Your workout of the day - CF Only

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then Strength Pause Front Squat 6 RDS - 2 Rep @70%- 3'' pause 3 RDS 6 S.A Landmine press  Conditioning 6 RFT 3 Wall walk 9 Thrusters @115/85 lbs - 52/35 kg Cap 11'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Thoracic spine then Strength Every 45'' (6 rounds) 1 Hang high pull + H.P Snatch + 1 H. Squat snatch 3 RDS 6 Split stance Romanian Deadlift 12 DB Pull over Conditioning 12' Emom 1' 12 A.KB.SW + 3 a 5 Bar muscle up @32/24 kg 2' 14 Calories Row or 35'' ME 3' 8 *Hang P. Snatch unbroken *Escolha a carga

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 10' Emom 1' 9 - 12 Double KB Zombie crunch 2' 10 - 15 Handstand push up Conditioning - Team 2 3 RFT 44 Calories  (Bike or row) 32 Toes to bar 20 Burpee box jump over Cap 20'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spine then Hang power clean Strength Every 2' for 12' 8 - 12 Chin up 5 Deadlifts @75-80% Conditioning For time 15 - 12 - 9 - 6 - 3 Hang Power clean @175/120 lbs - 80/55 kg 75 Double unders / 90 S.U Cap 11'  

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and warm up then 8' Emom 3 Ground to overhead 3 RDS 5 KB Step up (não alterne e mantenha o pé em contato com a caixa) Conditioning 9' Amrap 5 Overhead squat @115/85 lbs - 52/35 kg 7 Box Jump 9 KB Swing @24/16 kg  

S aturday Treino 6. Sabado Mobility and Warm up  Hip and shoulders  Then  Barbell cluster  Then  3 RDS  20 Plank DB pass through  12 Side plank rotation  12 Side V-ups  Conditioning - Team 2 5 RFT  12 Cluster @135/95 lbs - 61/42 kg 24 B.O.B 36 Calories (bike or row) Cap 22'

  Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine then Strength 12' Emom 1' 5 Hang P.snatch 2' 8 a 12 Strict Pull up 3' rest Conditioning 2' Amrap 6 Hang DB Snatch 1 DL @295/220 lbs - 135/100 kg rest 2' and repeat for total of 4 rounds 

Wednesday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Barbell squat clean and P. Jerk Strength 6' Emom 2 Squat clean and P. jerk 3 RDS 8 Floor press  12 KB Overhead triceps extension   Conditioning 5 RFT 5 P.Clean&Jerk @175/120 lbs 2 Wall walk 9 Burpee facing the bar Cap 14'

  Wednesday Treino 3. Quarta Feira Mobility And Warm up then Core strength 3 RDS 5 Windmill 40'' Single arm Farm hold 3 RDS 6 Single arm zombie crunch 20-30'' Single arm plank (cotovelo no chão) Conditioning - Team 2 For time 50 Calories (BIKE OR ROW) Then 3 rds 100 Double unders / 150 S.U 20 Chest to bar then 300 D.U / 400 S.U then 3 rds 30 Toes to bar 30 Calories Cap 22'

Tuesday Mobility and Warm up   Hip and shoulders  Then  Strength  5 Front squat @75 (2x) 3 Front squats @80% (2x) 1 Front squat @90% (3x) Then  Conditioning  0’a 8’ (Emom) 1’ 18 Wall ball  2’ 14 HSPU 8’ a 14’ (Amrap) 6 Goblet Squat clean @32/24 kg 6 Altern. Devils press 

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then power clean then 15' Emom 1' 5 *Power cleans touch and go 2' 18 *KB Swing unbroken + max Box jump over 3' rest *Escolha a carga Conditioning - Team 2 For time 60 Calories - (Bike or Row) Deadlifts @220/155 lbs - 100/70 kg 30 - 24 - 18 - 12 Cap 18'

Saturday Treino 5. Sábado  Mobility and Warm up Thoracic spine then Conditioning Team 2 3 RDS 12 Bar muscle up 28 Cal. Air bike 3 RDS 30 Toes to bar 20 Air bike  Cap 17' rest 3' 3 RDS 24 SDHP @100/65 lbs - @45/30 kg 28 Cal row 3 RDS 20 Power snatch 300 m Row Cap 17'  

Friday Treino 5. Sexta Feira Mobility and Warm up Hip, thoracic and shoulders then 10' Emom 1' 6 Heavy Front rack lunges 2' 9 - 13  Box jump over 3 RDS 5 - 8 Single arm push press (kb or db) Conditioning 10' Amrap 35 D.U / 50 S.U 6 Strict HSPU 3 S2O @175/110 lbs - 80/55 kg  

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic spine then Power clean Strength 4 RDS 1 DL + 2 High pull + 1 P.C 3 RDS 8 Romanian DL @45 - 55% of DL 3 RDS 10 Single arm DB Row Conditioning 4 RFT 16 DB Snacth 21 Wall ball  6 Power cleans @200/145 lbs - 90/65 kg Cap 13'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Tabata  Hollow rocks then 12' Emom 1' 11/8     Cal bike 2' 14/11 Cal row 3' 15 Toes to bar then 21' Amrap -  TEAM 2 12 Burpee box jump over 24 Step up bodyweight 24 Push ups 6 Wall walk

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spine then Barbell hang power snatch Strength 4 RDS 8 Heavy Hip thrust  Every 45'' for 6' (8 RDS) 3 Hang P. Snatch Conditioning 3 RDS 17 A.kb Swing @32/24 kg 12 Pull ups then max rds in the remaining time of 35 D.U / 50 S.U 3 Deadlifts @275/205 lbs - 125/92 kg Time 11'  

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell Push Jerk Strength 4 RDS 6 Front squat  - TAKE THE BAR OF THE FLOOR 3 RDS 8 *Déficit Split squat *pé da frente elevado (db/kb) then  Conditioning 15' Emom 1' 19 Wall ball unbroken 2' Max push jerk unbroken (escolha a carga) 3' rest 

  Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 3 RDS 15 Hollow rocks 10 Plank walk hand then 10' Emom 1' 10 - 14 Toes to bar unbroken + HSPU 2' Rest  then Conditioning - Team 2 4 RFT 5 *Thruster + 6 *FR Lunges unbroken *(para cada atleta)@115/85 lbs -52/35 kg 24 American KB Swing @32/24 kg 40 Calories (Bike or Row) Cap 20'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Thoracic spine then Hang Power snatch Strength Every 45'' for 9' 4 Deadlifts @70 a 80% touch and go 3 RDS 10 Hip thrust Conditioning 11' Amrap 27 Double unders / 40 S.U 9 Hang power snatch @95/65 lbs - 42/30 kg

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Barbell P. clean and Push jerk Strength 8' Emom 1 Power clean + 1 front squat + 1 P. Jerk then 10 - 8 - 6  Floor press (bridges position) Conditioning For Time 15 Burpee facing bar 20 Step up over @32/24 kg 30 Hang squat clean @145/100 lbs - 65/45 kg 20 Step up over 15 Burpee facing bar Cap 10'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 3 RDS 12 Plank DB S.A. Row 12 V-sit kb heavy rotation 12 Abs vela Conditioning Team 2 3 RFT 30 Chest to bar 40/30 Calories (Bike or Row) 30 Handstand push up 40/30 Calories Cap 24'

Tuesday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then 2 RDS 8 External rotation to overhead press (with plate) 5 Windmill 2 RDS 8 Side lunges 15'' - 20''Overhead squat hold Strength Back squat 1 - 1 - 1 - 1 - 1 - 1 @85% Conditioning 3' Amrap 6 Box Jump 5 Overhead squat @110/85 lbs - 50/35 kg 4 Altern. Devils press @22.5/15 kg rest 2' and repeat for total of 3 rounds

  Monday Treino 1. Segunda Feira  Mobility and Warm up Hip and thoracic spine then Strength 4 RDS 6 Split stance romanian deadlifts  @50 a 60% of Deadlift. Em seguida 8 a10  Plyo Single Leg Hip Thrust 3 RDS 12 Dumbbell Pullover Conditioning 5 RFT 3 Wall walk 9 Deadlift   @175/120 lbs - 80/55 kg 3 Hang power clean  Cap 12'

Saturday Treino 5. Sabado Mobility and Warm up Hip and thoracic spine then Conditioning Team 2 3 RDS 20 Hang snatch @110/85 lbs - 50/35 kg  30 Box jump over Cap 11' rest 2' 3 RDS 24 Chest to bar 30/24 Cal. Bike Cap 11' rest 2' 3 RDS 16 Altern. Devils press 160 Double unders / 240 S.U Cap 11'

Friday Treino 4. Sexta Feira Mobility and Warm up Hip and shoulders then Back squat 1 - 1-  1 - 1  -1 - 1 @85% 3 RDS 8 - 12 Dip in box 10 - 12 Overhead kb triceps extension Conditioning 12' Emom 1' 14 Calories or 30'' ME Rowing 2' 8 - 12 *Front rack step up (DB/KB) 3' 8 - 12 *S2O  * Escolha a carga 

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic spine then  Power clean Strength 10' Emom 1' 5 Power clean touch and go 2' 14 Toes to bar Conditioning 4' Amrap  27 Double unders 5 Deadlifts @200/135 lbs - 90/60 kg 5 Burpee facing bar rest 2' and repeat for total of 3 rounds