Your workout of the day - CF 8585

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Thoracic spine  then Hang P. snatch then Deadlift Every 30'' for 3' 3 Heavy Deadlifts rest 2' Every 30'' for 3' 2 Heavy Deadlifts Conditioning For Time 15 - 12 - 9 Toes to bar  Hang P. Snatch @95/65 lbs - 42/30 kg then 10 - 8 - 6 Toes to bar  Hang P. Snatch @135/95 lbs - 61/42 kg Cap 12'

Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine  then 3 Rounds 20 Hollow rocks 2 S.A DB clean (lightweight 10 Side Plank rotation 2 S.A Devils press  Metcon Team 2  4 Rounds For Time 600 m Row 10 Double DB Clean @22,5 / 15 kg 10 Double DB Devils press Cap 15' rest 5' 4 Rounds For Time 40/30 Calories Air Bike  14/10 Strict pull up 14/10 Chest to Bar Cap 15'

  Friday Treino 5. Sexta Feira Mobility and Warm up Ankle, Hip and shoulders then Strength A) 3 rounds 6 - 8 Front rack reverse lunges leg left 6 - 8 Front rack reverse lunges leg right rest 1' each round B) 3 rounds 6 - 8 Floor Press rest 1' each round Conditioning 12' Amrap 60 Double unders / 80 S.U 30 Wall Ball @20/14 lbs 15 S2O @95/65 lbs - 42/35 kg

Thursday Treino 4. Quarta Feira Mobility and Warm up Thoracic spine then Barbell Power clean Every 30'' for 4'  2 Heavy Power clean rest 2' Every 30'' for 4'  5 Chin up Conditioning For Time 30 Kettlebell Swing @24/16 kg 20 Toes to bar  30 Kettlebell Swing @24/16 kg 20 Burpees 30 Kettlebell Swing @24/16 kg 20 Toes to bar  30 Kettlebell Swing @24/16 kg 20 Burpees  Cap 11'

Wednesday  Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3 rounds 20'' Hollow hold 15 Hollow rocks 10 Plank walk hand 20'' Handstand hold then Conditioning 3 Rounds For Time 10 Handstand push ups 10 Kettlebell Thruster @24/24 - 16/16 kg 20 Box Jump Cap 7' rest 3' For Time 90 Calories Row Cap 7' rest 3' For Time  75/65 Calories Air Bike Cap 7'

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine and shoulders then Glute activation then Dumbbell Snatch Strength A) Every 45'' for 9' 2 Heavy Dumbbell Snatch B) 3 rounds 5 Split Stance Romanian Deadlift Conditioning 9' Amrap 10 - 8 - 6 - 4 - 2 Deadlift @265/200 lbs - 120/90 kg Bar Muscle up / Chest to bar

Monday Treino 1. Segunda Feira  Mobility and Warm up then 2 rounds 15 Reverse nordic curl 20'' Squat Hold Barbell Hang squat clean Every 2' for 10' (5 rounds) 1 Hang squat clean + 6 Front squat (rounds 1) 1  Hang squat clean + 5 Front squat  (rounds 2) 1 Hang squat clean + 4 Front squat  (rounds 3) 1 Hang squat clean + 3 Front squat  (rounds 4) 1 Hang squat clean + 2 Front squat  (rounds 5) Conditioning 100 Double unders / 150 S.U 10 Hang squat clean @155/110 lbs - 70/50 kg 90 Double unders / 140 S.U 8 Hang squat clean 80 Double unders / 130 S.U 6 Hang squat clean 70 Double unders / 120 S.U 4 Hang squat clean 60 Double unders / 110 S.U 2 Hang squat clean Cap 12'

  Saturday Treino 6. Sábado  Mobility and Warm up Hip and shoulders then 9' Emom 1' 10 lunges + 10 Jumping lunges 2' 6 Plank to elbows + 10 Push ups 3' 10 V-sit leg extension + 10  V-ups Conditioning Team 2 9' Amrap 30 Wall ball @20/14 lbs 20 Toes to bar 10 Double DB Devils press @22,5/15 kg Rest 4' 9' Amrap 60 Double unders / 100 S.U 30 Calories Row 20 Calories Air Bike

Friday Treino 5. Sexta Feira Mobiity and Warm up Hip, Thoracic and shoulders then Barbell Hang P.Snatch Strength Romanian Deadlift 10 - 8 - 6 - 4 3 rounds 8 Bent over single arm row Conditioning 3 rounds for time 10 Hang Power Snatch @115/85 lbs - 52/35 kg 15 Box Jump then 30 Kettlebell Swing @32/24 kg Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Thrusters 3' Emom 3 Thruster rest 2'  3' Emom 2 Cluster rest 2' 3' Emom 5 Front squat Conditioning For Time 5 Handstand push up 5 Cluster @155/120 lbs -70/55 lbs 10 Handstand push up 5 Cluster 15 Handstand push up 5 Cluster 20 Handstand push up 5 Cluster 25 Handstand push up 5 Cluster Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and shoulders then 3 rounds  30'' Hollow hold  1' Plank then Metcon Team 2 6' Amrap  50 Double unders  10 Bar muscle up / 12 Chest to bar rest 3' 6' Amrap  16 Cal. Air Bike  20 V-ups rest 3' 6' Amrap  50 Double unders  12 Toes to bar  rest 3' 6' Amrap  16 Cal. Air Bike  16 Plate zombie crunch @35/25 lbs - 15/10 kg 

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then  Overhead squat Strength 6' Emom 3 Push press Conditioning 10 Rounds For Time 4 Overhead squat @155/100 lbs - 70/45 kg 8 Box Jump over  12 Wall ball @20/14 lbs Cap 15'

  Monday  Treino 1. Segunda Feira Mobility and Warm up Thoracic spine  then  Barbell Hang P. cleans then 3' Emom 3 Hang clean rest 2' add weith 3' Emom 2 Hang clean rest 2' add weith 3' Emom 1 Hang clean rest 2' Conditioning 2' Amrap 2 Hang P. cleans @175/120 lbs 3 B.O.B 5 Deadlifts Rest 1' and repeat for total of 4 rounds

Saturday Treino 6. Sábado  Mobility and Warm up then 2 rounds  3 Muscle snatch 2 rounds  6 Strict pull up 2 rounds  10 Rss KB Swing then Conditioning Team 2 4 rounds for time 20 Power Snatch @95/65 lbs - 42/30 kg 20 Pull ups 30 Calories Air Bike Cap 12' Rest 6' 12' Amrap  20 Kettlebell Swing @32/24 kg 60 Double unders / 100 S.U 30  Calories Row

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then 3 rounds 20 Hollow rocks 10 Prone YWT 15 V-sit leg extension Every 1'30'' for 9' 10 Strict Handstand push up 10 Front Rack lunges Conditioning For Time 200 Double unders / 275 S.U then 27 - 24 - 21 - 18 - 15 Wall Ball  15 - 12 - 9 - 6 - 3 Burpee box Jump over Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine  then Barbell P.clean Strength 10' Emom  1 Power clean + 1 Hang P. clean 3 rounds 9 Single leg deadlift (KB / DB) Conditioning For Time 18 Dumbbell Snatch @22.5/15 kg 18 Toes to bar 16 Dumbbell snatch 16 Toes to bar 14 Dumbbell snatch  14 Toes to bar 12 Dumbbell snatch 12 Bar muscle up / 12 Chest to bar 10 Dumbbell snatch 10 Bar muscle up / 10 Chest to bar 8 Dumbbell snatch 8 Bar muscle up / 8 Chest to bar Cap 12'

  Wednesday Treino 3.Quarta Feira Mobility and Warm up Hip and Shoulder  Then Overhead Squat Strength Every 1'30'' for 4'30'' 5 Overhead Squat  Every 2' for 6 ' 8 Step up -DB or KB - (Sem alternar, e mantenha o pé em contato com a caixa) Conditioning 15' Emom 1' 12 Overhead squat @115/85 lbs - 52/35 kg 2' 12/8 Cal Air Bike 3' 12/10 Cal. Row

Tuesday Treino 2. Terça Feira Mobility and Warm up   Thoracic spine then Glute activation Warm up deadlift then For Time In 7 minutes 20 Burpees over the bar 100 Double Unders /150 S.U 20 Deadlifts @220/155 lbs - 100/70 kg 100 Double Unders / 150 S.U 20 Burpees over the bar rest 3' and repeat for total of 3 rounds

Monday  Treino 1. Segunda Feira Mobility and Warm up  Hip and Shoulders then Barbell Push Jerk then Strength Every 1'30'' for 9' 1 Front Squat + 1 Push Jerk As heavy as possible  Conditioning 3' Amrap  3 Ground to overhead @135/95 lbs - 61/42 kg 6 Push ups 9 Air Squat rest 2' and repeat for total of  3 rounds

Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 2 rounds 5 Push ups 10 Plank to elbows 5 Push ups  10 Plank shoulder taps 15 V - ups 10 Side lunges 15 V-sit leg extension 10 Reverse lunges then  Metcon As many reps as possible in 32' 30 Toes to bar 1.500m Row 30 Front Squat @135/95 lbs - 61/42 kg 45 Calories Air Bike 30 Devils press @22,5/15 kg

Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic and shoulders then Barbell Hang P.clean Strength 12 - 10 - 8 Romanian Deadlift then 12 - 10 - 8 Barbell row supinated grip Conditioning For Time 30 Kettlebell Swing @32/24 kg 10 Burpee box jump over 20 Bar muscle up or 27 Chest to bar pull ups 10 Burpee box jump over 30 Hang P. Clean @155/110 lbs - 70/50 kg 10 Burpee box jump over Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Strength Push press 3 - 3 - 3 - 3 Floor Press (Double KB) 7 - 7 - 7 - 7 Conditioning 2 rounds 15 Overhead Squat 75/55 lbs - 35/25 kg 15 H.S.P.U then 2 rounds 12 Overhead Squat @95/65 lbs - 42/30 kg 100 Double unders / 130 S.U then 2 rounds 10 Overhead Squat @115/85 lbs - 52/35 kg 25 Wall ball @20/14 lbs Cap 14'

  Wednesday  Treino 3. Quarta Feira Mobility and Warm up Thoracic and shoulders then 3 rounds 10 Hollow rocks 10 Rss KB swing 10 Jumping Jacks Conditioning For Time 100 Calories Air Bike Cap 9' rest 4' 5 Rounds For Time 14 Calories Row 6 Double DB Hang clean + 6 D.DB hang snatch @22,5/15 KG Cap 9' rest 4' 9' Amrap  8 Toes to bar  8 Plate zombie crunch 35/25 lbs - 15/10 kg

Tuesday Treino 2.Terça Feira Mobility and Warm up Ankle, hip and shoulders then 1 round 15'' Front squat hold (Empty bar) 5 Front squat 3 Vertical Jump 12 Dip in box Rest  ADD WEIGHT 2 rounds  15'' Front squat hold  5 Front squat 3 Vertical Jump 12 Dip in box  Then 3' Emom 7 Box Jump + 7 Front Squat rest 2' ADD WEIGHT 3' Emom 8 Box Jump + 5 Front Squat rest 2' ADD WEIGHT 3' Emom  9 Box Jump + 3 Front Squat Conditioning For Time 30 Double Kettlebell step up over @16/16 - 12/12 kg 21 Kettlebell thruster 24 Double Kettlebell step up over 15 Kettlebell thruster Cap 10'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Barbell Power Snatch then 12' Emom 1' 5 Hang high pull (snatch grip) 2' 5 Power snatch (unbroken) 3' rest  4' 4 Hang high pull (snatch grip) 5' 4 Power snatch (unbroken) 6' rest  7' 3 Hang high pull (snatch grip) 8' 3 Power snatch (unbroken) 9' rest  10' 2 Hang high pull (snatch grip) 11' 2 Power snatch (unbroken) 12' rest  Conditioning 5 Rounds For Time 10 Strict pull up 10 Burpee over the bar 10 Deadlifts @220/155 lbs - 100/70 kg Cap 12'

Saturday  Treino 6. Sábado  Mobility and Warm up Hip, Thoracic and shoulders. then Every minute on the minute for 6' 17 Kettlebell Swing @32/24 kg then Metcon 3 Rounds For Time 20/15 Calories Air Bike or Row 10 Power Clean @135/95 lbs - 61/42 kg 5 S2O Cap 10' rest  4' 10' Amrap  50 Double unders / 70 S.U 10 Handstand push up 15 Toes to bar