Your workout of the day - CF Only

  Monday Treino 1. Segunda Feira  Mobility and Warm up Hip and shoulders then Strength 4 RDS - Rack 8 Back squat @70 - 75% 4 RDS 8 Seated shoulder press (kb/db) Conditioning Every 1'30'' for 13'30'' 16 Wall ball unbroken 12 Push ups

  Saturday   Treino. Sábado  Mobility and Warm up  Hip and shoulders  Then  3 RDS 20 Hollow rock  10 Plank walk hand  V- sit kb press  Conditioning - Team 2 3 RFT  32 / 24 Calories Air Bike  16 S.A. Devils press  Cap 14’ Rest 3’ 3 RFT  32 Calories Row  20 Thrusters @115/85 lbs - @52/35 kg  Cap 14’

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Barbell Hang power clean Strength 3 RDS 10 Deadlifts @60 - 70% 3 RDS 12 Hip thrust 3 RDS 12 DB/KB S.A. Row Conditioning 10' Amrap 90 Double unders / 120 S.U 3 Hang power clean @200/135 lbs - @90/61 kg  6 Bar muscle up

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Barbell Push jerk Strength 3 RDS 10 Front Squat @65-70% 3 RDS 8 Floor press Conditioning For time 35 Handstand push up or 50 Push ups then 3 Rounds 10 Front rack Step up (kb) @24/24-16/16 kg 10 Push Jerk @135/95 lbs - 61/42 kg Cap 13'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 4 RFT 5 kb Single arm zombie crunch 10 Single arm plank DB row 50 Double unders / 70 S.U Cap 15' then Conditioning - Team 2 8' Amrap 24 Cal row  14 Toes to bar rest 3' 8' Amrap 20 Cal Air Bike  6 Wall walk

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Barbell hang squat clean Strength 3 RDS 10 Back Squat - @65 - 70% (Rack) then Push press - take the bar of the floor 3 - 2 - 2 - 1 - 1 Conditioning For Time  Hang squat clean @155/110 lbs - 70/50 kg 15 - 12 - 9 - 6  Burpee box jump over 3 - 6 - 9 - 12 Cap 10'  

  Monday Treino 1. Segunda Feira Mobility and Warm up thoracic spine  then Power snatch Strength 5 RDS 1 Power snatch + 1 *Hang snatch - *(power or squat) Every 1' 30'' for 7'30'' 5 - 10 Chin up 3 Sumo DL High Pull Conditioning 3 RFT 45 Wall ball  10 Power snatch @135/95 lbs - 61/42 kg Cap 11'

Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then Conditioning - TEAM 2 3 RFT 600 m Row 20 Deadlift @220/155 lbs = 100/70 kg 12 Bar muscle up Cap 15' rest 3' 3 RFT 40 Cal. Bike 20 KB Swing @32/24 kg 120 Double unders Cap 15'

Friday Treino 5. Sexta Feira Hip and shoulders then Barbell P. jerk Every 2' 10'' (5 rounds) 3 Heavy FR *lunges (cada lado) 8 KB/DB *Ground to overhead   (cada lado) *Não alterne! Conditioning 13' Amrap 1 P. Jerk @135/95 lbs - 61/42 kg 2 Front squat 3 Push ups 2 Jerk 3 Front squat 4 Push ups 3 Jerk 4 Front squat 5 Push ups ...CONTINUE

Thursday Treino 4. Quinta Feira Mobility and Warm up thoracic spine then Barbell hang p clean Strength Every 1'15'' for 10' 3 Hang Power clean 3 RDS 10 Single arm db row Conditioning 15 -12 - 9 - 6 - 3 Toes to bar Deadlifts @275/210 lbs - 125/95 kg  Burpee facing bar Cap 12'  

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3 - 4 RDS 15 V - sit leg extension 12 V- sit KB press 10 V - sit KB Rotation then Conditioning  12' Amrap - Team 2 100 Double unders / 150 S.U 4 Wall walk 12 H.S.P.U rest 4' 12' Amrap 24 Calories Row  16 Jumping lunges  30 Air squat

Tuesday Treino 2. Terça Feira Mobility and Warm up  Thoracic spine Barbell Hang snatch Strength 14' Emom 1' 6 - 10 Strict Pull up + max Deadlift @70-80% (unbroken) 2' Rest  Conditioning 12' Emom 1' 12/9 Calories Air Bike or 35'' M.E 2' 8 Hang power snatch @115/85 lbs - 52/35 kg 3' 15 Box Jump

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell squat clean Strength 5 RDS 1 Squat clean + Push press 5 RDS 2 *Front squat - (rack) *Heavyweight of day Conditioning 9 RFT 6 S.A Devils press 3 Squat clean touch and go @165/110 lbs - 75/50 kg 2 Thruster Cap 15'

  Saturday Treino 6. Sábado  Mobility and Warm up Hip and Shoulders then 3 RDS 10 Half kneeling landmine press (S.A) 10 Kneeling slam ball  then Conditioning - Team 2 13' Amrap 4 - 6 - 8 - 10.... Handstand push up Front rack lunges @135/95 lbs - @61/42 kg rest 4' 3 RFT 30 Burpee box jump over 30 Cal. Row Cap 13'

Friday Treino 5. Sexta Feira Mobility and Warm up  Thoracic spine then Hang P. Snatch Strength 4 RDS 6 Romanian Deadlift 3 RDS 10 Single arm Row (DB) Conditioning 5' Amrap 9 Hang P snatch @75/55 lbs - 35/25 kg 45 D.U rest 2' 5' Amrap 12 Toes to bar 6 Hang P. snatch @115/85 lbs - 52/35 kg

  Wednesday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Strenght 6 RDS 1 Heavy Squat clean 6' Emom 1' 8 Step up leg left (KB/DB) 2' 8 Step up leg right Conditioning 6 RFT 9 Push ups 3 Wall walk 4 Squat cleans touch and go @175/120 lbs - 80/55 kg Cap 13'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 3 - 4  RDS 15 Hollow rocks 20 - 30'' Plank single arm (cotovelo no solo) Conditioning - Team 2 5 RFT 30 Chest to bar pull ups 20 Burpee to plate Cap 15' rest 3' 3 RFT 800 m Row  24/18 Calories Air bike Cap 15'

  Tuesday Treino 2. Terça Feira   Hip and shoulders then Front squat - Rack 10 @65%  8 @70% 6 @75% rest as needed 9 @70% 7 @75% 5 @80% Conditioning 6' Amrap  21 Wall ball  10 Box jump over 5 S2O @135/95 lbs - 61/42 kg rest 2' and continue

Monday Treino 1. Segunda Feira Mobility and   Warm up Thoracic spine then Barbell power clean Strength Every 30'' for 3' 2 Deadlifts rest 2' Every 20'' for 3' 1 Deadlift 10' Emom 1' Max toes to bar unbroken 2' rest  Conditioning For time 100 Double unders / 150 S.U 10 Power cleans touch and go @135/95 lbs 80 Double unders / 120 S.U 8 Power cleans touch and go @155/110 lbs 60 Double unders / 100 S.U 6 Power cleans touch and go @175/135  lbs 40 Double unders / 80 S.U 4 Power cleans touch and go @200/145 lbs Cap 9'

  Saturday Treino 6. Sábado Mobility and warm up Thoracic spine then 3 RDS 12 S.A. Plank DB row 12 Side V- ups Conditioning Team 2 3 RFT 24 Box jump over  30 Calories row 20 Power Snatch @95/65 lbs - 42//30kg Cap 15' rest 2' 3 RFT 16 Bar muscle up 30 Calories Bike 30 American KB Swing @32/24 kg Cap 15'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then 3 RDS 12 kettlebell v-sit press 10 kettlebell v-sit rotation then Every 2'30'' for 7'30'' 16 KB Lunges 12 Barbell floor press (glute bridges position) Conditioning 5' Amrap  6 Strict Handstand push up 3 Front squat @135/95 lbs - 61/42 kg 3 Thrusters rest 2' and repeat for total of 3 rounds

  Thursday Treino 4. Quinta Feira Mobility and Warm up thoracic spine then H. Power clean Strength 8' Emom 1' 10 Toes to bar +  1 Heavy Hang clean 6' Emom 3 Sumo deadlift high pull Conditioning 8 RFT 7 Burpee facing bar 5 Deadlifts 3 Hang Power clean *Escolha sua carga Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 4 RDS 45'' KB Single arm farm hold 10 Landmine rotation Conditioning In 6 minutes 36 Calories - Row or Bike - Team 2 then Individual Max rounds of Cindy rest 2 and repeat for total of 3 rounds

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine then Barbell H. P. Snatch Strength 6 RDS 2 Sumo Deadlifts @80 - 90% 6' Emom 1' 8 - 10 Split stance RDL (KB) leg left 2' 8 - 10 Split stance RDL (KB) leg right Conditioning 9' Amrap 27 Double unders / 45 S.U 3 *Heavy Hang Power snatch  *Escolha sua carga

  Monday Treino 1. Segunda Feira Mobility and warm up Hip and shoulders then Strength Front squat 1 - 1 - 1 - 1 - 1 - 1 @80 - 100% 6' Emom 10 Overhead lunges (kd/db) double Conditioning For time 40 Wall ball  3 RDS 16 kb Step up over @32/24 kg (1kb) 12 S.A Devils press then 40 Wall ball  Cap 15'

Saturday Treino 6. Sábado Mobility and warm up Hip and shoulders Worm walk Plank to elbows Hollow rocks Barbell cluster then Conditioning 30' Emom 1' 11 Cal. or 30'' ME Bike 2' 10 Burpee box jump over 3' 5 Cluster 4' 12 Cal. or 30'' ME Row 5' 13 Handstand push up 6' Rest