Your workout of the day - CF Only

  Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and shoulders  Then  5 RDS 1 Front squat  8’Emom  1’ 3 High Box jump 2’ 1 Clean and Jerk Conditioning  4 RFT  9 G2O @145/100 lbs - 65/45 kg 27 Wall ball  Cap 12’

  Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and thoracic  Then  12’Emom  1’ 8 - 12 Strict HSPU 2’ 10 -12 V-sit KB rotation (heavy) 3’ 20 Hollow rocks Conditioning  18’ Amrap - Team 2 20 Hang Dumbbell snatch  22 Chest to bar  24 Calories 

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and Shoulder  Then  5 RDS  2 Back squat  Every 45” (6 RDS) 2 Push press  Conditioning  4 RFT  12 Burpee facing bar  9 Front squat @175/120 lbs - @80/55 kg  60 Double unders / 75 S.U Cap 15’

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine  then Power clean  Strength Power clean 2x 3 touch and go 2x 2 touch and go 3x 1 4 RDS 5 Weighted Chin up Conditioning For Time 9 - 7 - 5 - 3 Wall walk 21 - 18 - 15 - 12 Deadlift @220/155 lbs - @100/70 kg Cap 13'

Saturday   Treino 6. Sábado  Mobility and Warm up Hip and thoracic spine  Then  8’Emom 3 Hang P snatch  then Conditioning - team 2 6’ Amrap (3 RDS) 16 Pull ups  16 Devils press alternating  32 Calories  Rest 2’and continue 

  Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  Then  Every 30” for 6’  2 Thrusters  3 RDS  8 KB side lunges (each side) 8 Single arm shoulder press Conditioning 4 RFT  6 Front rack lunges @155/100 lbs - 65/45 kg  12 American KB swing @32/24 kg  24 Wall ball  Cap 13’

  Thursday  Treino 4. Quinta feira  Mobility and Warm up Hip and thoracic spine  Then  6 RDS  3 Dead stop Deadlift  Then  2 RDS  2 PC touch and go 3 RDS  1 PC  Conditioning  150 - 120 - 90 Double unders  15 - 12 - 9 Power cleans @175/120 lbs - @80/55 kg Cap 10’ *S.U 180-150-120

  Wednesday   Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  Then  12’ Emom  1’ 9 a 15 Handstand push up  2’ 10 Double kb/db Z. crunch  Conditioning  20’ Amrap - team 2 30 Calories  Then  4 RDS “Double Cindy” 10 Pull ups 20 Push ups 30 Ai r squat

Tuesday Treino 2. Terça Feira  Mobility and Warm up  Hip and thoracic spine  then  Every 20” (8 rounds) - alternating  8 DB snatch (arm left) 8 DB snatch (arm right) Rest 2’ and repeat  then  4 RDS 6 Romanian DL Conditioning  4 RFT  15 Toes to bar  7 Hang P. Snatch @115/85 lbs - 52/35 kg  12 Burpee over the bar  Cap 12’

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Push jerk Every 20'' for 3' 2 Push Jerk rest 2' and repeat  then 5 RDS 1 Heavy Hang squat clean 3' Amrap - (3 rds) 6 Box jump  3 Hang squat clean @175/120 lbs - 80/55 kg Rest 2' and continue

  Saturday  Treino 6. Sábado  Mobility and Warm Up  Hip and shoulders  Then  3 RDS  40” KB single arm farm hold  6 a 10 DB single arm shoulders  3 RDS  10 Split squat hold kb chop/lift 10 KB Split squat Conditioning - team 2 3 RDS  150 Double unders / 200 SU 24 Front squat 145/100 lbs - 65/45 kg 8 Wall walk  then  Max rounds in the remaining time of  10 G2O 24 Calories Time 21’

Friday Treino 5. Sexta Feira  Mobility and Warm up  Hip and thoracic spine  Then  7' Emom 3 Power snatch touch and go 3 RDS  8 Split stance RDL  12 DB pullover  Conditioning  3 RFT 5 BMU 24 Hang DB snatch  12 Chest to bar  15 Dl @265/200 lbs - @120/90 kg  Cap 12’

  Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Ankle, hip and shoulders  Then  Strength  5 RDS 3 Push jerk - saída do rack then  7’ Emom 3 Squat clean touch and go  Conditioning  5 RFT 24 Wall ball  12 Burpee box jump over  Cap 14’

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip, thoracic and shoulders Then  6’ Emom  12/9 Cal. Air bike  6’ Emom 17/14 Cal. Row  6’ Emom  15 Toes to bar  Then 10' Amrap 9 Handstand push up  9 Hang power snatch @75/55 lbs 

Tuesday  Tuesday  Treino 2. Terça feira  Mobility and Warm up  Hip and shoulders  Then  5 RDS  3 Front squat Every 2’for 8’ 6 Reverse lunges (each leg) 8 Seated single arm press  Conditioning  3 RFT  20 Alternating Devils press  20 Step up @32/24 kg  20  Pull ups Cap 13’  Treino 2. Terça feira  Mobility and Warm up  Hip and shoulders  Then  5 RDS  3 Front squat Every 2’for 8’ 6 Reverse lunges (each leg) 8 Seated single arm press  Conditioning  3 RFT  20 Alternating Devils press  20 Step up @32/24 kg  20 Chest to bar  Cap 12’ 

Monday  Treino 1. Segunda feira  Mobility and Warm up  Hip and thoracic spine then strength 12’ Emom  1’ 4 DL dead stop  2’ 6 Single arm KB Russian swing (each arm) 3’ rest  Every 45” (6 RDS) 1 Power clean @70 - 80% Conditioning  10’ Amrap  36 Double unders / 55 S.U 12 Hang power clean @115/85 lbs - 52/35 kg

  Saturday  Treino 6. Sábado  Hip, thoracic and shoulders  Then  Strength  Every 2’30” (4 Rds) 8 Strict pull up  16 A.kb swing unbroken  24 Hollow rocks then  Conditioning - team 2 24’ Amrap  10 Power snatch @120/85 lbs - 55/35 kg 20 Handstand push up  30 Sumo DL high pull  40 Calories 

Friday Treino 5. Sexta Feira  Mobility and warm up Hip and shoulders  Then  Strength  Every 45” for 8 RDS 3 Thrusters  3 RDS  8 Barbell floor press  6 kb Side lunges (each side) Conditioning  5 RFT 6 Clean and jerk @145/100 lbs - 65/45 kg  18 Wall ball  9 Burpee over the bar  Cap 14’

  Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and thoracic spine  Then  Strength  5 RDS  3 Dead stop Sumo DL @? 3 RDS  8 Kb Spli stance RDL  10 single arm DB row  Conditioning  Amrap 12’  75 D.U / 100 S.U 7 Hang power clean @145/100 lbs - 65/45 kg  7 Toes to bar 

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Conditioning - team 2 For Time 200 Calories Cap 15' then 4 RFT - TEAM 2 20/30 Push ups  6 Wall walk 20 Box jump over 30 step up  Cap 16'

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and thoracic spine  Then  10’ Emom 1’ 5 Hang power snatch + max russian kb swing  2’ rest  3 RDS  10 DB pullover  2’ Amrap (4 rds) 5 Chest to bar 5 Deadlift @200/145 lbs - 90/65 lbs  Rest 2’ and continue 

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Front squat - Take bar of the floor Every 30'' for 7 rounds 4 Front squat  Then 5 RDS 1 shoulder press + 1 Push press + 1 P. Jerk Conditioning For Time 12 - 10 - 8 - 6 - 4 - 2 Squat clean @155/110 lbs - 70/50 kg Alternating Devils press Cap 11'

  Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and shoulders  Then  8’ Emom  18 Wall ball  Then Conditioning - Team 2 4 RFT 20 KB Globet squat clean @32/24 kg 30 Calories  20 Handstand push up  30  Single arm overhead lunges (DB) 20 Box jump over  Cap 25’ 

  Friday  Treino 5. Sexta Feira Mobility and Warm up  Hip and shoulders  Every 20” (6 rounds) 2 Hang power clean  6’ Emom  6 Single arm russian kb swing (heavy) 3 RDS  9 Barbell row supinated grip  Conditioning  4 RFT  18 Hang Dumbbell snatch  15 Toes to bar  12 Deadlift @220/155 lbs - 100/70 kg  Cap 14’

Thursday  Treino 4. Quinta Feira  Mobility and Warm up Hip and shoulders  Then  5 RDS  4 Box back squat @? Then  Every 2’ for 10’ 8 Barbell floor press  5 KB Step up (não alternar) Conditioning  45 B.F.B then  Max rounds in the remaining time of  5 Thrusters @135/95 lbs - 61/42 kg 6 Strict Handstand push up Time 8’

Wednesday Treino 3. Quarta Feira  Mobility and Warm up Hip and thoracic spine then Tabata alternating  Zombie crunch  V sit leg extension  then  3 RDS  10 Kneeling Landmine rotation  40” KB single arm farm hold  3 RDS  12 Side plank hip lift  12 Side v-ups  Conditioning  3 RFT - team 2  100 D.U / 150 S.U 28 Calories  28 Chest to bar  Cap 17’  

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Strength 5 RDS 3 Front squat @? 6' Emom 25'' KB/DB Overhead hold + 1 G2O Conditioning ''The chief'''