Your workout of the day - CF 8585

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Hang Squat clean Press then Every 1' 30'' for 6' ( *4 rounds ) 3 Hang squat clean *Start with 55% and increase 5 to 10% in each round then Work for 1 maximum repetition of hang squat clean, in 8 minutes  Conditining 5' Amrap  8 Push Press @95/65 lbs 12 Wall ball @20/14 lbs 24 Double unders/30 S.U rest 2' and repeat 

Friday Treino 5. Sexta Feira Mobility and warm up Thoracic spine and shoulders then Barbell snatch then Every 1'30'' for 6' 3 Hang Power Snatch @60% Every 2' for 8' 8 Chin up 8 KB Split stance romanian DL Conditioning For Time 100 Double unders / 130 S.U 30 S.D.H.P @115/85 lbs 100 Double unders 30 S.A Devils press @22,5/15 kg Cap 10'                                              

  Thursday Treino 5. Quinta Feira Mobility and Warm up  Hip, Ankle and Shoulders Then Barbell Squat Clean Strength Front Squat -  Taking the bar of the floor Work for 3 maximum repetition in 10 minutes Conditioning 3' Amrap 2 Rounds 12 Double KB Front rack lunges 24/24 - 16/16 kg 12 Toes To Bar then Max Squat clean  in the remaining time - @115/85 lbs - 52/35 kg Rest 2' and repeat for total of 3 rounds

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and shoulders Then  Jerk Strength  4 Rounds  3 Push Jerk @60% of C&J 3 Rounds 5 - 10 Stric Handstand push up Conditioning For Time 36 Calories Row 36 B. Box Jump Over 72 American Kettlebell Swing @24/16 kg Cap 12'

    Tuesday  Treino 2. Terça feira Mobility and Warm up Hip and shoulders then 3x 20 Hollow rocks 10 V-ups 15 Plank S.A DB Row Body temperature raise then 6' Emom 12/8 Calories Bike rest 2' 6' Emom 3 C2B 6 Toes to bar 12 Air squat rest 2' 6' Emom 30 D.U 10 Jumping lunges rest 2' 6' Emom 8 Double DB Hang Cluster @22,5/22,5 - 15/15 kg

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell Hang snatch Deadlift 3' Emom 1' 3 DL @60% 2' 3  DL @65% 3' 2  DL @70% rest 1' 3' Emom 1' 1 DL @75% 2' 1  DL @80% 3' 1  DL @85% Strength Deadlift Work for 1 maximum repetition in 8 minutes Conditioning 2' Amrap 5 Hang P. Snatch  @95/65 lbs - 42/30 kg 5 Burpee over the bar rest 1' and repeat for total of 4 rounds

   Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 2x 8 Med ball clean 10 V- ups 12 OHS Conditioning For time 30 - 20 - 15 OverHead Squat 95/65 lbs - 42/30 kg Toes to bar Cap 9' Rest 3' For time 30/*25 - 20/*15 - 15/*10 *Calories Air Bike Wall ball Cap 9' Rest 3' For time 30 - 20 - 15 Calories Row Double DB Hang clean Cap 9

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then 2 rounds 15 Single leg hip thust 12 Plank to elbows 10 Half kneeling press (kb/db) Strength 10' Emom 1' 8 - 12 Strict HSPU 2' 12 Romanian Deadlift Condiotioning In 4 minutes 27 Kettlebell Swing @32/24 kg max rounds 8 DB Snatch 6 Chest to bar 6 Push up rest 2' and repeat for total of 3 rounds

  Thursday Treino 4. Quinta Feira Mobility and Warm up Ankle, hip and shoulders then 2x 15 Plank DB Row 12 DB Side lunges Strength 10' Emom 1' 8 - 12 Strict pull up  2' 18 Front rack lunges Conditioning For Time 30 Front squat @155/105 lbs - 70/50 kg 20 B.O.B 30 kb F.R step up over 16/16 - 12/12 kg 20 B.O.B 30 Front squat Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and shoulders then Technique Clean and Jerk Strength Every 1' 30'' for 7'30'' 1 Clean + 3 Jerk @60%  Conditioning 4 Rounds For Time 50 D.U/65 S.U 15 Power cleans @115/85 lbs - 52/35 kg 12 Toes to bar Cap 12'

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic Spine and Shoulders then Body temperature raise then Thruster Metcon 7' Amrap 10/7 Air bike  15 Thruster @75/55 lbs - 35/25 kg rest 3' 7' Amrap 12/9 Row  15 H.S.P.U rest 3' 7' Amrap 12 Box jump 15 Double DB Ground to overhead @15/15 - 10/10 kg

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell snatch Deadlift Strength 4' Emom 2 DL @85% Rest 2' 4' Emom 1 DL @90% Rest 2' 3' Emom 1 DL @90% ++ Rest 2' Conditioning 5 Rounds For time 15 Power snatch @75/55 lbs - 35/25 kg 10 Chest to bar Cap 10'

   Saturday Treino 6. Sábado  Mobility and Warm up Hip, thoracic spine and shoulders then 1 round 12 Med ball clean 10 Dumbbell high pull (5 each arm) 20 Jumping jacks 15 V- ups 15 Rss kb swing 20 Jumping jacks 12 OH.Squat (barbell) 15 Sit ups Metcon In 8 minutes  50 Wall ball Max rounds 10/8 Cal Air Bike 10 S.A Dumbbell Snatch @22,5 / 15 kg rest 4' In 8 minutes  30 Burpees over the bar Max rounds 12/9 Cal Row 12 Kettlebell Swing @32/24 kg rest 4' In 8 minutes  100 Double unders / 150 S.U Max rounds 9 Overhead Squat @75/55 lbs - 35/25 kg 7 Plate zombie crunch @45/35 lbs - 20/15 kg

Friday Treino 5. Sexta Feira Mobility and Warm up Hip, Shoulders and thoracic spine then 2 rounds 16 Single leg glute bridges 12 Plank to elbows then Every 2' for 8' 9 Strict HSPU 12 Barbell floor press 6' Emom 1'  9 Split stance romanian DL ( Leg Left) 2' 9 Split stance romanian DL (Leg right) Conditioning Complete in 3' 2 rounds 16 Box jump 12 Deadlift @115/85 lbs -   52/35 kg 9 S2O rest 1' and repeat for total of 3 rounds

  Thursday Treino 4. Quarta Feira Mobility and Warm up Hip and Shoulders then 3 rounds 15 Banded row 20 Hollow rocks then Every 2' for 8' 9 Strict pull up 12 Bent over barbell row (supinated grip) 8' Emom 1' Front rack reverse lunges (Leg left) 2' Front rack reverse lunges (Leg right) Conditioning 10' Amrap 8 Double kb step up over @16/16 - 12/12 kg 6 S.A. Devils press @22,5 / 15 kg

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic Spine Then Body temperature raise Long Emom For  35' 1' 12/8 Cal.bike 2' 18 Wall ball 3' 18/14 Push up 4' 14/11 Cal row 5' 14 Toes to bar 6' rest 7' rest

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then Technique Snatch then 2 Rounds  5 Power snatch @60% Strength Deadlift 5 rounds  4 DL @85%  rest 1' Conditioning In 4 minutes 3 rounds  9 American Kettlebell Swing @32/24 kg 35 Double undres / 45 S.U Max Power snatch   in the remaining time @95/65 lbs - 42/30 kg Rest 1' and repeat for total 3 rounds

  Monday Treino 1 . Segunda Feira Mobility and Warm up Hip and shoulders then Technique Clean and Jerk Strength Front Squat 5 rounds 3 F.Squat @85-90% of Clean rest 1' each round Conditioning For Time 20 Burpee over the bar 40 Thrusters @115/85 lbs - 52/35 kg 15 Burpee over the bar 30 Clean and jerk 10 Burpee over the bar Cap 11'

Saturday Treino 6. Sábado  Mobility and Warm up Hip and thoracic spine then 20 Plank toe touch 20 V - ups 10 Worm walk 20 V- ups 20 Rss KB Swing 10 Half Burpee then Metcon 4 Rounds For time 21 Wall Ball @20/14 kg 15 Toes to bar Cap 10' 4 Rounds For time 15 S.D.H.P @115/85 lbs - 52/35 kg 16/12 Calories Air bike  Cap 10' 4 Rounds For time 12 Double kb Step up @16/16 - 12/12 kg 20/16 Calories Row Cap 10'

  Friday   Treino 5. Sexta Feira Mobility and Warm up Thoracic Spine and shoulders then Barbell hang clean Strength 5' Emom 2 Hang Squat clean @70% of clean then 3 Rounds  9 Barbell row supinated grip Conditioning 10' Amrap 24 Double undres / 35 S.U 12 DB *Hang clean and jerk 6 Chest to bar pull ups *6 Reps must be performed in each arm

Thursday Treino 4.Quinta Feira Mobility and Warm up Hip and shoulders then  Barbell Snatch Strength 2x  20 Glute bridges single leg + 12 Glute bridges hold single arm floor press (KB or DB) then Every 2' for 8' 7 KB/DB Split stance romanian deadlift 3 - 9 Strict Handstand push up Conditioning 10 Rounds For time 3 Power Snatch @135/95 lbs 6 Burpee box jump over Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Ankle and Hip then 3 Rounds 1' Wall squat 30'' Hollow hold + 20 Hollow rocks Strength Every 2'30'' for 10' 4 Front Squat @85% of clean 9 Strict pull up Conditioning Complete in 3' 3 rounds  14 Globet Squat @32/24 kg 9 Toes to bar Max. Kettlebell Swing in the remaining time Rest 1’ and repeat for total of 3 rounds

 Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine and shoulders Barbell clean and Jerk then Body temperature rise then Every minute on the minute for 30' 1' 18/14 Calories Air Bike 2' Rest 3' 20/15 Calories Row 4' Rest  5' 12 Clean and Jerk @115/85 lbs - 52/35 kg 6' Rest