Your workout of the day - CF 8585

  Saturday   Treino 6. Sábado  Mobility and Warm up  Ankle, hip and shoulders  2x  20 Squat  12 Plank to elbows  8 Half burpee 20 DU  Then  Metcon  10 Rounds For Time  9 Kettlebell Front squat  @16/16 - 12/12 kg 6 Strict Handstand push ups  Cap 10’  Rest 2’ 10 Rounds For Time  Bike and Row  9 Cal Row 7 / 5 Cal Bike  Cap 10’ Rest 2’ 10 Rounds For Time  20 D.U / 30 S.U 8 Burpees Cap 10’

  Friday  Treino 5. Sexta Feira  Mobility and Warm up Hip and thoracic spine  Then  Barbell Hang P. clean  Every 1’30” for 6’ 12 Strict pull  10 Romanian Deadlift  Conditioning  7’ Amrap 30 Box Jump 7 Hang Cleans @180/120 lbs - 80/55 kg Rest 2’ 7’ Amrap  34 KB Swing 24/16 kg 7 Toes to bar 

  Thursday   Treino 4. Quinta Feira  Mobility and Warm up  Hip and shoulders  Then  2 rounds  10 Plank walk hand  20” OH.squat hold  Strength   5 - 3 - 3 - 1  Push press Conditioning   In 4 minutes  3 rounds  8 OH.Squat @115/85 lbs - 52/35 kg  8 S.A Devils press @22,5/15 kg then Max Handstand push up in the remaining time  Rest 2’ and repeat for total of 3 rounds

Wednesday Treino 3. Quarta Feira Mobility and Warm up  Thoracic spine, shoulders and r aise body temperature then Conditioning Team 2 3 Rounds For time 1.000 m row 150 Double unders / 200 S.U Cap 16' rest 4' 3 Rounds for time 54 Calories Air Bike  20 Bar muscle up or 40 Chest to bar or 50 Pull ups Cap 16'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then 2 rounds  15  plate split squat with rotation 12 Plank to elbows Strength 16 - 12 - 10 -  8  Front Rack lunges Conditioning Every 20'' for 4' 3 Front squat rest 2' then 4' Amrap 8 Burpee over the bar 4 Hang squat clean 155/110 lbs - 70/50 kg rest 2' and repeat for total of 2 rounds, just the amrap.

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Barbell Power clean and Jerk then Every 30'' for 2' 3 P.clean and jerk rest 2' and add weight Every 20'' for 2' 2 P.clean and jerk rest 2' and add weight Every 10'' for 2' 1 P.clean and jerk Conditioning 3 rounds  100 Double unders / 130 S.U 15 Deadlifts @220/155 lbs - 100/70 kg then 6 rounds 5 Sumo Deadlift high pull @135/90 lbs - 61/40 kg 10 Toes to bar  Cap 13'

  Saturday Treino 6. Sábado   Mobility and warm up thoracic and shoulders then Barbell hang power snacth then Conditioning For time 21 - 18 - 15  Calories Row Double Dumbbell Clean @22,5/15 kg Cap 8' rest 3' For time 30 - 20 - 15  Kettlebell swing @32/24 kg 30 - 20 - 15  Air Bike Cap 8' rest 3' For time 21 - 18 - 15  Chest to bar pull ups Hang P. snatch @95/65 lbs - 42/30 kg Cap 8'

Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Strength Every 20'' for 3' 3 S2O then 3 rounds  5 Front squat - add weight each round Conditioning 5' Amrap  9 Wall Ball @20/14 lbs 6 Burpee ove the bar  3 Front squat @175/120 lbs - 80/55 kg rest 3' and repeat 

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then  Barbell Hang P. clean  then Strength Every 20'' for 3' 3 Deadlifts rest 2' Every 20'' for 3' 3 Deadlifts Conditioning 100 Double unders 3 rounds 15 Hang P. cleans @115/85 lbs - 52/35 kg 10 Toes to bar  then 100 Double unders 3 rounds 10 Hang P. cleans @155/110 lbs - 70/50 kg 12 Toes to bar  Cap 15'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 2 rounds 20 Plank shoulder taps 20'' Overhead squat hold 10 Plank to elbows 20'' Overhead squat hold then Metcon 4 Rounds For Time 12 Kettlebell press @16/16-12/12 kg 14 Front rack lunges  Cap 8' rest 4' 8' Emom  13/9 Calories Air Bike rest 4' 8' Amrap  10 OH. Squat @45/35 lbs - 20/15 kg (barbell) 10 Box Jump   

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic and shoulders then Barbell P. Snatch then Strength Every 20'' for 3'  3 Power Snatch rest 2'   Every 20'' for 3'  3 Strict pull up For Time 40 Dumbbell Snatch @22,5/15 kg 25 Burpee over the bar 30 Kettlebell Swing @32/24 kg 25 Burpee over the bar 40 Dumbbell Snatch Cap 12'

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders  then 3 rounds 20'' Single arm plank  rest 10'' 3 rounds  20'' KB Squat hold rest 10'' Strength Every 20'' for 3 '  3 Front squat - taking the bar of the floor rest 2' Every 20'' for 3'  3 Front squat  Conditioning 14 Rounds For Time 30 D.U / 50 S.U 5 Strict S.H.P.U 3 Thrusters @135/95 lbs - 61/42 kg Cap 16'

Saturday Treino 6. Sábado  Mobility and Warm up Ankle, hip and shoulders then Barbell OH.S Plank to elbows  V - ups then Metcon For Time 42 S.A Devils press @22,5/15 kg 1.600m Row Cap 9' rest 4' 9' Amrap 9 OH.Squat @95/65 lbs - 42/30 kg 12 Push up 9 Plate zombie crunch @45/35 lbs - 20/15 kg rest 4' 4 Rounds For time 14/10 Cal. Air Bike  16  Wall ball @20/14 lbs 14 Toes to bar Cap 9'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Thoracic then Barbell clean then Strength Every 20'' for 3'  3 Power cleans  rest 3'   Every 20'' for 3'  3 Strict pull up Conditioning 11' Amrap   100 Double unders / 130 S.U 10 Deadlifts @200/145 lbs - 90/65 kg

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Shoulder to overhead Strength Every 20'' for 3' 3 S2O rest 2' Every 20'' for 3' 4 Front rack lunges Conditioning 3 rounds 12 Front rack lunges @115/85 lbs - 52/35 kg 15 Handstand push up then  3 rounds 20 Box jump over  10 Thrusters Cap 13'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine Then Conditioning Team 3 For Time 4.500m Row Every 1.500 meters, perform 75 Kettlebell Swing and 45 Toes to bar KB @32/24 kg Cap 36'

Tuesday  Treino 2. Terça Feira Mobility and warm up Hip and shoulders then Press  Squat Strength Every 20'' for 3 '  3 Front squat - taking the bar of the floor rest 2' Every 20'' for 3'  3 Front squat - taking the bar of the floor Conditioning In 3 Minutes 75 Double unders / 90 S.U Max rounds  3 Push press @135/95 lbs 5 Burpees over the bar rest 2' and repeat for total of 3 rounds

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Barbell snatch then Strength Every 20'' for 3' 3 Deadlift  rest 2' Every 20'' for 3' 3 Deadlift  Conditioning For Time 18 Power snatch @95/65 lbs - 42/30 kg 15 Chest to bar 15 Power snatch 12 Chest to bar  12 Power snatch 9 Chest to bar  9 Power snatch 6 Chest to bar  Cap 12'

Saturday Treino 6. Sábado Mobility and Warm up Hip, thoracic and shoulders then 3 rounds 12 Plank DB Row 10 Plank walk hand 30 Double unders / 50 Single unders then Metcon 4' Amrap 15 Calories Row  12 Double DB  clean @22,5/22,5 - 15/15 kg rest 4' 4' Amrap 12 Calories Air Bike  15 American KB Swing @32/24 kg rest 4' 4' Amrap 15 Toes to bar 12 Handstand push up Rest 4'

Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then 2x 20 Reverse lunges 15 Side plank rotation then Front Squat Every 1'30'' for 9' 7 Front Squat -  taking the bar of the floor Conditioning 3 Rounds For Time 10 S.A Devils press @22,5/15 kg 15 Box Jump 10 S.A Devils press 10 Double KB Front rack Step up over @16/16 - 12/12 kg Cap 12'

Thursday Treino 4. Quinta Feira Mobiltiy and Warm up Thoracic spine then Hang Power Snatch 8' Emom 2 H.snatch high pull + 2 Hang snatch  Conditioning For Time 30 Bar Muscle up or 36 Chest to bar or 42 Pull ups 40 Dumbbell Snatch 30 Deadlifts @265/200 lbs - 120/90 kg Cap 13'

  Wednesday  Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3 rounds 12 Hollow rock 8 Zombie crunch 8 Toes to kettlebell 12 V-ups then Conditioning Every 2' for 8' 27 Wall ball  rest 2' Every 2' for 8' 18 Calories Row  9 Burpees rest 2' Every 2' for 8' 24/18 Calorias Air Bike

Tuesday Treino 2. Terça feira Mobility and Warm up Thoracic and sholuders then Barbell P. clean then Build a heavy clean in 6 minutes Strength 3 rounds 8 Stiff legged barbell row (supinated grip) Conditioning In 3' minutes 3 rounds 8 Power cleans 135/95 lbs - 61/42 kg 40 Double unders rest 2' and repeat for total of 3 rounds

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip, thoracic and shoulders then Overhead squat then Every 1'30'' for 7'30'' 10 Overhead squat 10 Strict HSPU or  10 Box HSPU or 7 Plank walk hand Conditioning 2' Amrap  3 Front squats @135/95 lbs - 61/42 kg 2 Thrusters  5 Push ups  rest 1' and repeat for total of 5 rounds

  Saturday Treino 6. Sábado Mobility and Warm up Ankle, hip and shoulders then 2x 30 D.U 20 Lunges 10 Jumping squat 10 Push ups Conditioning - Team 2 3 Rounds For Time 200 Double unders 70 Wall ball 40 Calories Air Bike Cap 16' Rest 4' 3 Rounds For Time 40 S.A Devils press @22,5 / 15 kg 30 S.A Overhead Lunges @22,5 / 15 kg 40 Box Jump Cap 16'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Thoracic spine then Barbell P. Snatch then Strength - Deadlift  10 - 8 - 6 - 4 Conditioning 3 Rounds  21 American KB Swing @24/16 kg 15 Toes to bar 12 Burpee over the bar then ''Isabel''  Cap 13' @135/95 lbs