Your workout of the day - CF 8585

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up Thoracic spine Core, hip flexors and extensors then Long Emom  1’ 12/9 Row  2’ 12 T2B 3’ 12 A.KB. Swing  @32/24 kg  4’ Rest  5’ 14/11 6’ 14 T2B  7’ 14 A.KB. Swing   8' Rest  9’ 16/13 10’ 16 T2B  11’ 16 A.KB. Swing 12' Rest  13’ 12/9 14’ 12 T2B  15’ 12 A.KB. Swing 16' Rest  17’ 14/11 18’ 14 T2B  19’ 14 A.KB. Swing   20' Rest  21’ 16/13 22’ 16 T2B  23’ 16 A.KB. Swing 24' Rest  25’ 12/9 26’ 12 T2B  27’ 12 A.KB. Swing 28' Rest  29’ 14/11 30’ 14 T2B  31’ 14 A.KB. Swing 32' Rest  33’ 16/13 34’ 16 T2B  35’ 16 A.KB.Swing

  Tuesday Treino 2. Terça Feira Mobility and Warm up Ankle, Hip and shoulders then Barbell Push Jerk  Strength Every 20'' for 2' 1 Push Jerk rest 1' Every 20'' for 2' 1 Push Jerk rest 1' Every 20'' for 2' 1 Push Jerk 3 Rounds  6 Seated single arm DB/KB shoulder press Conditioning For Time 10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10 Strict Handstand push up Front Squat @155/115 lbs - 70/52 kg Burpee over the bar Cap 13'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic  then  Barbell Power snatch  3 rounds  5 Sumo Deadlift 3 rounds 8 KB Single leg Deadlift Conditioning 35 Double unders 3 Power snatch @135/95 lbs -  3 Bar muscle up 35 Double unders 4 Power snatch 4 Bar muscle up 35 Double unders 5 Power snatch 5 Bar muscle up rest 2'  35 Double unders 3 Power snatch @155/95 lbs - 70/50kg 3 Bar muscle up 35 Double unders 4 Power snatch 4 Bar muscle up 35 Double unders 5 Power snatch 5 Bar muscle up Cap 13'

Saturday Treino 6. Sábado Mobility and warm up then Conditioning T eam 2 In 6 minutes  60 kettlebell Swing 24/16 kg max rounds in the remaining time of 24 Cal Row  16 Double Dumbbell clean @22,5/15 kg rest 2' and repeat  In 6 minutes  200 Double unders / 300 S.U max rounds in the remaining time of 24/18 Cal. Air Bike 16 Chest to bar pull ups  rest 2' and repeat 

  Friday Treino 5. Sexta Feira Mobility and Warm up then Barbell Overhead squat then Front squat Strength Front Squat  5 - 5 - 3 - 3 - 2 - 2 - 2 Conditioning 4 Rounds For Time 15 Handstand push ups 12 S.A. Devils press @22,5 / 15 kg 9 Overhead Squat @115/85 lbs - 52/35 kg Cap 13'

Thursday  Treino 4. Quinta Feira Mobility and Warm up Thoracic spine and shoulders then Barbell H. power clean Strength 3' Emom 3 DL + 1 Hang Power clean  3' Emom 10 Strict Pull up 3' Emom 8 Barbell Row supinated grip Conditioning 3' Amrap  5 Deadlifts @155/115 lbs - 70/50 kg 3 Hang Power clean 1 S2O rest 2' and repeat for total of 3 rounds

  Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Then  5’ Amrap  6 Plank walk hand  8 Zombie crunch  12 RSS twist  Rest 1’  5’ Amrap  10 V-sit leg extension  8 Hollow rocks 6 V-ups  Then  Conditioning   Team 2  Every 3'30'' for 14' 24 Row  30 Wall ball  20 Box jump over  Rest 2’ Every 3'30'' for 14' 20 Air bike  16 Burpee to plate  30 Air squat 

Wednesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine and shoulders then Barbell Power snatch  Strength Power Snatch 5' Emom 2 Power Snatch + 1 Hang power S Romanian Deadlift 6 - 6 - 6 Conditioning For Time 2 rounds  100 Double unders / 150 S.U 10 Dumbbell Snatch @22,5 / 15 kg then 30 Toes to bar 15 Hang P. Snatch @135/95 lbs -@61/42 kg then 2 rounds  100 Double unders /150 S.U 10 Dumbbell Snatch then 20 Toes to bar 10 Hang P. Snatch @135/95 lbs -@61/42 kg Cap 13'

Monday Treino 1 Segunda Feira Mobility and Warm up Hip and Shoulders then Barbell Thruster Strength Thruster 3 - 3 - 2 - 2 - 1 - 1 - 1 As heavy as possible. Conditioning 3' Amrap  6 Front rack KB Lunges @16/16 - 12/12 kg 6 Front rack KB Step up 6 Push ups rest 1' and repeat for total of 4 rounds 

Saturday Treino 6. Sábado  Mobility and Warm up Hip and Shoulders then Barbell P. snatch then Conditioning Team 2 For time 40 Single arm DB S2O @22,5 / 15 kg then 3 rounds  40 Wall Ball  24 Burpee box jump over then 40 Single arm DB S2O Cap 15' rest 4' For time 40 Power Snatch @95/65 lbs - 42/30 kg then 3 Rounds  30 O.Head squat  24 Cal. Air Bike or Row then 40 Power Snatch Cap 15'

Friday Treino 5. Sexta Feira Mobility and Warm up T horacic spine then Barbell P.  clean  Strength Power clean 3 - 3 - 2 - 2 - 1 - 1 - 1 @70  -  80 -  90/95% of P.C Conditioning 5' *Amrap  0' - 4' *max rounds of 3 Bar Muscle up or 6 chest to bar 6 Deadlifts @155/115 lbs - 70/50 kg 4' - 5' *max reps of Hang Power clean rest 3' 5' *Amrap  0' - 4' *max rounds of 3 Bar Muscle up or 6 chest to bar 9 American KB Swing @32/24 kg 4' - 5' *max reps of  Deadlift @200/145 - 90/65 kg

Thursday Treino 4. Quinta Feira Mobility and Warm up then Push Jerk 3' Emom 5 Push jerk Rest 1' 3' Emom 3  Push jerk Rest 1' 3' Emom 1' Push jerk   Conditioning For Time 130 Double unders / 180 S.U 40 Box Jump 30 KB F. Step up over @24/24 - 16/16 kg 130 Double unders / 180 S.U 40 Handstand push up 30 Thrusters @135/95 lbs - 61/42 kg Cap 14'

Wednesday Treino 3. Quarta feira Mobility and Warm up Thoracic spine and shoulders then 3 rounds  6 Worm walk 12 Plank DB row  18 V - ups  Conditioning Team 3 3 Rounds For Time 3 000m Row 45 Toes to bar Cap 36'

Tuesday Treino 2. Terça Feira Mobility and Warm up Ankle, Hip and Shoulders then 3 rounds  12 Reverse nordic curl 20'' Squat hold then  Hang squat clean Strength Every 1'30'' for 4'30 '' 3 Front squat Every 1'30'' for 4'30'' 2 Hang Squat clean Conditioning For Time 10 Front Squat @200/145 - 90/65 kg 1 Hang squat clean 10 Burpee over the bar 8 Front Squat 2 Hang squat clean 10 Burpee over the bar 6 Front Squat 3 Hang squat clean 10 Burpee over the bar 4 Front Squat 4 Hang squat clean 10 Burpee over the bar 2 Front Squat 5 Hang squat clean 10 Burpee over the bar Cap 12'

  Monday  Treino 1. Segunda Feira Mobility and Warm up Thoracic spine and shoulders then Barbell Hang P. Snatch Strength Every 1' 30'' for 9' 1 High pull + 2 Hang Power snatch Conditioning 20' Emom 1' 10 Deadlifts @60% 2' 50 Double Unders / 70 S.U 3' 13/10 Cal. Air Bike or 35'' max effort 4' rest

Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine and shoulders then 2 rounds  15 Single leg hip thrust 15 Hollow rocks 10 Surperman 10 Rss kb Swing then Conditioning 3 Rounds For Time 30 Chest to bar  30 American kettlebell Swing @32/24 kg Cap 8' rest 4' For Time Team 2 2 200 / 2 000 Row Cap 8' rest 4' 3 Rounds For Time 24 Double DB Clean @22,5 / 15 kg 12 Double DB Devils press Cap 8'

  Friday Treino 5. Sexta Feira Mobilty and warm up Hip and shouders then  Barbell Overhead squat 16' Emom 1' 45'' Plank 2' 10 Plank to elbows 3' 8 Kettlebell P. Press 4' 6 OH.Squat Conditioning In 12 minutes 4 Rounds 18 Push ups 12 Front rack lunges @95/65 lbs then maximum rounds in remaining time of 12 Box Jump 12 Thrusters 

  Thursday Treino 4. Quinta Feira Mobility and Warm up  Hip and Thoracic then  Barbell Hang P. clean Strength 4 rounds 8 Chin up 6 Stiff legged barbell row supinated grip Conditioning For Time 10 Deadlifts @200/145 lbs - 90/65 kg 1 Hang clean 15 Toes to bar 9 Deadlifts 2 Hang clean 15 Toes to bar 8 Deadlifts 3 Hang clean 15 Toes to bar 7 Deadlifts 4 Hang clean 15 Toes to bar 6 Deadlifts 5 Hang clean 15 Toes to bar Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3 rounds 30 Plate Russian twist 10 Plate Zombie crunch then Conditioning For time 40 Cal row or 40 Cal Bike  (Team 2) then   Individual max rounds (no tempo restante) 9 Air Squat 6 Burpee to plate Cap 6' rest 2' For time 50 Cal row or 50 Cal Bike  (Team 2) then   Individual max rounds (no tempo restante) 12 Air Squat 8 Burpee to plate Cap 8' rest 2' For time 60 Cal row or 60 Cal Bike  (Team 2) then   Individual max rounds (no tempo restante) 15 Air Squat 10 Burpee to plate Cap 10'

Tuesday Treino 2. Terça Feira Mobility and Warm up then   Barbell power snatch then Warm up Deadlift then 10' Emom 1' 3 - 7 Bar Muscle up + Max Deadlifts @75% 2' rest Conditioning 6 rounds for time 15 Power Snatch @75/55 lbs - 35/25 kg 40 Double unders / 65 S.U Cap 11'

Monday Treino 1. Segunda feira Mobility and Warm up Hip and Shoulders then Push Jerk 16' Emom 1' 10 Push Jerk 2' 8 Push Jerk 3' 6 Push Jerk 4' rest 5' 10 Front rack lunges 6' 8  Front rack lunges 7' 6  Front rack lunges 8' rest  9' 6  Push Jerk 10' 4  Push Jerk 11' 2  Push Jerk 12' rest 13' 6  Front rack lunges 14' 4  Front rack lunges 15' 2  Front rack lunges 16' rest Conditioning 12' Amrap  6 S.A Devils press @22,5/15 kg 5 Strict H.S.P.U 4 F.R KB Step up over @24/24 - 16/16 kg

  Saturday   Treino 6. Sábado  Mobility and Warm up  Ankle, hip and shoulders  then  2 rounds  20” Squat Hold  10 Side lunges  20 Hollow rocks  then  Warm up Front squat  then  By in - TEAM 2 80 Cal Row or 80 Cal Air Bike  then  3 Rounds For Time (Individual) 5 Front squat    @200/145 lbs    - 90/65 kg  11 Burpee over the bar 96 Double unders / 130 S.U 25 Wall ball  Cap 24’

  Friday Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  Then  Barbell P. Snatch  Strength   Every 1’30” for 6’ 3 Power Snatch (unbroken) Every 1’30” for 4’30” 3 Hang High pull snatch grip  Every 1’30” for 4’30” 5 Deadlift snatch grip  Conditioning   2’ Amrap  7 Kettlebell Swing @32/24 kg 9 Box Jump  Rest 1’ and repeat for total of 4 rounds 

  Tuesday Treino 4. Quinta Feira Mobility and Warm up Ankle, Hip and shoulders then Strength Every 1'30'' for 6' 8 KB Step up (o pé deve manter o contato com a caixa durante as repetições) Every 1' 30'' for 6'  16 Front rack lunges Every 1'30'' for 6' 6 Shoulder press For Time 120 Double Underes 30 S2O @135/95 lbs 120 Double unders 30 Overhead Squat  Cap 10'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then Barbell P. Clean Strength 8 - 8 - 6 - 6 Split Stance RDL 12 - 10 - 8 Bent over barbell row  Conditioning For Time 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Power Clean @175/120 lbs - 80/55 kg Strict Pull up  Cap 14'

Tuesday  Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then  RAISE BODY TEMPERATURE then 10' Amrap - Team 3 *Row or *Bike  * Each athlete can perform only 10 calories at a time. rest 4' then 3' Amrap - Individual 3 Burpee box Jump over  6 Single arm Dumbbell D. Press @22,5 / 15 kg 9 Dumbbell Squat  rest 2' and repeat for total of  five rounds