Your workout of the day - CF 8585

Tuesday Treino 2. Terça Feira  Mobility Quadril  Warm up 3x 10 Good Morning 15 Jumping Squat 20 Sit ups Skill 6'  Emom 1' 6 Deadlift +  8 B.J.O 2' 8 Deadlift +  8 B.J.O 3' 10 Deadlift + 8 B.J.O 4' 10 Deadlift + 8 B.J.O 5' 8 Deadlift +  8 B.J.O 6' 6 Deadlift +  8 B.J.O @60 -70% 1 RM DL WOD For Time 21 - 15 - 9 Power Clean 115/80 lbs - 52/35 kg Front Squat Cap 7' 

Monday Treino 1. Segunda Feira Mobility Torácica / Ombros Warm up Barbell Snatch Skill Barbell Cycling Squat Snatch ‘’Single’’ Every 10’ for 2’ 10’’  (13 reps) 1 S. Snatch@65% REST 2’ Every 10’ for 1’ 50’’ (11 reps) 1 S. Snatch @75% REST 2’ Every 10’ for 1’ 30’’  (9 reps) 1 S. Snatch (Aumente o quanto for possível sustentar uma rep por 10''). WOD For Time 12 S2O                  @175/120 lbs - 80/55 kg 20 KB Swing          @24/16 kg 10 B.O.B 9 S2O 30 KB Swing 10 B.OB 6 S2O 40 KB Swing 10 B.O.B Cap 10'

Saturday Treino 6. Sábado  Mobility and Warm up 2x 8 Worm walk 10 Plank to elbows 12 Air Squat 15 Hollow rocks WOD Complete in 2' 15 Hand Stand Push up 18 T2B rest 1' and repeat for total 4 rounds Rest 2' Complete in 2' 18/13 Cal. Row 15/10 Cal. Bike rest 1' and repeat for total 4 rounds Rest 2' Complete in 2' 15 Front Squat @95/65 lbs - 42/30 kg 15 Burpees over the bar rest 1' and repeat for total 4 rounds

Friday Treino 6. Sexta Feira Mobility Quadril Warm up 2x 10 KB Romanian DL 12 KB Row 15 Rss KB Swing Skill Strength Deadlifts 8 - 6 - 6 - 4 - 4  @65/70/75/80/85% Warm up  Barbell C&J WOD 50 KB Swing 24/16 kg 40 Pull up 30 C&J 115/80 lbs Cap 11'

Thursday Treino 5. Quinta Feira Mobility Quadril Warm up Barbell Snatch Skill Barbell Cycling 3 Squat Snatch @65% rest 1' 3 Squat Snatch @70% rest 1' 3 Squat Snatch @75% rest 1' 3 rounds  8 Over head Lunges @60% 1RM of Snatch WOD 21 -1 5 - 9 Power Snatch @95/65 lbs - 42/30 kg Over head Squat Cap 7'

Wednesday Treino 3 Quarta Feira  Mobility Torácica Warm up Double Tabata altenate Escalada Plate Zombie crunch WOD (Team 2) 3 Rounds For  Time 120 D.U/160 S.U 75/60 Cal. Bike 120 D.U 75/60 Cal. Row 120 D.U 75 Sit ups Cap 36'

Tuesday Treino 2. Terça Feira Mobility Quadril Warm up Barbell Clean  Skill Barbell Cycling Clean and Jerk ''Singles'' Every 10'' for 2' 10''  (13 reps) 1 C&J @65% rest 2' Every 10'' for 1' 50''  (11 reps) 1 C&J @70% rest 2' Every 10'' for 1' 30''  (9 reps) 1 C&J @75% rest 2' WOD For Time 35 *Heavy Med ball clean  * 20 / 15 kg then 21 - 15 - 9 Deadlift  225/165 lbs - 102/75 kg Box Jump Over 9 - 7 - 5 Deadlifts 275/195 - 125/90 kg Burpee Box Jump Over Cap 12'

Monday Treino 1. Segunda Feira Mobility Ombros Warm up 2 rounds 10 Kipping swing 15 Leg pike 20 V-ups Skill Bar Muscle up 1 - 2 - 3 - 4 - 3 - 2 - 1 *Adaptação 1 *Band B.MU or Box B.MU *Adaptação 2 *Chest to Bar 3 - 4 - 5 - 6 - 5 - 4 - 3 *Adaptação 3 *Pull up 4 - 5 - 6 - 7 - 6 - 5 - 4 ** Ring Row or Band Strict Pull up (Iniciantes) Double unders 40 - 45 - 50- 55 - 50 - 45 - 40 *S. Unders 60 - 65 - 70 - 75 - 70 - 65 - 60 WOD 13' Amrap  10 KB Swing  32/24 kg 8 O.H. lunges  6 Strict H.S.P.U

Saturday  Treino 6. Sábado  Mobility and Warm up 3x 8 Worm walk 16 Hollow rocks 24 Mountain climb 12 V-ups WOD  ( Team 2 ) For Time 2000 m Row 3 rounds 30 Box Jump 20 Pull ups 2000 m Row 3 rounds 30 Toes to bar 20 B. Box Jump Over Cap 32'

Friday Treino 5. Sexta Feira Mobility Tornozelos / ombros Warm up 2x 30'' Hand Stand Hold 20 Reverse Lunges 10 Good Morning Skill 9' Emom 1' 10 Strict Hand Stand Push up 2' 10 Pistols 3' 10 Romanian DL WOD Tabata Wall Ball 20/14 lbs rest 2' then 8' Amrap 6 H.S.P.U 6 Deadlifts 205/145 lbs - 92/65 kg

Thursday Treino 4. Quinta Feira  Mobility Ombros Warm up  Barbell Snatch Skill Barbell Cycling 3 Squat Snatch @65% rest 1' 3  Squat Snatch  @65% rest 1' 3  Squat Snatch  @65% rest 1' WOD For Time 50 D.U/ 70 S.U 10 P. snatch 115/80 lbs - 52/35 kg 10 B.O.B 50 D.U 10 B.O.B 10 P. Snatch 50 D.U 10 P.Snatch 10 B.O.B Cap 10'

Wednesday Treino 3. Quarta Feira Mobility Quadril/Torácica Warm up 1x 20 Hollow rocks 20 Jumping jacks 5 Barbell Muscle clean 20  Jumping jacks 5 F. Squat 20  Jumping jacks 5 Push Press 20 Jumping jacks 20 Hollow rocks WOD (team 2) By in 100/80 Cal. Bike Then 3 Rounds of 20 Squat cleans 115/80 lbs - 52/35 kg 20 Toes to bar 20 Thrusters 20 Toes to bar Then  By out 2000 m Row Cap 30'

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up 2 rounds 10 Kipping swing 15 Leg pike 20 V-ups Skill Bar Muscle up 1 - 2 - 3 - 4 - 3 - 2 - 1 *Adaptação 1 *Band B.MU or Box B.MU *Adaptação 2 *Chest to Bar 3 - 4 - 5 - 6 - 5 - 4 - 3 *Adaptação 3 *Pull up 4 - 5 - 6 - 7 - 6 - 5 - 4 ** Ring Row or Band Strict Pull up (Iniciantes) Double unders 40 - 45 - 50- 55 - 50 - 45 - 40 *S.Unders 60 - 65 - 70 - 75 - 70 - 65 - 60 WOD 14' Amrap 4 Strict Pull up 8 Push ups 12 KBSquat

Monday Treino 1. Segunda Feira Mobility Torácica/Ombros Warm up  Barbell C&J Skill Barbell Cycling Clean and Jerk 3 @65% (TNG) Rest 1' 3 @70% (TNG) Rest 1' 3 @70% (TNG) Rest 1' WOD For Time 30 Shoulder to over head  @115/85 lbs - 52/40 kg 20 Cleans                          @155/120 lbs - 70/55 kg 30 Deadlifts                       @ 205/150 lbs - 92/65 kg Cap 8'

Saturday Treino 6. Sábado Mobility Tornozelos / ombros / Torácica Warm up WOD 7' Amrap ( TEAM 2) 10 T2B 8 Pull ups 6 Strict H.S.P.U rest 1' and repeat  REST 3' 7' Amrap 60 D.U 20 Cal. row 16 Cal. Bike Rest 1' and repeat

Friday Treino 5. Sexta Feira  Mobility Quadril / Ombros Warm up  Barbell Snatch Skill Barbell Cycling 3 Squat Snatch @65% rest 1' 3 Squat Snatch @65% rest 1' 3 Squat Snatch @65% rest 1' WOD For Time 21 - 18 - 15 Wall Ball  Burpee over the bar then 18 - 15 -  12  Over Head Squat 115/80 lbs - 52/35 kg Box Jump then 15 - 12 - 9 Squat Snatch 135//95 lbs - 61/42 kg Burpee box jump over Cap 18'

Thursday T reino 4. Quinta Feira Mobility Torácica Warm up 2x 20 Hollow rocks 10 v-ups 10 Half burpee 20 Jumping jacks Skill Abmat Sit up 10 -15 - 20 - 25 - 20 - 15 - 10  Toes to Bar       (UNBROKEN) 5 - 7 - 9 - 12 - 9 - 7 - 5 Double unders 30 - 35 - 40 - 45 - 40 - 35 - 30 Single unders 40 - 45 - 50 - 55 - 50 - 45 - 40 WOD For Time 50 D.U/65 S.U 20 kb Swing  32/24 kg 50 D.U 20 kb Swing 10 Hang Power clean  135/95 lbs - 61/42 kg 50 D.U 20 kb Swing  10 Hang P. Clean 20 Hand Stand push up Cap 9'

Wednesday Treino 3. Quarta Feira Mobility Quadril/Ombros Warm up  Shoulder Press and Squat WOD TEAM 2 2000 m Row Then 5 rounds 12 Chest to bar 24 S2O 100/75 lbs - 45/34 30 Back Squat Then 2000 m Row Cap 36’