Your workout of the day - CF 8585

  Friday  Treino 5. Sexta Feira  Mobility and Warm up Ankle, Hip and shoulders then  Hang clean and push jerk (technique) Strength  4 RDS 1 *Pause front squat + 3 front squat  *3-4 seconds  4 RDS 6 - 12 Ring dip or Dip in box  Conditioning  3 RDS 6 Hang clean & Jerk @145/100 lb - @65/45 kg 12 Toes to bar  24 KB Step up @24/16 kg then  max reps in the remaining time of  Squat clean  Time 13’

Thursday   Treino 4. Quinta Feira  Mobility and Warm up  Hip and thoracic spine  then  Power snatch (technique) Strength  Every 1’30” (5 RDS) 1 Sumo DL    @75% 8 -15 Inverted row or Ring row  Conditioning  For time 5 Strict pull up 90 Double unders / 120 S.U 25 Deadlifts @185/110lb-@84/50 kg  5 Strict pull up  25 Power snatch @95/65 lb-@42/30 kg  90 Double unders  5 Strict pull up  Descanse 2’ ao final de cada round e repita mantendo um ritmo intenso quantas vezes for possível trabalhar nesse ritmo. running clock  Time 22’

  Wednesday   Treino 3. Quarta-feira  Mobility and Warm up  Hip and shoulders  then  Kipping Handstand push up progressions  Strength  Every 2’ 15” (4 RDS) 1 -5 Deficit strict HSPU 3 - 5 Weighted pistol squat  Conditioning  4’ Amrap (3 RDS) 12 A.KB swing @24/16 kg  9 Overhead squat @75/55 lb - @35/25 kg 6 Box jump  Rest 2’ and continue 

  Tuesday   Treino 2. Terça Feira  Mobility and Warm up  Thoracic spine  then  Metcon  3 Rounds For time - team 2 40m Dumbbell Burpee walking lunges or 40 DB Burpee lunges  800 m Row or 2000 m Bike  80 Dual KB Deadlift  80 m KB Farm Walk or 80 Farm march  400 m Row or 1000 m Bike  Cap 35’

  Monday   Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders  then  Split Jerk (technique) Strength  Every 30” for 8 rounds  1 Squat clean and Split jerk  Conditioning  8 RFT  7 Chest to bar pull ups 3 Cluster @145/100 lbs - @65/45 kg 45 Double unders / 80 S.U Cap 14’

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip, thoracic and shoulders  then Emom 12’ 1’ 10” - 30”Hanging L-sit hold or Ring L-sit / Box L-sit  2’ 5 Single arm zombie crunch  3’ 10-15    Toes to bar  4’ rest  then  Amrap 27’ - Team 2 40 Dumbbell snatch  10 Wall walk  80 Calories 10 Push Jerk @135/95 lbs - @61/42 kg 20 Front squat