Your workout of the day - CF 8585

  Saturday Treino 6. Sábado  Mobility and Warm up Torácica then 2x 30 Hollow rocks 30 Glute Bridges 30'' Bike 30'' Row Conditioning In 12' 4 Rounds 10 B.Box jump over 20 S.A Dumbbell Hang Clean and S2O @22,5/15 kg then Maximum rowing distance in the remaining time. Rest 5' In 12' 4 Rounds 15 Toes to Bar 20 A.KB Swing 32/24 kg then Maximum calorie of the air bike in the remaining time.

  Friday Treino 5. Sexta Feira Mobility Ombros Warm up Barbell H.Snatch Strength 2 Rounds 3 Hang Snatch @60% 2 Rounds 2    Hang Snatch  @65% 1 Round  1    Hang Snatch  @70% then 3 Rounds  6 - 8 Single arm Bent over row (DB or KB) Conditioning For Time 14   Dumbbell Snatch  @22,5/15 kg 14 Wall Ball  @20/14 lbs 20  Dumbbell Snatch 20  Wall Ball  26  Dumbbell Snatch 26  Wall Ball  32  Dumbbell Snatch 32  Wall Ball  Cap 12'

  Thursday Treino 5.Quinta Feira Mobility Torácica / Ombros  Warm up Barbell Hang Clean Strength 2 Rounds 3 Hang clean @60% 2 Rounds 2 Hang clean @65% 1 Round  1 Hang Clean @70% then 3 Rounds  6 - 8 Single arm press (DB or KB) Conditioning 9' Amrap  6 Deadlifts @75/50 Kg 3 Hang Cleans 27 Double Unders /35 S.U

 Wednesday Treino 3.Quarta Feira Mobility Torácica Warm up 2x 10 Half Burpee 20 Mountain climb 20 Atlas Swing 10 KB SDHP Conditioning 500 m Row 3 Rounds 12 Box Jump 15 Rss Swing @32/24 kg 500 m Row 3 Rounds 12 Box Jump 15 Rss Swing @32/24 kg 500 m Row  Cap 16' Rest 3' 30/20 Calorie Air Bike 3 Rounds  10 Pull ups 10 Burpees 30/20 Calorie Air Bike 3 Rounds  1 0 Pull ups 10 Burpees 30/20 Calorie Air   Cap 16'

  Tuesday  Treino 2. Terça Feira Mobility Tornozelos Warm up  Strength 3 Rounds 4 - 8 Box Pistol Squat then 5' Emom  5 Front Squat - Take the bar of the floor Conditioning For Time 50 KB Front Rack Step up (@16/16-12/12 kg) 40 Hand Stand Push up 30 Thrusters @115/85 lbs - 52/35 kg Cap 13'

  Monday Treino 1. Segunda Feira Mobility Quadril Warm up Barbell H. Snatch Strength 3x 8 DB or KB Single leg Deadlift 5' Emom 5 Deadlift @75% Conditioning In 7 Minutes 3 Rounds  35 D.U/45 S.U 12 Toes to bar  35 D.U 9 Hang P.snatch @95/65lbs  Rest 2' and repeat **IF IT IS NOT POSSIBLE TO END WITHIN THE TIMEOUT, ADAPT THE REPS

  Saturday Treino 6. Sábado Mobility and  Warm up Torácica / Quadril Conditioning 5' Amrap 6 Box Jump 8 S.A. DB Shoulder to overhead 22,5/15 kg 10 Wall Ball @20/14 lbs rest 2' and repeat Rest 6' 5' Amrap 10/7 Cal. Bike 10/7 Cal. Row 8 American KB Swing @32/24 kg rest 2' and repeat

   Friday Treino 5. Sexta Feira Mobility Ombros Warm up Barbell Clean Strength 5 Rounds 3 Power Cleans @60% of power Conditioning 3 Rounds 10 S.A Devils Press @22,5/15 kg 35 Double Unders and then 17  Burpees over the bar then 3 Rounds 10 Hang P.Clean @52/35 kg 10 Chest to bar pull ups and then 17  Burpees over the bar Cap 17'

 Thursday Treino 4. Quarta Feira Mobility Quadril Warm up Cossak Squat Hip Thrust Strength 3 Rounds  6 Front Rack Split Squat 3 Rounds  8 KB or DB Single leg deadlift Conditioning 9' *Amrap 6 Front Squat @115/85 lbs - 52/35 kg 4 Shoulder to overhead *Every minuto; 5 Sumo deadlift High pull

   Wednesday Treino 3. Quarta Feira Mobility Torácica and then 2 rounds 20 Holow rocks 20 Atlas Swing then 3 rounds 4 - 8 Strict Pull up 6 - 8 Bent over kb single arm row Conditioning 0' - 3' max rounds of ( Individual) 5 H.S.P.S 7 Toes to bar 3' - 5' Rest 5' - 7' For time - Air Bike (Team 2) 34/24 Calorie 7' - 8' Rest 8'- 11' max rounds of  ( Individual) 6 Box jump 8 Russian kb Swing @32/24 kg 11' - 13' Rest 13' - 15'  For time - Air Bike (Team 2) 34/24 Calorie 15' - 16' Rest 16' - 19' max rounds of  ( Individual) 5 H.S.P.S 7 Toes to bar 19' - 21' Rest 21' - 23'  For time -  Air Bike (Team 2) 34/24 Calorie 23' - 24' Rest 24'- 27' max rounds of  ( Individual) 6 Box jump 8 Russian kb Swing @32/24 kg

Tuesday Treino 2. Terça Feira Mobility Ombros Warm up Barbell P. Snatch Strength 5 Rounds 3 Power Snatch @60% of power Rest 1-2' Conditioning In 4' 30'' 100 Double unders / 120 S.U 3 Rounds 10 Dumbbell Snatch @22,5/15 kg 10 Burpee over the bar (On the bar previously used) rest 2' and repeat **IF IT IS NOT POSSIBLE TO END WITHIN THE TIMEOUT, ADAPT THE REPS

   Monday Treino 1. Segunda Feira Mobility Tornozelos/Quadril Warm up 2x Single leg hip thrust Side Lunges Strength then 3 rounds 5 Barbell Split stance Romanian deadlift 3 Rounds Box Pistols Squat Conditioning By in or By out 1000 m Row Then 3 Rounds 27 Wall ball @20/14 lbs 18 Deadlift @200/145 lbs - 90/65 kg Cap 15'

  Saturday Treino 6. Sábado  Mobility and Warm up Quadril then Barbell Squat V-ups Barbell Press V-ups Thruster V-ups Dumbbell Hang clean&Jerk Conditioning 21 - 15 - 9 Calorie Row Thruster @95/65 lbs - 42/30 kg and then As many rounds as possible in the remaining time of 200 m Row 12 Toes to bar Time 14' Rest 3' 22 - 16 - 10  Calorie Air Bike Single Arm dumbbell Clean and jerk @22,5/15 kg and then As many rounds as possible in the remaining time of 30 Double Unders 10 OverHead S.A Lunges Time 14'

  Friday Treino 5. Sexta Feira Mobility  Ombros Core 2x 15 Palloff Press 15 Side plank Rotation 3-5 Plank Walkout Strength 3 Rounds  3 Muscle Snatch @65-70% 3 Rounds 6 - 8 KB Bent Over single arm row Conditioning For Time 30 Burpees over the  then 3 Rounds 15 Power Snatch 95/65 lbs 20 Box Jump Over  Cap 11'

Thursday Treino 5. Quinta Feira Mobility Quadril / Ombros Warm up 2x 12 Single leg hip thrust then Hang P. clean Strength 2 rounds 8 - 10 KB or DB Single leg Deadlift (contralateral) then 3 rounds 5 Barbell Split stance Romanian deadlift Conditioning 3' Amrap 12 Deadlift @135/95 lbs - 61/42 kg 8 Hang power clean 4 Shoulder to over head rest 1' and repeat for total of 3 rounds

  Wednesday Treino 3. Quarta Feira Core Training 3 Rounds 5 Supine toes to bar 10 Single arm plank dumbbell row 20 Atlas Swing then Strength 3 Rounds 3 - 9 Strict Pull up then Conditioning 1 *Bike Interval ( 5 rounds ) 20'' ME 1'40'' Rest *Dinâmica - Dois grupos A/B (VER ABAIXO) Condtioning 2 10' Amrap 4 Pull ups 6 Devils Press 24 Double unders /35 S.U ** Bike interval - Dinâmica 0' 20'' A 40'' - 1' B 1'40'' - 2' A 2'40'' - 3' B 3'40'' - 4' A 4'40'' - 5' B 5'40'' - 6 A 6'40'' - 7' B 7' 40'' - 8' A 8'40'' - 9' B

Tuesday Treino 2. Terça Feira  Mobility Tornozelos Warm up Cossack Squat  Strength 3 Rounds 3 - 6 Plate Box pistol Squat then 3 Rounds 6 Front Rack Split Squat Conditioning 2 Rounds For time 15 Front Squat @135/95 lbs - 61/42 kg 20 Burpees over the bar 50 D.U/65 S.U 15 Front Squat 20 Kettlebell Swing 32/24 kg Cap 12'

   Monday  Treino 1. Seg unda Feira Mobility  Quadril Warm up DL Jump Plank to elbows then Conditioning 1 in 3' 3 rounds 6 Deadlift @200/135 lbs - 90/60 kg 9 Box Jump over Rest 1' and repeat for total of 3 rounds rest 5' Conditioning 2 in 3' 3 rounds 10/7 Cal row 10/8 Explosive Push up Rest 1' and repeat for total of 3 rounds

Saturday Treino 6. Sábado  Mobility and Warm up 1x 10 Worm walk 10 Cossack squat 10 Hollow rock 10 Air squat 10 kb Sumo DL 10 V- ups 10 kb Rss Swing 10 Side lunges Metcon 4 Rounds For Time 12 Toes to bar 10 B.O.B 15 Front Squat @135/95 lbs - 61/42 kg Cap 14' rest 4' 4 Rounds For Time 15 A KB Swing 32/24 kg 10 KB Lunges 20/14 Cal. Air bike  Cap 14'                                                                                                                                                                                      ...

  Friday Treino 5. Sexta Feira Mobility Ombros Warm up Barbell Snatch Strength 3 Rounds 3 Muscle Snatch @60-65 of power then Dumbell Snatch Conditioning 6' Amrap 8 HandStand push up 12/9  Cal.Row rest 3' 6' Amrap 12 Box Jump  10 S ingle arm  Dumbell P. Snatch @22,5/15 kg

 Thursday Treino 4. Quinta Feira Mobility Quadril / Ombros Warm up 2x  8 Single leg RDL (Empty bar 15 Glute Bridges 2x 10 Ring row 6 S D H P (Empty bar Strenght 3 Rounds 6 Barbell Split Stance Romanian deadlift 3 - 9  Strict Pull (add weight if necessary) Rest 1-2' Conditioning In 2'30'' 10 Ground to over head 115/85 lbs - 52/35 kg 10 Sumo Deadlift High pull Max Wall Ball @20/14 lbs rest 1' and repeat for total of 4 rounds

  Wednesday Treino 3. Quarta Feira Mobility Torácica Warm up  Every 3' for 9' 30'' Plank  12 Half kneeling kb lift (6 each side) 15 Hollow rock 9 V- ups Metcon 4 Rounds For Time 15 Toes to bar 12 Devils Press Single Arm @22,5 / 15 kg Cap 10' Rest 4' 4 Rounds For Time 15 KB Swing @32/24 kg 18/13 Cal Air Bike Cap 10'

  Tuesday Treino 2. Terça Feira Mobility Quadril / Torácica Warm up 2x 10 Side lunges (5 EACH LEG) 5 Hang high pull (empty bar) 10 Side lunges  3 Hang muscle snatch Strenght Every 1' 30'' for 9' 0' - 1'30'' 12 Front rack Lunges (LEG LEFT) 8 Single Arm KB Bent over row (ARM LEFT) 1'30'' - 3'  12 Front rack Lunges (LEG RIGHT) 8 Single Arm KB Bent over row (ARM RIGHT) ... Conditioning 5' Amrap 9/7 Calorias Row 5 Burpees over the row rest 4' 5' Amrap 5 Hang P. Snatch 95/65 lbs - 42/30 kg 24 Double unders

   Monday Treino 1. Segunda Feira Mobility Quadril Warm up 2X 10 Single leg hip thrust   8 Single leg RDL Then  barbell clean Strength Deadlift Round 1- 5 @73% Round 2 - 5 @78% Round 3 - max reps @83% Conditioning For Time 25 Thruster @115/80 lbs - 52/35 kg 4 rounds 9 Power cleans 15 Box Jump then 25 Thruster Cap 15'

  Friday Treino 5. Sexta Feira Mobility Quadril / Ombros Warm up 10 Banded pallof press 10 Plank kb push-pull 8 KB Single arm press then Barbell hang clean then 3 Rounds  3 Hang muscle clean + 1 Front squat + 1 Press @65% of power then Conditioning 3' Amrap 3 Hang Squat clean @135/95 lbs - 61/42 kg 4 Burpee box jump over Rest 1' and repeat 3' Amrap 3 Hang Squat clean @135/95 lbs - 61/42 kg 4 Hand Stand push up Rest 1' and repeat