Your workout of the day - CF 8585

Friday  Treino 5. Sexta Feira Mobility Torácica / Ombros Warm up 2 rounds 30'' Hand Stand hold 6 Shoulder press 8 Good morning bar Skill A)  Técnica Push Jerk B) Força  Deadlift Clean grip 7 - 5 - 3  @65/75/80% WOD 30'' Máx Power Clean 95/65 lbs - 42/30 kg rest 1' 30'' Máx S2O rest 2' 30''  Máx. Power Clean  115/80 lbs - 52/36 kg rest 1' 30'' Máx S2O rest 2' 30''  Máx. Power Clean 135/95 - 61/42 kg rest 1' 30'' Máx S2O

Thursday Treino 4. Quinta Feira Mobility Quadril / Ombros Skill and Warm up A)  3' Emom For Quality  4 Muscle Snatch *Only the weigth of the bar 3' Emom For Quality 3 Power Snatch   *Only the weigth of the bar 3' Emom For Quality 2 Squat Snatch *Only the weigth of the bar B) 3 Rounds For Quality 2 Snatch @50 - 60% WOD For Time 100 D.U/160 S.U 50 kb Swing 24/16 kg 10 Squat snatch 135/95 lbs - 61/42 kg 100 D.U/160 S.U 50 kb Swing 24/16 kg 10 Squat Snatch Cap 12'

Wednesday Treino 3. Quarta Feira  Mobility Torácica Warm up 1 Round 40'' Superman rest 20'' 40'' Hollow rocks rest 20'' 40'' Half burpee rest 20'' 40'' Lunges rest 20'' 40'' Row rest 20'' 40'' Bike rest 20'' WOD 4 rounds 16/13 Cal. Row 10 Burpee over the row Cap 8' Rest 3' 4 rounds 25 Sit up 15 T2B Cap 8' Rest 3' 4 rounds  15/12 Cal. Bike  30 Air Squat Cap 8' Rest 3'

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up 2 rounds 10 Windmill KB O. Head Walking Single Arm 30'' Hand Stand hold Skill Every 2' for 10' 10 Pull ups 2 Push Press  As Heavy as possible  WOD 4 Rounds For Time 5 Push Press  155/110 lbs - 70/50 kg 10 H.S.P.U 15 Deadlift 20 Box Jump Cap 14'

Monday Treino 1. Segunda Feira Mobility Quadril Warm up 3 rounds 45'' KB Front rack squat wall rest 15'' 45'' Plank rest 15'' Skill a) Hang Squat Clean b) Every 20'' for 6' (Alternate) 2 Hang Squat Clean @75% 5 Burpees WOD 10' Amrap 4 Hang Power Clean 135/95 lbs - 61/42 kg 8 Front Squat 12 Push ups

Saturday Treino 6. Sábado Mobility tornozelos/quadril/torácica Warm up WOD 7' Amrap '' Cindy '' rest 3' 7' Amrap 8 Burpee Box Jump Over 16 Kettlebell Swing 24/16 kg  rest 3' 7' Amrap  10 Cal. Bike 20 Globet Lunges 24/16 kg rest 3'

Friday Treino 5. Sexta feira Mobility Quadril / Ombros Warm up Deadlfit Skill Alternate a) Every  20'' for 6' 2 Deadlifts**  10 Sit ups **Hoje você decidirá a carga. Se estiver bem, trabalhe para 80%+. Caso não esteja em um bom dia, trabalhe com carga menor que 70%. B) Barbell Snatch WOD 30'' Máx Power Snatch 75/55 lbs - 35/25 kg rest 1' 30'' Máx S.D.H.P rest 2' 30'' Máx Power Snatch 95/65 lbs - 42/30 kg rest 1' 30'' Máx S.D.H.P rest 2' 30'' Máx Power Snatch 115/80 lbs - 50/35 kg rest 1' 30'' Máx S.D.H.P rest 2'

Thursday Treino 4. Quinta Feira Mobility 1' Kettlebell Arm bar 10 Windmill Warm up  1 round 6 Med ball clean + 9 Wall ball + 12 V-ups 1 round 9 Front Squat + 6 Push press + 25 D.U/40 S.U 1 round 12 *Strokes + 10 Rss Kb Swing + 8 Superman (*Remadas - row) WOD 8' Emom 12 Wall Ball 20/14b lbs 9 T2B *Dentro do minuto Rest 3' 8' Amrap 10 Thruster   40/30 kg - 95/65 lbs 30 D.U/50 S.U Rest 3' 4 Rounds For Time 16/13 Cal. Row 15 KB Swing  24/16 kg Cap 8' Rest 3'

Wednesday Treino 3. Quarta Feira Mobility Ombros Warm up  2 rounds 15 Plank Shrugs 2 Wall Climb 8 Pipe Push up   Skill H.S.P.U Progressões B) 5 H.S.P.U + 20''  Hand Stand Hold Rest 1' 7 H.S.P.U + 25''  Hand Stand Hold Rest 1' 9 H.S.P.U + 30''  Hand Stand Hold Rest 1' WOD 20'' ON 10'' OFF ( 6 rounds) H.S.P.U rest 2' 20'' ON 10'' OFF (6 rounds) Cal.Bike  rest 2' 20'' ON 10'' OFF (6 rounds) Air Squat rest 2' 20'' ON 10'' OFF (6 rounds) Burpees rest 2'

Tuesday Treino 2. Terça Feira Mobility Quadril /Torácica  Warm up 3 rounds 8 Zombie Crunch (bar) 8 Good Morning 5 Muscle Clean 5 Shoulder Press Skill 6' Emom  3 Deadlift 3 P. Clean 3 Shoulder to over head @65% 1RM C&J * Dentro do minuto WOD 5 Rounds For Time 5 Power Clean 200/155 lbs - 90/70 kg 9 Deadlifts 15 Box Jump Cap 11'

Monday Treino 1. Segunda Feira Mobility Quadril / Ombros Warm up Barbell Snatch Skill A) técnica  Squat Snatch b) 6' Emom 1' 10 Strict Pull up 2' 5 High Pull  @65% 1RM WOD 7' Amrap 6 Burpee Over the bar  3 P. Snatch  115/80 lbs - 50/35 kg 9 Back Squats

Saturday  Treino 6. Sábado Mobility And Warm up Quadril / Ombros WOD Team 2 For Time 100 Cal. row 100 H.S.P.U 30 Burpee Box Jump  100 Cal. Bike 100 Thruster  40/30 kg 30 Burpee Box Jump Cap 38'

Friday Treino 5. Sexta Feira Mobility Ombros Warm up Barbell Clean Skill Touch and go! 8' Emom 1' 5 Power Cleans @70%  2' rest 3' 3 Power Cleans @75% 4' rest  5' 5 Power Cleans @75% 6' rest 7' 3 Power Cleans @80% 8' rest WOD 4 Rounds For Time 15 Deadlits 225/165 lbs - 102/75 kg 15 Sit ups 15 T2B Cap 12'

Thursday Treino 4. Quinta Feira Mobility Tornozelo/Quadril Warm up 2 Rounds 10 Hollow rocks 10 Superman 10 Ring Row 8  Med ball Clean 6  O.H.Squat WOD 6' Amrap  15 KB Swing 24/16 kg 15 Air Squat rest 4' 6' Amrap 12 C2B 12 Wall Ball 20/14 lbs rest 4' 6' Amrap  35 D.U/60 S.U 9 O. H. Squat  95/70 lbs - 42/31 kg rest 4'

Wednesday Treino 3. Quarta Feira Mobility Torácica / Ombros Warm up 10 Plank Shrugs 10 Hand Stand kick up 6 Pipe Push ups Skill Hand Stand Push up Esse é um momento de dar consistência ao movimento, enfatizar a  entrada, execução e saída da parede em um padrão correto, sem se preocupar com intensidade e volume. O objetivo é aprimorar e/ou aprender as progressões e técnicas para garantir um movimento limpo e seguro.  WOD Máx Effort 4 Rounds 30'' ME Rowing (Calorie) 30'' Rest 30'' ME  H.S.P.U 30'' Rest 30'' ME Air Bike 30'' Rest  30'' ME Box Jump Over 30'' Rest

Tuesday Treino 2. Terça Feira  Mobility Ombros Warm up 2 rounds 3 High Pull 1 Muscle snatch 3 Snatch press 3 O.H.Squat Skill a) Técnica  Squat Snatch b) 6' Emom 1' 4 High Pull  @65% 1RM 2' 8 Strict Pull ups  WOD For Time 10 Squat Snatch 115/80 lbs - 50/35 kg 1 B.O.B 9  Squat Snatch 2 B.O.B 8 Squat Snatch 3 B.O.B 7 Squat Snatch 4 B.O.B 6 Squat Snatch 5 B.OB 5 Squat Snatch 6 B.OB 4 Squat Snatch 7 B.OB 3 Snatch Snatch 8 B.O.B 2 Squat Snatch 9 B.O.B 1 Squat Snatch 10 B.O.B Cap 12'

Monday Treino 1. Segunda Feira Mobility Quadril Warm up  2 rounds  10 Plank to elbows 20 Mountain climbs 5 Muscle Clean 10 Front Squat 5 Press Skill Alternate Every 20'' for 8' 10/7 Push ups 2 Squat Clean @75% 1RM WOD 10' Amrap 10 Ground To Over Head 135/95 lbs - 61/42 kg 10 T2B