Your workout of the day - CF 8585

  Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine and shoulders then 30'' row rest 30'' 30'' Bike rest 30''' 30'' D.U rest 30'' then 15 Pike Push up 12 Plank to elbows 9  Half Burpee Conditioning For time 90 D.U/110 S.U 62/48 Cal Bike Cap 6' Rest 2' For time 90 D.U/110 S.U 50 Strict H.S.P.U Cap 6' Rest 2' For time 90 D.U/110 S.U 1.200 m Row Cap 6' Rest 2' For time 90 /110 S.U 40 Devils press @22,5/15 kg Cap 6'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and Shoulders then 3 rounds 10 Side Lunges (Alternate) 10 - 15 Dip in box Accessory work 8' Emom 1' 8 F.R Split Squat (leg right) 2' 8 F.R Split Squat (leg left) Conditioning 4' Amrap 9 WB @20/14 lbs 7 Box Jump 5 Toes to bar rest 1' and repeat for total of 3 rounds

  Tuesday Treino 2. Terça Feira Mobility and  Warm up Hip and thoracic spine Posterior chain activation then  Hang P. Snatch Strength Deadlift In 3 minutes 9 @60% 7 @65% 5 @70% Rest 3' In 3 minutes 8 @65% 6 @70% 4 @75% Conditioning For Time 23 - 19 - 15 Chest to bar pull ups A.kb Swing @32/24 kg Cap 8' Rest 4'  For Time 21 - 17 - 13 Hang P. Snatch @95/65 lbs - 42/30 kg Burpee over the bar Cap 8'

Monday Treino 1. Segunda Feira Mobility and warm up Ankle and hip then barbell clean and squat Strength Front Squat In 3 minutes 8 @65% of clean 6 @70%  of clean 4 @75%  of clean Rest 3' In 3 minutes 7 @70%  of clean 5 @75%  of clean 3 @80%   of clean Conditioning 12' Amrap 27 Double unders 9 Cleans  (muscle, power or squat) @95/65 lbs - 42/30 kg 6 Thrusters 

  Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine then 2x 10 Worm walk 10 DL empty bar  15 Rss Swing 15 V-ups 10' Emom 1' 16 *kb swing + max Burpee  2' rest *@32/24 kg then 4' Amrap 10/7  Calorie Air bike 9 Deadlifts @175/120 lbs - 80/55 kg  rest 2' 4' Amrap 6 S.A Devils press @22,5/15 kg 9 Toes to Bar rest 2' 4' Amrap  12/9 Push ups 6 Plate zombie crunch @45/35 lbs - 20/15 kg

    Thursday Treino 5. Quinta Feira Mobility and Warm up Ankle - Hip - Shoulders Metcon 4 Round For time 35 Double unders / 45 S.U 9 Thruster @95/65 lbs - 42/30 kg Cap 8' Rest 3' 4 Round For time 14 Wall ball  8 Chest to bar pull ups Cap 8' Rest 3' 4 Round For time 12 Box Jump over 15/12 Calorie Row  Cap 8'

  Wednesday Treino 3. Quarta Feira Mobility  and  Warm up Hip and Thoracic spine then 20 Hollow rocks 15 Dynamic  Birddog  20 V - ups 20 Glute bridges Accessory work 3 Rounds  8 Kettlebell Split stance RDL 3 Rounds  12 Hip Thrust 3 Rounds  6 Dumbbell S.A High pull Conditioning 3 Rounds For time 24 Toes to bar 24 Dumbbell Snatch @22,5 / 15 kg Cap 12' 

  Monday Treino 1. Segundo Feira Mobility and  Warm up Hip and thoracic spine Posterior chain activation then  Deadlift Strength Deadlift In 3 minutes 10 @55% 8 @60% 6 @65% Rest 3' In 3 minutes 9 @60% 7 @65% 5 @70% Conditioning 10 Rounds For Time 6 Chest bar pull ups 12 Kettlebell Swing @32/24 kg 24 Double unders Cap 15'

  Saturday Treino 6. Sábado WOD -  TEAM 2 For Time 40/30 Calories Row 3 Rounds 30 S.D.H.P @95/65 lbs - 42/30 kg 30 Toes to bar 40/30 Calories Row 3 Rounds 30 S.D.H.P 30 Toes to bar Cap 16' Rest 3' then 40/30 Calories Air Bike 3 Rounds 30 DB G2OH @22,5/15 kg 30 Box Jump over 40/30 Calories Air Bike 3 Rounds 30 DB G2OH 30 Box Jump over Cap 16'

  Friday Treino 5. Sexta Feira Mobility Hip / Thoracic spine / shoulders Warm up Barbell C&J Then 10' Emom 1' 1 Heavy Clean and Jerk 2' 10 Strict H.S.P.U Conditioning For Time 30 Burpees over the bar 30 Front Squat @200/135 lbs - 90/61 kg Cap 9'

  Thursday Mobility and warm up Torácica then  3x 10 kneeling banded hip extension 15 Single leg hip thuster  12 Plate reverse fly 6 Single arm Ring Row Accessory Work 4 rounds 8 Split stance RDL (kettlebell or dumbbell) 8 Split stance single arm row (kettlebell or dumbbell) Conditioning 5' Amrap  5 Chest to Bar 6 S. A. Devils Press @22,5 / 15 kg rest 2' 5' Amrap  8 Kettlebell Swing @32/24 kg 24 D.U / 30 S.U

Wednesday Treino 3. Quarta Feira Mobility Quadril / Ombros Warm up Prone YWT Barbell Snatch OH.Squat Strength 5' Emom 5 OH.Squat then 30'' ME Hang Snatch rest 1'30'' and repeat for total of 4 rounds Conditioning For Time 40 Wall Ball @20/ 14 lbs 30 Box Jump  40 Wall ball 30 Front rack kb Step up over @24/24 - 16/16 kg Cap 12'

  Tuesday Treino 2. Terça Feira  Mobility and  Warm up Thoracic spine Posterior chain activation then  Deadlift then Conditioning 6' Emom 5 Deadlifits + 7 Burpees over the bar @220/155 kg Rest 4' 6' Emom 12 / 9 Calories Air Bike Rest 4' 6' Emom 14 / 10 Calories Row Rest 4'

  Monday Treino 1 Segunda Feira Mobility Quadril Warm up Barbell clean  Cluster Strength 30'' ME Squat Clean rest 1'30'' and repeat for total of 4 rounds Conditioning 3' Amrap  4 Cluster @115/85 lbs - 52/35 kg 8 Toes to bar rest 1' and repeat for total of 3 rounds

  Saturday Treino 6. Sábado Mobility and warm up Quadril Then 2x 10 Medball Cluster 10 S.A DB High pull 10 Medball zombie crunch 20 D.U / 30 S.U Metcon (Team 2) For Time 50 Wall ball  30 Cal. Bike 50 KB Thruster @16/16 - 12/12 kg 30 Cal. Bike 180 D.U / 240 S.U Cap 14' Rest 5' For Time 40 DB Snatch @22,5/15 kg 30 Cal. Row 50 S.A. DB OH. Lunges  30 Cal. Row 40 Burpees Cap 14'

  Friday Treino. 5 Sexta Feira Mobility Torácica / Ombros Warm up Barbell HPC then  Deadlift Strength Cluster Training Deadlift 1 DL every 20’’ for 2’20’’ @70% rest 3’ 1 DL every 20’’ for 2’ @75% rest 3’ 1 DL every 20’’ for 1’40''@75%++ Conditioning As many reps as possible in 12' 1 Chest to bar pull ups 8 Hang P.clean @95/65 lbs - 42/30 kg 1 Push up 2 Chest to bar pull ups 8 Hang P.clean  2 Push up 3 Chest to bar pull ups 8 Hang P.clean  3 Push up Continue...

Thursday Treino 4. Quinta Feira Mobility Quadril / Ombros  Warm up Barbell Snatch Overhead Squat Strength 5' Emom 5 OH.Squat then 30'' ME Hang Snatch rest 1'30'' and repeat for total of 4 rounds Conditioning For Time 60 Jumping Lunges 30 S.A Devils press Step up over @22,5 / 15 kg Cap 10'  

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Torácica then 30 Hollow rocks  30 Glute Bridges then Metcon - (TEAM 2) 0 - 5' 40 Russian Kettlebell Swing @32/24 kg Max Calories Air Bike 5' - 10' 20 Russian Kettlebell Swing @32/24 kg Max Calories Air Bike 10'- 15' 20 Russian Kettlebell Swing @32/24 kg Max Calories Air Bike Rest 8' 0 - 5' 40 Toes to bar Max Distancie Rowing distance 5' - 10' 20 Toes to bar Max Distancie Rowing distance 10'- 15' 20 Toes to bar Max Distancie Rowing distance

Tuesday Treino 2. Terça Feira Mobility Quadril / Ombros Warm up Barbell C&J Strength Cluster Training Front Squat 1 F.S every 20’’ for 2’20’’ @65% of clean rest 3’ 1 F.S every 20’’ for 2’ @70% rest 3’ 1 F.S every 20’’ for 1’40''@75% Conditioning 3 Rounds For Time 10 P.Clean and Jerk @135/95 lbs /61/42 kg 50 Double unders / 65 S.U 30 Wall Ball @20/14 lbs Cap 13'

  Monday Treino 1. Segunda Feira Mobility Quadril  Warm up 2x  15 Single leg hip thust  15 Plank DB Row Strength 3 Rounds  6 - 8 Double KB or DB Single leg RDL 6 - 8 Single arm DB High pull  Conditioning For Time 35  Deadlifts  @ 225/165 lbs - 102/75 kg Then 10 - 15 - 20 Burpee Box jump over 20 - 30 - 40  S.A. Dumbbell Snatch @22,5/15 kg Cap 16'

  Saturday Treino 6. Sexta Feira Mobility and Warm up Quadril / Torácica Conditioning For Time 2000 m Row Cap 9' rest 5 ' 3 RFT 16 KB Step up @32/24 kg 15 A.KB Swing @32/24 kg Cap 9' rest 5 3 RFT 25 Wall Ball @20/14 lbs 55 Double unders / 65 S.U Cap 9'

Friday Treino 5. Sexta Feira Mobility Torácica / Ombros Warm up Handstand Hold Plank to elbows then Barbell H. Snatch then 10' Emom 1' 1 Hang snatch 2' 10 Strict H.S.P.U Conditioning 16' Emom 1' 13/9 Calorie Air bike or 35'' ME 2' 12 S.D.H.P @95/65 lbs - 42/30 kg 3' 15 Toes to bar 4' 12 B.O.B

  Thursday Treino 4. Quinta Feira Mobility Quadril / Ombros Warm up Hang P. Clean Strength 30'' ME Hang Power clean  rest 1'30'' and repeat for total of 4 rounds Conditioning For Time 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Front Squat @115/85 lbs - 52/35 kg S.A Devils Press @22.5 / 15 kg Cap 13'

  Wednesday Treino 3. Quarta Feira Mobility Quadril / Ombros Warm up Barbell snatch Strength Cluster Training Deadlift 2 DL every 20’’ for 2’40’’ @65% rest 3’ 2 DL every 20’’ for 2’20’’ @70% rest 3’ 1 DL every 20’’ for 2’ @75% Conditioning Complete in 2 minutes 5 Hang P. snatch @95/65 lbs - 42/30 kg 9 Pull ups 9 Box jump 5  Hang P. snatch   rest 1' and repeat for total of 5 rounds