Your workout of the day - CF Only

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Strength 4 RDS 8 Single arm Row (kb/db) then 8' Emom 3 Heavy Deadlifts Conditioning For time 100 Double unders / 140 S.U 20 Hang DB Snatch @22/15 kg 12 Strict pull up 100 Double unders 16 Hang DB Snatch 10 Strict pull up 100 Double unders 12 Hang DB Snatch 8 Strict pull up 100 Double unders 8 Hang DB Snatch 6 Strict pull up Cap 14'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then 8' Emom 1' 45'' Weig hted plank (elbows on the floor) 2' rest 8' Emom 2 Heavy Front squat (taking the bar of the floor) Conditioning 11' Amra p 5 Squat clean @175/120 lbs - 80/55 kg 3 Wall walk 1 S2O

  Monday  Treino 3. Quarta Feira  Mobility and Warm up  Thoracic and shoulders  Then Conditioning  8’ EMOM 15” ME Air Bike  Rest 3’ 8’ EMOM  17/13 Cal Row  Rest 3’ 8’ EMOM 10 toes to bar + 10 HSPU Then  Double tabata   V-sit leg extension  KB Russian twist 

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Barbell push jerk 6' Emom 3 Push jerk Back Squat (rack) 1 - 1 - 1 - 1 - 1 - 1 @80 - 100% Conditioning 10' Amrap 30 - 20 - 10  Wall ball 50 Double unders / 75 S.U

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Barbell power snatch 6' Emom 3 Power snatch touch and go 6 RDS 3 - 5 Weighted Chin up Conditioning For Time 20 Power snatch @115/85 lbs - 52/35 kg 15 Burpee Facing bar 20 Hang clean @175/110 lbs - 80/50 kg 15 Burpee Facing bar 20 Deadlifts @245/165 lbs - 110/65 kg 15 Burpee Facing bar Cap 12'

Saturday Treino 6. Sábado  Mobility and Warm up Hip, thoracic spine and shoulders then Conditioning- Team 2 2 RFT 60 DB Snatch 30 Calories Air bike 30 Toes to bar 30 Calories Air bike Cap 18' rest 4' 2 RFT 60 American KB Swing @32/24 kg 30 Calories Row 30 Slam ball @20/15 kg 30 Calories Row Cap 18'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Strength 4 RDS 3 Push press (rack) 3 RDS 8 - 15 Dip in box Conditioning 3 RDS 15 Burpee over the bar 9 Front squat @175/120 lbs - 80/55 kg then 3 RDS 15 Box jump 27 Wall ball  Cap 13'  

Thursday Treino 4. Quinta Feira Mobility and Warm up then thoracic spine Strength 5' Emom 1 Hang high pull + Hang muscle clean 3 RDS 12 Hip thrust + 6 *Stiff  (*resisting the eccentric phase) Conditioning 0' - 5'  Max. rounds 3 Bar muscle up 7 Hang Power clean @135/95 lbs - 61/42 kg 5' - 6' (Rest) 6' - 7'  Max. Kettlebell Swing unbroken (escolha a carga) 7' - 8' (Rest) 8' - 13' Max. rounds 3 Bar muscle up 7 H. Power clean 

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 4 RDS 10 Plank walk hand 15 V-sit leg extension 10 KB Single arm zombie crunch (5/5) Conditioning - Team 2  8' Amrap 32 Calories - Row or Bike then 3 RDS 30 Air squat 20 Toes to bar 20 Handstand push up rest 2' and repeat for total of 3 rds

  Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine then Barbell Hang P. Snatch Strength Complex 5 RDS 2 Hang High pull 1 Hang muscle snatch 4 RDS 6 Stiff - resisting the eccentric phase  Conditioning For Time 6 - 9 - 12 - 15 Deadlifts @220/155 lbs - 100/70 kg 21 - 18 - 15 - 12 Box Jump then 40 - 60 - 80 - 100  Double unders 10 - 8 - 6 - 4 Hang P. Snatch @135/95 lbs - 61/45 kg Cap 13'

Monday Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders  Then Front squat Strength  6’ Emom 1 Clean and Jerk  F. S 1 - 1 - 1 - 1 - 1 - 1 @80-95% Conditioning   5 RFT 12 S.A Devils press  6 Clean and jerk @175/120 lbs - 80/55 kg Cap 12’

  Saturday Treino 6. Sábado  Mobility and Warm up Hip and shoulders   then Windmill OH. Lunges Conditioning - Team 2 3 RFT 34 Cal Air bike 26 DB Snatch @22.5 / 15 kg 22 S. A Overhead Lunges Cap 16' rest 3' 3 RFT 34 Cal Row  26 KB Thruster @16/16 - 12/12 kg 22 Toes to bar Cap 16'

  Friday Treino 5. Sexta Feira Mobility and Warm up thoracic spine  then Barbell hang p. snatch Strength 4 RDS 5 - 10  W. Strict pull up 12 Hip thrust Conditioning In 3 minutes 21 Kettlebell Swing @32/24 kg 14 Burpee over the bar then in the remaining time max Hang P. Snatch @115/85 lbs - 52/35 kg rest 2' and repeat for total of 3 rds

  Thursday Treino 4. Quarta Feira Mobility and Warm up Hip and shoulders then Barbell squat clean  Strength Back Squat 1 - 1 - 1 - 1 - 1 - 1 @80 - 95% 6' Emom 1'  45'' Weighted Plank 2' Rest   Conditioning For time 60 Double unders / 90 S.U 9 Squat cleans @175/120 lbs - 80/55 kg 60 Double unders 9 Squat cleans @200/135 lbs - 90/61 kg 60 Double unders 9 Squat cleans @220/145 lbs - 100/65 kg Cap 10'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 3 RDS 40'' KB Farm hold (arm left) 12 Side v-ups  (side left) Conditioning - Team 2 6' Amrap 24 Toes to bar 24 Handstand push up rest 3' 6' Amrap 20 Cal. Air Bike 300m Row rest 3' and repeat

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Every 3' for 9' 12 Lunges (KB/DB) 10 Barbell floor press then 7' Emom 3 Thrusters Conditioning For time 10 F.R Step up (DOUBLE KB 24/24 - 16/16 kg) 10 B.B.J.O 8  F.R Step up 8 B.B.J.O 6  F.R Step up 6 B.B.J.O 4  F.R Step up 4 B.B.J.O 2  F.R Step up 2 B.B.J.O Cap 9'

  Monday  Treino 1. Segunda Feira Mobility and Warm up Thoracic spine then Barbell Hang power clean Strength Deadlifts  UNBROKEN Every 1'30'' for 7'30'' (5 rds) 11 @55 a 60% 9 @60 a 70% 7 @70 a 75% 5 @75 a 80% 3 @80% + Conditioning Running clock Emom (0' - 10') 1' 15 Chest to bar 2' 13/9 Calories Air bike or 14 Calories Row Immediately at the end of the 10 minutes; 3 rounds of (10' - 15'30'') 12 S.D.H.P @145/100 lbs - @65/45 kg 9 Hang P.clean

Saturday Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) ♀ 65 lb, 95 lb, 125 lb, 155 lb ♂ 95 lb, 135 lb, 185 lb, 225 lb Começando com um limite de tempo de 6 minutos, complete o máximo de repetições possível de: 5 caminhadas na parede 50 double-unders 15 snatches (peso 1) 5 caminhadas na parede 50 double-unders 12 snatches (peso 2) *Se concluído antes do limite de tempo de 6 minutos, adicione 3 minutos ao limite de tempo e conclua: 20 handstand push-ups 50 double-unders 9 snatches (peso 3) *Se concluído antes do limite de tempo de 9 minutos, adicione ...

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders Push Jerk Strength  Every 1'30'' for 10'30'' (saída do rack) 1 Push J erk 6' Emom  10 Double KB Overhead Lunges Conditioning 3' Amrap 9 KB squat @32/24 kg 6  Box Jump 4 S.A. Devils press rest 2'and repeat for total of 3 rounds

  Thursday Treino 4. Quinta Feira Mobility and Warm up thoracic spine Barbell Hang P. snatch Every 1'15'' for 7'30'' 3 Hang P snatch 4 RDS 6 Stiff legged deadlift bent over row (supinated grip) Conditioning 6 RFT 6 DL @165/120 lbs - @75/55 kg 8 Hang P. clean  10 Chest to bar Cap 10'

Wednesday  Treino 3. Quarta Feira Mobility and Warm up Hip and Shoulders  Then 6’ Emom 1’ 45” Weighted plank  2’ rest  3 RDS 2 Partial Turkish get up (2 each side) 8 Single arm kb/db zombie crunch (8 each side) Conditioning  Team 2 200 Double unders / 300 S.U 100 H.S.P.U 300 Double unders / 400 S.U Then Max Rounds  30 Calories - Bike or Row 40 Wall ball  Time 24 minutes 

  Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine then Barbell Power clean Strength Every 1'15'' for 8'45'' (7 rds) 3 Power clean touch ang go (add weight compared to the previous week) 3 RDS 7 Split stance RDL leg left 9 Single arm DB row arm left Conditioning For Time 21 Burpee over the DB then 5 Rounds 16 Toes to bar 12 DB Snatch  @22.5 kg men -  @15 kg women  then 21 Burpee over the DB Cap 12'

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then 3 RDS 20 - 30'' Single leg wall sit rest 15'' 30'' Plank single arm (cotovelo no solo) then Back squat 2 - 2 - 2 - 2 - 2 @85 - 90% 4 RDS 5 - 10 Weighted Dip in box 6 - 12 Diamond push up Conditioning 11' Amrap 6 Double kb Front rack lunges @24/24 - 16/16 kg 4 Double kb Front step up over 4 Double kb S2O

Saturday 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor) 23.2A: Complete o máximo de repetições possível em 15 minutos de: 5 flexões de burpee 10 corridas de vaivém (1 repetição = 25 pés para fora/25 pés para trás) *Adicione 5 flexões de burpee após cada rodada. 23.2B: Imediatamente após 23.2A, os atletas terão 5 minutos para estabelecer: Propulsor de 1 repetição máxima (do chão

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Strength Every 1'15'' for 10' 3 Power clean as heavy as possible (touch and go) 5 RDS 5 Weighted chin up Conditioning In 3 minutes 20 Handstand push up then max rounds of 5 DL @220/155 lbs - 100/70 kg 7 Toes to bar rest 1' and repeat for total of 3 rounds

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders then Strength 8' Emom 1' 45'' Weighted Plank 2' Rest then Thruster (rack)  2 - 2 -  1 - 1 - 1 Conditioning 3 RFT 30 American KB Swing @24/16 kg 30 Wall ball 6 Front Squat @200/145 lbs - 90/65 kg Cap 11'