Your workout of the day - CF 8585

  Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Overhead Squat Strength Overhead squat 9 - 7 - 5 - 5 Floor press 10 - 8 - 6 Conditioning  In 4 minutes 3 rounds 10 S.A. Devils press @22.5 / 15 kg 12 Single arm Overhead lunges rest 1' and repeat

Thursday Treino 4. Quarta Feira Mobility and Warm up Thoracic and shoulders then Hang Power clean Strength 4 rounds 5 Stiff legged (5 - 6  seconds of eccentric phase) 10 Heavy Russian KB Swing Conditioning 5 Rounds for time 5 Bar muscle up / 8 Chest to bar  7 Hang P.clean @155/110 lbs - 70/50 kg 9 Deadlifts Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and warm up Ankle, hip and shoulders then 3 rounds 10 V-sit leg extension 12 Hollow rocks 14 Plank hip flex 3 rounds  30'' Plank 20''-30'' Handstand hold 20'' - 30'' Squat hold 3 rounds 3 High Jump squat 6 Plank walk hand 6 - 10  Strict HSPU or Plank to elbows Conditioning Choose your training sequence - A, B or C For Time (A)                         (B)                             (C) 50 Calories Row      50 Box jump               100 Air squat 100 Air Squat          100 Air squat               50 Box jump 50 Box Jump           50 Calories Row          75 Push ups 75 Push ups            75...

Tuesday  Treino 2. Terça Feira Mobility and Warm up Hip and thoracic  then Barbell Hang Power snatch Strength Deadlifts 7 - 5 - 5 - 3  Barbell cycling For Time 9 Hang power snatch unbroken add weight 7  Hang power snatch unbroken  add weight 5 Hang power snatch unbroken  add weight 3  Hang power snatch unbroken Cap 5 Conditioning 4' AMRAP 24 Double unders / 35 S.U 8 Toes to bar rest 2' 4' AMRAP 8 Cal. Air Bike or Cal. row 8 Dumbbell snatch @22.5/ 15 kg

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulder  then 3 rounds 10 Side lunges 10 Reverse nordic curl 5 Kneeling Single arm push press (KB/DB) Strength 5 - 3 - 1 - 1 - 1 Push press Conditioning For Time 27 Front Squat @175/110 lbs - 80/50 kg 27 Burpee over the bar then 5 Rounds 21 Wall Ball  7 S2O @135/95 lbs - 61/42 kg Cap 15'

  Saturday   Treino 6. Sábado  Mobility and Warm up  Hip and shoulders  Then  3 rounds  30” Plank  5 Plank walk hand  10 Push ups 10 Plate Zombie crunch  30” Wall sit  10 Globet Squat 5 Jumping Squat  10 Globet lunges  Then  Metcon - Team 3 As many rounds as possible in 27 minutes  90 Calories Air Bike  90 Calories Row  60 Double Kettlebell Step up @16/16-12/12kg 45 Box Jump over  30 Double DB Devils press @22.5/22.5 - 15/15kg   

Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic and shoulders then Babell hang P. Snatch  then Strength 5 Rounds  6 Barbell Split stance romanian deadlift 8 - 12 Chin up Conditioning For Time 100 D.U 10  Hang Power snatch   @115/85 lbs - 90 D.U 9  Hang Power snatch 80 D.U 8  Hang Power snatch 70 D.U 7  Hang Power snatch 60 D.U 6  Hang Power snatch 50 D.U 5 Hang Power snatch Cap 12'

Thursday  Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders  then Hang squat clean then 5 rounds  1 Hang Squat Clean + 3 Front Squat  10 - 15 Dip in box Conditioning For Time 50 Wall Ball  10 B.B.J.O 30 O.H.Squat @95/65 lbs - 42/30 kg 10 B.B.J.O 50 Wall ball  10 B.B.J.O Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic and Shoulders then 2 rounds 30'' Hollow hold 10 Toes KB 15 Hollow rocks 20 Plank Pass Through then  Conditioning 10' Emom 1' 20-24 / 15-20 Calories Row  2' Rest rest 2' 10' Emom  1' 5 - 8 Bar Muscle up /  8 - 12 Chest to bar  2' 14 Toes to bar  rest 2' 10' Emom 1' 20-24 / 15-20 Calories Air Bike 2' Rest 

Tuesday Treino 2. Terça Feira Mobility and Warm up Ankle, Hip and Shoulders then 1x 30'' Split squat hold + 12 split squat (bodyweight) 10 Plank walk hand  1x 20''  KB  Split squat hold + 10 KB split squat (peg farmer) 10 Plank walk hand 1x 15''  Barbell F.R.  Split squat hold + 8 Barbell F.R. split squat (add weight) then Strength 12 - 10 - 8 - 6 F. Rack Lunges  Conditioning  For Time 30 Thruster @95/65 lbs - 42/30 kg 25 Handstand push up 200 D.U / 250 S.U 25 Handstand push up 30 Thruster Cap 12'

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic then Power clean then Deadlift 7 @55% 5 @65% 3 @75% 1 @85% then max reps @65% of deadlifts unbroken Conditioning 4' Amrap  7 Power cleans @155/100 lbs - 70/50 kg 7 Burpees over the bar rest 2' and repeat for total of 3 rounds

  Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine and Shoulders then 2 rounds  10 L-sit pops 10 Arch rocks 10 Hollow rocks 10 Single leg glute bridges 10 Alternate V-ups 10 Dynamic Birddog then Metcon 4 Rounds For Time 15 Strict H.S.P.U 15 Strict pull up Cap 9' rest 4' 4 Rounds For Time 18/13 Air bike 100 Double unders /150 S.U Cap 9 ' rest 4' 4 Rounds For Time 20 Box Jump 10 Power snatch @42/30 kg Cap 9'

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then 2 rounds 5 KB Arm bar 5 Windmill 5  Press Behind the Neck 5 Overhead Squat 10 Reverse nordic curl then Overhead squat 9 @65% of snatch 7  @70% of snatch 5  @75% of snatch 3  @80% of snatch Conditioning 12' Emom 1' 8 S.A. Devils press @22,5/15 kg 2' 15 / 12 Cal. row 3' 9 Front Squat @175/120 lbs - 80/55 kg

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic spine then Power clean Power clean  6 @70% of P.C 4 @75% of P.C 2  @80% of P.C 1  @85% of P.C 3 Rounds  12 Hip thrust Conditioning In 10 minutes  3 rounds  15 Toes to bar 21 Kettlebell Swing @24/16 kg then max rounds  10 Deadlifts @155/100 lbs - 70/45 kg 5 Hang P. clean

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Core Conditioning 12' Emom      1' 45'' Plank                                                                                                                                                                     2' 8 Plank walk hand 3' 30'' Hollow  hold 4' 10 Plate zombie crunch                              ...

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine Barbell P. Snatch then ANAEROBIC POWER Air Bike  / 6 Rounds 20'' Max Effort Rest 1'40'' Dynamics 0 - 20'' G1 40'' - 1' G2 1' 20'' - 1' 40'' G3 2' - 2' 20'' G1 2' 40'' - 3' G2 3' 20'' - 3' 40'' G3 4' - 4' 20'' G1 4' 40'' - 5' G2 5' 20'' - 5' 40'' G3 6' - 6' 20'' G1 6' 40'' - 7' G2 7' 20'' - 7' 40'' G3 8' - 8' 20'' G1 8' 40'' - 9' G2 9' 20'' - 9' 40'' G3 10' - 10' 20'' G1 10' 40'' - 11' G2 11' 20'' - 11' 40'' G3 Conditioning 8' Amrap 8 Power Snatch @115/85 lbs - 52/35 kg 4 Bar muscle up / 8 Chest to bar  

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then  2 rounds 30'' Single leg glute bridges hold 30'' Split squat hold  10 Plank walk hand then Thruster Ladder 7 @55% of clean and jerk 5 @60% of clean and jerk 3 @65% of clean and jerk 1 @70% of clean and jerk Rest 1' and return 1 @70% of clean and jerk 3 @65% of clean and jerk 5 @60% of clean and jerk 7 @55% of clean and jerk Cap 10' Conditioning 4 Rounds For Time 100 Double unders / 130 S.U 40 Wall ball @20/14 lbs Cap 13'

Saturday Treino 6. Sábado Mobility and Warm up Hip and Shoulders then 3 rounds 30 - 45'' KB Single arm split squat hold (contralateral) 8 - 12 Single leg glute bridges DB single arm floor press then Conditioning Team 2 11' Amrap  30 Cal. Air Bike 20 S.A Devils Press @22,5 /15 kg 10 Strict HSPU Rest 5' 11' Amrap 30 Cal. Row 20 KB Step up @24/24 - 16/16 kg 10 Pistols Squat

Friday Treino 6. Sexta Feira Mobility and Warm up Hip and Thoracic spine then Core conditioning 3 rounds  12 Plank S.A DB Row  16 Side plank rotation  8' Emom 1' 20'' Hollow hold + 12 Hollow rocks 2' 16 V-ups  Conditioning 30 Kettlebell swing @32/24 kg then 3 rounds 12 Deadlifts @65% 15 Toes to bar then 250 Double unders / 300 S.U Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders then Barbell P. Jerk then 2 rounds 10 Push ups 6 F.R Lunges 2 P. Jerk rest 1' 2 rounds 10 Push ups 4 F.R. Lunges 1 Push Jerk rest 1' 1 round 10 Push ups 2 F.R. Lunges 1 Push Jerk Cap 10' Conditioning  In 4 minutes 21 Burpees over the bar 9 Shoulder to overhead  @175/120 lbs - 80/55 kg then max rounds in the remaining time 3 Front squat  7 Box Jump over rest 1' and repeat for total of 3 rounds

   Wednesday  Treino 3. Quarta feira  Mobility and Warm up  Thoracic and shoulders  Then Barbell snatch  Strength  Every 2’30” for 10’ 12 Hip thrust  15 *Heavy KB RSS Swing  *Men Double KB Conditioning  15’ Emom  1’ 14 Cal Row or 35” ME 2’ 8 Bar Muscle up / 12 Chest to bar  3’ 1 Heavy Snatch 

  Tuesday  Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then 2 rounds  12 Plank to elbows 12 Jumping squat  12 Plank walk hand 12 Jumping lunges Conditioning Team 3 3 Rounds For Time 60/45 Calories Air Bike 45 Kettlebell Thruster @16/16 - 12/12 kg 60 H.S.P.U 45 Kettlebell F.R Step up over  @16/16 - 12/12 kg Cap 36'

Monday Treino 1. Segunda Feira Mobility and Warm up Thoracic spine, and hip then 2 rounds 15 Single leg glute bridges 10 Dynamic Birddog then  Sumô Deadlift Every 2' 30'' for 10' 1 Heavy S.D + 8 Stiff Conditioning As many reps as possible in 12 minutes 10 Hang P. clean @135/95 lbs 10 Toes to bar 50 Double unders / 65 S.U 9 Hang P. clean 9 Toes to bar 50 Double unders / 65 S.U 8 Hang P. clean  8 Toes to bar 50 Double unders / 65 S.U Continue...

  Saturday Treino 6. Sábado  Mobility and Warm up thoracic and shoulders then Barbell P. snatch then Metcon 5' Amrap  12/9 Air bike  9 P. Snatch @75/55 lbs - 35/25 kg rest 2' 5' Amrap  15 Row  12 Chest to bar  rest 2' 5' Amrap 30 Double unders / 50 S.U 10 Kettlebell Swing @32/24 kg rest 2' then Core conditioning Amrap 8' 8 Toes to KB 8 Zombie crunch 8 V-ups

Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then Barbell Push Jerk  then  Push Jerk 3 - 2 - 2 - 1 - 1 3 Rounds  8 Front rack lunges Conditioning For Time 12 Front squat @135/95 lbs 15 Burpee over the bar 12 Front squat  15 Burpee over the bar 24 Wall ball  12 Front squat  15 Burpee over the bar 24 Wall ball  30 Push Jerk Cap 11'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then  Barbell Clean 10' Emom 1' 7 Bar Muscle up 2' 1 Heavy Clean Conditioning For Time 30 Single arm DB Hang clean  40 S.D.H.P @115/85 lbs - 52/35 kg 50 T2B 30 Power cleans @165/110 lbs - 75/50 kg Cap 12'