Your workout of the day - CF 8585

Saturday Treino 6. Sábado Mobility and Warm up Quadril / Torácica / Ombros WOD Team 2 0 - 7' Amrap  14 Pull ups 24 Wall Ball @20/14 lbs 7' - 14' Amrap   14 Toes to bar  24 Push ups rest 3' 17' - 24' Amrap 14 Cal. Bike  24 Front Squat @50/35 kg 24' - 31' Amrap  60 Double Unders 24 Burpee over the bar

Friday Treino 5. Sexta Feira Mobility Quadril / Ombros Warm up 1x 6 Good morning 5 Hang M. Clean 3 Press 1x  6 D.L  5 H.M.Clean 3 Press 1x 8 D.L @50% Skill Deadlift 8 @60 4 @70 2 @80% rest 2' 8 @70 4 @80% 2 @90% WOD For Time  50 KB Swing 32 / 24 kg 30 Shoulder to over head @135/95 lbs - 61/43 kg then 3 Rounds For Time 8 Hang Clean @175/120 lbs - 80/55 kg 24 Box Jump Cap 16'

Thursday Treino 4. Quinta Feira  Mobility Quadril / Ombros Warm up Barbell Snatch Skill 12' Emom 1' Ring or box L-Sit + 10 Dips 2' 8-10 Plank Band pul 3' 3 Squat Snatch @65-70% WOD Every minute on the minute 1' 20'' ME Air Bike 2' 30'' ME Row 3' 15 O.Head Squat @90/65 lbs - 40/30 kg 4' 20'' ME Air Bike 5'30'' ME Row 6' 10 Power Snatch 7' 20'' ME Air Bike 8' 30'' ME Row 9' 15 O.Head Squat 10' 20'' ME Air Bike 11' 30'' ME Row 12' 10 Power Snatch

Wednesday Treino 3. Quarta Feira Mobility Torácica Warm up 2 - 3x 45'' Hand Plank 45'' Wall Squat 10 kipping Swing 20 Mountain climbers Metcon Complete in 4' 17 Hand Stand Push up 13 Chest to bar 27 Air Squat 13 **Burpees Rest 1'and repeat for total 5 rounds ** Para quem não teve a oportunidade de fazer D.U no workout de ontem (terça feira), poderá substituir o burpee por 50 - 60 pulo duplo de corda ou 70 pulo simples.

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up  Clean&Jerk Press Skill  a) Push Press 5 @60% 3 @65% ME @70% b) 8' Emom 1' 20'' l-sit + 8 - 10 Toes to bar 2' 2 Clean and Jerk @60% 1RM C&J WOD For Time 150 D.U/180 S.U 15 Deadlift  @265/210 lbs - 120/95 kg 120 D.U/150 S.U 12 D.L  90 D.U/120 S.U 9 D.L 60 D.U/90 S.U 6 D.L Cap 10'

Monday  Treino 1. Segunda Feira Mobility Tornozelos / Quadril Warm up Squat Skill Front Squat - taking the bar of the floor Every 20'' for 2' 40''  2 Front Squat @65% of clean rest 2' Every 20'' for 2'  2 Front Squat @70% of clean rest 2' Every 20'' for 1' 20''  2 Front Squat @75% of clean rest 2' WOD 3 Round For Time 16 KB f.Rack Step up @24/24 - 16/16 kg 14 Burpee Box Jump over Cap 15'

Saturday Treino 6. Sábado  Mobility and Warm up Torácica / Ombros WOD ''Saisse'' By in  ( team 3 ) 3.100 m Row then 3 Rounds For Time (Individual) 25 Box Jump 1 Ground to over head @85/60kg 25 Kettlebell Swing 32/24 kg 1 Ground to over head 25 Burpee over the bar 1 Ground to over head Cap 31'

Friday Treino 5. Sexta Feira Mobility Quadril/Ombros Warm up Clean Deadlift Skill a) Deadlift 3 rounds  7 - 5 - 3 @/70/75/80% b) 9' Emom 1' 20'' Hand Stand hold + 4 - 7 Strict H.S.P.U 2' 3 Power cleans 65-70% 3' 30 Hollow rocks WOD 8' Amrap 6 DL 135/95 lbs - 61/43 kg 4 Hang clean  8 Pull up

Thursday Treino 4.Quinta Feira Mobility Tornozelos / Quadril Warm up Squat Skill Front Squat - Taking the bar of the floor Every 20'' for 2' 40'''  2 Front squats @60% of clean Every 20'' for 2' 2 Front squats @65% Every 20'' for 1' 20'' 2 Front squats @70% WOD For Time Toes to bar Thrusters  12 - 10 - 8 @40/30 kg 10 - 8 - 6 @50/35 kg 8 - 6 - 4  @60/40 kg Cap 14'

Wednesday Treino 3. Quarta Feira Mobility Torácica Skill and warm up Core 3 rounds  12 Plank band pull 20 Plank kb passthrough 12 Plank to elbows rest 1' each round 3 rounds  30'' Band Palloff hold 10 Side plank rotation  WOD 16' Emom 1' 8 B.B.J.O 2' 20'' Air Bike 3' 30'' Cal. Row 4' 12 Plate Zombie Crunch @35/25 lbs - 15/10 kg

Tuesday Treino 2. Terça Feira Mobility Quadril / Ombros Warm up barbell snatch Plank shoulder taps l-sit pops Skill  12' Emom 1' 20 Ring or box l -sit hold + 10 dips 2' 8 double kb front rack step up @24/24 - 16/16 kg 3' 3 Squat Snatch @60-65% WOD 8' Amrap  8 Over head Squat 115/80 lbs - 52/35 kg 8 Hand Stand Push up

Monday Treino 1. Segunda Feira Mobility Ombros Warm up 3x 5 press 20 double unders 10 hollow rocks 10 Superman 10 Kipping swing Skill Push press 5 @55% 5 @60% ME @65% WOD ''XuXu" 3 RFT 20 KB Swing 32/24 kg 1 Shoulder to over head 85/60 kg 20 C2B 1 Shoulder to over head 42 Double unders / 62 S.U Cap 12'

Saturday Treino 6. Sábado Mobility and warm up Tornozelos/Quadril/Ombros Metcon Team 2 13' Amrap 14 Box Jump over 16 DL @175/125 lbs - 80/55 kg 20 Cal. Bike rest 6' 13' Amrap 14 T2B 16 Pull ups 20 Cal. Row

Friday Treino 5. Sexta Feira Mobility Quadril / Torácica Warm up 2 Rounds 10 plank to elbows 5 High Pull 10 kb side lunges 15 L-sit pop Skill 12' Emom 1' 3 Cleans @60 - 65% 2' 20'' ring or box L-sit hold + 10 Dips 3' 30'' kb wall squat WOD By in 50  Wall Ball  @20/14 lbs  then 3 RFT 15 S2O 95/65 lbs - 43/30kg 15 Back Squat 15 B.O.B Cap 13'

Thursday Treino 4. Quinta Feira Mobility Quadril/Ombros Warm up Barbell Snatch Skill A) Hang Squat Snatch 3 @60% 3 @65% 3 @70% 3 @75% rest 1' 30'' each round B) 9' Emom 1' 20'' H.S hold + 3 - 6 S.H.S.P.U 2' 30'' Hollow hold 3' 45'' Plank WOD 3 Rounds For Time 100 D.U/150 S.U 15 H.P.snatch 95/65 lbs 12 Strict H.S.P.U Cap 11

Wednesday Treino 3. Quarta Feira Mobility and Warm up Torácica/Ombros WOD For Time Team 2 3 km Row 40 Pull ups 120 Step up medball bear hug @20/14 lbs 120 Sit ups 40 Pull ups 160 Cal.Bike Cap 35'

Tuesday Treino 2. Terça Feira Mobility Quadril Warm up Barbell HC Squat Skill Front Squat - Taking the bar of the floor Every 20'' for 3' 2 Front Squat @55% 1RM Clean rest 2' Every 20'' for 2' 20'' 2 Front Squat @60% 1RM Clean rest 2' WOD 0 - 2'  ME B.O.B 2' - 4'  10 Hang S.Clean  135/95 lbs - 61/43 kg 15 Box Jump 4' - 5'  rest  5' - 7'  ME B.O.B 7' - 9'  15 KB Swing @32/24 KG 15 T2B 9' - 10'  rest 10' - 11'  ME B.O.B 11' - 13'  10 Hang S.Clean  @135/95 lbs - 61/43 kg 15 Box Jump 13' - 14'  rest 14' - 15''  ME B.O.B 15' - 17'  15 KB Swing @32/24 KG 15 T2B Score = Burpee

Monday Treino 1. Segunda Feira  Mobility Ombros Warm up 3 rounds 3 press 20'' arch hold 20'' hollow hold A) Push Press 5 @50% 5 @55% ME @60% Rest 1' each round B) Hand Stand push up 8' Emom 1' 10 H.S.P.U 2' 20''- 30'' Double kb O.Head  @24-24/16/16 kg C) Death by Deadlift @245/175 lbs - 110/80 kg 10' Emom 1' 5 DL 2' 6 DL 3' 7 DL ... keep adding 1 rep every minute

Saturday Treino 6. Sábado Mobility and warm up Torácica / Ombros WOD 5' Amrap  9 Box Jump 7 T2B 5 Power Snatch 75/55 lbs - 35/25 kg rest 3' and repeat  rest 3'  5' Amrap 12 kb Swing @32/24 kg 9 kb Squat 24 D.U/35 S.U rest 3' and repeat 

Friday Treino 5. Sexta Feira Mobility Quadril / Ombros Warm up Barbell clean Skill a) Hang Squat Clean 4 rounds - 3 reps @50% rest as need each rounds b) 6' Emom 1' 10 Strict Pull up (supinated grip) 2' 25 Hollow Rocks WOD Team 2 2 rounds for time 10 Hang Squat Clean 135/95 lbs - 61/43kg 9 B.O.B 45 Wall ball @20/14lbs 10 Hang Squat Clean 9 B.O.B 45 Wall Ball  10 Hang Squat Clean 9 B.O.B 21 Cal. row/Air Bike 10 Hang Squat Clean  9 B.O.B 21 Cal.Bike/Row Cap 17'

Thursday Treino 4. Quinta Feira Mobility and warm up Quadril/Torácica Accessory Work A) Romanian DL 3 Rounds - 8 Reps then Band leg curl 1 rounds - 30 reps  B) Box back extension 3 rounds - 8 a 10 reps then Band leg curl 1 rounds - 30 reps  C) Bent over barbell row 3 rounds - 8 reps WOD 3 rounds 10 Deadlift @135 - 95 lbs - 61/43 kg 6 S2O Then 2 rounds  9 Deadlfits @155 - 110 lbs - 70/50 kg 5 S2O Then 1 round 8 Deadlift @175 - 125 lbs - 80/55 kg 4 S2O *Each round must be done without breaks or 10 burpees will be performed on each break *Cada rodada deve ser realizada sem intervalos ou 10 burpees serão executados em cada intervalo. Cap 12'

Wednesday  Treino 3. Quarta Feira Mobility and  Warm up Torácica 8' Emom 1' 20'' L-sit + 6 - 10 T2B 2' 15 V - ups 12' Emom 1' 30'' Row 2' 20'' Air bike 3' 30'' ME B.J.O  8' Amrap  5 Pull ups 10 Air Squat 25 D.U/40 S.U

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up barbell snatch hand plank Skill a) 4 rounds  3 Hang Squat Snatch @50% of snatch rest as need each round b) 8' Emom 1' 25 Hollow rocks 2' 20'' Hand stand hold + 3 - 5 Strict H.S.P.U WOD For Time 20 Hand Stand push up 20 Burpees over the bar 20 Hang Squat Snatch 115/80 lbs - 52/35 kg 20 Hand Stand push up 20 Burpees over the bar Cap 12'

Monday Treino 1. Segunda Feira Mobility Quadril Warm up 2x 10 side lunges  8 kb single stiff Accessory Work 3x 10 Front Rack lunges  3x 10 kb split stance RDL (each leg) 12 Single leg hip thrust (foot resting on the ball) WOD 3 Rounds For Time 20 Wall Ball 20/14 lbs 20 Rss KB Swing 32/24 kg 10 Step up Cap 10'