Your workout of the day - CF 8585

Saturday Treino 6. Sábado  Mobility Torácica Warm up 4 rounds 10 Plank to elbows 15 V-ups 8 Good Morning WOD In 7 minutes 800 m row (team 2) máx rounds (individual) 7 T2B 7 DL     155/115 lbs - 70/52 kg 7 Push ups rest 3' Then In 8 minutes 1000 m row (team 2) máx rounds (Individual) 6 T2B 6 DL 6 Push ups Rest 2' Then In 9 minutes 1200 m row (team 2)  máx rounds (Individual) 5 T2B 5 D.L 5 Push ups

Friday Treino 6. Sexta Feira Mobility Tornozelo / Quadril Warm up Squat Skill a) Back Squat 3 85% 3 90% 1 95% 1 100% Trabalhe para superar os 100% 1 ? 1 ? 1 ? Cap 20' b) Every 1'30'' for 6 2 Power Snatch + 1 Hang P. Snatch @85% of power W0D 3 Rounds For Time 14 Power Snatch 95/65 lbs 24 KB Swing 24/16 kg Cap 6'

Thursday Treino 4. Quinta Feira Mobility Torácica Warm up Bike (baixa Intensidade) Med Ball Clean Press Conditioning Air Bike (team 3) 18 Rounds 10 Cal. Bike - 6 rounds /10 cal. POR atleta * Tela zerada para o inicio de cada round.  Cap 16' Then For Time 25 S2O    145/100 lbs- 65/45 kg 50 B.B.J.O 100 Wall Ball Cap 12'

Wednesday Treino 3. Quarta Feira Mobility Ombros Warm up 3 Rounds  6 - 10 Strict Pull up 6 - 10 Strict HSPU 9' Emom 1' 10 Toes to KB 2' 12 Zombie crunch plate 3' 20 Hollow Rocks WOD For Time 100 D.U 30 H.S.P.U 80 D.U 40 Pull up 60 D.U 40 Cal. Row 40 D.U 50 Sit ups Cap 16'

Tuesday Treino 2. Terça Feira Mobility Torácica / ombros Warm up Barbell Clean Skill A) Every 1'30'' for 6' 2 Power Cleans + 2 Push Jerk @85% of power B) Deadlift 1 Rounds  Máx Deadlifts @80% WOD 9' Amrap 15 Box Jump 9  Deadlifts    200/145 lbs - 90/65 kg 3  Hang cleans

Monday Treino 1. Segunda Feira Mobility Quadril Warm up Squat Skill Front Squat 5 @85% 3 @90% 1 @95% 1 @100% Trabalhe para superar seus 100% 1? 1? 1? Cap 20' WOD Complete in 3' 3 rounds 3 Thrusters 155/115 lbs 6 B.O.B 9 T2B Rest 1' and repeat 3x

Friday Treino 5. Sexta Feira  Mobility Quadril / Ombros Warm up Barbell Snatch Skill A) Every 1'30'' for 6' 2 Power Snatch + 1 Hang Power Snatch @80% of Power  B) Back Squat 4 Rounds / 5 Reps @80% 1 RM WOD 12' Emom 1' 15 B.O.B 2' 12 Cal. Row 3' 9 Power Snatch 95/65 lbs - 42/30 kg

Tuesday Treino 4. Quinta Feira Mobility Quadril / Ombros Warm up Skill  10' Emom 1' 12 Pull ups 2' 12 F.R. Lunges WOD 3RFT 21 Wall Ball 20/14 lbs 15 KB Swing 32/24 kg 9 Power Clean 70/52 kg 6 Push Press Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and  Warm up 16' Emom 1' 30'' Hollow Position 2' 20 Hollow Rocks 3' 12 Plate Zombie Crunch 4' 20 Leg Pike then 21 Rounds (para o trio) 9 Cal. Bike *Cada Atleta de forma alternada deve fazer um round até completar os 21. A tela deve ser zerada antes do inicio de cada round. Sendo assim cada atleta fará 7 round de 9 calorias. Cap 14' then (Individual) Every 2' for 10' 15 T2B 18 Box Jump

Tuesday Treino 2. Terça Feira Mobility Quadril  Warm up 3 rounds 5 Windmill 7 Pike Push ups 9 Good morning 12 V - ups Skill Deadlift 3 Rounds / 12 Reps @75% WOD 4' Amrap (3 rounds) 9 Kb Squat 32/24 kg 7 H.S.P.U 5 Deadlift   225/165 lbs - 102/75 kg rest 2' 

Monday Treino 1. Segunda Feira M obility Quadril / Ombros Warm up Barbell Clean&Jerk Skill A) Every 1'30'' for 6' 2 Power Clean + 2 Push Jerk @80% of power B) Back Squat  4 Rounds / 6 reps 75% WOD For Time 15 C&J                            @ 135/95 lbs - 61/42 kg 9 Burpees Over the bar 12 C&J                            @155/115 lbs - 70/52 kg 15 Burpees Over the bar 9 C&J                              @175/125 lbs - 80/56 kg 21 Burpees Over the bar Cap 15'

Saturday Treino 5. Sábado  Mobility Tornozelos/Quadril Warm up 2 Rounds 1' Plank 1' kb F.rack Wall Squat 20 V - up Skill Front Squat ( Saída do Rack) Warm up 1 round / 5 reps / 55%  1 round / 5 reps / 65% Then  4 Rounds / 5 Reps @80% WOD 10 Rounds For Time 6 Front Rack Lunges   135/95 lbs - 61/42 kg  8 Box Jump  10 T2B 12 KB Swing 32/24 kg Cap 21'

Friday Treino 1. Segunda Feira Mobility Ombros Warm up Barbell Snatch Skill a) Every 1' 30'' for 6' 2 Power Snatch + 1 Hang P. Snatch @75% b) Acessórios 3 rounds   8 Bent Over barbell Row  8 Split stance  Kettlebell  RDL WOD 10' Amrap 15 Push ups 10 P. Snatch @75/55 lbs - 35/25 kg 5 Chest to bar

Thursday Treino 4. Quinta Feira Mobility and Warm up Quadril / Torácica O. Head Good Morning Med Ball Clean WOD Team 3 24 rounds ( para o Trio) 8 Cal. Bike  *Cada Atleta de forma alternada deve fazer um round até completar os 24. A tela deve ser zerada antes do inicio de cada round. Sendo assim cada atleta fará 8 round de 8 calorias. Cap 12' and then (INDIVIDUAL) Complete 2 rounds in 3' 3 Shoulder  to over head  135/95 lbs - 61/42 kg 5 O.Head Squat  9 Deadlifts 18 Wall Ball 20/14lbs Rest 1' and repeat 4x 

Wednesday Treino 3. Quarta Feira Mobility Ombros Core 18' Emom 1' 12 Zombie Crunch plate 2' 12 Side Plank rotation left 3' 12 Side Plank rotation right 4' 20 Leg Pike 5' 20 Hollow Rocks 6' 12 Plank to elbows WOD For Time 30 T2B 30 H.S.P.U 100 D.U 30 B.B.J.O 30 Cal. Row Cap 13'

Tuesday Treino 2. Terça Feira Mobility Quadril / Ombros Warm up Barbell Clean Skill a) Every 1' 30'' for 6' 2 Power Clean + 2 Push Jerk @75% b) Deadlifts 3 rounds / 12 reps @70% WOD 4' Amrap 4 Power Cleans  70/52 kg 6 kb Front rack Step Up single arm  32/24 kg 10 kb Swing  Rest 1'  Then 3RFT 15 Kb Swing 32/24 kg 8 kb F.R Step Up single arm  6 Power Cleans 70/52 Cap 7'

Monday Treino 1 Segunda Feira Mobility Quadril Warm up 30 Lunges back forward Skill Front Squat 4 rounds / 6 reps @75% WOD Complete in 2' (3 ROUNDS) 20 *Thrusters  75/55 lbs - 35/25 kg 10  Burpee over the bar       Máx cal. bike rest 6' * Thruster deve ser executado unbroken, ou seja, não pode quebrar!!! Ajuste a carga para que você não perca um round do seu treino. Dinâmica 4 Atletas por Bike ( A,B,C,D) 0 - 2'          A 2 - 4'          B 4' - 6'          C 6' - 8'          D 8' - 10'        A 10' - 12'      B 12' - 14'      C 14' - 16'      D 16' - 18'       A 18' - 20'      B 20' - 22'      C  22' - 24''      D

Saturday Treino 6. Sábado Mobility Quadril / Torácica Warm up Metcon (Team 2) 0 - 5' Amrap 20 WB 20/14 lbs 20 KBS 32/24 kg 10 B.B.J.O 5' - 9' Máx. Cal Bike 9' - 14' Amrap  20 WB  20 KBS  10 B.B.J.O 14' - 18' Máx. Cal. row 18' - 20' REST  20' - 24' Máx. Cal. Bike 24' - 29' Amrap  20 WB  20 KBS  10 B.B.J.O 29' - 33' Máx. Cal. row 33' - 38' Amrap  20 WB  20 KBS  10 B.B.J.O

Friday Treino 5. Sexta Feira Mobility Quadril Warm up Cossack Squat Reverse lunges Skill a) Back Squat 4 rounds / 8 reps @70% b) 6' Emom 1 Power Clean @85% 1RM of Power WOD For Time 25 H.S.P.U 100 D.U 20 D.L 120/90 kg 100 D.U 25 H.S.P.U 20 D.L Cap 12'

Thursday Treino 4. Quinta Feira Mobility Quadril/Ombros Warm up Thruster Box Jump Conditioning Complete In 3' 3 Rounds 7 Thruster  90/65 lbs - 40/30 kg 7 Box Jump and then  *Máx de cal. bike ( no tempo que sobrar dos 3') Rest 5' * Usar o Remo caso seja necessário. Dinâmica - Dois grupos A/B 0' - 3'       A 4' - 7'       B 8 - 11'      A 12' - 15'   B 16' - 19'   A 20' - 23'   B 24' - 27'   A 28' - 31 '  B

Wednesday Treino 3. Quarta Feira Mobility Ombros Warm up Tabata  Hollow rocks Skill a) Força 2 rounds  6 - 12 Strict Pull up 3 rounds 6 Weighted Strict Pull up 2 rounds  6 Weighted Chin up b) For Quality Performe 30 Kipping H.S.P.U bem sucedidos.  WOD For Time 40 T2B 30 C2B 50 Push ups 40 Burpees Cap 12'