Your workout of the day - CF Only

  Saturday Treino 6. Sábado  Mobility and Warm up Thoracic spine and shoulders then Warm up Deadlift then Conditioning Long Emom  30 minutes 1' 10 Deadlift @220/155 lbs 2' 12 Chest to bar pull ups 3' 14 Cal Row or 35'' ME 4' 16 Double DB Ground to overhead @15/15 -10/10 kg 5' Rest

Friday Treino 6. Sexta Feira Mobility and Warm up Ankle, Hip and shoulders then 3x 30'' Hollow Hold 6 Plank walk hand 30'' Squat hold Strength In 1 minute 15 Jumping Squat 4 Heavy Front Squat - taking the bar of the floor rest 1' and repeat for total of 4 rounds Conditioning 5 Rounds For Time 15 Box Jump over 12 Overhead Squat @95/65 lbs - 42/30 kg 9 Handstand push up  Cap 12'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic and shoulders then Barbell Power clean Every 2' for 10'  8 - 12 Strict Pull up 6 Barbell Split stance romanian deadlift (each leg) Conditioning In 4 minutes 3 rounds 12 Kettlebell Swing @32/24 kg 40 Double Unders then max power clean in the remaining time @135/95 lbs - 61/42 kg rest 1' and repeat for total of 3 rounds

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3x 20'' Wall sit single leg rest 10'' 3x 20'' Plank single arm rest 10'' Every 2' for 10' 8 Front rack Split squat (each leg) 12 Dip in Box Conditioning 15' Emom 1'13/9 or 35'' ME Calories Bike 2' 12 S2O 115/85 lbs 3' 11 Burpee over the Bar

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Push Jerk Strength Every 1'30'' for 12' 1 Shoulder press 2 Push Jerk As heavy as possible Conditioning 11' Amrap  20 Push ups 15 Wall ball  10  Squat clean 115/85 lbs - 52/35 kg

  Saturday Treino 6. Sábado  Mobility and Warm up Hip and shoulders then 1 Round 10 Plank to elbows 20 Push up 10 Side lunges 20 Lunges 10 Hollow rocks 20 V-ups 20 Jumping jacks 40 Double unders then Metcon For Time 30 - 20 - 10 Air Bike F.R Lunges @115/85 lbs - 52/35 kg Cap 10' For Time 30 - 20 - 10 Strict Handstand push up Toes to bar Cap 10' For Time 100 - 90 - 80  Double unders 30 - 20 - 10 S2O @115/85 lbs - 52/35 kg Cap 10'

  Friday Treino 5.Sexta feira Mobiltiy and Warm up Hip, thoracic spine and shoulders then Barbell Power clean Strength 2 Power clean + 1 Hang power clean @60% of power clean 2 Power clean + 1 Hang power clean @70% 1 Power clean + 1 Hang power clean @75% 1 Power clean + 1 Hang power clean @80% 1 Power clean + 1 Hang power clean  4 rounds  8 - 12 Chin up Conditioning 15' Emom 1' 14 Calories Row or 35'' ME 2' 12 Double DB Hang Clean @22,5/22,5 - 15/15 kg 3' 10 Deadlifts @220/155 lbs - 100/70 kg

  Thursday Treino 4. Quinta Feira Mobility and warm  up Hip and shoulders then 3x 30'' Squat hold 1' Plank Strength In 1 minute 14 Jumping Squat 5 Heavy Front squat - taking the bar of the floor rest 1' and repeat for total of 4 rounds Conditioning As many reps as possible in 3' 20 Single arm Devils press @22,5 / 15 kg 15 Box Jump over rest 2' (3 rounds)

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic Spine then 2 rounds 20 Single leg glute bridges 20 V- ups 10 Superman Strength 4 rounds 8 Split stance Romanian DL 3 rounds 12 Bent over Barbell row supinated grip Conditioning Complete in 3'  60 Double unders / 75 S.U 21 Kettlebell Swing @32/24 kg 15 Toes to bar rest 1' and repeat for total of 4 rounds

Tuesday Treino 2.Terça Feira Mobility and Warm up Hip and shoulders then Cluster then Bike Intervals  6 rounds 20'' Max effort Rest 1'40'' Dinâmica Atleta 1 - Atleta 2 - Atleta 3 0 - 20'' - A1 40'' - 1' - A2 1'20'' - 1'40'' - A3 2' - 2'20'' - A1 2'40'' - 3' - A2 3'20'' - 3'40'' - A3 4' - 4'20'' - A1 4'40'' -  5' - A2 5'20'' - 5'40'' - A3 6' - 6'20'' - A1 6'40'' - 7' - A2 7'20'' - 7'40'' - A3 8' - 8'20'' - A1 8'40'' - 9' - A2 9'20'' - 9'40'' - A3 10' - 10'20'' - A1 10'40'' - 11' - A2 11'20'' - 11'40'' - A3 Conditioning 30 B.O.B 30 Front Squat @135/95 lbs - 61/42 kg then max rounds the remaining time 5 Cluster  10 HSPU Time: 12 minutes  

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Hang power snatch Strength 4 rounds 6 Snatch grip deadlift 4 rounds 3 Snatch pull Conditioninig 12' Emom 1' 12 Calories Row or 35'' ME 2' 13 Hang power snatch @95/65 lbs - 42/30 kg 3' 14 Chest to bar pull ups

Saturday Treino 6. Sábado Mobility and Warm up Hip and thoracic spine then Barbell Hang clean Strength 4 Rounds 5 Hang High pull Sumo Deadlift 5 - 5 - 3 - 3 @60/70/75/80% Conditioning For Time 12 Sumo Deadlift high pull @115/85 lbs - 52/35 kg 10 Hang Power clean 12 Sumo Deadlift high pull 10 Hang Power clean 15 Toes to bar 12 Sumo Deadlift high pull 10 Hang Power clean 15 Toes to bar 20 American Kettlebell Swing @32/24 kg 12 Sumo Deadlift high pull 10 Hang Power clean 15 Toes to bar 20 American Kettlebell Swing 15 Chest to bar pull ups Cap 16'

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Thruster then Every 3' for 12' 12 Dip in box 9 Back Squat 3 - 6 High Box Jump Conditioning 3' Amrap 21 D.U/27 S.U 3 Thusters @135/95 lbs - 61/42 kg 5 Burpee over the bar rest 2' and repeat for toatal of 3 rounds

Thursday Treino 4. Quarta Feira Foam Rolling and Stretching then Mobility Thoracic spine and shoulders then 21' Emom 1' 10 Plank dumbbell Row 2' 15 Hollow rocks 3' 16 Dumbbell pass through 4' 15 Russian kettlebell swing 5' 15 V- ups 6' 10 Plank banded pull 7' 15 Sit up Low Intensity Session 6 000 meters Rowing

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and Shoulders then 3 rounds 10 Plank to elbows 5 Plank walk hand 20'' Single leg wall sit 10 Reverse nordic curl Strength 3 Rounds 10 Barbell back alternate step up 3 rounds 8 Floor press Conditioning For Time 20 Handstand push up 15 Calories Air Bike 10 m FRL @45/35 kg 20 Handstand push up 15 Calories Air Bike 10 m FRL @55/45 kg 20 Handstand push up 15 Calories Air Bike 10m FRL @65/50 kg 20 Handstand push up 15 Calories Air Bike 10m FRL @75/55 kg

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine and shoulders then 20 Glute bridges 10 Snatch grip deadlift (empty bar)  18 Glute bridges 8 Snatch pull (empty bar) 15 Glute bridges 6 Snatch Hang High pull (empty bar) then  Barbell Hang P. Snatch   Strength 3 rounds 8 Stiff Legged Deadlift Bent Over Row rest as nedded 3 rounds 12 Single arm Dumbbell Row rest as nedded 3 rounds 8 m Kettlebell Death March rest as nedded Conditioning For Time  24 - 20 - 16 - 12 - 8 Chest to bar pull ups 12 - 10 - 8 - 6 - 4 Hang Power Snatch @61/42 kg

   Monday  Treino 1. Segunda Feira Mobility and Warm up Ankle, Hip and shoulders Strength Front Squat (coming out rack) 5 - 5 - 3 - 3 - 1- 1 @65/70/80% rest 1' - 2' each round  8' Emom 2 Push Jerk  (coming out rack) Conditioning   As many reps as possible in 13' 30 Double DB S2O @22,5/22,5 - 15/15kg 60 Wall ball @20/14 lbs 60 Calories Row Score: number of reps

Saturday Treino 6. Sábado Mobility and Warm up Ankle, Hip and shoulders then  2 Rounds 30 Double unders 10 Cossack Squat 8 Plank to elbows 10 Walking lunges 8 Hand release push up Conditioning For Time 20 Calories Air Bike 10 m Double *DB Front rack walking lunges *Dumbbell @22,5/22,5 - 15/15 kg 20 Calories Air Bike 10 m Double DB Front rack walking lunges 10 Double *DB Devils press  20 Calories Air Bike 10 m Double DB Front rack walking lunges 10 Double DB Devils press 20 Burpee Facing box over 20 Calories Air Bike 10 m Double DB Front rack walking lunges 10  Double DB  Devils press 20 Burpee Facing box over 10 Double *DB Cluster

Friday Treino 5. Sexta Feira Mobility and Warm up Hip, thoracic and shoulders then Barbell snatch Strength 8' Emom 3 Power Snatch @70% of power Every 3' for 12' 6 Sumo Deadlift @75% 8 - 12 Strict pull up Conditioning Complete in 4 minutes 20/16 Calories Row then 3 rounds 8 Dumbbell snatch @30/22,5 kg 12 Toes to bar rest 2' and repeat for total of 3 rounds

  Thursday Treino 4. Quinta Feira Mobility and Warm up Ankle, Hip and sholuders then 3 rounds 20'' - 30'' Squat hold with plate  15 Plate zombie Crunch  Strength Back Squat 5 - 5 - 3 - 3 - 1 - 1 @60/70/80% Every 2' 30'' for 10'  8 - 12 Ring dip or Dip in box 6 Plank walking hands 30'' Hand plank hold Conditioning For Time 30 Strict H.S.P.U 40 Wall Ball  30 Push Jerk @60/40 kg 20 Strict H.S.P.U 30 Wall Ball  20 Push Jerk 10 Strict H.S.P.U 20 Wall Ball  10 Push Jerk

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and thoracic spine then 1x 25 Single leg hip thrust 1x 20 Plank single arm DB row 1x 20 Barbell good morning Accessory 4 rounds 12 Hip thrust  4 rounds 8 Barbell row supinated grip Conditioning 24' Amrap 40 D.U 20 Kettlebell Swing  @24/16 kg 10 Calories Bike 5 Chest to bar

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Barbell press Strength 9' Emom 3 Shoulder Press (coming out rack) then 4 Rounds 10 meters Front rack Walking lunges  Conditioning For Time 21 Front Squat @70/50 kg 21 Box Jump 400 m Row  15 Front Squat @80/55 kg 15 Box Jump 400 m Row 9 Front Squat @90/60 kg 9 Box Jump 400 m Row

  Monday Treino 1. Segunda feira Mobility and warm up Thoracic Spine then Barbell muscle clean Strength 6 rounds 3 Low hang muscle clean @55% of power 3 rounds 8 Standing High Pull 4 rounds 8 meters Kettlebell Death march   Conditioning 2' Amrap  7 Toes to bar 5 Burpee facing bar 3 Hang Power clean @60/42 kg Rest 2' and repeat for total of 5 rounds

Saturday Mobility and warm up Hip and shoulders then Barbell H.Snatch   Every 1' 30'' for 9' 2 Hang Power Snatch Strength 3 Rounds  5 Hang high pull snatch grip then Sumo Deadlift  10 - 8 - 6 - 4 - 2 Conditioning For Time 30 Calories Air Bike 30 Kettlebell swing @32/24 kg 30 Calories Air Bike 30 Strict pull up 30 Calories Air Bike 30 Power snatch @52/35 kg

Friday Treino 5. Sexta Feira Mobility and Warm up Ankle, Hip and shoulders then 3 rounds 15 Reverse nordic curl 30'' Wall Sit Strength Front Squat  (Coming out rack) 5 - 5 - 3 - 3 - 1 @65/75/80% 4 Rounds 8 - 12 Ring Dip or Dip in box Conditioning Running clock 0' - 7' 35 *meters Double KB overhead walking lunges @20/20 - 12/12 kg *Make a 5 meters mark Max rounds in the remaining time of 5 Strict handstand push up 9 Box jump over 7' - 8' Rest 8' - 19' 3 Rounds For Time 25 Wall ball @20/14 lbs 50 Double unders / 70 S.U 20 Push ups