Your workout of the day - CF 8585

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders Then Barbell Push Jerk Strength Every minute on the minute for 10' 2 Push Jerk add weight during the rounds Conditioning In 12 minutes 3 Rounds 100 D.U / 120 S.U 15 Thrusters @95/65 lbs - 42/30 kg then max rounds  in the remaining time 10 Box Jump 10 Overhead squat

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Barbell clean then Complex Every 1'30'' for 6' 1 Hang High pull + 1 Power clean + 2 Hang squat clean 3 rounds alternate 8 Stiff legged  8 barbell row Supinated grip Conditioning For Time 30 American Kettlebell Swing @32/24 kg then 5 rounds 3 *Cleans + 3 *Hang cleans @175/120 lbs - 80/55 kg 12 Toes to bar then  30 American Kettlebell Swing @32/24 kg Cap 14'  *Power or squat

 Saturday Treino 6. Sábado Mobility and Warm up Hip and thoracic spine then Warm up Deadlift then Metcon 4 Rounds For Time 50 Double unders/65 S.U 20/15 Calories Air Bike Cap 9' Rest 3' Every 1'30'' for 9' 21 Calories Row Rest 3' 9' Amrap 5 Strict Pull ups 10 Deadlifts @185/120 lbs - @85/55 kg

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Barbell Push Jerk Strength Every minute on the minute for 10' 3 Push Jerk add weight during the rounds Conditioning For Time 20 - 16 - 12 - 8 - 4 Single arm Devils press @22,5/15 kg Front rack Lunges @135/95 lbs - @61/42 kg Cap 14'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Every 2' for 8 ' 10 Front rack Lunges 8 Single arm DB Floor press then Every 2' for 8'  12 Plate Zombie crunch 15 V - ups Conditioning 5' Amrap 15 Toes to bar 30 Wall ball @20/14 lbs 60 Double unders /75 S.U rest 2' and repeat

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic Spine then Barbell snatch Strength Every 2' 30'' for 10' 10 Deadlifts @55 - 65% 10 Strict pull up Conditioning 5 Rounds For Time 15 Power snatch @95/65 lbs - 42/30 kg 11 B urpees over the bar Cap 12'

Monday Treino 1. Segunda Feira Mobility and Warm up Ankle, hip and shoulders 3x 5 Front squat 15'' Pause front squat (empty bar) 5 Plank walk hand 30'' Plank Strength Every 2' 30'' for 10' 10 Front Squat - taking the bar of the floor 10 Strict Handstand push up Conditioning 10' Amrap 10 S2O  @95/65 lbs - 42/30 kg 10 Box Jump 10 Thruster 10 Box jump over

Saturday Treino 6. Sábado  Mobility and warm up Ankle, Hip and shoulders then METCON 8' Emom 1' 12/9 Calories bike 2' 17 Wall ball  rest 4' For Time 20 Double DB Devils press @22,5/22,5 - 15/15 kg 15 Double DB Hang squat clean 15 Double DB Devils press 20 Double DB Hang squat clean Cap 8' rest 4' 8' Amrap  41 Double underes / 60 S.U 9 Burpee box jump over rest 4'

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Barbell Hang P Snatch Strength Every minute on the minute for 6' 3 Hang power snatch  3 RDS 9 Sumô Deadlifts @65% Conditioning In 4 minutes 3 rounds 10 Chest to bar pull ups 10 Dumbbell Snatch @22,5/15 kg then Max American kettlebell Swing in the remaining time @32/24 kg Rest 2' and repeat

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then 2x Single leg wall sit Single arm plank then 3 Rounds 10 Single arm DB Floor press arm right 8 Front rack reverse lunges leg left 10 Single arm DB Floor press arm left 8 Front rack reverse lunges leg right rest as nedded Conditioning For Time 25 Double kettlebell push press  @16/16 - 12/12 kg 20 Double kettlebell F.R. Step up 25 Double kettlebell push press  20 Double kettlebell F.R.Step up 15 B.O.B 20 Overhead squat 115/85 lbs - 52/35 kg 15 B.O.B 20 Overhead squat Cap 13'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then Barbell clean then 10 - 8 - 6 - 4  Weighted Strict pull up 30 - 25 - 20 - 15  Hollow rocks then Conditioning 20' Emom 1' 15 Toes to bar 2' 12 Power cleans @115/85 lbs - 52/35 kg 3' 30'' ME Row - Target 12 - 14 Calories 4' Rest

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Thruster Strength Every 2' for 8' (4 rounds) 7 Thruster +  15  Dip in box /   round - 1  5  T hruster +  15  Dip in box /  round - 2   3  T hruster +  15  Dip in box /  round - 3  3 T hruster +  15  Dip in box /  rounds - 4 Conditioning 3' Amrap 12 Double KB F.R. Squat @16/16 - 12/12 kg 10 Box Jump over 8 H.S.P.U rest 1' and repeat for total of 3 rounds  

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Barbell H. Snatch Strength Every 1' 30'' for 6' 4 Hang high pull + 1 Hang snatch 3 RDS 5 Split stance Romanian Deadlifts Conditioning For Time 250 Double unders /300 S.U 55 Deadlifts @220/155 lbs - 100/70 kg 30 Hang Power Snatch @135/95 lbs - 61/42 kg Cap 12'

  Saturday Treino 6. Sábado  Mobility and Warm up Thoracic spine then Metcon 6' Amrap 8 Double DB Hang Clean 8 Toes to bar rest 4' 6' Amrap  Max Distance Row (target - 1600m) Rest 4’ 6’ Amrap   8 Burpee over the bar  8 S.D.H.P @95/65 lbs - 42/30 kg Rest 4’

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then 3 rounds 10 Reverse nordic curl 5 Plank walk hand Strength Every 2' 30'' for 10' 12 Front Squat - taking the bar of the floor 10 Strict Handstand push up Conditioning For Time 60 Wall ball @20/14 lbs then 3 rounds  100 D.U / 130 S.U 15 Thruster @115/85 lbs - 52/35 kg Cap 11'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic then Barbell Hang snatch Strength Every 1'30'' for 9' Complex 2 Deadlift snatch grip + 1 Low hang high pull + 2 Hang Power Snatch As heavy as possible Conditioning For Time 30 - 40 - 50  American Kettlebell Swing @32/24 kg 20 - 25 - 30  Chest to bar pull ups Cap 13'  

   Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip, thoracic and shoulders then 10 Jumping squat 30 Mountain climber 20 Plank to elbows 10 Half burpee then Conditioning Long Emom for 36 minutes 1' 15 Calories row or 40'' ME 2' 10 Single Arm Devils press @22,5/15 kg 3' 16/12 Calories Air Bike 4' rest 5' rest 6' rest

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic and shoulders then Barbell hang clean Strength Every 2' for 10' 12 Deadlift @50 - 60% 10 Chin up Conditioning 12' Amrap 21 Box Jump over 15 Toes to bar 9 Hang P. clean @175/120 lbs - 80/55 kg

   Monday  Treino 1. Segunda Feira Mobility and warm up Ankle, hip and shoulders then Press Strength In 1 minute 2 Push press +  Max of Push Jerk (unbroken) rest 2' and repeat for total of 4 rounds As he avy as possible Conditioning For Time 20 F. Rack lunges @115/85 lbs - 52/35 kg 100 Double unders 20  F. Rack lunges 10 0 Double unders 25 Overhead Squat 12  Burpes over the bar 25 Overhead Squat 12  Burpes over the bar Cap 13'

Saturday Treino 6. Sábado  Mobility and Warm up Hip and Shoulders then 2 Rounds 20 Hollow rocks 10 Toes to kettlebell 15  zombie crunch Metcon By in - Team 2 For Time 1.500 Row Cap 6'  rest 2'  90 Calories Air bike Cap 6'  then   3 rounds -  Individual 15 Box Jump 12 Push ups 3 Cluster  @135/95 lbs - 61/42 kg then 50 Wall ball  then 3 rounds -  Individual 15 Box Jump 12 Push ups 3 Cluster  @135/95 lbs then 50 Wall ball @20/14 lbs Cap 16'

    Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then 8' Emom 16 American Kettlebell Swing @32/24 kg then 9' Amrap 8 Double DB Hang snatch @22,5/22,5 - 15/15 kg 10 Chest to bar 12 Deadlift @80/55 kg

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Running clock - Time 18 minutes 0' - 8'  Every minute on the minute 5 Front Squat as heavy as possible - coming out rack 8' - 18'  4 Rounds For Time 18/13  Calories Air Bike  15 Double DB Press @22,5/22,5 - 15/15 kg 9 Burpee Facing box Jump over

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 5' Amrap 5 Plank single arm DB Row 10 Dumbbell pass through 8 V - ups then Conditioning 15' Amrap 20 Toes to bar 40 Calories Row  

  Tuesday Treino 2. Terça Feira Mobility and Warm up Shoulders then Push Jerk Strength Every 1'30'' for 12' 1 Shoulder press 2 Push Jerk As he avy as possible Conditioning 3 Rounds For Time 20 H.S.P.U 20 F. Rack Step up @16/16 - 12/12 kg 20 DB S.A Devils press @22,5/15 kg Cap 15'

  Monday  Treino 1. Segunda Feira Mobility and warm up Hip and thoracic spine then Barbell  Clean Strength 3 rounds 5 Hang High pull  3 rounds 8 Stiff Legged Deadlift Bent Over Row (supinated grip) rest as nedded Conditioning 13' Amrap 3 Power clean @185/135 lbs - 85/60 kg 2 Hang Squat clean 50 Double unders / 65 S.U