Your workout of the day - CF 8585

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders Press and OH. Squat  then Conditioning Complete in 1 minute 14/11 Calories Air bike 12 Push Press @95/65 lbs - 42/30 kg rest 1' and repeat for total of 5 rounds Rest 2' Complete in 1 minute 14/11 Calories Row  12 H.S.P.U rest 1' and repeat for total of 5 rounds R est 2'   Complete in 1 minute 14 Box Jump over 14 Overhead Squat @95/65 lbs - 42/30 kg rest 1' and repeat for total of 5 rounds

  Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine then Barbell hang snatch 10' Emom 1' 5 Hang Power Snatch 2' 10 Strict pull up Conditioning For Time 25 Deadlifts @220/155 lbs - 100/70 kg 3 rounds  50 D.U / 65 S.U 10 S.A Dumbbell Snatch @22,5/15 kg 25 Deadlifts 3 rounds 50 D.U / 65 S.U 10 S.A Dumbbell Snatch Cap 15'

  Monday Treino 1. Segunda Feira Mobility and Warm up Ankle. hip and shoulders then Barbell Hang squat clean then In 40 secconds 15'' Back Squat hold 25'' max back squat rest 1'and repeat for total of five rounds Conditioning As many reps as possible in 9 minutes 1 Hang Squat clean @115/85 lbs - 52/35 kg 9 Burpee over the bar 2  Hang Squat clean 9 Burpee over the bar 3  Hang Squat clean 9 Burpee over the bar 4  Hang Squat clean 9 Burpee over the bar ...

Saturday  Treino 6. Sábado  Mobility and Warm up Hip and Shoulders then 6' Amrap 6 Plate zombie crunch 12 Rss twist 6 Push ups 12 Jumping lunges then Team 2 20 Front Squat  @95/65 lbs - 42/30 kg 12 S.A.Devils press @22,5/15 kg 20/16 Cal. Air Bike rest 2' and repeat  6' Amrap  20 Wall ball 12 Push press @95/65 lbs - 42/30 kg 20/16 Cal.Row rest 2' and repeat 

 Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Barbell P. Snatch then Every 1'30'' for 6' 1 Heavy Snatch Every 1' 30'' for 6' 5 Heavy Deadlifts Every 1' 30'' for 4'30'' 8 Bent over barbell row Conditioning 3 Rounds For Time 120 Double unders /150 S.U 20 Toes to bar 10 Power snatch @115/85 lbs - 52/35 kg Cap 12'

  Thursday Treino 4. Quarta Feira Mobility and Warm up Hip and shoulders then  Push Jerk then 8' Emom 1' 2 Push Jerk 2' 6 - 8 Front rack lunges Conditioning In 11 minutes 50 Handstand push ups then max rounds  in the remaining time of 5 Thruster @115/85 lbs - 52/35 kg 5 Burpee box Jump over

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and shoulders 30'' on -  15'' off (3 rounds) Bike Half Burpee V - ups then Conditioning - Team 2 For Time 4 km Row Cap 16' Rest 2' 10 Rounds For Time 20 Dumbbel snatch @22,5 / 15 kg 10 Bar muscle up / 14 C2B / 18 Pull up Cap 16'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then  Overhead Squat then In 30 secconds 10'' Back Squat hold 20'' max back squat rest 30'' and repeat for total of five rounds Conditioning 3 Rounds For Time 40 Double unders 21 Push ups 9 OH.Squat @115/85 lbs 30 Double unders 15 Push ups 6 OH.Squat Cap 14'

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Hang P. clean  IN 10 Secconds 1 Hang Power clean rest 30'' and repeat for total of 5 rounds then Alternate Every 2' for 8' 6 Sttif @50-55% of Deadlift 8 -12 Chin up Conditioning 10' Emom 1' 20'' Max effort Air Bike 2' 12 Hang Power cleans @135/95 lbs - 61/42 kg

Saturday   Treino 6. Sábado  Mobility and Warm up  Thoracic Spine   then 2x  10 Good morning  15 V - ups  5 Half burpee  10 Mountain climbers  then  Warm Deadlift and snatch  Metcon   8’ Amrap   21 Cal. Row  8 Power snatch @75/55 lbs - 35/25 kg 24 Double unders / 30 S.U Rest 2’ 8’ Amrap   21 Cal. Air Bike  8 Deadlifts @165/120 lbs - 75/55 kg 24 Double unders / 30 S.U Rest 2 ’ 8’ Amrap   21 Toes to bar  8 Burpees  24 Double unders / 30 S.U Rest 2’ 

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then 3x 15'' Overhead squat hold rest 15' 30'' Hollow hold then 8' Emom 6 - 8 Overhead Squat Conditioning 2 Rounds For Time 20 Handstand push up 20 Shoulder to overhead @135/95 lbs - 61/42 kg 20 Box Jump over 20 KB Step up @24/16 kg (1) Cap 11'

Thursday Treino 4. Quinta Feira  Mobility and Warm u p  Hip and thoracic  Then  Barbell clean  8’ Emom   1’ 1 Heavy Hang clean  2’ 1 Heavy Clean  Conditioning   In 4’30” 4 rounds  9 American Kettlebell Swing @32/24 kg 3 Bar muscle up / 5 C2B / 7 Pull ups then  Max Power cleans in the remaining time @155/110 lbs - 70/50 kg Rest 1’30” and repeat 

Wednesday Treino 3. Quarta Feira Mobility and Warm up 2 rounds  10 Worm walk 10 Plate Lunges with rotation 20 Mountain climbers then Metcon For Time Team 2 3 rounds 30 Plate zombie crunch 45/35 lbs - 20/15 kg 30 Push ups 40 Wall ball @20/14 lbs then 120 Calories Row then 3 rounds 30 Plate zombie crunch 45/35 lbs - 20/15 kg 30 Push ups 40 Wall ball @20/14 lbs then 120 Calories Air bike Cap 35'  

Tuesday  Treino 2. Terça Feira  Mobility and Warm up Thoracic spine then Barbell snatch Strength Deadlifts 6 - 6 - 6 - 6 Strict Pull up 12 - 12 - 12 - 12  Conditioning 3' Amrap 9 Power snatch @75/55 lbs - 35/25 kg 30 Double unders / 40 S.U rest 2' 3' Amrap  7 Power Snatch @95/65 lbs - 42/30 kg 27 Double unders / 35 S.U rest 2' 3' Amrap   5 Power Snatch @115/85 lbs - 52/35 kg 24 Double unders / 30 S.U

Monday  Treino 1.Segunda Feira Mobility and Warm up Ankle, Hip and Shoulders then 3 rounds 15 - 20'' Barbell front squat hold 10 Plank walk hand Strength Alternate Front Squat 6 - 6 - 6 - 6 Seated Press (ketllebell or Dumbell) 8 - 8 - 8 - 8 Hollow rocks 20 - 20 - 20 - 20 Conditioning For Time 20 - 16 - 12 - 16 - 20 S.A. Devils press @22,5/15 kg Jumping Squat Cap 11'

  Saturday Treino 6. Sábado  Mobility and Warm up Ankle, hip and shoulders then Conditioning 8' Amrap  15 Overhead squat @95/65 lbs - 42/30 kg 15/11 Air bike rest 3' 8' Amrap 15 Push press 15 Cal. Row rest 3' 8' Amrap 15 Toes to bar  10 Burpee box jump over

  Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine then Barbell hang clean Strength Alternate Deadlifts  6 - 6 - 6 - 6 Single arm bent over row (KB / DB) 8 - 8 - 8 - 8 Conditioning 3 rounds  75 Double unders / 95 S.U 10 Hang P. clean @135/95 lbs - 61/42 kg then 75 Kettlebell Swing @32/24 kg Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then 2 rounds 20'' Plank single arm  20'' Single leg wall sit then Strength  Alternate 6 - 6 - 6 - 6 Front rack Split Squat 8 - 8 - 8 - 8 Glute bridges S.A. Floor press Conditioning In 3 minutes  15 Handstand push ups 18 Double KB F.R.Step up over @16/16-12/12 kg 15 Handstand push ups max Thrusters  in the remaining time @95/65 lbs - 42/30 kg rest 2' and repeat for total of 3 rounds

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic then 2 rounds 10 L-sit pops 10 Zombie crunch 10 V-ups 15 L-sit pops 15  Superman 15 Hollow rocks Conditioning Team 2 12' Amrap 20 Toes to bar  10 Bar Muscle up or 16 C2B or 20 Pull ups Rest 6' 12' Amrap 1000m Row  40 Calories Air Bik e

    Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Barbell Push Jerk then 10' Emom 1' 15 Air squat + 1 Push Jerk 2' 10 Push ups + 1 Push Jerk Conditioning For Time 3 rounds  50 Double unders / 65 S.U 11 Burpee over the bar then 18 Heavy Front Squats @75-80% of Clean then 3 rounds  50 Double unders / 65 S.U 11 Burpee over the bar Cap 14'

Monday  Treino 1. Segunda Feira Mobility and Warm up Barbell P. Snatch  then Strength and Conditioning Every 30'' for 2' 3 Power snatch rest 2' and add weight Every 20'' for 2' 2 Power snatch rest 2' and add weight Every 10'' for 2' 1 Power snatch then For Time 18 *Heavy Deadlifts  (*75-80%) Cap 3' rest 1' then 3' Amrap 8 Box jump over 6 Hang Dumbbell snatch @22,5/15 kg rest 1' and repeat for total of 3 rounds

  Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and Thoracic spine  Then  2 rounds  10 Kipping swing  10 Barbell good morning  5 Barbell SDHP 5 Barbell muscle clean  30 Double unders 50 S.U Conditioning   5 Rounds For Time  9 S.D.H.P @115/85 lbs - 52/35 kg  15 Chest to bar pull ups  Cap 10’ Rest 3’ 10’ Emom  1’ 12/9 Cal. Air Bike  2’ 12 Double dumbbell clean @22,5/15 kg Rest 3’ For time  2.500 m Row  Cap 10’

  Friday   Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  Then  Barbell Push jerk  Every 2’ for 10 ’ 3 S2O 6 F.R Lunges  Conditioning   10’ Amrap  10 Box jump  10 kB Step up over @16/16-12/12 kg 10 Thrusters @95/65 lbsc - 42/30 kg

  Thursday   Treino 4. Quinta Feira  Mobility and Warm up  Thoracic and shoulders  Then  Barbell Power Snatch  10’ Emom  1’ 3 Deadlift snatch grip + 3 Hang high pull  2’ 3 Hang Snatch  Conditioning   For Time  55 Kettlebell Swing @32/24 kg Then  3 rounds 20 Toes to bar  15 Burpees over the bar  20 Dumbbell Snatch @22/15 kg Cap 14

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulder 2 rounds 6 Plank to elbows 12 zombie crunch  6 Plank to elbows 24 Hollow rocks 6 Plank to elbows 12 zombie crunch  6 Plank to elbows 24 Hollow rocks then Conditioning Row and Squat 21 - 18 - 15 - 12 Cal.Row Double KB Front squat @16 / 12 kg Cap 9' Rest 2' Bike and Lunges 21 - 18 - 15 - 12 Cal.Bike  Jumping Lunges  Cap 9' rest 2' Push and pull 21 - 18 - 15 - 12 Handstand push up Chest to bar pull ups Cap 9'

Tuesday   Treino 2. Terça Feira  Mobility and Warm up  Thoracic spine  then  Barbell hang clean  Then  Every 1’30” for 7’30” 9 Stiff legged deadlifts  Conditioning  (15’ Amrap ) 0’ - 10’ max rounds  6 Deadlifts @175/110 lbs - 80/50 kg  3 Hang P. cleans  31 Double unders / 45 S.U 10’ - 15’  1 RM Hang Clea

Monday Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders  then Overhead squat  Every 1’30” for 9’ 8 Overhead Squat  Conditioning  For Time  20 Wall ball  10 Devils press  30 Wall ball  10 Devils press  40 Wall ball  10 Devils press  Rest 1’ 15 Wall ball  20 Devils press  15 Wall ball  30 Devils press 15 Wall ball 40 Devils press  Cap 18’