Your workout of the day - CF 8585

Saturday Treino 6. Sábado Mobility Torácica / Ombros Warm up 3x 5 Power Snatch (empty bar) 20 D.U 20'' Hand Stand Hold WOD Every minute on the minute for 32' 1' 15 kb Swing 32/24 kg 2' 30'' ME Row 3' 12 B.O.B 4' 20'' ME Bike  5' 9 Power Snatch 75/55 lbs - 35/25 kg 6' 12 H.S.P.U 7' 15 Box Jump 8' Rest 

Friday Treino 5. Sexta Feira Mobility Quadril / Torácica Warm up 3x 8 barbell reverse lunges (empty bar) 10 V-Ups 12 hip thrust single leg (pé apoiado na medball) Skill Back Squat ( Rack ) 5x 5 @60% WOD 5 Rounds For Time 9 Deadlifts @225/165 lbs - 102/75 kg 12 T2B 15 Wall Ball 20/14 lbs Cap 11'

Wednesday Treino 4. Quinta Feira Mobility  Torácica / Ombros Warm up empty bar  2 Rounds  5 Press 5 Sumo Deadlift high pull 10 Kipping Swing 10 Plank To elbows WOD Team 2 14' Amrap 30/22 Cal.Bike  30 S.D.H.P @95/65 lbs -  43/30 kg 30 Push ups Rest 4' 14' Amrap 30 Cal. Row 30 Push Press @95/65 lbs - 43/30 kg 20 Pull up

Saturday Treino 6. Sábado  Mobility and Warm up 3x  5 medball clean 10 V-ups 12 Jumping lunges 5 Press WOD 2 Rounds For Time 24 Cal. Bike  40 T2B 50 Wall Ball 24 Cal. Bike 40 Front rack Lunges 95/65 lbs - 43/30 kg 50 Russian kb Swing 32/24 kg 24 Cal. Row  40 Thrusters  50 Box jump 24 Cal. Row Cap 36'

Friday Treino 5. Sexta Feira  Mobility Torácica / Ombros Warm up Barbell Clean Skill a) Power clean 4x 3 @60% ( tng ) b) Ring Dip or Box 3x 8 - 12 c) Floor Press 3x 8 - 10  WOD 12' Amrap 5 Burpee over the bar  7 Power clean @115/80 lbs - 52/35 kg 9 Chest to bar

Thursday Treino 4. Quinta Feira Mobility Ombros Warm up Barbell Snatch Skill a) Squat Snatch   4x 2 @60% (tng) b) Chin up 3x 5 - 10  c) Bent over barbell row supinated grip 3x 8 - 12 WOD  3 Rounds For Time 50 D.U 15 H.S.P.U 10 P. Snatch @95/65 lbs - 43/30 kg Cap 11'

Wednesday  Treino 3. Quarta Feira Mobility Quadril / Torácica Warm up 2x 30'' Hollow hold 10 Prone YWT 20 Floor Glute Bridges Accessory Work Kettlebell Split stance RDL 3x 14 (7 each leg )  Hip thrust 4x 12 Box Hip extension 3x 10 -12 WOD  12' Emom 1' 15 Rss kb Swing 32/24 kg 2' 9 Cal. Bike or 20'' ME 3' 8 S.D.H.P @50/35 kg

Tuesday  Treino 2. Terça feira Mobility Quadril Warm up 3x 24 Walking Lunges (Bodyweight) 45'' Wall squat hold (Bodyweight) Skill 8'  Emom 1' 10 Barbell Reverse Lunges ( 5 each leg ) 2' 10 kettlebell Side Lunges     ( 5 each leg ) WOD Every 1'30'' for  9' ( 6 rounds ) 9 Back Squat @110/80 lbs - 50/35 kg 18 Box Jump over 

Monday Treino 1. Segunda Feira Mobility Ombros Skill and Warm up A) kipping Swing / K. Pull up B) 5' Emom 1 - 4  B.M.U + 9 Push up rest 2'  C) 5' Emom 7 T2B + 9 Sit ups WOD 6' Amrap 6 Burpees 24 D.U/35 S.U

Saturday Treino 6. Sábado  Mobility and Warm up 8' Emom 1' 40'' Side plank right 2' 10 Side plank rotation right 3' 40'' Side plank left 4' 10 Side plank rotation left WOD (Team 2) 4 Rounds for time 20 Pull ups 20 H.S.P.U 20 Cal. Bike Cap 12' rest 3' 4 Rounds For Time 20 Deadlifts @175/125 kg - 80/55 kg 20 Single arm kb Over Head Lunges 24/16 kg 20 Cal. Row Cap 12'

Friday Treino 5. Sexta Feira Mobility Ombros Warm up Press V - ups Skill Push Press 5 @70% 3 @75% 1 @80% rest 3' 5 @75% 3 @80% 1 @85% WOD 12' Amrap 7 Toes to bar 5 Thruster @135/95 lbs - 61/42 kg 9 Burpee Over the Bar

Thursday Treino 4. Quinta Feira Mobility Torácica / Ombros  Warm up Barbell Snatch Skill A) Hang Squat Snatch 5 @50% 3 @60% 1 @70% rest 2' 5 @60% 3 @70% 1 @80% B) 8' Emom 1' 3 - 6 Bar Muscle up 2' 30 Hollow Rocks WOD 3 Rounds For Time 50 D.U/ 75 S.U 30 Push ups 15 kb Swing 32/24 kg Cap 9'

Wednesday Treino 3. Quarta Feira Mobility Quadril/Torácica Warm up 2x 5 Worm walk 6 Good Morning 5 Strict Pull up 1x 8 Deadlift @50% Skill Deadlfit 8 @70% 4 @75% 2 @80% rest 3' 8 @75% 4 @80% 2 @85% WOD 12' Emom 1' 5 Hang Squat Clean 165/110 lbs - 75/50 kg 2' 10 Strict Pull up 3' 10 Cal. row or 30'' ME

Tuesday Treino 2. Terça Feira  Mobility Torácica Warm up  8' Emom 1' 20'' Hand Stand Hold + 10 Plank to elbows 2' 20'' Hollow hold + 10 Hollow rocks Metcon WOD Complete in 6'  4 rounds  4 Burpee Box Jump over 4 Double kb Step up  @24/24 - 16/16 kg 8 Toes to Bar  8 Strict Hand Stand Push up rest 4'  Complete in 5'  3 rounds  4 Burpee Box Jump over 4 Double kb Step up  @24/24 - 16/16 kg 8 Toes to Bar  8 Strict Hand Stand Push up rest 3' Complete in 4'  2 rounds  4 Burpee Box Jump over 4 Double kb Step up  @24/24 - 16/16 kg 8 Toes to Bar  8  Strict  Hand Stand Push up rest 2' then As many rounds as possible in 3 minutes 4 Burpee Box Jump over 4 Double kb Step up  @24/24 - 16/16 kg 8 Toes to Bar  8  Strict  Hand Stand Push up

Monday  Treino 1. Segunda Feira Mobility Quadril Warm up 2x 20''Barbell front squat hold 20 Mountain climb  1x 10 Front Squat @50% of Clean - taking the bar of floor Skill Front Squat 8 @65 of clean 4 @75 2 @85% rest 3' 8 @75  of clean 4 @85 2 @90% WOD For Time 100 D.U/130 S.U 50 Wall Ball 20/14 lbs 100 D.U 50 Wall Ball  100 D.U 50 Wall Ball  Cap 14'

Saturday Treino 6. Sábado Mobility and Warm up 2 Rounds 20 Jumping jacks 10 Windmill (5 each arm) 8 Half Burpee 10 Good Morning WOD ( Team 2 ) 3 Rounds For Time 30 Cal.Row 40 Deadlifts @175/125 lbs - 80/55 kg 20 B.O.B 20 kb single arm Press @32/24 kg 40 Box Jump 30/22 Cal.Bike Cap 32'

Friday Treino 5. Sexta Feira Mobility Tornozelos / Quadril Warm up 2x 6 Medball clean 45'' Wall squat then Barbell clean Skill Front Squat - Taking the bar of the floor 8 @60% of clean 4 @70% of clean 2 @80% of clean rest 3' 8 @70%  of clean 4 @80%  of clean 2 @85%  of clean WOD 10' Amrap 10 Power Cleans @135/95 lbs - 61/43 kg 50 Wall Ball  @20 /14 lbs 9 Power Cleans 45 Wall Ball 8 Power Cleans 40 Wall Ball ... continua...

Thursday Treino 4. Quinta Feira Mobility Quadril / Torácica Warm up  Barbell Snatch  Skill  12' Emom 1' 3 Squat Snatch 65 -70% 2' 6 O. Head Squat 3' 9 Cal.Bike or 20'' ME WOD  For Time 100 Double unders / Single unders 130 40 kb Swing 32/24 kg 100 D.U 30 kb Swing  100 D.U 20 kb Swing 100 D.U 10 kb Swing Cap 13'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Torácica then 3x 20'' L-sit  10 kipping Swing 20'' Hand Stand hold 10 Plank to elbows WOD Complete in 5'  3 Rounds 6 Burpee B.J.Over 9 S.H.S.P.U 12 Toes to bar 15 Air Squat Rest 3' and repeat for total 3 rounds

Tuesday Treino 2. Terça Feira Mobility Quadril / Ombros Warm up Barbell Clean Skill  8' Emom 9 *Box Jump 3 *Squat Clean @70% * Dentro do minuto WOD For Time 21 - 18 - 15 - 12 - 9 - 6 - 3 Deadlifts @225/165 lbs - 102/75 kg Chest to Bar Cap 13'

Monday Treino 1. Segunda Feira  Mobility Ombros Warm up Press Skill a) Push Press 8 @60 4 @65 2 @70% Rest 3' 8 @65 4 @70 2 @75% b) In 1' 30'' kb Over head Máx Push ups Rest 2' and repeat for total 3 rounds WOD 12' Emom 1' 9 Cal. Row or 30'' ME 2' 12 Plate Zombie Crunch 20/15 kg 3' 15 Thrusters @35/25 kg