Your workout of the day - CF Only

  Monday Treino 1. Segunda Feira Mobility and warm up Hip and thoracic spine then Barbell Hang power clean - technique then Strength - Cluster training DEADLIFTS Every 30''  (6 ROUNDS) 4 DL @70-75% rest 2' Every 30'' (5 ROUNDS) 4 DL @70 -75% HANG POWER CLEAN Every 25'' (5 ROUNDS) 4 H.P.C @75% rest 2' Every 25'' (4 ROUNDS) 4 H.P.C @75% Conditioning 3' Amrap 6 DB Hang snatch @22.5/15 kg 4 DB Step up rest 1' 3' Amrap 6 Toes to bar 6 DB Hang snatch rest 1' 3' Amrap 7 Calories Bike 6 DB Hang snatch

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and thoracic spine  Then  3 RDS 12 Plank S.A DB row  10 S.A. Russian kb swing  Then  Conditioning - Team 2 10’ Amrap  12 Bar muscle up  30 Cal. Row  16 S.A Devils press  Rest 3’ 10’ Amrap  100 Double unders  20 Power Snatch @95/65 lbs - 42/30 kg 30 Cal. Bike 

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Strength Every 2'15'' (5 ROUNDS) 5 Weighted Step up (mantenha o pé em contato com a caixa durante as reps) 8 KB PUSH Press Conditioning 3 RFT 35 Wall ball  24 Toes to bar 16 Front rack lunges @115/85 lbs - @52/35 kg Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then Barbell Power clean (TECHNIQUE) Strength Sumo Deadlifts 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 Conditioning In 1'15''  5 Burpee box jump over  5 Power cleans @145/100 lbs - 65/45 kg 5 Burpee box jump over max hang power clean rest 1'45'' and repeat for total of five rounds

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 12' Emom 1' 12 Handstand push up + max pull ups 2' rest   Conditioning - team 2 2 RFT 46/34 Calories Air bike or Row 30 Bodyweight step up 8 Wall walk 46/34 Calories Row or bike 60 Air squat 16 Single arm zombie crunch (8 por atleta / 4 cada braço) Cap 22'

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine then H. Power Snatch then Strength 6' Emom 1 Hang high pull + 1 Hang power snatch Lift as heavy as possible 3 RDS 5 Barbell split stance RDL Conditioning For time 2 RDS 25 A.KB Swing @32/24 kg 20 Toes to bar then 21 Hang P. Snatch @135/95 lbs - 61/42 kg then 3 RDS 9 Deadlifts @220/155 - 100/70 kg 75 Double unders Cap 14'

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Hang squat clean 4 RDS 8 Back Squat @65% 6' Emom 1 H.S.C + 1 S2O lift as heavy as possible Conditioning 3 RFT 6 Hang squat clean @155/110 lbs - 70/50 kg 12 Burpee over the bar then max rounds in the remaining time of 9 Wall ball 3 S2O  Time: 12'

Saturday Treino 6. Sábado Mobility and Warm up Hip, thoracic spine and Shoulders then 8' Emom  1' 12 Handstand push up + max front rack lunges (barbell) 2' rest  Conditioning - Team 2 4 RFT 16 Front squat @155/100 lbs - 70/45 kg 18 S.A. Devils press 20 Box Jump 24 Calories (bike or row) Cap 24' 

  Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Barbell Power clean Complex 6' Emom 1 DL + 1 P.C + 1 H.P.C.  Lift as heavy as possible 6' Emom 17 A.KB. Swing unbroken   @??? Conditioning 2' Amrap 3 H. Power clean @175/110 lbs - 80/50 kg 5 Pull ups rest 1' and repeat for total of 5 rounds

Thursday  Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Barbell push jerk (technique) then Strength 10' Emom  1' 1 Thruster + 1 S2O 2' 8 - 12 Dip in box  Conditioning 5 RFT 3 Wall walk 9 Burpee box jump over 6 Push Jerk @155/100 lbs - 70/45 kg  Cap 14'

  Wednesday Treino 3.Quarta Feira Mobility and Warm up thoracic spine then Core Training 3 RDS 45'' KB Farm hold 12 Plank single DB arm row then 10' Emom 1' Max  T2B 2'  20'' - 30'' Hollow hold then In 1 minute 45 Double unders / 60 Single U Max Deadlifts UNBROKEN @200/135 lbs - 90/60 kg rest 1'30'' and repeat for total of 4 rounds

Tuesday      Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Globet Squat clean then Conditioning - Team 2 6' Amrap 20 Calories (Bike or Row) 10 *Globet squat clean @24/16 kg 12 Handstand push up 10 *Globet squat clean *Apenas no G.S.clean a execução deve ser sincronizada. rest 3' and repeat for o total of  4 Rounds

  Monday Treino 1. Segunda Feira  Mobility and Warm up Hip and Thoracic spine then Power snatch (technique) then Strength 3 RDS 9 KB Split stance Romanian DL 3 RDS 10 Hip Thrust Conditioning For Time 24 Power snatch @95/65 lbs - 42/30 kg then 3 RDS 17 American kb swing @32/24 kg 11 Chest to bar pull ups then 20 Hang power snatch @115/85 lbs - 52/35 kg  Cap 13'

Friday  Treino 5. Sexta Feira  Mobility and Warm up Hip and shoulders then  Barbell squat clean and push jerk Strength 12' Emom 1' 4 Front rack Lunges 2' 2 Push Jerk Conditioning 5' Amrap  1 Squat clean @135/95 lbs - 61/42 kg 2 Front squat 3 Thrusters 5 Handstand push up rest 2' and repeat 

  Thursday   Treino 4. Quinta Feira  Mobility and Warm up  Thoracic spine   Then  Hang power clean  Strength   Hang power clean  5 - 3 - 3 - 2 - 2 - 1 - 1 3 RDS 10 DB single arm row  Conditioning   5 RFT   9 Box jump over  12 Hang DB snatch @22.5 / 15 kg 9 Box jump over  3 Deadlifts @286/210 lbs - 130/95 kg  Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and Shoulders then Handstand push up (technique) Conditioning - Team 2 20' Amrap Air squat 80 - 60 - 40 - 20 20 Calories (bike or row) Push ups 40 - 30 - 20 - 10 20 Calories Toes to bar 40 - 30 - 20 - 10  20 Calories

  Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine then Barbell Power snatch - TECHNIQUE Strength Every 2' for 12' 8 Déficit Romanian Deadlift 8 - 10 Strict pull up Conditioning 3 RDS 15 Power snatch @75/55 lbs - 35/25 kg 75 Double unders / 100 S.U Then 45 American KB Swing @32/24 kg Cap 12'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then  8' *Emom *Take the bar of the floor 7 Front Squat @65/70% of squat clean 6' *Emom 2 Push press Conditioning 3 RDS 10 Shoulder to overhead @135/95 lbs - 61/42 kg 30 Wall ball then 21 Burpee box jump over Cap 12'  

Saturday Mobility and Warm up Hip and shoulders then 3 RDS 8-10 V-sit kb press 20 KB Russian twist 12 DB Pass through then Conditioning - Individual 3 RFT 16 Calories Row  15 Thrusters @75/55 lbs - 35/25 kg Cap 8' rest 3' 8' Amrap 12/9 Cal.Bike  8 S.A. Devils press @22.5/15 kg rest 3' For Time 20 Toes to bar 20 KB Front rack lunges @16/16 - 12/12 kg 16 Toes to bar 16 KB Front rack lunges  12 Toes to bar 12 KB Front rack lunges  8 Toes to bar 8 KB Front rack lunges @16/16 - 12/12 kg Cap 8'  

  Friday Treino 5. Sexta Feira Mobility and Warm up thoracic spine then Barbell Hang P. snatch Strength Deadlift Every 45'' for 9' 1 Heavy Deadlift  3 RDS 8 Barbell Row supinated grip Conditioning 5 RFT 50 Double unders / 75 S.U 10 Hang P. Snatch @115/85 lbs - @52/35 kg 10 Chest to bar Cap 12'

  Thursday  Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then  Barbell Push Jerk Strength Push jerk - rack 2 - 2 - 2 - 1 - 1 - 1 3 RDS 8 Barbell Floor press Conditioning 3'30'' Amrap  3 Squat clean @165/120 lbs - @75/55 kg 5 Push ups 7 Box jump over rest 1'30'' and repeat for total of 3 rounds

Wednesday Treino 3.Quarta Feira Mobility and Warm up thoracic spine then Toes to bar (technique) Conditioning For time 200 D.U / 300 S.U then 4 RDS 20 Burpee over the bar 30 Cal. Bike or Row 20 Toes to bar Cap 21'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Barbell cluster Strength Back squat  1 RM Time 14' Conditioning 0' - 6'  max rounds of 2 Wall walk  3 cluster @155/110 lbs - 70/50 kg 6' - 13' 4 RFT 10 HS.P.U 6 KB Front rack step up @24/24 - 16/16 kg

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Barbell Hang Clean Strength 5 RDS 2 Hang P. clean + 1 HSC 3 RDS 8 Barbell Déficit RDL Conditioning For time 50 DB Snatch @22,5/15 kg then Strict Pull up 11 - 9 - 7 - 5 - 3  American KB Swing @32/24 kg 22 - 18 - 14 - 10 - 6  Cap 13'