Your workout of the day - CF 8585

    Tuesday Treino 2. Terça feira Mobility Quadril / Torácica Warm up 2x 12 Kneeling hip extension with band 12 Glute bridges plate pullover Then Barbell Snatch Strength Deadlift 5 - 3 - 3 - 3  @75 / 80 / 85 / 85%+ rest 1' - 2' each roun Bent over KB or DB single arm row 12 - 10 - 8 Conditioning In 6 minutes 75 Double unders / 90 S.U 3 Rounds  10 Power Snatch 95/65 lbs 10 Burpee over the bar Rest 1' and repeat

  Monday Treino 1. Segunda Feira Mobility Quadril / Ombros Warm up 3x 8 Side Lunges 25'' Single arm plank left rest 10' 25'' Single arm plank right Strength Every 2' for 8' 8 Front Rack Split Squat 8 Kettlebell Single arm press Conditioning Every minute on the minute for 12' 1' 12 / 8 Calorie bike or 35'' ME 2' 13 Thrusters @75 / 55 lbs - 35 / 25 kg

   Friday Treino 5. Sexta Feira Mobility Quadril / Ombros Warm up Barbell Hang clean then 3 Rounds 3 Hang muscle clean @50% of power clean Core Training 3 Rounds  5 Windmill (each side) 10 Side plank band pull  (each side) 10 Half kneeling KB rotation lift  (each side) Rest as needed between exercises Conditioning 3' Amrap 3 rounds 6 Hang P. Clean @95/65 lbs 6 Chest to bar Máx Thruster rest 1' and repeat for total 3 rounds

 Thursday Treino 4. Quinta Feira Mobility Quadril Warm up 2x 8 Side lunges 8 Bodyweight Single leg DL Strength  4 Rounds 8 Front Rack Split Squat 8 KB split stance Romanian DL rest 1-2' each round Conditioning Amrap 6' 6 Deadlift @175/120 lbs - 80/55 kg 10/8 Calorie Row rest 3' Amrap 6' 6 Devils Press @22,5 / 15 kg 10 Wall ball 20/14 lbs

  Wednesday Treino 3. Quarta Feira Mobility Ombros Warm up 30 Hollow rocks 30 Plank shoulder taps then Press Strenght Every 2'30'' for 12'30'' - (5 Rounds ) 5 Weighted Chin up Push Press 3 - 2 - 1 - 1 - 1 -  Taking the bar of the floor, as heavy as possible. Conditioning Every 2' for 10' 15 A.kb Swing @32/24 kg 12 Toes to bar 9 Box Jump

  Tuesday Treino 2. Terça Feira Mobility Tornozelos / Quadril Warmp up 1x 1' Wall Sit 12 Plank to elbows 9 Barbell hang muscle clean (empty bar) 6 Front squat 1' Air bike then Metcon ''Betita" By in  37 Burpees over the bar then 5 RFT 28 F.R.Double Kettlebell Squat @16/16 - 12/12 kg 8 Handstand Push up 28 Double unders / 37 S.U 8 Hang Power clean @135/95 lbs - 61/42 kg then By out 37 Calorie Air Bike Cap 28'

 Monday Treino 1. Segunda Feira Mobility Quadril / Ombros Warm up 2x 10 Superman 10 PVC Sott press 10 Bodyweight single leg deadlift Then  Barbell Snatch then  Strenght Deadlift 6 - 6 - 3 - 3 @70/ 75 /80%  rest 1' - 2' each roun then  3 Rounds  8 Bent over  kettlebell or dumbbell  single arm   row rest 1' each round Conditioning 12' Emom 1' 14/11  Calorie row or 35'' ME 2' 13 Power Snatch @75/60 lbs - 35/25 kg

  Friday Treino 5. Sexta Feira Mobility Quadril / Ombros then 15 Cossack squat (Each leg) 20 Single leg glúte bridges (Each leg) Warm up Barbell Hang squat clean Strenght 12'  Emom 1' 9  Front rack split squat  leg left   2' 9  kettlebell Side Lunges   leg left 3' 9 Front rack split squat  leg right 4' 9 kettlebell Side Lunges   leg right  WOD 3' Amrap  3 rounds 8 Kettlebell Swing @32/24 kg 3 Strict pull up Máx Hang Squat clean @115/85 lbs - 52/35 kg rest 1' and repeat for total of 3 rounds  

  Thursday Treino 4. Quinta Feira Mobility Quadril / Torácica Warm up 2x 10 Superman 10 Bodyweight single leg deadlift then  Deadlift Strength Deadlift 8 - 6 - 4 - 4 @65 / 70 / 75 / 75+% rest 1' - 2' each roun then  3 Rounds  8 Bent over  kettlebell or dumbbell  single arm   row rest 1' each round Conditioning 10 RFT 8 Devils prees single arm @22,5 / 15 kg 35 D.U/50 SU Cap 14'

Wednesday Treino 3. Quarta Feira Mobility Torácica Warm up 1x 20 D.U / 25 S.U 16 Sit up 20 D.U 16 Hollow rocks 20 D.U  16 V-ups Conditioning Interval Training (5 Rounds) 20'' ME Air Bike rest 1'40'' rest 4' (5 Rounds) 30'' ME Distance Rowing  rest 1' 30'' Gymnastic Conditioning 4 RFT - Cap 7' 20 Sit ups 12 Toes to bar 

   Tuesday Treino 2. Terça Feira Mobility Ombros Warm up Barbell clean  then Press Strength Every 2' for 10' ( 5 rounds) Push press 3 - 2 - 2 - 1 - 1 5 Strict Pull up Conditioning As many rounds as possible in 10' 7 Burpee over the bar 5 Power cleans @115/85 lbs - 52/35 kg 3 Shoulder to overhead

 Monday Treino 1. Segunda Feira Mobility Tornozelos Warm up 2x 25'' Band pallof hold 1' Plank 1' Wall sit Strength Every 1' 30'' for 9' 4 Front squat - taking the bar of the floor. As heavy as possible Conditining 3  RFT 13/9 Calorie Air Bike 16 Front rack double KB lunges @24/16 kg cap 7' Rest 2' 3  RFT 16 Box Jump over 19 Wall Ball @20/14 lbs cap 7'

  Friday  Treino 5. Sexta Feira Mobility Torácica / Ombros Warm up  Barbell Hang clean then Press Strength Every 1' 30'' for 9' ( 6 rounds ) Push Press - Taking the bar of the floor, as heavy as possible. 3 - 3 - 2 - 2 - 1 - 1  Conditioning 12' Amrap 6 Burpees over the bar 3 Hang Power clean @135/95 lbs - 61/42 kg 6 Pull ups

  Thursday Treino 4. Quinta feira Mobility Tornozelos Warm up 6' Emom 1' 45'' Plank 2' 45'' Medball wall squat Strenght Every 1'30'' for 9' 4 Front Squat - Taking the bar of the floor, as heavy as possible. Conditioning 5 RFT 15 Deadlift @200/135 lbs - 90/60 kg 10 KB Step up over @16/16 - 12/12 kg Cap 11'

    Wednesday  Treino 3.Quarta Feira Mobility and  Warm up 3x 10 Banded Row 15 Hollow rocks 30'' Superman hold Strenght  3 Rounds  8 Bent over kettlebell Single arm Row 4 Rounds  6 Weighted Strict pull up rest 1-2' each rounds Conditioning 50 Zombie Crunch 35/25 lbs - 15/10 kg 40 Toes to bar 50 Push ups 40 Burpees 50/40 Calorie Row Cap 16'

Tuesday Treino 2. Terça Feira Mobility Quadril / Torácica / Ombros Warm up  Barbell Snatch then Side lunges and lunges rotation then Strength F.R. Split Squat 9 - 9 - 7 - 7 rest 1'-1'30'' each round Conditioning 6' Amrap 7 Power Snatch @35/25 kg 9/7 Calorie Air Bike Rest 3' 6' Amrap 9 Box Jump 6 Devils press S.A @22,5/15 kg

  Monday Treino 1. Segunda Feira Mobility Quadril/Torácica Warm up Press  then  Deadlift Skill  Strength Deadlift  9 - 7 - 5 - 5 @60/65/70/75% Glute Bridges Floor press 8 - 8 - 8 Conditioning 40 - 30 - 20 - 10 Wall ball @20/14 lbs 20 - 15 - 10 - 5 Shoulder to over head @135/95 lbs - 61/42 kg Cap 12'

Friday Treino 5. Sexta Feira Mobility Ombros Warm up Barbell Snatch  then core 3 rounds  30'' Plank 10 Plank to elbows 5 Push ups 30'' Hollow Hold 10 Hollow rocks 5 V- ups Strength 4 rounds 5 - 8 Weigthed Chin up rest 1 - 2' Conditioning For Time 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Power Snatch @95/65 lbs - 42/30 kg Burpee over the bar Cap 11'

Thursday Treino 4. Quinta Feira Mobility Quadril / Ombros Warm up Barbell clean then  Strenght 3 Rounds  6 Kettlebell Front R. Step up leg left 6 Kettlebell Front R. Step up leg right 8 Split Stance Romanian Deadlift leg left 8 Split Stance Romanian Deadlift leg right rest 1-2' each round Conditioning 3' Amrap 24 D.U / 30 S.U 6 Deadlift @70/50 kg 3 Squat Clean  rest 1' and repeat for total of 4 rounds

Wednesday Treino 3. Quarta Feira Mobility and warm up 2x 15 Pvc pass through 15 Prone YWT 2x 30'' Ketttlebell arm bar 5 Windmill then Strength 4 rounds 6 Strict H.S.P.U rest 1' each rounds 4 rounds 8 Bent over Single arm row (kettlebell or Dumbbell) rest 1' each rounds then Conditioning 15' Emom 1' 14 Toes to bar 2' 18 Wall Ball 3' 20'' ME Air Bike

Tuesday Treino 2. Terça Feira Mobility Quadril/Torácica Warm up Press  then  Deadlift Skill  Strength Deadlift  9 - 7 - 5 - 5 @55/60/65/70% Glute Bridges Floor press 8 - 8 - 8 Conditioning 3 Rounds For Time 24 A.KB Swing  @32/24 kg 13 Burpee STEP  over Cap 8' REST 3' 3 Rounds For time 21 Cal. Row 11 Shoulder to overhead @61/42 kg Cap 8'

Monday Treino 1. Segunda Feira Mobility Tornozelos / Quadril Warm up Barbell Clean then Front Rack lunges Skill Every 1' 30'' for 9' 8 Front Rack Lunges leg left 8 Front Rack Lunges leg right Conditioning 6' Amrap 4 Chest to bar pull ups 8 Hang Power Clean @115/75 lbs rest 3' 6' Amrap 4 Hand Stand Push up 8 Front Squat