Your workout of the day - CF Only

Thursday Treino 4. Quinta Feira Mobility and Warm up thoracic spine then  Barbell Hang clean Strength 10' Emom 1 Hang clean 3 RDS 12 Single arm ROW DB / KB  Conditioning 21 American KB Swing @32/24 kg then 3 RDS 15 Handstand push up 5 DL @285/210 lbs - 130/95 kg then 21 American KB Swing @32/24 kg then 3 RDS 15 Toes to bar 5 Hang power clean @175/120 lbs - 80/55 kg Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 30'' On 10'' off (16  rounds) Single arm plank KB Single arm Farm hold Conditioning 3 RFT - Dupla  50 Cal. Air bike or Row 200 D.U / 300 S.U 100 Air squat 50 Box Jump Cap 30'

Tuesday Treino 2. Terça Feira Mobility and Warm up thoracic spine then Barbell Power snatch Strength 5 RDS 3 Déficit Deadlift @70% 3 RDS 8 Barbell Hang High pull (snatch grip) Conditioning 6 RFT 9 Power snatch @95/65 lbs - 42/30 kg 6 Bar muscle up 9 Burpee over the bar  Cap 15'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then  Front Squat Strength 5 RDS 3 *Front squat @80% 3 RDS 8 *Shoulder press *(RACK) Conditioning 4 RFT 15 Calories Air Bike or Row 27 *Wall Ball  *Toda quebra = 10 Push ups Cap 12'

Saturday  Treino 6. Sábado  Mobility and warm up Hip and shoulders Raise body temperature Barbell OH.S then Conditioning 13' Amrap - Team 2 100 Double unders 20 Calories Air bike 500 m Row rest 2' then 6' Amrap  - Individual 10 Single arm DB Zombie crunch 20 DB Rss twist 15 V- sit leg extension rest 2' then 13' Amrap - Team 2 20 Overhead squat @95/65 lbs - 42/30 kg 20 Chest to bar pull ups 10 KB S2OH @24/24-16/16 k  

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine  Strength 5 RDS 6 Sumo deadlift 3 RDS 8 Single arm row - KB/DB Conditioning 50 American KB Swing @24/16 kg then 3 RFT 20 Box jump 10 Power cleans @155/110 lbs - 70/50 k g Cap 12'  

Thursday Treino 4. Quinta Feira Mobility and Warm up hip and shoulders then Back squat Strength 5 RDS  2 Back squat @85% 3 RDS 6 Landmine press (single arm) Conditioning 10' Amrap 1 Hang squat clean @220/155 lbs - 100/70 kg 8 S.A Devils press  10 Strict H.S.P.U  

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then  Raise body temperatue then Conditioning - Team 2 3 RDS 100 Double unders / 150 S.U 40 Toes to bar then 3 RDS 100 Double unders / 150 S.U 20 Bar muscle up Cap 17' rest 3' then For time 140/110 Cal. air bike then 2 000m Row   Cap 17'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Strength Every 2' for 10' 1 Heavy Push press 4 RDS  8 DB/KB Floor press Conditioning 3' Amrap  5 Front Squat @175/120 lbs - 80/55 kg 4 B.F.B 1 Cluster rest 2' and repeat for total of 3 rounds

Monday Treino 1. Segunda Feira Mobility and Warm up thoracic spine then Barbell H. P. S. Strength 6 RDS 2 Hang Power snatch 4 RDS 8 Romaninan Deadlift Conditioning 5 RFT 18 Dummbell snatch 14/11* Calories *Air bike or 14 Calories Row Cap 15'

  Saturday Treino 6. Sábado Mobility and Warm up thoracic spine then 2 rds 15 Hollow rocks 10 Rss swing 2 rds 15 V-sit leg extension 6 Muscle clean (empty bar Conditioning 3 RFT 30 Burpee over then bar 20 Bar muscle up 30 Power clean @115/85 lbs - 52/35 kg Cap 18' 3 RFT 30 Air Bike  40 Row  30 American kettlebell swing @24/16 kg  Cap 18'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Strength 4 RDS 5 Front squat @75% 2 RDS 10 KB Side lunges 4 RDS 5 Défict Strict H.S.P.U 2 RDS 10 Seated press (kb/db) Conditioning 8' Amrap 24 Wall ball 18 Push ups  

  Thursday Treino 4. Quinta Feira Mobility and Warm up thoracic spine  then Strength 12' Emom 1' 8 - 12 Chin ups 2' 3 Heavy clean unbroken Conditioning 4 RFT 90 Double unders / 120 S.U 15 Toes to bar  10 Deadlifts @265/200 lbs - 120/90 kg Cap 14'

Wednesday Treino 3. Quarta feira Mobility and Warm up  then Push jerk Strength Every 2' for 12' 2 Push Jerk - saída do rack Conditioning 4' Amrap 8 DB squat @22,5/15 kg (1 DB) 6 DB Step up 4 Devils press  rest 2' and repeat for total of 3 rounds

  Tuesday Treino 2. Terça Feira Mobility and Warm up thoracic spine then Barbell and kipping swing then 4 RDS 15 Hollow rocks 10 Landmine rotation 15 V-sit leg extension 20 DB Pass through Conditioning 2 RFT - Team 2 50 Cal. Row 40 Chest to bar 20 Power snatch @110 / 85 lbs - 50/35 kg 50 Cal. Air bike 20 Power snatch 40 Box Jump Cap 24'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Strength 4 RDS  3 *Back squat @80% 4 RDS  6 *Alternate front rack reverse lunges * saída do rack 4 RDS 10 - 12 Dip in box 10 - 12 DB Floor press (glute bridges position) Conditioning 9 RFT 9 Thruster @100/70 lbs - 45/31 kg 36 Double unders / 45 S.U Cap 11'

  Saturday Treino 6. Sábado  Mobility and Warm up Hip and shoulders then  2 RDS Empty bar 6 Kang squat 6 Overhead squat 15 Hollow hock 6 Hang muscle clean 6 Front squat Conditioning Team 2 14' Amrap 16 Hang squat clean @95/65 lbs - 42/30 kg 16 Burpee facing bar 24 Cal. Air bike rest 6' 14' Amrap  16 Bar muscle up 16 Overhead squat  @95/65 lbs - 42/30 kg 24 Cal. Row

Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine Hang power snatch Strength 8' Emom 1 Hang Power snatch 4 RDS 10 Hip thrust Conditioning 30 Deadlifts @265/200 lbs - 120/90 kg 40 Hang DB Snatch @22.5/15 kg 50 Handstand push ups Cap 11'

Thursday  Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders Strength 4 RDS 5 Back squat @75% 4 RDS 2 Push press Conditioning 3 RFT 16 Chest to bar pull ups 4 S2O @135/95 lbs - 61/42 kg 4 Thusters 8 F.R. lunges Cap 12'  

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine  then 3 RDS 10 Plank DB S.A Row 45'' KB S.A Farm hold Conditioning Team 2 For Time 3  000 / 2 600m Row Cap 13' rest 4' 13' Amrap  20 DB single arm zombie crunch @22,5/15 kg 30 Toes to bar 40 / 30 Cal. Air bike 

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Strength Every 2' for 8' 6 Front Squat @70% 3 RDS 10 DB Floor press (Glute Bridges position) Conditioning 6 RFT 8 Squat clean unbroken @115/85 lbs - 52/35 kg 11 B.O.B 42 Double unders Cap 14'

Monday  Treino 1. Segunda Feira Mobility and Warm up Thoracic spine  then Strength 5' Emom 6 Sumo Deadlift 3 RDS 8 KB Split stance RDL 4 RDS 5 Weighted Chin up 3 RDS 8 KB/DB Single arm row Conditioning 8' Amrap 12 Wall ball   8 kettlebell swing @32/24 kg

  Saturday Treino 6. Sábado  Mobility and Warm up thoracic spine then Barbell H.P. Snatch then 3 RDS 45'' KB Heavy farmer hold 12 Side plank rotation Conditioning 6' Amrap  10 Cal. Row  4 High box jump Rest 4' 6' Amrap  3 Bar muscle up 6 S.A Devils press @22.5/15 kg Rest 4' 6' Amrap  10/7 Cal. Air bike 7 Hang power snatch @95/65 lbs - 42/30 kg

Friday   Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  then  Back squat  Every 2’ for 10’  6 @70% 3 RDS 8 - 10 KB Side lunges  Conditioning  For Time  40 S2O 135/95 lbs - 61/42 kg  60 Wall ball  40 KB OH. Lunges @24/24-16/16 kg (double) Cap 11’

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine  Barbell H.P.C Strength 8' Emom  1 Hang High pull + 1 H.P.C + 1 P.C 3 RDS  8 -10 Stiff  Conditioning 5 RFT 9 DL @200/145 lbs - 90/65 kg 100 D.U / 140 S.U 3 Hang P. Cleans Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up then 12' Emom  1' 30'' Hollow hold 2' 15 V-ups 3' 3 Déficit strict H.S.P.U then Conditioning Team 2 6' Amrap  20 Air squat 16 Calories Air bike  12 Toes to bar rest 2'  then 6' Max distance Row rest 2' 6' Amrap  20 Jumping lunges  16 Calories Row 12 Push ups rest 2'  then 6' Max Calories Air Bike