Your workout of the day - CF 8585

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up Alternate 6' minutes 30 on 30 off Hollow rocks Superman Skill A) Força Strict Pull up 2x 8 Chin up 2x 8 Strict H.S.P.U 3x 6 B) For Quality Somar 40 Pull ups (kipping / Butterfly) bem sucedidos.  WOD Complete in 2 Minutes 35 D.U 15 kb Swing 32/24 kg 11 H.S.P.U rest 30'' and repeat 4x

Monday Treino 1. Segunda Feira Mobility Quadril/Torácica Warm up Barbell P.Clean& P.jerk Skill A) Every 1'30'' for 6'  2 Power Clean + 2 Push Jerk @65% of power B) Front Squat (saída do rack) 4 Rounds / 8 Reps @65% WOD For Time ( RX @135/95 lbs - 61/42 kg ) 15 - 12 - 9 Power Clean Burpees over the Bar 12 - 9 - 6 Hang Squat Clean Burpees over the Bar 9 - 6 - 3 Clean&Jerk Burpees over the Bar Cap 18'

Saturday Treino 6. Sábado  Mobility Tornozelo/Quadril/Torácica/Ombros Warm up WOD -  Team 2 Complete in 6'  2 Rounds 40 Ca. Row 30 Wall Ball 20/14 lbs rest 1' Complete in 6' 2 Rounds 40 Cal. Bike 30 Rss KB Swing 32/24 kg rest 1' Complete in 8' 3 Rounds 50 Cal. Row 40 Wall Ball rest 1' Complete in 8' 3 Rounds 50 Cal. Bike 40 Rss KB Swing

Friday Treino 5. Sexta Feira Mobility  Quadril Accessory Work A) 4 Rounds 30 Band X Walk 15 Hip Thrust B) 3 Rounds 12 Double Kettlebell Bent over row 12 Reverse fly with Plate Warm up WOD Hang P.Clean Push Press WOD For Time 8 Deadlifts  135/95 lbs - 61/42 kg 6 Hang P.clean 4 Push press Cap 1' rest 1' and repeat 4x

Thursday Treino 4. Quinta Feira Mobility Quadril /Ombros Warm up Barbell Snatch Skill A) Every 1'30'' for 6' 2 Power Snatch + 2 O.H.S @50%1RM B) Accessory Work 3 Rounds 8 Stance split kettlebell RDL (cada perna) 8 Barbell loaded Reverse lunges (cada perna) WOD 4' Amrap  7 Power Snatch  95/65 lbs - 42/30 kg 7 Burpee Box Jump over Rest 3' 4' Amrap  8 O.H.Squat  95/65 lbs - 42/30 kg 8 Kb Step up  24-24/16-16 kg (peg. farmer)

Wednesday Treino 3. Quarta Feira Mobility Torácica Warm up 3 rounds 10 Toes to kb 10 Zombie crunch 10 Side Plank rotation (cada lado) Conditioning * Bike / H.S.P.U * Row / T2B Dois grupos A e B 3 Rounds 1' 30'' 15/13 Cal. Bike  Máx. H.S.P.U unbroken* rest 3' 30'' REST 2' 3 Rounds 1' 30'' 18/15 Cal. Row Máx. T2B unbroken* rest 3' 30'' **Qualquer situação que tenha pausa do movimento ou perda da posição o atleta não poderá voltar ao movimento. Descanse para a próxima rodada. Dinâmica: dois grupos (A/B) em cada Ergômetro (row/bike) 0'        -      1'30'' A 1'30''   -     2'30''-- 2'30''   -     4'       B 4'        -     5'  -- 5'        -     6'30''  A 6'30''   -     7'30 -- 7'30''   -    ...

Tuesday Treino 2. Terça Feira Mobility and  Warm up A) 3 rounds 10 Windmill (cada braço) 10 Single arm Rss kb Swing (enfatizar a extensão do quadril) B) 3 rounds  12 Bent Over kb Row single arm 20 Plank with KB Drag Through C) Practice Double unders WOD 3' Amrap 10 kettlebell Swing 32/24 kg 10 Pull ups rest 3' and repeat  3' Amrap  9 S.D.H.P 95/65 lbs - 42/30 kg 27 D.U / 35 S.U rest 3' and repeat 

Monday Treino 1. Segunda Feira  Mobility Quadril / Torácica Warm up Barbell PC&PJ Skill a) Every 1'30'' for 6' 2 Power Clean + 2 Push Jerk @50% 1RM of Power b) Front Squat - Taking the of the floor 4 Rounds / 5 reps @40% 1RM WOD For Time 12 - 9 - 6 - 3 Squat Clean 155/110 lbs - 70/50 kg Burpee Over The bar Cap 8'

Saturday Treino 6. Sábado Mobility Quadril/Ombros Skill and Warm up Double Unders WOD 24'  Emom 1' 30'' ME Air Bike 2' 12 KB Front Squat  24/24 - 16/16kg 3' 15 T2B 4' 18 Sit ups 5' 2 - 3 Legless/Rope climb/Rope get up  6' 40 D.U/60 S.U 7' 30'' ME Row (distancie)  8' 15 Wall ball 20/14 lbs

Friday Treino 5. Sexta Feira Mobility Quadril /Torácica Warm up 3 rounds 10 Worm walk 10 Dip in box 10 Rss kb swing 10 Ring row 10 Deadlift empty bar 10 Hollow Rocks Workout of the day 3 Rounds For Time 10 Pull up 10 Push ups Cap 2'  rest 2' and repeat  3 Rounds For Time 10 KB Swing 32/24 kg 9 Box Jump over Cap 2' rest 2' and repeat 3 Rounds For Time 10 Deadlift 135/95 lbs - 61/42 kg 8 B.O.B Cap 2' rest 2' and repeat

Thursday Treino 4. Quinta Feira Mobility Quadril Warm up 3 rounds 10 Windmill 10 Air Squat 10 Push up Skill Thruster round 1 - 2 reps @65% round 2 - 2 reps @70% round 3 - 2 reps @75% round 4 - 2 reps ??? WOD 10' Emom 1 Squat Clean  RX 225/155 lbs  - 102/70 kg

Wednesday Treino 3. Quarta Feira Mobility  Torácica Warm up 4 rounds 7 Pull ups 30 D.U/50 S.U Metcon 13' Amrap (team 2) Air Bike (calorias) * Cada Atleta só poderá pedalar 10 calorias no máximo. Enquanto um pedala o outro estará em front rack wall squat (2 kb). Se o atleta sair da posição de wall squat, o atleta da bike deve parar até que parceiro(a) volte a posição ou faça a troca. rest 2' 13' Amrap (Team 2) Rowing (calorias) * Cada Atleta só poderá remar 10 calorias no máximo. Enquanto um rema o outro estará executando Plate zombie crunch. Vale a mesma regra da bike caso o atleta pare de executar o zombie cruch.

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up Press Skill a) Push Press - Taking the bar of the floor Depois de bem aquecido trabalhar para 1 repetição máxima em 10' b) 3 Rounds  3 - 8 Strict H.S.P.U WOD For Time 30 Hand Stand Push up 50 Kettlebell Swing 32/24 kg 30 Burpees Box Jump over Cap 10'

Monday Treino 1. Segunda Feira Mobility Quadril Warm up Deadlift Skill a) Deadlift (PR) Depois de bem aquecido trabalhar para 1 repetição Máxima em 12' b) Every 3 for 1' 30'' 3 Squat Clean @80% WOD 6' Amrap  4 Power Clean 155/110 lbs - 70/50 kg 10 Wall ball 2O/14 lbs

Friday Treino 5. Quarta Feira Mobility Ombros Warm up Barbell Snatch Skill A) Every 1' 30'' for 6' 3 Squat Snatch @75% B) Deadlifts 4 rounds / 2 reps @95% WOD 12' Emom 1' 12 Power Snatch 95/65 lbs - 42/30 kg 2' 15 Burpees 3'  18 KB Swing 24/16 kg 4'  30'' ME Cal. bike

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up 3 rounds 6 Shoulder press empty bar 8 Good morning 10 Med ball Clean Skill a) Push Press 3 rounds / 3 reps 85% Warm up Deadlift 2 - 3 sets para subida de carga para o wod. WOD For Time 30 Wall ball   12 Deadlifts Cap 3' rest 1' and repeat 4x ( total 4 rounds) RX 120/90 kg - 20/14 lbs

Monday Treino 1. Segunda Feira Mobility Quadril  Warm up Barbell Clean Skill A) Every 1'30'' for 6' 3 Squat Clean @75% B) Back loaded Reverse Lunges 3 rounds / 16 reps (8 cada perna) WOD 10' Amrap 5 Power Cleans  6 B.O.B *RX 185/135 lbs - 84/61 kg

Saturday Treino 6. Sábado Mobility Quadril / Ombros Warm up 2 rounds empty bar 6 Shoulder press 10 Good Morning Skill Strength A)  Push Press 3 Rounds / 4 reps @80% B) Deadlift 4 Rounds / 3 @90% WOD 15' Amrap 9 Push Press 135/95 lbs - 61/42 kg 12 Wall Ball 20/14 lbs 15 Box Jump

Friday Treino 5. Sexta Feira  Mobility Torácica /Ombros Warm up 4 rounds Double unders (practice) 5 Muscle Snatch Empty bar 5 O.H.S Skill Every 1' 30'' for  6' 3 Squat Snatch @70% WOD Amrap 2'  100 D.U Máx Power Snatch 50/35 kg rest 3' and repeat 4x (total 4 rounds)

Thursday Treino 4. Quinta Feira Mobility Quadril Warm up 4' Emom 1' 10  Burpees + 4  Air Squat  2' 11   Burpees + 4 *Front Squat 3' 12   Burpees + 4 *Thrusters  4' 13   Burpees + 4 *Thrusters **  Empty bar Skill Thruster round 1 - 2 @60% C&J round 2 - 2 @65% C&J round 3 - 2 @70% C&J round 4 - 2 @75% C&J WOD 16 - 13 - 10  Thruster  115/80 lbs - 50/35 kg Pull up Cap 5' rest 3' 16 - 13 - 10 Hang Power Clean  115/80 lbs - 50/35 kg Burpee over the bar Cap 5'

Wednesday Treino 3. Quarta Feira Mobility Torácica Skill and Warm up Strict Pull up 7 rounds / 6 reps Plate Zombie Crunch 45/35 lbs - 20/15 kg 7 rounds /  9 reps WOD 20' Emom 1' 15 H.S.P.U 2' 30'' ME Row Distancie 3' 15 T2B 4' 30'' ME Bike Calorie 5' Rest 

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up 2 Rounds 30 Plank shoulder taps 10 Plank to elbows 15 V-ups Skill a) Strict H.S.P.U b) Défict Kipping H.S.P.U c) Push Press  3 Rounds / 5 reps 75% WOD For Time 21 - 15 - 9 - 6 Burpee Box Jump Over 20 - 16 - 12 - 8 Kettlebell Over Head Lunges Single Arm 24/16 kg 60 - 50 - 40 - 30 Double Unders ( S.U - 90 - 80 - 70 - 60) Cap 12'