Your workout of the day - CF 8585

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip, Thoracic and Shoulders then 2 rounds 10 Plank walk hand  8 Windmill 20 Side Lunges  then Warm up Push Jerk Emom 12'  1' 5 - 8 Strict HSPU + 3 Push Jerk 2' 5 - 8 Strict HSPU + 6 Front rack lunges  3 rest Conditioning For Time 20 S.A. Devils press @22,5/15 kg 30 Kettlebell Front rack Step up over @32/24 kg 20 S.A. Devils Press  Cap 10'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up then 2 rounds   30'' Hollow hold 15 V-ups 30 Rss twist 15 V-Sit leg extension 10 Rss swing Conditioning Team 2 50 Calories Air Bike 50 Calories Row  then max rounds in the remaining time of 14 Toes to bar 14 American KB Swing @24/16 kg Time 14' REST 4' then Team 2 50 Toes to bar 50 American KB Swing @32/24 kg then max rounds in the remaining time of 20 Calories Row  20 Calories Air Bike Time 14'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then 2 rounds 5 kb arm bar 5 kb S.A. seated press  3 Muscle clean empty bar 5 Front squat Strength Every 1'30'' for 7'30'' 5 Front Squat @80% of power clean  Conditioning 3 RFT 60 Double unders / 75 S.U 15 Thrusters @75/55 lbs - 35/25 kg 15 Burpee over the bar Cap 11'

Monday  Treino 1. Segunda Feira Mobility and Warm up thoracic spine then Barbell Snatch complex Every 1'15'' for 7'30'' (6 rounds) 1 DL snatch grip + 1 Power snatch + 1 Hang power snatch As heavy as possible Conditioning 0 - 1' For time 18 Box Jump 1' - 3' max rounds  6 Hang DB Snatch @22,5/15 kg 3 Deadlifts @220/155 - 100/70 kg 3' - 4' For time 18 Box Jump 4' - 6' max rounds  6 Hang DB Snatch  3 Deadlifts  Rest 3' and repeat

  Friday Treino 6. Sexta Feira Mobility and Warm up Hip and Shoulders then  Workout of the Christmas day Team 2 As many rounds as possible in 16 minutes 25 - 24 - 23 - 22 - 21 - 20 -19 - 18 - 17 - 16 - 15 - 14 - 13 - 12  Calories Air Bike  Single arm OH. Lunges (DB 22,5/15 kg) Wall ball @20/14 lbs rest 5' As many rounds as possible in 16 minutes 25 - 24 - 23 - 22 - 21 - 20 -19 - 18 - 17 - 16 - 15 - 14 - 13 - 12  Calories Row  S2O @95/65 lbs - 42/30 kg Front Squat 

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then Clean Complex  Every 1'30'' for 7'30'' 1 Deadlift + 1 Power clean + 1 Hang P.Clean As heavy as possible  Conditioning 6' Amrap  4 Hang P.clean @155/110 lbs 4 S.A Devils press @22,5 / 15 kg rest 3' then 4 rounds for time 12 Toes to bar  9 Deadlifts @220/155 lbs - 100/70 kg Cap 6'

  Wednesday  Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders 1' Squat hold + 15 Jumping squat 1' Plank + 14 Plank to elbows 1' Hollow hold + 20 V-sit leg extension then Conditioning Team 2 5 Rounds For Time 50 Air Squat 30 Handstand push up 10 Bar Muscle up / 16 Chest to bar Cap 17' rest 3' 5 Rounds For Time 30 Box Jump 24 Air Bike  30 Row  Cap 17'

Tuesday Treino 2. Terça Feira Mobility and Warm up  Thoracic spine and shoulders then Power snatch  Strength Every 20' for 1' 3 Power Snatch rest 2' add weight Every 15'' for 1' 2 Power Snatch rest 2' add weight Every 10'' for 1' 1 Power Snatch Conditioning 50 Dumbbell Snatch @22,5 / 15 kg then max rounds in the remaining time 40 Double unders / 65 S.U 10 American Kettlebell Swing @32/24 kg Time: 12 minutes 

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Barbell Squat Clean Strength Every 2' for 8' 10 Front rack Split squat Conditioning 10 Rounds For Time 3 Squat Clean @200/145 - 90/65 kg 9 Burpee facing bar Cap 14'

Saturday Treino 6. Sábado  Mobility and Warm up Ankle, Hip and shoulders then 2 rounds  10 Plank to elbows  10 Jumping squat 10 Plank walk hand 10 Alternate side lunges then Conditioning For Time  5 Rounds  30 Push ups  20 Shoulder to overhead @135/95 lbs - 61/42 kg then  50 Calories Row Cap 16' Rest 3' 5 Rounds   30 Double KB Front Squat @24-24 / 16-16 kg 12 Double KB Step up over then  50 Calories Air Bike Cap 16'

Friday Treino 5. Sexta Feira Mobility and Warm up then Barbell Power Snatch Strength Every 20' for 1' 3 Deadlifts rest 1' Every 15'' for 1' 2 Deadlifts rest 1' Every 10'' for 1' 1 Deadlift Conditioning In 4'30'' 120 Double unders then Max rounds  in the remaining time 1 - 2 - 3 - 4 - 5 Bar Muscle up Power Snatch @135/95 lbs rest 2'30'' and repeat

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders then Barbell Cluster Strength 10' Emom 1' 5 Front Squat 2' 1 Cluster Conditioning 4 Rounds For Time 20 Box Jump over 16 Single arm Dumbbell thrusters @22,5 / 15 kg 12 S.A.Devils press Cap 14'

Wednesday  Treino 3. Quarto Feira Mobility and Warm up Thoracic spine then raise body temperature Conditioning Team 2 For time 100 - 80 - 60 -  40 -  20 Double unders V-ups *S.U  160 - 140 - 120 -100 - 80 then 150  C alories  Air Bike or Rowing then 100 - 80 - 60 -  40 -  20 Double unders V-ups then  150  C alories   Rowing or Air Bike Cap 36'

  Tuesday  Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Overhead Squat then then In 1'30'' 10 - 15 Strict H.S.P.U Max Overhead Squat  @75% of Snatch rest 3' and repeat for total of  4 rounds Conditioning   11' Amrap  10 Ground to overhead @115/85 lbs - 52/35 kg 30 Wall ball @20/14 lbs 

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and Thoracic  then Power clean  Every 20' for 1' 3 P.C rest 1' Every 15'' for 1' 2 P.C rest 1' Every 10'' for 1' 1 P.C 3 rounds  8 Kettlebell split stance RDL Conditioning 3 rounds  10 Hang P. clean @135/95 lbs - 61/42 kg 10 Toes to bar then 3 rounds  10 Deadlifts @220/155  - 100/70 kg 10 B.O.B Cap 12' 

Saturday Treino 6. Sábado Mobility and Warm up Hip, thoracic spine and shoulders then 2 rounds 15 Superman 5 SDHP 15 Hollow rocks  10 Rss swing 10 Side plank rotation Metcon 9' Amrap 12 - 11 - 10 - 9 - 8 - 7 - 6 Cal. Bike  Cal. Remo rest 3' 9' Amrap  12 - 11 - 10 - 9 - 8 - 7 - 6 Chest to bar Double DB Hang snatch @22,5/15 kg Rest 3' 9' Amrap 12 - 11 - 10 - 9 - 8 - 7 - 6 Sumo DL HP @135/95 lbs - 61/42 kg Box Jump over

Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders  then Overhead squat Every 1' for 4' 8 OH.S  rest 2' ADD Weight Every 45'' for 3' 6 OH.S rest 2' ADD Weight Every 30'' for 2' 4  OH.S Conditioning In 5' minutes 75 Double unders / 100 S.U Then max rounds 6 Burpee over the bar 6 F.Rack lunges @135/95 lbs - 61/42 kg rest 2' and repeat

Thursday  Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then Power clean then In 1'30'' 10 - 12 Strict pull up Max Power clean @75% rest 3' and repeat for total of  4 rounds Conditioning 10 Rounds for time 4 Deadlifts @265/200 lbs - 120/90 kg 7 Toes to bar  Cap 10'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 4' Amrap  9 L-sit pops 12 V-sit leg extension 15 Hollow rocks rest 2' 4' Amrap  9 ABS Vela  12 Zombie crunch  15 V-ups then Conditioning 6' Amrap 8 Calories Air bike 12 Air Squat rest 4' 6' Amrap 8 Calories Row 12 Box jump rest 4' 6' Amrap 8 Handstand push up 12 Wall ball 

  Tuesday  Treino 2. Terça Feira Mobility and Warm up Thoracic spine  then Barbell Hang Power snatch then Strength 3 rounds 6 Sumo Deadlifts @75% of DL 3 Rounds 12 Stiff @55% of DL Conditioning For Time 9 - 7 -  5 -  3 - 1 Bar Muscle up 20 - 18 - 15 - 12 - 9 American KB Swing @32/24 kg then 20 Overhead Squat @135/95 lbs - 61/42 kg 15 Hang power snatch Cap 14'

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Barbell Push Jerk Strength Every 10' for 2' 1 Push Jerk rest 2' add weight Every 15'' for 2' 1 Push Jerk rest 2' add weight Every 20'' for 2' 1 Push Jerk Conditioning For Time 100 Double unders /160 S.U 30 S.A Devils press @22,5/15 kg 100 Double unders  20 S.A Devils press 100 S.A Double unders 10 Devils press Cap 12'

Saturday Treino 6. Sábado  Mobility and Warm up Hip and Shoulders then Running clock  0'  - 30'' Plank 30'' - 1' 10 Push ups 1' - 1' 30'' Squat hold 1'30'' - 2' 10 Jumping squat 2' - 2'30'' Plank 2'30'' - 3' 10 Push ups 3' - 3'30'' Squat hold  3'30'' - 4'  Jumping squat  rest 1' and repeat then Metcon Team 2 2 rounds for time 30 Cal. Air bike 40 DB S.A Overhead lunges @22,5 kg / 15 kg 30 Cal. Air Bike  40 Handstand push up Cap 12' rest 5' 2 rounds for time 30 Calories Row 40 Burpee over the bar 30 Calories Row 40 Front squats @115/85 lbs - 52/35 kg Cap 12'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Thoracic spine then 2 rounds  6 Single leg deadlift 9 Dynamic Bird dog 12 Single leg hip thrust Strength 3 rounds   8 Kettlebell Split stance Romanian DL 3 rounds 12 Hip Thrust  3 rounds   10 Single arm DB/KB Row Conditioning For Time 100 Double unders / 200 S.U 20 Dumbbell snatch @22,5 / 15 kg then 3 rounds 10 Chest to bar 15 Deadlifts  @220 / 155 lbs - 100 / 70 kg then 100 Double unders / 200 S.U 20 Dumbbell snatch  Cap 12'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Barbell Hang squat clean Strength Every 2'30'' for 10' 6 Front rack Step up (mantenha o pé em contato com a caixa durante as reps) - KB/DB 8 Barbell Floor press Conditioning 2' Amrap  2 Hang squat clean @135/95 lbs - 61/42 kg 4 Thrusters 6 Box Jump Rest 1' and Repeat for total of 4 rounds