Your workout of the day - CF 8585

Saturday Treino 6. Sábado Mobility and warm up Quadril / Torácica / Ombros For Time  Team 3 120 - 90 - 60 - 30 Air Bike  Wall Ball 20/14 lbs KB Swing 32/24 kg Then 90 - 60 - 30 O.Head Squat 95/65 lbs - 43/30 kg Box Jump Toes to bar Cap 32'

Friday Treino 5. Sexta Feira Mobility Torácica / Ombros Core  *Maximum time in plank position for 10' * Every minute 8 Sit ups 3 rounds 10 Side Plank rotation 30'' Banded Palloff hold rest as need each round Barbell Cycling Power Snatch 4 @50% 4 @55% 4 @60% WOD 12' Emom 1' 30'' ME Row 2' 8 P. Snatch @50% of power 3' 40 D.U/55 S.U

Thursday Treino 4. Quinta Feira  Mobility Tornozelos Accessory Work 2 Sets 30 Walking Lunges (bodyweight) Rest as need each round 2 Sets 30 Banded X walk 12 Side Lunges (each leg) Rest as need each round 3  Sets  16 *Déficit Barbell Reverse lunges ( alternate ) *Plate Rest as need each round 3 Sets 8 Single arm kb seated press 8 Single arm kb row Rest as need each round 2' Amrap 9 Double kb squat @16/16 / 12/12 kg 7 Push ups 5 Burpee B.J.O rest 1' 3' Amrap   9 Double kb squat 7 Push ups 5 Burpee B.J.O rest 2' 4' Amrap  9 Double kb squat 7 Push ups 5 Burpee B.J.O

Wednesday Treino 3. Quarta feira Mobility Quadril Accessory Work 3 sets 8 Windmill (each arm) rest as need each round 2 sets 10 Barbell Good morning rest as need each round 3 sets Double RSS kb Swing ( aqui o mais importante é potencializar a extensão do quadril e não a altura que o kb possar tomar). rest as need each round 2 sets 30 Banded leg curl rest as need each round 3 sets  12 Romanian Deadlift @30-40% of DL rest as need each round 2 sets 20 Hip thrust  rest as need each round ** Every minute on the minute for 6' 3 Deadlift @65% 6 kb Step up over @16/16 - 12/12 kg **In a minute.

Tuesday Treino 2. Terça Feira  Mobility Torácica Warm up Metcon ( TEAM 2) 3 rounds 8 T2B 8 *Strict HSPU 8 *Strict Pull up *kipping (women) / Strict (men) then 30 Cal. Bike (Row) then 3 rounds 10 T2B 10 Strict HSPU 10 Strict Pull up then 40 Cal. Row (Bike) then 3 rounds 10 T2B 10 Strict HSPU 10 Strict Pull up then 50 Cal. Bike (Row) 3 rounds 12 T2B 12 Strict HSPU 12 Strict Pull up then 60 Cal. Row (Bike) Continue how much as possible Time: 30'

Monday Treino 1. Segunda feira Mobility Quadril /ombros Warm up Barbell Clean Skill Squat Clean ''Double'' Every 20'' for 2' 2 Squat clean  @50% (TNG) Rest 2' Every 20'' for 1' 40'' 2 Squat clean  @55% (TNG) Rest 2' Every 20'' for 1' 20'' 2 Squat clean  @60% (TNG) WOD Complete in 1' 45'' 2 rounds  6 P.clean @115/80 lbs 8 Push press 10 Wall ball Rest 1'15'' and repeat for total four rounds 

Saturday Treino 6. Sábado  Mobility Tornozelos/Torácica/Ombros Warm up Every 2' 30'' for 10' 30 Double unders/50 S.U 10 T2B 14 KB Swing 32/24 kg WOD 10' Amrap ( TEAM 2) 10 H.S.PU 10 C2B 20 Cal. Row rest 3' 10' Amrap ( TEAM 2) 12 Double KB F.rack lunges 24/24 - 16/16 kg 10 Double KB S2O  20 Cal. Bike

Friday Treino 5. Sexta Feira Mobility Ombros Warm up Barbell Snatch Skill Power Snatch  ''Double'' Every 20'' for 2' 2 Power Snatch (TNG) @55% rest 2' Every 20'' for 1' 40'' 2 Power Snatch (TNG) @60% rest 2' Every 20'' for 1' 20'' 2 Power Snatch (TNG) @65% WOD For Time RX @135/100 lbs - 61/45 kg 20 - 15 - 10 - 5 O. Head Squat Burpee Box Jump over Cap 9'

Thursday Treino 4. Quinta Feira Mobility Quadril  Warm up 2x 8 Good Morning 16 Hollow rocks 2x  6 Hang Muscle clean 6 Press 1x 5 Deadlift @50% Skill Deadlift 3 @65% 2 @70% 1 @80% 1 @85% 1 @90% Test WOD - Cap 15' ''DT'' RX @155/105 lbs - 70/47 kg

Wednesday Treino 3. Quarta Feira Mobility Torácica WOD Tabata  Air Bike  rest 2' 4' Amrap  27' D.U 9 Sit ups rest 2' Tabata  Row rest 2' 4' Amrap  9 Push ups 15 Air Squat Rest 4' then 6' Amrap  9 Double kb Squat 16/16 - 12/12kg 6 Plate zombie crunch 45/35 lbs - 20/15 kg 3 Hand Stand Push up

Tuesday Treino 2. Terça Feira Mobility  Quadril / Torácica Warm up Barbell clean Skill  A) 1 P.Clean + 2 F. Squat + 1 P. Jerk 3 rounds / rest 1' each round @65 - 70 - 75% of power clean * pause 3'' in position (P.C/FS/PJ) B) Strength 0 - 45'' 3 F. Squat @75% of clean 45'' - 1'30'' 5  F. Squat @75% of clean 1'30'' - 2'10'' 7  F. Squat @75% of clean WOD 6' Amrap  10 Power Cleans  @115/80 lbs - 52/35 kg 3 Bar Muscle up rest 2' 6' Amrap  12 Kettlebell Swing 32/24 kg 6 Toes to ba

Monday Treino 1. Segunda Feira Mobility Quadril / Ombros Warm up 1x 20 Hollow Rocks 15 Push ups 10 Squat 1x 10 Kipping swing 8 Front squat 6 Press 1x  8 Worm walk 6 Sumo DL 6 High pull Then Thruster S.D.H.P Test WOD 1 -  CAP 8' ''FRAN'' RX @95/65 lbs - 43/30 kg * Record your score REST 6' WOD 2  - CAP 8' 21 - 15 - 9 S.D.H.P 95/65 lbs - 43/30 kg Burpee Over the bar * Record your score

Saturday Treino 6. Sábado Mobility Quadril / Ombros Warm up 3x 5 Muscle clean 5 Med Ball Clean 1' Plank Tabata  Plate Zombie crunch WOD TEAM 2 2 Rounds For Time 75 Wall Ball 20/14 lbs 150 Double Unders/250 S.U 30 Power Cleans 135/95 lbs 150 Double Unders/250 S.U 75 Push ups Cap 20'

Friday Treino 5.Sexta Feira Mobility Quadril Warm up 2x  24 Jumping jacks 6 Good Morning 6 Half burpee 12 Mountain climb 1x 5 Deadlifts @50% 1x 5 Deadlifts @55-60% Interval Training Five Rounds Men - Air Bike      (15 Cal) Women - Rowing (13 Cal.) In 2'  15/13 Calorias  5 Deadlifts @220/155 lbs - 100/70 kg máx Burpee over the bar Rest 4' Dinâmica 2 grupos (A/B) 0 - 2'          A 3' - 5'          B 6' - 8'          A 9 - 11'         B 12' - 14'      A 15' - 17'      B 18' - 20'      A 21' - 23'      B 24 - 26'       A 27 - 29'       B

Thursday Treino 4 Quinta Feira Mobility Ombros Warm up 3 rounds 5 Shoulder press 7 Worm walk 9 Squat Skill 0 - 45'' 3 Shoulder to over head 65% of clean and jerk 45'' - 1' 30'' 5   Shoulder to over head 65% of clean and jerk 1' 30'' - 2' 15'' 7 Shoulder to over head 65% of clean and jerk Rest 3' and repeat WOD 4 RFT 18 kettlebell Swing 32/24 kg 15 Chest to bar  12 Thrusters 95/65 lbs - 43/30 kg Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Torácica / ombros WOD 7' Amrap 10 H.S.P.U 15 Toes to bar 35 D.U rest 2' 7' Amrap 30 Plank shoulder taps 20 KB pass through 10 Plank to elbows rest 2' 7' Amrap 10 Cal. Bike 15 Cal. Row rest 2' 7' Amrap 10 Plate Zombie crunch 35/25 lbs - 15/10 kg 15 Leg Pike 20 V-ups

Tuesday Treino 2. Terça Feira Mobility Tornozelos / Quadril Warm up Skill 0 - 45'' 3 Front Squat 70% of clean 45'' - 1' 30'' 5  Front Squat 70% of clean 1' 30'' - 2' 15'' 7  Front Squat 70% of clean Rest 3' and repeat WOD Complete in 1' 16 Box Jump 4 Squat Clean 175/120 lbs - 80/55 kg rest 1' and then Complete in 2' 2 rounds 14 Box jump 4 Squat clean rest 1'and then Complete in 3' 3 rounds  12 Box Jump 4 Squat clean Rest 3' and repeat all over again

Monday Treino 1. Segunda Feira Mobility Quadril Warm up Barbell Snatch Skill a) 2 Power Snatch + 2 O. Head Squat 3 rounds / Rest 1' each round @65% @70% @75% Pause 3'' Power position Pause 3'' O.H squat position b)  Deadlifts 0 - 45'' 3 DL @80% 45'' - 1' 30'' 5 DL 1' 30'' - 2' 15'' 7 DL Rest 3' and repeat WOD For Time 3 Bar muscle up 9 Power Snatch 95/65 lbs - 43/30 kg 12 B.O.B 6 Bar muscle up 12 Power Snatch 15 B.O.B 9 Bar muscle up 15 Power Snatch 18 B.O.B 12 Bar muscle up 18 Power Snatch 21 B.O.B Cap 15'

Friday Treino 5. Sexta Feira Mobility Quadril Warm up Barbell clean Skill Squat Clean ‘’Single’’ Every 10’ for 2’ 10’’  (13 reps) 1 S. Clean @60% REST 2’ Every 10’ for 1’ 50’’ (11 reps) 1 S. Clean @65% REST 2’ Every 10’ for 1’ 30’’  (9 reps) 1 Squat Clean @70% WOD For Time 35 Box Jump 30 Front Squat @155/115 lbs - 70-52 kg 15 Toes to Bar 25 Box Jump Over 15 Toes to bar 30 Deadlifts @205/145 lbs - 92/67 kg 15 Burpee box jump over Cap 11'