Your workout of the day - CF Only

  Saturday Treino 6. Sábado  Mobility and Warm up Hip, thoracic and shoulders then Barbell Happy New Year Team 2 3 RFT 20 Hang snatch @100/70 lbs - @45/32 kg 24 Calories 20 Power Cleans 24 Calories 20 Pull ups 24 Calories 20 Toes to bar 24 Calories 20 Sumo DL High pull 24 Calories 20 A.KB.Swing @32/24 kg  24 Calories Cap 36'

Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then Barbell squat clean Strength 8' Emom 3 Squat cleans touch and go 4 RDS 5 Shoulder press Conditioning For time 21 Thrusters @115/85 lbs - 52/35 kg then 3 RDS 15 Strict H.S.P.U 15 Burpee over the bar then 21 Thrusters Cap 12'

  Thursday Treino 4. Quinta Feira Mobility and Warm up then thoracic spine then Every 20'' (7 RDS) 1 Hang Snatch 4 RDS 6 Sumo Deadlift @75% 3 RDS 10 Barbell row Conditioning 11' Amrap 30 Double unders / 50 S.U 9 Toes to bar 6 Hang power snatch @115/85 lbs - 52/35 kg

Wednesday  Treino 3. Quarta Feira Mobility and Warm up Hip and Shoulders then 3 RDS 6 a 8 S.A Landmine press + 8 a 10 landmine rotation then 8' Emom 14 Wall ball + 10 a 12 Push ups then Conditioning - Team 2 3 RFT 20 KB Globet squat clean @32/24 kg 16 KB Step up over 40 Calories   Cap 18'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spine then Barbell hang power clean Strength Every 30'' (5 rounds) 1 Hang high pull + 1 Hang power clean 6' Emom 30'' Max Russian kb swing Conditioning 5 RDS 5 Hang P clean @175/120 lbs - 80/55 kg 10 Chest to bar then max rounds of (no tempo restante) 8 Deadlifts 6 Altern. Devils press Time 13 '

  Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 12 Days of Christmas For Time 1 Bar muscle up 2 Shoulder Press @75/55 lbs - 35/35 kg 3 Burpee over the bar 4 Overhead Squat @75/55 lbs - 35/25 kg 5 Chest to bar 6 Front rack lunges  7 American KB Swing 32/24 kg 8 Push ups 9 Hang clean and jerk @75/55 lbs - 35/35 kg 10 Wall ball  11 Power snatch @75/55 lbs - 35/35 kg 12 Calories (row or bike) Cap 40'

Friday  Treino 5. Sexta Feira Mobility and Warm up thoracic spine   then  Barbell Power clean Strength 6' Emom 5 Power clean touch and go 4 RDS 5 Weighted chin up then Conditioning For Time 3 RDS 10 Deadlits @265/200 lbs - 120/90 kg 16 Toes to bar then 3 RDS 3 Wall walk  18 Hang DB Snatch Cap 14'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic spine then  Stength 5 RDS 2 Push Jerk (rack) Every 1'15'' (5 RDS) 6 Front rack lunges 10-15 Dip in box Conditioning 3 RFT 9 Thrusters @135/95 lbs - 61/42 kg 3 B.O.B 12 KB Step Up @32/24 kg 3  B.O.B 15 HSPU 3 B.O.B Cap 12'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Barbell squat clean Strength Pause Front squat 7 RDS / 1 Reps @85% / 3'' pause 3 RDS 10 Kettlebell kickstand squat Conditioning 11' Amrap 45 Double unders / 65 S.U 5 Squat clean @155/120 lbs - 70/55 kg 3 Push press

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then  Hang power snatch Strength Every 45'' (6 RDS) 5 Hang P. snatch then Deadlifts (touch and go) 10 - 8 - 6 - 4 - 2 Conditioning DB Snatch @22.5/15 kg 40 - 30 - 20 - 10 Burpee box jump over 20 - 15 - 10 - 5 Cap 12'

Saturday Treino 6. Sábado Mobility and Warm up Hip, thoracic and shoulders then 12' Emom 1' 20'' ME Air bike 2' 30'' ME Row 3' 21 American KB Swing unbroken (escolha a carga) then Conditioning 20' Amrap 120 Double unders / 180 S.U 20 Power cleans 135/95 lbs - 61/42 kg 30 Toes to bar

  Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then   Push Jerk Strength Every 45'' (6 RDS) 4 Front Rack Lunges 2 Push Jerk 3 RDS 12 KB Overhead triceps extension 10 Floor press Conditioning For Time 5 RDS 12 Handstand push up 9 S2O @145/100 lbs - 65/45 kg then 60 Wall ball Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up then Power Snatch Strength 8' Emom 1' 10 - 15 Pull ups 2' 5 Power Snatch touch and go 3 RDS 3 8 - 12 S.A. DB Row Conditioning 3' Amrap (3 RDS ) 21 Double unders /31 S.U 3 Deadlifts @220/155 lbs - 100/70 kg 4 Altern. Devils press rest 2' and continue

Wednesday Treino 3. Quarta feira Mobility and Warm up Hip and Shoulders then 3 RDS 30'' Single leg farmer hold (dual kettlebell or Dumbbell ) 10 Side plank rotation then For time 90 Sit ups then Conditioning - Team 2 4 RFT 40 Jumping Squat 30 Step up bodyweight 40 Calories  Cap 20'

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine Barbell Hang P. Clean then 5' Emom 6 Romanian Deadlift 5' Emom 5 Hang high pull (clean grip) Every 45'' (5 rounds) 2 Heavy Hang Power clean Conditioning 4 RFT 4 Wall walk  12 Toes to bar 12 Box jump 9 Hang power clean unbroken @135/95 lbs - 61/42 kg Cap 12'

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Strength Pause Front squat 5 RDS / 2 Reps @80% / 3'' pause 3 RDS 8  KB Side Lunges Conditioning In 1 minute (5 ROUNDS) 10'' ME Air bike 5 Burpee over the bar Max Thruster @95/65 lbs - 42/30 kg rest 2' Dinâmica 0 - 1' A 1' - 2' B 2' - 3' C 3' - 4' A 4' - 5' B 5' - 6' C .......

Saturday Treino 6. Sexta Feira Mobility and Warm up Ankle, Hip and shoulders then Conditioning - Team 2 16' Amrap 40 HSPU 30 Cal. Air bike 20 KB Step up over @32/24 KG Rest 3' 3 RFT 40 DB Snatch @22.5/15 kg 30 Cal Row 20 F rack lunges @135/95 lbs - 60/42 kg Cap 16'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Strength Every 45'' (8 rds) 3 Deadlifit 75 - 80% touch and go 4 RDS 8 Barbell row supinated grip Conditioning 12' Emom 7 Hang power clean @175/115 lbs - 80/52 kg 14 Toes to bar 14 Burpee over the bar

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders then Squat clean and Push jerk Strength 8' Emom 2 Squat clean touch and go + 1 Push jerk 4 RDS 3 - 6 Single arm Seated press (HEAVY) - KB/DB Conditioning 3 RDS 42 Wall ball  100 Double unders / 130 S.U then Max Squat clean @175/120 lbs - 80/55 kg Time 10'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 4 RDS 12 Plank DB Row  12 V- Sit kb rotation (KB pesado) Dead stop then Conditioning - Team 2 5 RFT 6 Wall walk  12 Heavy Double KB/DB Zombie crunch (6 para cada atleta) 24 Chest to bar 36 Calories Cap 27'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Strength Pause Front squat 6 RDS / 2 Reps @75% / 3'' pause 3 RDS 10  KB Side lunges Conditioning 27 Burpee Facing bar then max reps 1 Box jump 1 Thruster @115/85 lbs / 52/35 kg 2 Box jump 2 Thrusters .... Time 10'

  Monday Treino 1. Segunda feira Mobility and Warm up hip and thoracic spine then Hang power snatch then Strength 4 RDS 6 Heavy Hip thrust  + 8 a 12 Russian kb swing REST 1'30'' Every 45'' (5 rds) 1 Hang high pull + 1 H.P Snatch Conditioning 4 RFT 16 DB Snatch @22.5/15 kg 30 Double unders / 45 S.U 15 Toes to bar Cap 13'

Saturday Treino 6. Sábado  Mobility and Warm up Hip. thoracic and shoulders then Strength 4 RDS 3 - 5 Weighted strict pull up 15 V-sit leg extension 9 Toes to kettlebell Conditioning - Team 2 22' Amrap  12 Deadlift @200/145 lbs - 90/65 kg 36 Calories  12 Altern. Devils press 24 Box jump