Your workout of the day - CF 8585

Saturday Treino 6. Sábado  Mobility Quadril / Torácica Warm up 3x 15 Leg Pike 10 Toes to kb 10 Side Plank rotation left 10 Side Plank rotation right 15 Hollow rocks WOD 7' Amrap 9 O.H.S  75/55 lbs - 35/25 kg 9 Plate Zombie Crunch 35/25 lbs - 15/10 kg 9 Push ups REST 5' 7' Amrap  9 kb Thrusters 16/16 - 12/12 kg 9 Sit ups 9 T2B REST 5'

Friday Treino 5. Sexta Feira Mobility   Ombros                       Warm up H.S.Snatch Skill a) Barbell Cycling Hang Squat Snatch  3 Hang Squat Snatch  @50 1RM rest 1' 3 Hang Squat Snatch  @50% rest 1' 3 Hang Squat Snatch  @50%  rest 1' WOD 12' Emom 1' 6 Hang Squat Snatch 115/80 lbs - 52/35 kg 2' 12 Chest to bar 3' 35'' Row 4' Rest                                                                                                                                                     ...

Thursday Treino 4. Quarta Feira Mobility Quadril  Warm up Squat Skill  A) Back Squat 3x 8 @50% 1RM B) Accessory work 9' Emom 1' 12 Front Rack Reverse Lunges 2' 8 Split Stance kb Romanian deadlift (each leg) 3' Rest WOD 8' Amrap  40 D.U/60 S.U 12 Deadlifts @175/120 lbs - 80/55 kg 9 Front Squats 

Wednesday Treino 3. Quarta Feira  Mobility and Warm up 3x 20 Mountain climbs 10 Medball clean 5 Half Burpee WOD ( TEAM 2) ''Mirela''  3.8 By in  81 Cal. Row then 4 Rounds  28 Burpee Box Jump Over 38 Wall Ball 20/14 lbs then  By out  81 Cal. Bike Cap 28'

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up H.P.C Skill Barbell Cycling Hang Power Clean 5 @50% 1RM Rest 1' 5 @50% 1RM Rest 1' 5 @50% 1RM Rest 1' WOD Complete in 3'  Three rounds of 3 Hang Power Cleans @115/80 lbs - 52/35 kg 5 Push Press 7 T2B Rest 1' and repeat for total of 3 rounds

Monday Treino 1. Segunda Feira Mobility Quadril Warm up Side Lunges Good Morning Worm walk Skill a) Deadlift 3x 8 @55% 1RM b) kb Step up 3x 8 leg right / 8 leg left WOD For Time 6 - 8 - 10 - 12 - 10 - 8 - 6 Front Rack Lunges 135/95 lbs - 61/42 kg Burpees Over the bar Cap 10'

Saturday Treino 6. Sábado  Mobility Ombros WOD 7' Amrap  By in (Team 2) 30 Cal. Bike  Then máx rounds (Individual) 7 T2B 7 H.S.P.U rest 2' and repeat REST 3' 7' Amrap  By in (Team 2) 30 Cal. row Then máx rounds ( Individual) 30 D.U/50 S.U 10 kb Swing 32/24 kg rest 2' and repeat 

Friday Treino 5. Sexta Feira Mobility Tornozelo / Quadril Warm up Squat Skill a) Front Squat + Barbell jump squat 2 F. Squat @85% Immediately after 6 Barbell Jumping SQUAT rest 2 F. Squat @90??? Immediately after 6 Barbell Jumping SQUAT rest 2 F. Squat @??? Immediately after 6 Barbell Jumping SQUAT rest 2 F. Squat @??? Immediately after 6 Barbell Jumping SQUAT WOD For Time 6 Power Cleans 155/110 lbs - 70/50 kg 15 Front Squat 3 S2O 6  Power Cleans  12 Front Squat 3 S2O 6  Power Cleans 9 Front Squat 3 S2O 6  Power Cleans 6  Front Squat 3 S2O 6 Power Cleans 3  Front Squat 3 S2O Cap 15'

Thursday Treino 4. Quinta Feira Mobility Torácica / Ombros Warm up H.clean Skill BUILD IN 12 MINUTES 1RM OF HANG POWER CLEAN WOD Every 3' for 12' 9 Deadlifts 185/125 lbs - 85/60 kg 18 Push ups 27 Wall Ball 20/14 lbs

Wednesday Treino 3. Quarta Feira Mobility Ombros Warm up Snatch Skill a)  Hang Squat Snatch BUILD IN 12 MINUTES 1RM OF HANG SQUAT SNATCH WOD  ''PIANTA''  3.2 2 Rounds For Time 32 kb Swing 32/24 kg 3 P. Snatch 155/110 lbs - 70/50 kg 2 O.H. Squat 32 Pull ups 3 P. Snatch 2 O.H. Squat 32 B.O.B 3 P. Snatch 2 O.H. Squat Cap  20'

Tuesday Treino 2. Terça Feira Mobility Quadril Warm up Squat Skill Back Squat + Pliometria 2 Back Squat @85% immediately after 8 Split Jumping Squat rest as  needed 2 Back Squat 90% immediately after 8 Split Jumping Squat rest  needed 2 Back Squat @??? Immediately after 8 Split Jumping Squat rest  needed 2 Back Squat @??? Immediately after 8 Split Jumping Squat WOD 10' Amrap  15 T2B 10 Step up (pega farmer) 24/24 - 16/16 kg 15 Box Jump Over

Monday Treino 1. Segunda Feira Mobility Torácica Warm up 3x 30'' Superman hold 10 Box hip extension (dupla) 10 Plate zombie crunch 30'' Hollow hold WOD (TEAM 2) For Time 4km  Row Cap 16' REST 1' For Time 9km Bike Cap 16'

Friday Treino. 5 Sexta feira Mobility Torácica / Ombros Warm up and Skill 12' Amrap 5 Windmill (each arm) 5 Zombie Crunch plate 5 Toes to KB 10 Hollow Rocks WOD 3 Rounds For Time 10 Power Snatch  95/65 lbs 10 B.O.B 10 Thrusters 10 T2B Cap 13'

Thursday Treino 4. Quinta feira Mobility Ombros Warm up WOD 4 Rounds 45'' ON 1' 15'' OFF Hand Stand Push up rest 2' 4 Rounds 45'' ON 1'15'' OFF Rowing rest 2' 4 Rounds 45'' ON 1'15'' OFF Air Bike rest 2' 4 Rounds 45'' ON 1'15'' OFF S.D.H.P  35/25 kg

Wednesday Treino 3. Quarta Feira Mobility Quadril Warm up Squat Skill a) Front Squat + Barbell jump squat 3 F.Squat @85% immediately after 6 Barbell Jumping SQUAT rest 3 F.Squat @??? immediately after 6 Barbell Jumping SQUAT rest 3 F.Squat @??? immediately after 6 Barbell Jumping SQUAT rest 3 F.Squat @??? immediately after 6 Barbell Jumping SQUAT WOD Wall Ball      @25/16 lbs 20 - 30 - 40 Squat Clean  @175/120 125 lbs - 80/56 kg 12 - 9 - 6 Cap 9'

Tuesday Treino 2. Terça Feira Mobility and Warm up 6' Amrap 5 Worm walk 5 Toes to kb 5 Ring row 5 Good Morning 20 D.U/35 S.U WOD 3 Rounds  15 KB Swing 32/24 kg 12 Pull ups Cap 7' rest 2' 3 Rounds 15 KB Swing 32/24 kg 15 T2B Cap 7' Rest 4' 3 Rounds 50 Double unders 25/20 Push ups Cap 7' rest 2' 3 Rounds 50 D.U 15 Deadlifts 175/125 lbs - 80/56 kg Cap 7'

Monday Treino 1. Segunda Feira Mobility Quadril Warm up Squat Skill Back Squat + Pliometria 3 Back Squat @85% immediately after 8 Split Jumping Squat rest as  needed 3 Back Squat ??? immediately after 8 Split Jumping Squat rest  needed 3 Back Squat @??? Immediately after 8 Split Jumping Squat rest  needed 3 Back Squat @??? Immediately after 8 Split Jumping Squat WOD** As many reps as possible in 12' 1 Power Snatch 95/65 lbs - 42/30 kg 1 O.H. Squat 2 Power Snatch 95/65 lbs - 42/30 kg 2 O.H. Squat ... **Every 1' 30'' 4 B.O.B 1'30'' = BOB 3'      = BOB 4'30'' = BOB ...

Saturday Treino 6. Sábado  Mobility Quadril / Ombros Warm up WOD  Team 2 7' Amrap  24 Cal. Row 24 Push press 115/80 lbs - 52/35 kg rest 2' 7' Amrap 24 Cal. Row 24 DL 175/120 lbs - 80/55 kg Rest 4' 7' Amrap 24 Cal. Bike 24 T2B rest 2' 7' Amrap 24 Cal. Bike 24 Pull ups

Friday Treino 5. Sexta Feira Mobility Tornozelo / Quadril Warm up  Squat Skill a) Front Squat + Barbell jump squat 4 F.Squat @80% immediately after 6 Barbell Jumping SQUAT rest 4 F.Squat @??? immediately after 6 Barbell Jumping SQUAT rest 4 F.Squat @??? immediately after 6 Barbell Jumping SQUAT rest 4 F.Squat @??? immediately after 6 Barbell Jumping SQUAT WOD For Time 27 WB 9 Burpees 43 D.U 21 WB 12 Burpees 43 D.U 15 WB 15 Burpees 43 D.U 9 WB 18 Burpees 43 D.U 15 WB 21 Burpees 43 D.U 21 WB 24 Burpees 43 D.U 27 WB 27 Burpees 43 D.U Cap 18'