Bike 12 Toes to bar 10 S.D.H.P @115/85 lbs - 52/35 kg

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then Thruster Every 45'' for 6' (8 rounds) 2 Thruster as heavy as possible then 6' Emom 1' 6 F.R. Step up leg left  2' 6 F.R. Step up leg Right *Your foot be in contact with the box during repetitions *Use Dumbbell or Kettlebell  Conditioning 10 RFT 3 Shoulder to overhead @135/95 lbs - 61/42 kg 9 Kettlebell Squat @32/24 kg 6 Strict handstand push up Cap 12'

 Thursday Treino 4. Quarta Feira Mobility and Warm up  Hip and thoracic spine then Hang Power clean Every 45'' for 6' (8 rounds) 1 H.P.Clean as heavy as possible then 3 rounds 8 Stiff Legged Deadlift Bent Over Row Conditioning In 4 minutes 30 Kettlebell Swing @32/24 kg Max rounds  in the remaining time 5 Chest to bar 5 Hang power clean @135/95 lbs - 61/42 kg rest 2' and repeat for total of 3 rounds

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine Body temperature raise Then 12' Emom - Rowing First minute - 250 / 200 m Row Second minute - 250 / 200 m Row Third minute - 250 / 200 m Row Four minute - Rest ... 12' Emom - Burpee  First minute - 15 Burpee over the bar Second minute -15 Burpee over the bar Third minute - 15 Burpee over the bar Four minute - Rest .... 12' Emom - Air Bike First minute - 15/11 Calories Bike Second minute - 15/11 Calories Bike Third minute - 15/11 Calories Bike Four minute - Rest ....

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Hang P. Snatch  Strength Sumo Deadlift 10 - 8 - 6 - 4 - 2 Time 10' Every 1' 30'' for 6' (4 rounds) High pull snatch grip (hang) R1- 4 - R2 - 4 - R3 - 3 - R3 - 3 Conditioning 8 RFT 4 Hang power Snatch @135/95 lbs - 61/42 kg 8 Toes to bar 40 Double unders / 60 S.U Cap 12'

 Monday Treino 1. Segunda Feira Mobility and Warm up Ankle, Hip and shoulders Then Squat Press Strength Front Squat - Taking the bar of the floor 10 - 8 - 6 - 4 - 2 time 10' Every 1'30'' for 6' (*4 rounds) Push press  *R1 - 5 / *R2 - 3 / *R3 - 3 / *R4 - 1 Conditioning In 3 minutes 40 Wall Ball  7 Push ups 7 Box Jump over rest 1' and repeat for total of 3 rounds  

 Saturday Treino 6. Sábado Mobility and Warm up Hip and Shoulders then 3 rounds 20''Single arm plank 20 Landmine rotation 10 Side V-ups then 6' Amrap 9 Toes to Bar 9 Handstand Push up rest 2' 6' Amrap 6 S.A Devils Press 12 Single arm DB OH.Lunges Rest 2' 6' Amrap 10 / 8 Air Bike 200 m Row 

    Friday Treino 5. Sexta Feira Mobility and warm  Hip and shoulders then  Hang P. Snatch then 5' Emom 3 Hang Power snatch then    Every 1'30'' for 6' 6 Split stance romanian DL Conditioning For Time 20 Box jump 30 Deadlift @220/155 - 100/70 kg 20 Box jump then 4 rounds 10 C2B 20 Dumbbell Hang snatch @22,5/15 kg Cap 13'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Every 30'' for 2' 20'' Handstand hold Every 30'' for 2' 9 Air Squat Every 30'' for 2' 6 Shoulder press (empty bar) Then Every 2' for 10' 12 Alternate Front rack reverse lunges 6 - 10 Strict Handstand push up Conditioning 3' Amrap 3 Front squat @135/95 lbs - 61/42 kg 5 Burpee over the bar 3 Thrusters rest 2' and repeat for toatl of 3 Rounds

  Wednesday Treino 3. Quarta Feira Mobility and warm up Thoracic spine then 3 Rounds 16  DB Plank Pass Through 10 Plank DB S.A Row Then Every 2' for 10' 6 - 10 Strict pull up 6 - 10 Barbell supinated grip row Every 2' for 8 20 Hollow rocks 10 V - ups 20 Russian twist Conditioning 10 RFT 10 Toes to bar 40 Double unders / 60 S.U Cap 12'

  Tuesday  Treino 2. Terça Feira Mobility and Warm up T-spine and shoulders then 2 rounds 8 Plank to elbows 6 Med ball thruster 8 Half burpee 6 Muscle snatch then Conditioning 3 Rounds For Time 16/12 Calories Air Bike 10 Power Snatch @115/85 lbs - 52/35 kg Cap 7' rest 2' 3 Rounds for Time 20/15 Calories Row 12 Double DB S2O @22,5/22,5 - 15/15 kg Cap 7' rest 2' 3 Rounds for Time 25 Wall ball @20/14 lbs 21/16 Push ups Cap 7'

  Monday Treino 1. Segunda feira Mobility and Warm up Hip and Thoracic Spine then 2 rounds 15 Single leg hip thrust 10 Dynamic Bird dog then Hang power clean Strength 10 - 8 - 6 - 4 - 2 Sumô Deadlift  Time 10' Conditioning In 1 minute 5 S.D.H.P @95/65 lbs - 42/30 kg 8 Hang Power clean Max Kettlebell Swing @24/16 kg rest 1' and repeat for total of 5 rounds

  Saturday Treino 6. Sábado Mobility and Warm up Hip and Shoulders then 10 Barbell OH.S 25 Hollow Rocks 10 DB Half burpee 25 Hollow rocks 10 Plank to elbows 25 Hollow rocks 10 Barbell OH.S 40 D.U/50 S.U Conditioning 3' Amrap  24 D.U 6 S.A Devils press @22,5 / 15 kg rest 2' and repeat REST 3' 3' Amrap  Max Distance Row r est 2 'and then maximum calories in 3' minutes REST 3' 3' Amrap   6 Strict Handstand push up 9 Overhead squat @95/65 lbs rest 2' and repeat

  Friday Treino 5. Sexta Feira Mobility and Warm up  Hip and thoracic spine then Barbell snatch Accessory work 3 Rounds 8 - 12 KB Split stance RDL 12 Hip thrust Conditioning For Time 35 Kettlebell Swing @32/24 kg 10 Chest to bar pull ups 10 Power Snatch @75/55 lbs - 35/25 kg 25  Kettlebell Swing @32/24 kg 10 Chest to bar pull ups 10 Power Snatch @75/55 lbs - 35/25 kg 15  Kettlebell Swing @32/24 kg 10 Chest to bar pull ups 10 Power Snatch @75/55 lbs - 35/25 kg Cap 11'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip Then  Power clean Front Squat Strength 10 - 8 - 6 - 4 - 2 Front Squat - taking the bar of the floor Time 10' Conditioning 6 RFT 6 Power cleans 135/95 lbs - 61/42 kg 8 Front rack lunges 12 Toes to bar Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic sipne then Body temperature raise then DB Push jerk Metcon 8' Emom 1' 15/10  Calories Air bike + max Burpee over the bar 2' rest rest 3' 3 Rounds For Time 20/16 Calories Row 15 Handstand push up Cap 8' rest 3' 8' Amrap  10 Plate Zombie Crunch 35/25 lbs - 15/10 kg 12 Double DB Push Jerk @15/15 - 10/10 kg

  Tuesday Treino 2. Terça feira Mobility and warm up Thoracic spine and shoulders Then 6' Emom 1' 5 Hang high pull snatch grip 2' 9 Strict pull up rest 1' 6' Emom 1' 3 Hang P. snatch @65% 2' 12 Pull up Conditioning 4 Rounds For  Time 9 Box Jump 12 Deadlift @220/155 - 100/70 kg 9 Box Jump 16 DB Snatch @22.5/15 kg Cap 12'