Your workout of the day - CF 8585

Saturday Treino 1. Segunda Feira Mobility Quadril /Torácica WOD 3 Rounds For Time Team 3 90 Burpees 90 Wall Ball 20/14 lbs 90 Cal. bike 900 m row Cap 45'

Friday Treino 5. Sexta Feira Mobility Quadril / Ombros Warm up 2 Rounds 5 Shoulder Press 7 Romanian DL 20 Hollow rocks Skill 2 rounds 20 Deadlifts 50%+ (unbroken) rest 2' entre os rounds WOD 5 Rounds For Time 3 Hang P. Clean  70/50 kg 5 S2O 7 C2B Cap 8'

Thursday Treino 4. Quinta Feira Mobility Torácica/Ombros Warm up Barbell Snatch Skill A) Técnica Power Snatch B) EMOM 8’ 3 Power Snatch @65% 3 O.H.S *dentro do minuto WOD 10’ Amrap 10 Box jump over 3 Power Snatch  60/40 kg

Wednesday Treino 3. Quarta Feira Mobility Tornozelos Warm up 2 rounds 10 Side Lunges 10 Close Squat 10 Plank to Elbows Skill a) Pistol Squat - Dip (ring or box) b) 3 Rounds 10 KB Step up 8 Strict Pull up WOD (4 rounds) 3' máx rounds 9 Air Squat 7 Burpess 13 Sit ups rest 1'

Tuesday Treina 2. Terça Feira Mobility Ombros Warm up 2 rounds 7 Push ups + 2 Wall climb 10 Good morning + 10 V- ups Skill Conditioning 12’ Emom 1’ 15 H.S.P.U 2’ 10 Deadlift 70% 3’ 12/9 Cal. bike WOD 8 Rounds For Time 30 D.U 15 Kb Swing 24/16 kg 10 T2B Cap 15’

Monday Treino 1. Segunda Feira Mobility Quadril / Ombros Warm up barbell clean Skill a) técnica Clean b) Thruster 2 - 2 - 2 - 2 As heavy as possible WOD 3 Rounds For time 10 Thrusters  60/40 kg 20 Box Jumps Cap 9’

Saturday Treino 6. Sábado Mobility Quadril / Ombros Warm up and Skills A) Emom 12' 1' 16/12 Cal.row 2' 14 T2B 3' 40 D.U B) Deadlift round 1 -  5 @60% round 2 -  5 @65% round 3 -  5 @70% WOD 13' Amrap 10 Burpee Facing B. Jump over 7 Deadlifts 100/70 kg

Friday Treino 5. Sexta Feira Mobility Ombros Warm up 2 rounds 30’’ Handstand Hold 30’’ Hollow hold 20 Plank shoulder taps Skill a) Técnica Push Jerk b) EMOM 8’ 1’ - 10 C2B 2’- 5 Push Jerk    65% WOD Team 3 0 - 6’ Máx. cal Bike 6’ - 15’ 4 RFT ( Individual) 20 H.S.P.U 10 Step Up Over  (farmer grip) @24-24 /16 -16 kg

Thursday Treino 4. Quinta Feira Mobility Quadril Warm up Barbell clean Skill a) Técnica Five rounds @50% of P. clean 1 Muscle clean 1 Low hang Power clean b) Emom 10’ 1’ 5 Power cleans 65% 2’ 10 Front Rack Lunges WOD 8’ Amrap 9 Sumo Deadlift H. P.  50/35 kg 15 Wall Ball                   20/14 lbs

Wednesday Treino 3. Quarta Feira Mobility Ombros Warm up Buy in - 21 Burpees 2 rounds 11 Strict Pull up 11 Dip 21 D.U Buy out - 11 Burpees WOD ''One Year" Every 10’ for 30’ 21 Kb Swing 24/16 kg 11 T2B 100 D.U 21 Cal. Row 11 B.O.B 1 Squat Snatch 70/50 kg

Tuesday T reino 2. Terça Feira Mobility and Warm up 2 rounds 10 Air squat 10 Worm walk 10 Plank to elbows Skill a) Every 2’ for 8’ 6 Front Squat 50% 1’ Plank b) Every 2’ for 8’ 8 Deadlifts 65% 20 Sit ups WOD 3 rounds 1’ On Cal. Bike 1’ Off 1’ On Thrusters  35/25 kg 1’ Off 1’ On Box Jump over 1’ Off

Monday Treino 1. Segunda Feira Mobility Ombros Warm up 2 rounds ( bar ) 5 High pull 5 Snatch press 5 O.H.S Skill a) Técnica P. Snatch Snatch Balance b) *Emom 10’ 3 Power Snatch  60% 3 Snatch balance * Dentro do minuto WOD 3 Rounds For Time 16 O.H. lunges  40/30 kg 16 C2B Cap 8’

Friday Treino 5. Sexta Feira Mobility Ombros Warm up 3 rounds 30’’ Plank 10 V-ups 8 Shoulder press (bar) Skill a) Técnica Push Jerk b) Every 1’ 30’’ for 9’ 10 S2O 10 T2B WOD 4 Rounds for time 9 Power Cleans 135/95 lbs 9 Burpees F. Bar Cap 8’

Thursday Treino 4. Quinta Feira Mobility Quadril Warm up 3 rounds 10 Good Morning bar 12 Reverse lunges (6 cada perna) Skill Força Deadlift 9 60% 7 70% 5 80% 3 90% rest 2’ 6 75% 4 80% 2 90% + Tempo 12’ WOD 15’ Emom 1’ 18 kb Swing  24/16kg 2’ 16 kb Front rack lunges single arm 24/16 kg 3’ 250/200 m row

Wednesday Treino 3. Quarta Feira Mobility Torácica / Ombros Warm up 3 rounds 2 Wall Climb 30’’ Handstand Hold 15 Hollow rocks 30’’ Arch Hold Skill a) Técnica Hand Stand b) Força 3 rounds 10 Strict Pull up WOD For Time 10 Burpees 30 D.U 20 H.S.P.U 30 D.U 30 C2B 30 D.U 20 H.S.P.U 30 D.U 10 Burpees Cap 10’

Tuesday Treino 2. Terça Feira Mobility Quadril Warm up 3 rounds 7 cal. bike 7 Muscle clean (bar) 45’’ Plank Skill a)Técnica Squat Clean (bar) b) Conditioning 12’ Emom 1’ 8 Squat Clean 40/30 kg 2’ 10 B. F. B 3’ 11/8 cal. bike WOD 3 Rounds For Time 20 T2B 20 B.J.O Cap 8’