Your workout of the day - CF 8585

Monday Treino 1. Segunda Feira Mobility Quadril Warm up Barbell Clean Skill a) Every 1'30'' for 6' 3 Squat Clean @70% b) Deadlift 4 Rounds / 6 reps @85% WOD 3' Amrap ( 4 rounds) 3 Power Cleans 135/95 lbs - 61/42 kg 6 Push ups 9 Air Squat Rest 1'

Saturday Treino 6. Sábado  Mobility Torácica/Ombros Warm up 3 rounds  5 Shoulder Press empty bar 7 Med Ball clean 25 Double unders Skill Push Press 3 Rounds / 5 reps @70% WOD For Time (TEAM 2) 50 B.B.J.O 60 Cal. Bike 80 Wall Ball  20/14 lbs 100 Cal. Row Cap 21'

Friday Treino 5. Sexta Feira  Mobility Quadril /Ombros Warm up Barbell Snatch Skill a) Every 1' 30'' for 6' 3 Squat Snatch @65% b) Deadlift 4 Rounds / 6 reps @80% WOD 3' Amrap (3 rounds) 5 Power Snatch 75/60 lbs - 35/27 kg 6 Pull ups 7 Push ups Rest 1'

Thursday Treino 4. Quinta Feira Mobility Quadril Warm up 3 rounds 1' Plank 1' F.R KB Squat wall Skill Front Squat - Take the bar of the floor round 1 - 6 @60% 1RM Clean round 2 - 5 @65% 1RM Clean round 3 - 4 @70% 1RM Clean round 4 - 3 @75% 1RM Clean WOD For Time 5 Squat Clean  155/110 lbs - 70/50 kg 35 Double Unders 5 Squat Clean 35 Double Unders Cap 2' Rest 30'' and repeat 4x (Total 4 rounds)

Wednesday Treino 3. Quarta Feira Mobility Torácica Warm up 8 Rounds 5 Strict Pull up 8 Rounds  8 Plate Zombie Crunch WOD For Time (team 2) 20 Burpees 4.000 m *Row A cada 3' performar 20 Burpees Ex: 0, 3, 6, 9, 12 min. = 20 Burpees *Dar preferência ao Remo. Usar a Bike apenas se for necessário. (250 calorias) Cap 21'

Tuesday Treino 2. Terça Feira Mobility 1' Banded Shoulder Stretch 1'  Kettlebell Arm bar Warm up 2 rounds 7 Pike Push up 10 Plank to Elbows Skill A) Strict H.S.P.U B) Negative Déficit H.S.P.U C) Push press 3 Rounds / 7 Reps @65% WOD 12' Amrap 10 H.S.P.U 10 KB Step up (Peg Farmer) 24/24 - 16/16 kg 12 Box Jump Over

Monday Treino 1. Segunda Feira Mobility Quadril Warm up Barbell Clean Skill a) Every 1'30'' for 6' 3 Squat clean @65% b) Deadlifts 4 Rounds / 8 reps @70% WOD 3 Rounds For Time 10 Power Cleans 135/95 lbs - 61/42 kg 15 Toes to Bar 15 Kettlebell Swing 24/16 kg Cap 10'

Saturday Treino 6. Sábado  Mobility and Warm up 2 rounds 7 Windmill (cada braço) 10 Plank to elbows Skill Push Press 3 Rounds / 7 Reps @60% WOD 20' Emom 1' 10 F.Rack Step up over  24/24 -16/16 kg   2' 12/9 Cal. Bike 3' 18 Wall Ball 20/14 lbs 4' 14/10 Cal. Row 5' Rest

Friday Treino 5. Sexta Feira Mobility Ombros Warm up Barbell Snatch Skill a) Every 1' 30'' for 6' 3 Squat Snatch @60% b) Deadlifts 4 Rounds / 8 reps @70% WOD For Time  5 P. Snatch 115/80 lbs - 52/36 kg  6 B.O.B  5 P. Snatch  6 B.O.B Cap 1'30''  Rest 1' and repeat 4x ( total de 4 rounds)

Thursday Treino 5. Quinta Feira Mobility Quadril Warm up 3 rounds 15 Dip in box 45'' Wall Squat kb F. rack Skill Thruster round 1 -  2 reps @50% C&J round 2 -  2 reps @60% C&J round 3 -  2 reps @65% C&J round 4 -  2 reps @70% C&J * % do clean and jerk WOD 9' Amrap 3 Cleans*  135/90 lbs - 61/40 kg 3 Front Squat 3 Thruster *Você poderá utilizar a técnica de power e/ou squat clean.

Wednesday Treino 3. Quarta Feira Mobility Torácica Warm up Strict Pull up 9 rounds / 4 reps Zombie Crunch 9 rounds / 7 reps Metcon Team 2 3 Rounds For Time 50 Cal. Row or Bike 50 Toes to Bar 50 Kettlebell Swing 24/16 kg Cap 24'

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up 2 rounds 45'' Hand Plank 20 Plank Shoulder Taps Skill A) Strict H.S.P.U B) Negative Déficit H.SP.U C) Push Press  3 Rounds - 7 Reps @55% WOD For Time 100 D.U/200 S.U 20 BJO 30 F.Rack Kb Lunges 24/24-16/16kg 30 H.S.P.U 20 BJO 50 D.U/100 S.U Cap 10'

Monday Nosso período de 3 meses de força chega ao seu inicio. Tomem nota de suas cargas. Treino 1. Segunda Feira Mobility Quadril Warm up Barbell Clean Skill a) Every 1'30'' for 6' 3 Squat Clean @60% b)  4 Rounds 8 Deadlifts @65% WOD 12' Emom 1' 9 Power Cleans 135/95 lbs - 61/42 kg 2' 8 Squat Cleans 3' Rest 4' 9 Power Cleans  5' 8 Squat Cleans 6' Rest 7' 9 Power Cleans  8' 8 Squat Cleans 9' Rest 10' 9 Power Cleans 11' 8 Squat Cleans

Saturday Treino 6. Sábado Mobility Quadril / Ombros Warm up 12' Emom 1' 9/6 Cal bike 2' 10 Push Press Empty bar 3 10/7 Cal row 4' 10 Deadlifts 35/25 kg - 75/55 lbs WOD 10' Amrap ( Team 2 ) 20 Cal. Row 20 Pull ups 20 Push Press 40/30 kg Rest 4' 10' Amrap ( Team 2 ) 20 Cal. Bike 20 Push ups 20 Deadlifts 70/50 kg

Friday Treino 5. Sexta Feira Mobility Quadril Acessórios 3 rounds 12 Step up (2KB Farmer) 3 rounds 12 Hip thrust 3 rounds 10 Front Squat  @40% 1RM  (take the bar of the floor) WOD 4 Rounds For Time 5 Hang Squat Clean 185/125 lbs - 84/56 kg 7 T2B 9 B.O.B Cap 9'

Thursday Treino 4. Quinta Feira Mobility Quadril Acessórios 2 rounds  20  Kettlebell Death March 3 rounds 30 Walking Lunges ( Peso corporal) 3 rounds 8 Romanian DL @40% Deadlift Warm up empty bar Power Snatch WOD 8' Amrap 10 Power Snatch 35/25 kg - 75/55 lbs 10 Box Jump 

Wednesday Treino 3. Quarta Feira Mobility Torácica Skill and Warm up 10 Rounds 3 Strict Pull up 6 Plate Zombie Crunch WOD 24' Emom 1' 30'' Máx. Distancia Row 2' 20 Rss KB Swing 24/16 kg 3' 15 - 20 Sit UPS 4' 45'' Plank

Tuesday Treino 2. Terça Feira Mobility Ombros Skill and Warm up Hand Stand Push up  Progressões WOD For Time 30 H.S.P.U 30 T2B 30 Step up 24/16 kg (1 kb front rack) 30 Cal.Bike 30 Burpees 180 D.U/300 S.U Cap 16'

Monday Treino 1.Segunda Feira Mobility Torácica/Ombros Warm up 2 rounds 8 Worm walk 12 Plank to Elbows 10 Good Morning Skill Técnica 2 rounds Empty Bar 1 Shoulder Press 1 Push Press 1 Push Jerk 2 Rounds @50% 1RM Jerk 1 Shoulder Press 1 Push Press 1 Push Jerk Força  Deadlift 3 Rounds  8 @55% 8 @60% 8 @65% WOD 2' Amrap 3 DL 135/90 lbs - 61/40 kg 2 P. Clean 1 S2O Rest 1' (4 Rounds)

Saturday Treino 6. Sábado Mobility Quadril / Torácica Warm up 6' Emom 1' 15 Sit up 2' 12 T2B 3' 45' Plank 6' Emom 1' 10 Push ups 2' 10 Pull ups 3' 12 Jumping lunges WOD Every 5' for 25' 15 B.B.J. 18  FR. Lunges 95/65 lbs - 42/30 kg 21 KB Swing 24/16 kg

Friday Treino 5. Sexta Feira Mobility Ombros Skill and Warm up Hand plank Wall Climb Hand Stand hold Hand Stand Push up Progressões WOD For Time Team 2 300 D.U 80 Wall ball  20/14 lbs 40 S2O  42/30 kg 60 Wall Ball 30 S2O 40 Wall Ball Cap 15'

Thursday Treino 4. Quinta Feira Mobility Torácica Warm up Barbell clean Skill Every 2' 30'' for 10' 1 **Hang Clean as heavy as possible 8 Strict Pull up  WOD 9' Amrap 6 Deadlifts 90/65 kg - 200/145 lbs  3 **Hang Clean 9 T2B **Você poderá utilizar as técnicas de hang power clean ou hang squat clean.

Wednesday Treino 3. Quarta Feira Mobility Quadril/Ombros Warm up 1 round 1' Plank 45'' Side Plank left 45'' Side Plank  right 10 Shoulder press 10 Front Squat 1 round 10 Plank to elbows 10 Side Plank rotation left 10 Side Plank rotaton right 15 rss kb swing  15 Thruster WOD Long Emom 30' 1' 12 Thruster 75/55 lbs - 35/25 kg 2' 15 Burpees 3' 12/9 Cal. bike 4' 15 Kb Swing 24/16kg 5' rest