Your workout of the day - CF 8585

  Tuesday Treino 2. Terça Feira Mobility and Warm up Torácica / Ombros Metcon For Time 16 - 14 - 12 - 10  S.A Dumbbell P.Jerk @22.5 / 15 kg Calories Row Cap 10' Rest 4' For Time 45 - 40 - 35 - 30 Double unders 25 - 20 - 15 - 10 A.kettlebell Swing @32/24 kg Cap 10' Rest 4' For Time 16 - 14 - 12 - 10  Toes to Bar  Air Bike Cap 10 '

  Monday Treino 1. Segunda Feira Mobility Quadril  Warm up   Barbell P. clean Then Front Squat Strength Cluster Training Front Squat 2 F.S every 20’’ for 2’40’’ @60% of clean rest 3’ 2 F.S every 20’’ for 2’20’’ @65% rest 3’ 2 F.S every 20’’ for 2’ @70% Conditioning 3' Amrap 3 Power Cleans @135/95 lbs - 61/42 kg 5 Burpee over the bar 7 Air Squat rest 2' and repeat for total of 3 rounds

  Saturday Treino 6. Sábado Mobility and warm up Quadril / Torácica / Ombros Metcon Team 2  For Time 3 km Row  80 HandStand Push up 60 Front Rack Lunges @115/85 lbs - 52/35 kg 130/100 Calories Air Bike  Cap 35'

   Friday Treino 5. Sexta Feira Mobility Ombros Warm up Shoulder to over head Strength Barbell Cycling 30' @ME Shoulder to overhead rest 1'30'' and repeat for total 4rounds Conditioning For Time 30 S.A Devils Press then 21 - 18 - 15 Deadlifts @220/155 - 100/70 kg 15 - 12 - 9 Chest to bar Pull ups Cap 15'

 Thursday Treino 4. Quinta Feira Mobility and  Warm up Tornozelos / Quadril Strength Cluster Training Front Squat 2 F.S every 20’’ for 2’40’’ @55% rest 3’ 2 F.S every 20’’ for 2’20’’ @60% rest 3’ 2 F.S every 20’’ for 2’ @65% Conditioning Complete in 3 minutes 12 OH. Squat @95/65 lbs - 42/30 kg 8 Burpee box jump over 10  OH. Squat  6  Burpee box jump over 8  OH. Squat  4  Burpee box jump over rest 1' and repeat for total of 3 rounds

  Wednesday Treino 3. Quarta Feira Mobility Torácica Warm up 1x 20 Prone YWT 30 Hollow rocks 20 Plank single arm dumbbell row Strength 8' Emom 1' 3 - 9 Strict Pull up 2' 8 - 12 Barbell Row supinated grip Conditioning 3 Rounds for time 16 Hang Dumbbell snatch @22,5/15 kg 16/12 Calories Bike  15 Handstand push up Cap 10' Rest 3' 3 Rounds for time 16 Hang Dumbell snatch 16/12 Calories Row 15 Toes to bar Cap 10'

 Tuesday Treino 2. Terça Feira Mobility Quadril Warm up Barbell clean Strength Cluster Training Deadlift 2 DL every 20’’ for 2’40’’ @60% rest 3’ 2 DL every 20’’ for 2’20’’ @65% rest 3’ 2 DL every 20’’ for 2’ @70% Conditioning 10' Amrap 45 Double Unders / 60 S.U 10 Power Cleans @135/95 lbs - 61/42 kg

  Monday  Treino 1. Segunda Feira Mobility  Quadril  / Ombros Warm up 1x 20 Single leg hip thrust 30'' Single arm plank Then Thruster Strength 3 Rounds  11 kb or DB Step up (No alternating)  11 Single Arm Floor Press with Single Leg Glute Bridge Conditioninig Every 3' for 21' 21 Thruster 75/55 lbs - 35/25 kg 11 Burpees over the bar

   Saturday Treino 6. Sábado Mobility and warm up Quadril / Torácica / Ombros then 2x 10 Prone YWT 10 OH. Squat empty bar 20 Hollow rocks 10 S.A Dumbbell High Pull  20 D.U/30 S.U Metcon 3' Amrap 5 OH.Squat 75/55 lbs - 35/25 kg 5 Push ups 5 P. Zombie crunch 35/25 lbs - 15/10 kg Rest 2' 3' Amrap 8/5 Cal. Air bike 10 Jumping lunges 10 kb Rss Twist Rest 2' 3' Amrap 15 D.U/25 S.U 6 S.A Dumbbell ground to overhead @22,5/15 kg 6 Toes to bar Rest 2' and repeat

  Friday Treino 5. Sexta Feira Mobility Quadril Warm up 2x 15 Single leg hip thrust 12 kneeling banded hip extension then Kettlebell Rss Swing then Barbell P.clean Strength 5 Rounds 5 Deadlift - As heavy as possible (unbroken) rest 1 - 2' each round Conditioning For Time 30 Strict Pull up Supinated grip 40 Power cleans 135/95 lbs - 61/42 kg 50 KB Swing @32/24 kg Cap 12'

  Thursday Treino 4. Quinta Feira Mobility Quadril / Ombros Warm up Barbell H.P Snatch  then OH. Squat Strength Barbell Cycling 30'' @ME Hang P. Snatch rest 1'30''  30' @ME Overhead Squat rest 1'30'' and repeat for total 3rounds Conditioning 10' Amrap 21 HandStand push up 9 Back Squat @135/95 lbs - 61/42 kg

 Wednesday Treino 3. Quarta Feira Mobility Torácica Warm up 3x 20''- 30'' L-sit 16 Prone bird dog alternating Core Training Tabata 1 Hollow rocks Tabata 2 alternate Plank to elbows Plank Conditioning 4 Rounds For Time 40 D.U/60 S.U 15 Deadlifts 175/120 lbs - 80/ 55kg 15 Box Jump 20 Toes to bar Cap 16'

Tuesday Treino 2. Terça Feira Mobility Tornozelos/Quadril Warm up Squat Strength 5 Rounds 5 Front Squat - Taking the bar off the ground, as heavy as possible. Rest 1-2' each round Conditioning 15' Emom 1' 10/7 Cal. Bike 2' 12 Front rack lunges @115/85 lbs - 52/35 kg 3' 10 Burpee over the bar

  Monday Treino 1. Segunda Feira Mobility Torácica / Ombros Warm up Barbell H. clean S2O Strength Barbell Cycling 30'' @ME Hang P. Clean rest 1'30''  30' @ME Shoulder to overhead rest 1'30'' and repeat for total 3rounds Conditioning 2' Amrap 8 A.KB Swing @32/24 kb 4 Pull ups rest 1' 2' Amrap 8 A.KB Swing @32/24 kb 4 Push ups rest 2' and repeat for total of 4 rounds

  Saturday Treino 6. Sábado  Mobility and warm up Quadril / Ombros then 2x 5 Worm walk 5 Half Burpee 10 Hollow rocks 10 V-ups Metcon 3 Rounds for time 12/9 Cal. Bike 15 Burpees Cap 8' rest 4' 3 Rounds for time 50 D.U/65 S.U 20 Wall Ball @20/14 lbs Cap 8' rest 4' 3 Rounds for time 16 Single arm DB S2O @22,5/15 kg 15 Cal. Row Cap 8' rest 4'

 Friday Treino 5. Sexta Feira Mobility Quadril / torácica Warm up Barbell clean then Deadlift Strength 3 rounds KB Single leg Romanian Deadlift then 5' Emom 3 Deadlifts  - Add 5 kilos or 10 pounds more than last week's load. Conditioning 4' Amrap  3 Power cleans 175/125 lbs lbs - 80/55 kg 5 Chest to bar 7 Box jump over rest 2' and repeat for total of 3 rounds

 Thursday Treino 4. Quinta Feira Mobility Tornozelos / Quadril Warm up Negative Step up Strength 3 Rounds  5 - 10 Box Pistols squat then 5' Emom 4 Front Squat -    - Take the bar of the floor  Add 5 kilos or 10 pounds more than last week's load. Conditioning For Time 20 Dumbbell Snatch @22,5/15 kg 40 S.A.Overhead Lunges 30 Strict Handstand push up 40 KB F.Rack Step up over @16/16 - 12/12 kg 20 Dumbbell Snatch Cap 13'

  Wednesday Treino 3. Quarta Feira Mobility and warm up Torácica then 2' Amrap 10 P.Rss twist 6 P. Zombie Crunch rest 1' and repeat for total of 3 rounds Conditioning 6' Emom Air Bike - 11/8 Calories rest 4' 6' Emom Row - 12/9 Calories rest 4' 6' Emom Toes to bar - 10 - 15 reps rest 4'

  Tuesday Treino 2. Terça Feira Mobility Torácica / Ombros Warm up Deadlift then Barbell hang P. Clean Strength Barbell Cycling 30'' @ME Hang P. Clean rest 1'30'' and repeat for total 4 rounds Conditioning In 3' 30'' 2 rounds 40 Double unders/55 S.U 10 Deadlift @220/155 lbs - 100/70 kg 12 Burpees over the bar rest 1' and repeat for total of 3 rounds

  Monday Treino 1. Segunda Feira Mobility Quadril / Ombros Warm up  Back Squat empty bar then Press then Barbell Hang P. Snatch  Strength  Barbell Cycling 30'' @ME Hang P. Snatch rest 1'30'' and repeat for total 4 rounds Conditioning For Time 27 Wall Ball then 3 Rounds 9 Push press  115/85 lbs - 52/35 kg 12 Back Squat then 27 Wall ball  3 Rounds 9 Push press  12 Back Squat then 27 Wall ball Cap 15'

 Saturday Treino 6. Sábado Mobility and warm up 1' Row warm up Mob. - Quadril 1' Bike warm up Mob. - Torácica 1' Row warm up Lunges 1' Bike warm up Dumbbell swing then Metcon 3 Rounds For Time 12 S.A Devils Press @22,5/15 kg 16 S.A OH.lunges 20 Calorie Row Cap 12' Rest 5' 3 Rounds For Time 24 Push ups 16 Double KB front squat 16/16 - 12/12 kg 20/15 Calorie Air Bike Cap 12'

Friday Treino 5. Sexta Feira Mobility Torácica / Ombros Warm up Hang Clean Strength 2 Rounds 3 Hang clean @65% 2 Rounds 2 Hang clean @70% 1 Round  1 Hang Clean @75% then Conditioning 3' Amrap 3 Deadlifts @225/165 lbs - 102/75 kg 5  Box Jump 7 Toes to bar rest 1' And repeat for total of 3 rounds

  Thursday Treino 4. Quinta Feira Mobility Torácica / Ombros Then Core 3 Rounds 12 DB Bird dog Row 12 Side plank rotation 3 Rounds 10 kb Plank push pull 20 Atlas Swing Strength   3 Rounds 6 - 8 Split Stance single arm row (kb or Db) Conditioning For Time 15 - 23 - 31 American Kettlebell Swing @32/24 kg Calorie Row Cap 8' Rest 3' 8' Amrap 7 HandStand Push up 7 Chest to Bar Pull ups

Wednesday Treino 3. Quarta Feira Mobility Tornozelos Warm up 2x 8 Negative Step up 10 Cossack Squat Strength 3 Rounds 4 - 8 Box Pistol Squat then 5' Emom 5 Front Squat - Take the bar of the floor  Add 5 kilos or 10 pounds more than last week's load. Conditioning For Time 50 Wall ball shots 20/14 lbs Then 8 Rounds 35 Double unders / 45 S.U 9 Thrusters @95/65 lbs - 42/30 kg Cap 15'  

  Tuesday Treino 2. Terça feira Mobility Quadril / Ombros Warm up Hang P. Snatch Strength 3 rounds  6 - 8 Single leg Romaniam deadlift (KB or DB) then 6' Emom 5 Deadlift - Add 5 kilos or 10 pounds more than last week's load. Conditioning IN 1 Minute 10 Hang Power Snatch @95/65 lbs - 42/50 kg Max Burpee box jump over rest 2' then IN 1 Minute 10 Burpee box jump over Max Hang Power Snatch rest 2' and repeat for total 3 rounds

Monday Treino 1. Segunda Feira Mobility And Warm up Quadril Then 3x 1' Plank 10 Worm walk 10 Windmill (5 each arm) 1' Wall squat Conditioning 5' Emom 12/8 Calorie Air Bike rest 2' then 5' Amrap 4 F.R. Kettlebell step up over @16/16 - 12/12 kg 6 S.A Devils press @22,5/15 kg 8 KB Front Squat @16/16 - 12/12 kg rest 2' then 5' Emom 13/9 Calorie Row rest 2' then 5' Amrap 4 F.R. Kettlebell step up over @16/16 - 12/12 kg 6 S.A Devils press @22,5/15 kg 8 KB Front Squat @16/16 - 12/1 2 kg