Your workout of the day - CF 8585

Thursday Treino 4. Quinta Feira Mobility Ombros Warm up Barbell Snatch Skill  Hang Squat Snatch Pause 10'' hang position and then 3 reps fast as possible @70% of snatch and then 1 High box Jump  5 rounds - rest 1' cada round WOD 14' Emom 1' 30 D.U + 6 Hang Snatch ( power or Squat ) @115/80 lbs - 52/35 kg 2' 8 B.J.O + 10 H.S.P.U

Wednesday Treino 3. Quarta Feira Mobility Toracica  Warm up TABATA 1 L-Sit rest 1' TABATA 2 Sit up rest 1' TABATA 3 Side Plank Rotation left rest 1' TABATA 4 Side Plank rotation right  WOD TEAM 2 30/24 Row 20/16 Cal.Bike 50 Wall ball       20/14 lbs 20/16 Cal. Bike 30/24 Cal Row 60 Wall Ball 30/24 Cal Row 20/16 Cal. Bike 70 Wall ball  Cap 20'

Tuesday Treino 2. Terça Feira Mobility Quadril Warm up Barbell clean / Squat Skill a) Front Squat + Barbell jump squat 4 F.Squat @75% Imediatamente após 6 Barbell Jumping SQUAT rest 4 F.Squat @75% Imediatamente após 6 Barbell Jumping SQUAT rest 4 F.Squat @75% Imediatamente após 6 Barbell Jumping SQUAT   b) Hang Power Clean  10'' pause hang position and then 4 reps fast 70% of power (4 Rounds -  rest 1' cada round ) WOD 9' Amrap 3 Squat Cleans 135/95 lbs - 61/42 kg 4 Thrusters 5 Burpees over the bar

Monday Treino 1. Segunda Feira Mobility Ombros  Warm up 2x 30''Hand plank  20 Plank shoulder taps 10 Plank to elbows 30'' Hollow position 15 Hollow rocks Skill  a)  Hand Stand + Strict H.S.P.U  3x 30'' Hand Stand HOLD + Máx Strict HSPU  rest 2'  cada round b)  Strict Pull up + Máx Pull ups 3x 4 / 6 Strict Pull up + Máx Pull ups rest 2' cada round WOD For Time 10 Deadlifts  225/165 lbs - 102 / 75 kg 10 Toes to bar                 9 Deadlifts 9 Toes to bar 8 Deadlifts 8 Toes to bar 7 Deadlifts 7 Toes to bar 6 Deadlifts 6 Toes to bar 5 Deadlifts 5 Toes to bar 4 Deadlifts 4 Toes to bar 3 Deadlifts 3 Toes to bar 2 Deadlifts 2 Toes to bar 1 Deadlifts 1 Toes to bar Cap 10'

Saturday Treino 6. Sábado Mobility Torácica / Ombros Warm up LONG EMOM 32' Emom 1' 30'' Air Bike 2' 10 Plate Ground to over head 20/15 kg 3' 40 D.U 4' 13 T2B 5' 15 Box Jump 6' 20/15 Push ups 7' 30'' Row 8' Rest

Friday Treino 6. Sexta Feira Mobility Tornozelos / Quadril Warm up Barbell Snatch / Squat Skill A) Back Squat + Pliometria 4 Back Squat @70% immediately after 8 Split Jumping Squat rest  4 Back Squat @75% immediately after 8 Split Jumping Squat rest  4 Back Squat @????? Immediately after 8 Split Jumping Squat B) Hang Squat Snatch Pause 10'' hang position and then 3 reps fast as possible @60% of snatch 4 rounds / rest 1' WOD 8' Amrap  9 O.H. Squat @95/65 lbs - 42/30 kg 7 Burpees Over The bar 5 Pull ups

Thursday Treino 4. Quinta Feira Mobility Quadril / Ombros Warm up 2 rounds 20'' Box Hand Stand hold 10 Plank shoulder taps 5 Push ups Skill Hand Stand Hold + Strict Hand Stand Push up 4 Rounds  30'' Hand Stand Hold + 3 - 10 Strict H.S.P.U Rest 2' cada round WOD For Time 30 Deadlift 225/165 lbs - 102/75 kg 2 rounds 10 Step up 24/24-16/16 kg ( PEGADA FARMER ) 10 H.S.P.U 20 Deadlifts 2 rounds  10 Step up  10 H.S.P.U 10 Deadlifts 2 rounds 10 Step up  10 H.S.P.U Cap 13'

Wednesday Treino 4. Quarta Feira Mobility Torácica Warm up Core 3 rounds 30'' Side Plank rotation left REST 15'' 30'' Side Plank rotation right  REST 15'' 1' KB Wall Squat REST 15'' 1' Plank  REST 15'' 45'' Hollow Position Rest 15'' FOR TIME Team 2 21 B.B.J.O 60 Cal row 15 B.B.J.O 50 Cal row 9 B.B.J.O 40 Cal. row 15 B.B.J.O 30 Cal. row 21 B.B.J.O Cap. 24'

Tuesday Treino 2. Terça Feira Mobility Torácica  Warm up Skill a) Strict Pull up + Pull ups 3x  4/6 Strict Pull up + Máx Pull ups Rest 2' cada round b) Strict T2B + Toes to bar 3x 5/8 Strict T2B + Máx Toes to bar rest 2' cada round Hang P. Snatch ( Preparação WOD) WOD 20'' on 10 off  for 4' Hang Power Snatch rest 1' 20'' on 10'' of for 4' Wall Ball 20/14 lbs rest 1'

Monday Treino 1. Segunda Feira Mobility Quadril Warm up Barbell clean / Squat Skill a) Front SQUAT + Pliometria 4 Front Squat @70% Imediatamente após 6 Barbell Jumping SQUAT 4 Front Squat @75% Imediatamente após 6 Barbell Jumping SQUAT 4 Front Squat @ ???? Imediatamente após 6 Barbell Jumping SQUAT * F.S  (saida do rack.) * Barbell jumping ( sem peso ) b) Hang Power Clean  10'' pause hang position and then 4 reps fast @60% of power (4 Rounds) WOD 9' Amrap 2 DL 135 / 95  lbs - 61 / 42 kg 2 Hang P. Clean 2 Front Squat 2 Push Press

Saturday Treino 6. Sábado Mobility And Warm up Quadril / Torácica / ombros WOD Team 2 0 - 6' Máx Cal. bike 6' - 9' 30 B.B.J.O 9' - 15' Máx Cal. Row 15' - 18' 30 B.B.J.O 18' - 34' 30 P. Cleans 115/80 lbs - 52/35 kg 50 Wall Ball 20/14 lbs 40 KB Swing 32/24 kg 50 Wall Ball 40  KB Swing  50 Wall Ball  30 P. Cleans

Friday Treino 5. Sexta Feira Mobility Tornozelo/Ombros Warm up Skill A) Back Squat 3x 6 B) Técnica Hang Squat Snatch WOD 12' Emom 1' 7  Hang P. Snatch 115/80 lbs - 52/35  kg 2' 9  O.H.S 3' 13 T2B

Thursday Treino 4. Quinta Feira Mobility Quadril Warm up 2 rounds 10 Good Morning 10  MedBall Single Leg Hamstring Curls  Accessory Work 3 rounds 20 Kettlebell Death March 3 rounds 12 Hip Thrust 1 round  40 Layng Banded leg curls ( dupla - um segura band enquanto outro executa). WOD 7' Amrap  5 Deadlifts  175/120 lbs - 80/55 kg 5 Hand Stand Push up

Wednesday Treino 4. Quarta Feira Mobility Ombros Warm up Skill A) Strict Pull up 3x 6 S.Pull up 3x 6 Chin up B) Core 3x  30'' Hollow Position 10 P. Zombie crunch 20 Leg pike 30'' Arch Position WOD Você escolherá entre Air Bike e Remo para realizar o workout. In 1 Minute 20'' Air Bike or Row Máx Wall Ball  20/14 lbs rest 3' (4 Rounds) Dinâmica  dupla 0 - 1 a 2 - 3 b 4 - 5 a 6 - 7 b 8 - 9 a 10 - 11 b  12 - 13 a  14 - 15 b

Tuesday Treino 2. Terça feira Mobility Torácica Warm up Conditioning Alternate * Every 30'' for 6' 10 Hang Clean 35/25 kg 10 Push ups rest 3' * Every 30'' for 6' 12 Sit ups 24 D.U rest 3' * Every 30'' for 6' 10 Kb Swing 24/16 kg 10 Box Jump rest 3' * Every 30'' for 6' 6 Burpees 

Monday Treino 1. Segunda Feira Liberação Mobility and  Warm up Quadril Skill   a) KB Step up (PEGA FARMER) 3x  10 leg left 10 leg right b) Front Rack Reverse Lunges 3x 12  c) Static split lunges (BODYWEIGTH) 1x 25 WOD 7' Amrap 5 Front Squat 135/95 lbs 5 T2B

Saturday Treino 6. Sábado Mobility And Warm up 3 rounds 30 Double unders 20 Sit ups 10 Med Ball Clean 10 Plank To elbows  WOD TEAM 2 For Time 50 Cal. Bike  100 *Wall Ball 20/14 lbs 50 Cal. Bike 100 *Push ups * Enquanto um atleta executa, o outro deve permanecer em plank Cap 13' Rest 5' For Time 50 Cal. Row 100 *S2O  90/65 lbs - 40/30 kg 50 Cal. Row 100 *KB Swing * Enquanto um atleta executa, o outro deve permanecer em plank Cap 13'

Friday Treino 5. Sexta Feira Mobility Quadril Warm up Skill a) Back Squat 3 - 3 - 1- 1- 1 @70/75/80/85/90% b) 10' Emom 1 Deadlfit @90% + 1 High Box Jump WOD Complete in 2' 30'' 2 rounds 6 Burpees over the bar 9 P. Snatch 75/60 lbs - 35/27 kg 6 Chest to Bar rest 1' And repeat for total of 3 rounds

Thursday Treino 4. Quinta Feira Mobility Quadril / Ombros Warm up Barbell Clean Skill A)   Hang Squat Clean * 10'' pause hang position and then fast movement  1x 1 @60% 1x 1 @70% 1x 1 @80% B) Work up to 1RM Hang Squat Clean Time: 10' WOD For Time 25 Thruster @135/95 lbs - 61/42 kg 20 T2B 20 Thruster 20 T2B 15 Thruster 20 T2B Cap 9'