Your workout of the day - CF 8585

Tuesday Treino 2. Terça Feira Mobility Torácica Warm up Barbell Snatch WOD In 4' 15 H.S.P.U   15 kb Swing @32/24 kg 50 D.U ME Power Snatch 75/55 lbs - 35/25 kg Rest 2' In 4' 15 H.S.P.U   15  Power Snatch 75/55 lbs - 35/25 kg 50 D.U ME  kb Swing @32/24 kg Rest 2' In 4' 15 H.S.P.U   15 kb Swing @32/24 kg 50 D.U ME Power Snatch 75/55 lbs - 35/25 kg Rest 2' In 4' 15 H.S.P.U   15  Power Snatch 75/55 lbs - 35/25 kg 50 D.U ME  kb Swing @32/24 kg

Monday Treino 1. Segunda Feira Mobility Quadril Warm up Squat  Skill  Front Squat   (taking the bar of the floor) ME @80% Rest 3' ME @85% Rest 3' ME @85% + WOD 2' Amrap 3 Squat Clean 135/95 - 61/43 kg 6 Box Jump Rest 1' and repeat for total 5 rounds

Saturday Treino 6. Sábado  Mobility and Warm up Quadril/Torácica/Ombros WOD Team 2 14' Amrap 10 Strict H.S.P.U 20 Kb Swing 32/24 kg 20 Cal. row 10 T2B Rest 5' 14' Amrap 20 Cal. bike 10 S2O      115/80 lbs - 52/35 kg 10 O.H. Squat 20 Plate Zombie Crunch

Friday Treino 5. Sexta Feira Mobility Ombros Warm up Barbell H.P Snatch Skill A) Barbell Cycling Hang P. Snatch 5 @65% of power 5 @70% of power 3 @75% of power 3 @80% of power rest 1' each round B) Pull up 5 Weighted pull up 5 Weighted pull up ME Pull up ( kipping or Butterfly) rest 1' each round WOD 3 Rounds For Time 10 H.Power Sntach @95/65 lbs - 43/30 kg 10 Pull ups Cap 6' Rest 3' 3 Rounds For Time 10 Deadlift @225/165 lbs - 102/75 kg 10 B.Box Jump Over Cap 6'

Thursday Treino 4. Quinta Feira Mobility Quadril Warm up  Squat Skill Front Squat 5 @70% 3 @75% ME @80% rest 1' each round WOD Team 3 18 rounds (6 para cada atleta) 10 *Cal. bike  (cada atleta deve fazer apenas 10 calorias por round. A tela deverá ser zerada no inicio de cada round). *Trio mulheres 8 calorias/atleta Then Individual Máx rounds 20 Wall Ball 20/14 lbs 10 FR lunges 115/80 lbs - 52/35 kg 20 Push ups Time 26'

Tuesday Treino 2. Terça Feira Warm up Barbell clean WOD In 4' 10 Thruster @115/80 lbs - 52/35 kg  80 D.U / 100 S.U 12 B.O.B ME Squat clean  Rest 2' In 4' 10 Thruster @115/80 lbs - 52/35 kg  80 D.U / 100 S.U 12 B.O.B ME Squat clean  Rest 2' In 4' 10 Thruster @115/80 lbs - 52/35 kg  80 D.U / 100 S.U 12 B.O.B ME  Clean & Jerk Rest 2' In 4' 10 Thruster @115/80 lbs - 52/35 kg  80 D.U / 100 S.U 12 B.O.B ME Clean & Jerk

Monday Treino 1. Segunda feira Mobility Quadril / Torácica Warm up 1x  10 Good Morning 30 Hollow rocks 1x 10 DL @50% 20 Hollow rocks A) Deadlift 5 70% 3 75% ME 80% rest 1' each round B) Every 25'' for 7' = 16 rounds (6' 40'') 10 Sit ups WOD 15' Amrap 8 KB Ste p up over @32/24 kg ( 10 T2B 8 *Box Jump  10 KB Swing   @32/24 kg *Adaptação Half Burpee  

Saturday Treino 6. Sábado  Mobility Quadril/Torácica/Ombros Warm up Empty Bar 2x 6 Press 6 S.D.H.P 10 Squat 10 Hollow rock 10 Superman WOD 3 Rounds For Time 1000/800 m row 30 S2O @95/65 lbs - 43/30 kg 20 C2B Cap 18' rest 3' 3 Rounds For time 60/44 Cal. Bike 30 Globet Squat @32/24 kg 20 S.D.H.P  @95/65 lbs -  43/30 kg Cap 18'

Friday Treino 5. Sexta Feira Mobility Quadril / Torácica Warm up Barbell H.P. snatch Skill Barbell Cycling a) Hang Power Snatch (Unbroken) 5 @60% of Power rest 1' 5 @65% of Power rest 1' 3  @70%  of Power rest 1' 3 @75%  of Power b) Deadlift 5 @65 5 @70 ME @75% rest 1' each round WOD For Time 50 Burpees Box Jump over Every minute 8 kb swing  starting from zero @32/24 kg Cap 8'

Thursday Treino 4. Quinta feira Mobility Quadril Warm up Front squat P. Clean Skill A)  Core  Every 20'' for 4' 9 Sit ups Rest 4' A1) Maximum time in plank position for 10' Every minute 8 V-ups  starting from zero B)  Front Squat 5 @65% of clean 3 @70% of clean ME @75% of clean WOD 4 Rounds For Time 6 Power cleans @175/133 lbs - 80/61 kg 12 Kettlebell F.R Lunges @24/24 - 16/16 kg 15 Toes to bar Cap 12'

Wednesday Treino 3. Quarta Feira Mobility Ombros Warm up 12' Emom 1' 10 - 15 Banded Row 2' 10 Push ups 3' 30 Hollow rocks 4' 30'' Hollow hold Skill a) Pull up 5 Strict pull ups rest 1' 5 Strict pull ups rest 1' ME Pull ups (kipping/butterfly) Rest 4' b) Hand Stand Push  5 Strict H.S.P.U rest 1' 5 Strict H.S.P.U rest 1' ME H.S.P.U (kipping) WOD 13' Amrap (team 2) 16/12 Cal. Bike or Row 10 Pull ups 10 H.S.P.U

Tuesday  Treino 2. Terça Feira Mobility  Quadril / Ombros Warm up Barbell Snatch then A)  For Time 17 Power Snatch @75/55 lbs - 35/25 kg 12 O.H.Squat 23 Burpee over the Bar Cap 4' rest 4' then B)  In 4' 12 Power Snatch @95/65 lbs - 43/30 kg 100 D.U 15  O.H.Squat ME Burpee over the bar rest 2' In 4' 10 Power Snatch @115/80 lbs - 52/35 kg 90 D.U/ 12  O.H.Squat ME Burpee over the bar rest 2' In 4' 8 Power Snatch @135/95 lbs - 61/43 kg 80 D.U 9  O.H.Squat ME Burpee over the bar rest 2' *score = Burpee

Monday Treino 1. Segunda Feira Mobility Ombros Warm up Barbell H.P.C Barbell Press Skill A) Shoulder Press Every 20'' for 2' 5 Shoulder Press @50% of push press rest 2' Every 20'' for 1' 40''  3 Shoulder Press @55% of push press B) Hang P. Clean 5 @65% of power rest 1' 5 @70% of power rest 1' ME @75% of power WOD 10' Amrap  6 Deadlifts 225/165 kg - 102/75 kg 9 Box Jump 12 Wall Ball 20/14 lbs

Saturday Treino 6. Sábado  Mobility Quadril / Torácica Warm up 3x 20 D.U 15 V - ups 10 Med ball clean WOD For Time Team 2 400 Double unders / 500 S.U 60 KB Swing 32/24 kg 1500 m Row 50 KB Swing 150 Wall Ball 20/14 lbs 40 KB Swing 100 Toes to Bar Cap 30'

Friday Treino 5. Sexta Feira Mobility Torácica / Ombros Warm up Barbell H.P.Snatch Skill Barbell Cycling Hang Power Snatch (Unbroken) 5 @55% of Power rest 1' 5 @60% of Power rest 1' 3  @65%  of Power rest 1' 3 @70%  of Power WOD 16' Emom 1' 12/8 Cal. Bike 2' 7 Hang P. Snatch 115/80 lbs - 52/35 kg 3' 7 B.B.J.O 4' 12 Chest to bar 

Thursday Treino 4. Quinta Feira Mobility Tornozelos / Ombros Warm up Shoulder Squat Skill A) Shoulder Press Every 20'' for 2' 5 Shoulder press @45% of push press rest 2' Every 20'' for 1' 40'' 5 Shoulder press @50% of push press B) Front Squat   (Taking the bar of the floor) 5     @60% of clean 5     @65%  of clean *ME @70%  of clean *Max effort. - *Máximo esforço. Week 2 - Semana 2  WOD For Time 15 Deadlift  @95/65 lbs - 43/30 kg 15 Cluster 12  Deadlift @135/95 lbs - 61/43 kg 12  Cluster 9  Deadlift @175/120lbs - 80/55 kg 9 Cluster Cap 11'

Wednesday Treino 3. Quarta Feira Mobility Torácica Core a)  3 rounds 30'' Hollow Hold rest 30'' 30 Hollow rocks rest 1' b) Maximum time in plank position for 10' Every minute 7 *Plate zombie crunch starting from zero  *@35/25 lbs - 15/10 kg WOD 0 - 6' (team 2) Cal. Row  6' - 10' (individual) Máx rounds  6 Toes to bar 8 kB Swing 32/24 kg 10' - 16'  (team 2) Cal. Bike 16' - 20'  (individual) 6 T2B 8 kB Swing 32/24 kg

Tuesday Treino 2. Terça Feira Mobility Torácica / Ombros Warm up Barbell H.P.C Skill Barbell Cycling A) Hang Power Clean (Unbroken) 5 @60% of Power rest 1' 5 @65% of Power rest 1' ME @70% of Power B) Weighted strict pull up  9 - 7 - 5 rest as need each round WOD 3 rounds 50 D.U / 65 S.U 9 B.O.B 4 B.M.U then 2 rounds 60 D.U / 75 S.U 12 B.O.B 5 B.M.U 3 Hang cleans 200/145 lbs - 90/65 kg then 1 round 100 D.U/ 150 S.U 15 B.O.B 6 B.M.U 3 Hang cleans 9 Front Squat Cap 13'

Monday Treino 1. Segunda Feira Mobility Quadril / Ombros Warm up 2x 10 Good morning 10 Plank to elbows Skill A) Push ups Every 20'' for 4' 9/7 Push ups B) Deadlift 5 @60% 5 @65% ME@70% *Máx Effort  - Esforço Máximo WOD 10 Rounds For Time 10 WB  20 lbs 8 Box Jump  6 S2O  @135/95 lbs - 61/43 kg Cap 15'