Your workout of the day - CF 8585

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Push Jerk then Strength - Push Jerk 5 - 4 - 3 - 2 - 1 - 1 Conditioning 3' Amrap  4 S2O @135/95 lbs - 61/42 kg 6 H.S.P U 8 Step up over @16/16 - 12/12 kg rest 1' and repeat for total of 3 rounds

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and Shoulders then  Barbell Hang Power clean then Long Emom for 30 minutes 1' 20 / 17 Cal. Row 2' rest 3' 12 Hang Power clean  @135/95 lbs - 61/42 kg 4' rest  5' 15 Chest to bar pull ups 6' rest 

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then  3 rounds 12 Reverse nordic curl 12 Reverse Lunges then Front Squat Every 2' for 10' 6 Front Squat - taking the bar of the floor 8 Push ups + 8 Plank to elbows Conditioning For Time 21 - 15 - 9 - 15 - 21 Box Jump over  Thrusters @95/65 lbs - 42/30 kg Cap 12'

Monday  Treino 1. Segunda Feira Mobility and Warm up Thoracic spine and shoulders then Barbell H. Snatch then Complex Every 1'30'' for 9' 3 Hang high pull + 2 Hang power snatch Conditioning 3 rounds 20 Dumbbell Snatch @22,5/15 kg 15 B.O.B then Maximum rounds in remaining time 20 S.D.H.P @95/65 lbs - 42/65 kg 50 Double unders Cap 14'   

  Saturday Treino 6. Sábado  Mobility and Warm up Thoracic spine then Warm up Deadlift  10 - 8 - 6 Conditioning 5' Amrap 6 Chest to bar  12 Toes to bar rest 3' 5' Amrap 6 Deadlift @220/155 lbs - 100/70 kg 12 Hang Double DB clean @22,5/22,5/15/15 kg rest 3' 5' Amrap 12 Cal. Row   9 Cal. Air Bike rest 3'

Friday Treino 5. Sexta Feira Mobility and Warm up Ankle, Hip and shoulders then 3 rounds 12 Reverse nordic curl 20'' Squat hold then Front Squat Every 1'30'' for 9' 6 Front squat - taking the bar of the floor Conditioning 3 Rounds For Time 10 S.A Devils press @22,5/15 kg 15 Shoulder to overhead @115/85 lbs - 52/35 kg 20 Wall ball  Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then Barbell snatch then Strength 4 rounds 12 Hip thrust Conditioning In 1 minute 10 Power snatch (unbroken) @95/65 lbs - 42/30 kg max *kettlebell swing @32/24 kg rest 2' and repeat  In 1 minute 8 Power snatch (unbroken) @115/85 lbs - 52/35 kg max *kettlebell swing @32/24 kg rest 2' and repeat  In 1 minute 6 Power snatch (unbroken) @???????? max *kettlebell swing @32/24 kg rest 2' and repeat  *Target 72 kettlebell Swing 

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 2 rounds 20 Hollow rocks 5 Plank walk hand 20 V-ups 5 Plank walk hand then Metcon Team 2 3 Rounds For Time 30 Toes to bar 30 Handstand push ups 40 Calories Air Bike Cap 13' rest 4' 3 Rounds For Time 30 Kettlebell Thrusters @16/16 - 12/12 kg 30 Box Jump 40 Calories Row Cap 13'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine Then  Barbell Hang clean Strength Every 3' for 9' 4 Hang High pull 8 Strict pull up 12 Stiff legged Conditioning 11' Amrap  9 Deadlifts @175/120 lbs - 80/55 kg 6 B.O.B 3 Hang Cleans

  Monday  Treino 1. Segunda Feira Mobility and Warm up Shoulders then Push Jerk then Every 3' for 9' 2 Push Jerk 6 Floor press 12 Dip in box Conditioning 40 Wall Ball @20/14 lbs 100 D.U 20 Single arm Overhead lunges @22,5 / 15 kg 30 Wall Ball 90 D.U 30 Single arm Overhead lunges  20 Wall Ball 80 D.U 40 Single arm Overhead lunges @ Cap 15'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Thoracic spine then Barbell hang clean then 12' Emom 1' 3 *Hang Power clean 2' Rest 3' 9 *Deadlifts *Escolha as cargas de trabalho Conditioning 3 Rounds for Time 20 DB Snatch @22,5/15 kg 20 Box Jump 20 Toes to bar Cap 12'

Thursday Treino 4. Quarta Feira Mobility and Warm up Shoulders then Shoulder to overhead then 12' Emom 1' 12 Dip in Box 2' 2 Push Press 3' 1 Push Jerk Conditioning 5 Rounds For Time 8 S2O @135/95 lbs - 61/42 kg 16 Wall Ball @24/16 lbs 64 Double Unders Cap 13'

Wednesday Treino 3. Quarto Feira Mobility and Warm up Hip, Thoracic spine and shoulders then 2x 10 Kipping swing 20'' Arch hold 10 Rss swing Conditioning Team 2 13' Amrap  20 Double DB Clean @22,5/15 kg 20 Chest to bar pull ups  Rest 6' 13' Amrap   1000m Row 20 American KB Swing @32/24 kg

  Tuesday Treino 2. Quarta Feira Mobility and Warm up Hip and Shoulders then 3 rounds 10 Plate zombie crunch 10 Plate Split squat with rotation Strength Every 2' for 8' 6 Front Rack Lunges leg left 6 Front Rack Lunges leg right Conditioning 10 Rounds For Time 6 Front Squat @80/55 kg 6 Burpee box jump over Cap 13'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Thoracic spine then Barbell hang p.snatch then 3 Rounds 6 - 8 split stance RDL 12 - 15 Weighted single leg hip thrust Conditioning 3' Amrap 5 Deadlifts @220/155 lbs - 100/70 kg 9 H.S.P.U rest 2' 3' Amrap 3 Hang P. Snatch 9 Toes to bar @135/95 lbs - 61/42 kg rest 4' and repeat (REPETIR TUDO)

  Saturday Treino 6. Sábado  Mobility and Warm up Thoracic spine and Shoulders then Metcon 6' Emom 15/12 Calories Air Bike Rest 2' For Time 15 Kettlebell Swing @32/24 kg 15 Burpees 12 Kettlebell Swing 12 Burpees 9 Kettlebell Swing 9 Burpees 6 Kettlebell Swing 6 Burpees Cap 6' Rest 2' 6' Emom 15/12 Calories Row Rest 2' 3 Rounds For time 80 D.U / 100 S.U 10 Double DB clean @22,5 / 15 kg 5 DB S2O Cap 6'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then  2x 16 Alternate side lunges 12 Plank to elbows Every 2' 30'' for 10 10 Strict H.S.P.U 12 Split Squat  - Kettlebell or Dumbbell - Peg. farmer Conditioning 5' Amrap 8 S.A Devils press @22,5 / 15 kg 10 Air Squat 12 Box Jump Rest 2' and repeat 

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine   Hang P. lean then Strength 12 - 10 - 8 - 6 Stiff legged Conditioning 8' Emom 1' 1 *Heavy Hang clean 2' 14 Toes to bar rest 4' 8' Emom 1' 8 *Hang power clean 2' 12 Chest to bar  *Escolha as cargas de trabalho.

Wednesday  Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders 3x 15 Reverse nordic curl 1' Wall squat 20 Plank shoulder taps Conditioning In 27 minutes Team 2 150 Calories Air Bike or Calories Row then Maximum reps in remaining time - Individual 50 KB Step up over  @16/16 - 12/12 kg 50 Double kb press @16/16 - 12/12 kg 50 Wall Ball

  Tuesday Treino 2.Terça Feira Mobility and Warm up Hip and Thoracic spine then Hang snatch then 10' Emom 1' 5 Hang Power snatch 2' 10 Strict pull up Conditioning As many reps as possible in 12 minutes 60 - 90 - 120  *Double unders 21 - 15 - 9 Deadlifts @220/155 lbs - 100/70 kg *S.U - 80 - 110 -130

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell clean then Complex Every 1'30'' for 9' 1 Power clean + 1 squat clean + 3 Front Squat Conditioning For Time 😖 21 - 18 - 15 - 12 - 9 - 6 - 3 Squat clean @95/65 lbs - 42/30 kg Burpees over the bar Cap 14'

 Saturday Treino 6. Sábado  Mobility and Warm up Ankle, Hip and shoulders then Thruster then Bike and Row Team 2 110 Calories Row Cap 8' rest 2' 110 Calories Air Bike Cap 8' Then 4 Rounds For Time (Individual) 20 Wall Ball  15 Box Jump  10 S.A Devils Press @22,5/15 kg 5 Thruster @135/95 lbs - 61/42 kg Cap 16'

  Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic and shoulders then Barbell snatch then 10' Emom 1' 10 Chin up 2' 12 American kettlebell Swing @32/24 kg Conditioning 11' Amrap 30 Double unders 5 Power Snatch @135/95 lbs - 61/42 kg

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then F.  Squat  Strength Every 1'30'' for 7' 30'' 8 Front Squat - taking the bar of the floor 3 rounds  8 Floor press Conditioning For Time  21 Burpees over the bar  4 rounds 8 F.rack lunges @115/85 lbs - 52/35 kg 8 H.S.P.U 18 Burpees over the bar  3 rounds 10 F.rack lunges 10 H.S.P.U 15 Burpees over the bar  2 rounds 12 F.rack lunges 12 H.S.P.U 12 Burpees over the bar  1 rounds 14 F.rack lunges 14 H.S.P.U Cap 15'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic Spine then Warm up Deadlift For Time 80 Calories Row Cap 7' rest 5' 3 Rounds For Time 20 Dumbbell Snatch 11 Chest bar pull ups Cap 7' rest 5' For Time  50/40 Calories Air Bike 27 Deadlifts @265/200 lbs - 120/90 kg Cap 7'