Your workout of the day - CF 8585

  Tuesday Treino 2. Terça Feira Mobility and Warm up Barbell Clean   then Front squat  ladder  12 Front squat @60% of Power clean 10 Front squat @65%  of Power clean 8  Front squat @70%  of Power clean 6  Front squat @75%  of Power clean 4  Front squat @80%  of Power clean Cap 9' Conditioning 3' Amrap 3 Hang squat clean @135/95 lbs 4 Box Jump over 5 Handstand Push up Rest 2' and repeat for total of 3 rounds

Monday Treino 1. Segunda Feira Mobility and Warm up Thoracic spine then Barbel power snatch 2 - 2 - 1 - 1 Every 1'15'' for 5' (4 rounds) Power Snatch 3 - 3 - 2 - 1 - 1 Every 1'30'' for 7'30'' (5 rounds) Sumo Deadlift Conditioning For Time  21 - 15 - 9 Power Snatch @95/65 lbs - 42/30 kg Chest to bar pull ups then 15 - 12 - 9 Deadlifts @265/200 lbs - 120/90 kg 60 Double unders / 90 S.U Cap 15'

  Saturday Treino 6. Sábado  Mobility and Warm up Hip, thoracic and shoulders then 2 - 3 rounds  12 Pla nk DB row 24 Plank DB passthroug 12 V-ups 10 KB RDL Conditioning Team 2 In 12 minutes 3 rounds 600 m Row 30/22 Calories Air Bike then max rounds in the remaining time 12 Burpee box Jump over  14 Toes to bar 16 S.A.DB Snatch @22,5 / kg rest 4' and repeat

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Barbell Overhead squat then Strength Thruster Every 1'30'' for 7'30'' - 5 rounds  9 - 7 - 5 - 3 - 1 Conditioning For Time 30 S2OH @115/85 lbs - 52/35 kg 50 Wall ball 50 Push up 30 Overheadsquat @95/65 lbs - 42/30 kg Cap 11'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine  then Barbell Power clean Strength Every 1'30'' for 6' 10 Barbell Row supinated grip Every 1'30'' for 6' 6 Romanian Deadlift @55 - 60% of deadlift Conditioning 12' Emom 1' 9 Power cleans @165/120 lbs - 75/55 kg 2' 7 - 9 Bar muscle up / 10 - 15 Chest to bar pull ups 3' 12 - 15 American kettlebell Swing @32/24 kg

Wednesday Treino 3. Quarta Feira Mobility and Warm up   Ankle, Hip and shoulders then Tabata 1 (alternating ) Squat hold Jumping lunges Tabata 2  (alternating ) Hollow hold V-sit leg extension Conditioning Team 2 For Time 3 rounds  20  Handstand Push up 40 Air Squat 20 Burpee to plate  40 Step up (bodyweight) then 40 Calories Air Bike or Calories Row then 3 rounds  20  Handstand Push up 40 Air Squat 20 Burpee to plate  40 Step up (bodyweight) then 40 Calories Air Bike or Calories Row Cap 28'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine then Barbell P. Snatch Barbell Cycling - Every 1' 30'' for 6' (4 rounds) 9 - 7 - 5 - 3  then Emom for 5' 2 Power snatch Conditioning For Time 100 Double unders / 150 S.U 21 Deadlifts @220/155 lbs - 100/70 kg 21 Toes to bar 100  Double unders 15  Deadlifts 15  Toes to bar 100  Double unders 9  Deadlifts 9  Toes to bar Cap 12'

   Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders  then  Hang squat clean  Strength - Every 2'30'' for 10' (4 rounds) F.R. Split Squat  12 - 10 - 8 - 6 High Box Jump 3 - 2 - 1 - 1 Conditioning  For Time 10 - 8 - 6 - 4 - 2 Hang Squat clean @80/55 kg  S.A Devils press @22.5/15 kg  Cap 11’

  Saturday  Treino 6. Sábado  Mobility and Warm up  Ankle, Hip and shoulders Then 2 rounds 30'' plank  6 plank to elbows 8 push ups 12 plank shoulder taps 2 rounds 12 Jumping squat 30'' Squat hold 10 Mountain climbs 8 Jumping lunges Conditioning Every 1’30” for 18’ A lternating 60 Double Unders 16/12 Cal Air Bike  20/15 Cal Row  Then  3 Rounds For Time  15 Kettlebell Front Squat (@24-24/16/16 kg) 20 S.A Hang Dumbbell snatch (@22.5/15kg) Cap 8’ Then  6’ Amrap  6 Plate zombie crunch  12 Rss twist  6 V-ups 

  Friday Treino 5. Sexta Feira Mobility and Warm up   Thoracic shoulders then Barbell Power clean 5' Emom 1 Power clean Strength 3 rounds 8 Kettlebell split stance RDL 16 Single leg glute bridges Conditioning For Time  5 Chest to bar 9 Power clean @135/95 lbs - 61/42 kg 12 B.O.B 10 Chest to bar 7 Power clean @155/110 lbs - 70/50 kg 15 B.O.B 15 Chest to bar 5 Power clean @175/120 lbs - 80/55 kg 18 B.O.B 20 Chest to bar 3 Power cleans @200/145 lbs - 90/65 kg 21 B.O.B Cap 12' 

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then 2 - 3 rounds  30 Double unders / 40 S.U 10 Plank walk hand then Conditioning - TEAM 2 10' Amrap 30 HandStand Push up 40 Calories Air Bike or Row 20 Step up over (1 kb - 24/16 kg) 20 Box Jump 40 Calories Row or Air bike rest 3' and repeat for total of 3 rounds 

  Wednesday Treino 3. Quarta Feira  Mobility and Warm up Thoracic spine  then Strength 3 Rounds  12 Hip thrust  8 Stiff legged row (double kb or Dumbell) then Warm up Deadlift Conditioning 8 Rounds For time Team 2 20 Toes to bar 30 American KB Swing @24/16 kg 20 Toes to bar 10 Deadlifts @265/200 lbs - 120/90 kg Cap 20'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip, thoracic and shoulders  then Push Jerk Strength - Every 1'30'' for 9' (6 rounds) 1 Front Squat + 3 Push Jerk 1 Front Squat + 3 Push Jerk 1 Front Squat + 2 Push Jerk 1 Front Squat + 2 Push Jerk 1 Front Squat + 1 Push Jerk 1 Front Squat + 1 Push Jerk Conditioning For Time 140 Wall Ball  30 Burpee over the bar 10 R. Muscle up / 15 Bar Muscle up / 20 Chest to bar Cap 15'

Monday   Treino 1. Segunda Feira Mobility and Warm up Hip, thoracic and shoulder then  Barbell Hang P Snatch  5’ Emom 3 Hang P snatch  Every 2’ for 8’ 8 Romanian Deadlift @50-60% of DL 8 Dumbbell Single arm Row Conditioning   Double Unders 100 - 80 - 60    /  S.U 150 - 120 - 90  Dumbbell Snatch 40 - 30 - 20 @22,5 / 15  then max reps of Hang snatch in the remaining time @100/70 lbs - 45/30 kg   Time  :  12 ’

  Saturday Treino 6. Sábado  Mobility and Warm up Hip, Thoracic spine and shoulders then Warm up Deadlift then Conditioning Team 2 6' Amrap  10 Deadlift @220/155 lbs - 100/70 kg 20 Air bike 16 Pull up Rest 3' and repeat Rest 3' Team 2 6' Amrap 16 Box jump over 20  Cal.Row  10 S. A. Devils press @22,5/15 kg Rest 3' and repeat

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then Barbell Overhead squat Strength - Every 2'30'' for 12'30'' (5 rounds) 10  Overhead squat @55% of snatch 10 Plate zombie crunch 8  Overhead squat @65% of snatch 10 Plate zombie crunch 6  Overhead squat  @70% of snatch 10 Plate zombie crunch 6  Overhead squat  @75% of snatch 10 Plate zombie crunch 4  Overhead squat @80% of snatch 10 Plate zombie crunch Conditioning For Time 21 Thrusters @115/85 lbs then 3 rounds 100 D.U /150 S.U 12 Strict Handstand push up then 21 Thrusters Cap  11'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine and shoulders then Barbell Power clean and Hang power clean then Every 5 seconds for 1' (12 rounds) 1 Hang P.C Rest 2' Every 5 seconds for 50'' (10 rounds) 1 Hang P.C Rest 2' Every 5 seconds for 40'' (8 rounds) 1 Hang P.C The question is: How many pounds can you do this without letting go of the bar? Conditioning 16' Emom 1' 14 Toes to bar  2' 3 Power cleans @80% of P.C 3' 8 Bar muscle up / 12 Chest to bar 4' 12 Burpee over the bar

  Wednesday Treino 4. Quarta feira Mobility and Warm up Ankle, hip and shoulders then  3 rounds 30'' Hollow hold   8 Plank walk hand 10 Hollow rock 3 rounds 20 Rss twist 15 V-sit leg extension 10 V-ups Conditioning For Time Team 3 3 000m Row 240 Wall Ball 1 500m Row Cap 28'

  Tuesday Treino 2. Terça Feira  Mobility and Warm up then Barbell snatch then Power training In 30'' 8 Deadlifts @70% + 6 *Box jump (execução rápida, não será necessário a extensão do corpo na plataforma) rest 1' In 30'' 6 Deadlifts @75%  + 6 *Box jump rest 1' In 30'' 4 Deadlifts @80% + 6 *Box jump rest 1' In 30'' 2 Deadlifts @85% + 6 *Box jump rest 1' * O salto deve ser executado imediatamente ao final do levantamento. Pode ser usado quaquer tipo de plataforma e altura, desde que a execução seja rápida. Conditioning 3 rounds  45 Double unders / 60 SU 15 A.KB Swing @24/16 kg Max Power Snatch in the remaining time  @135/95 lbs Time: 5 minutes rest 2' and repeat

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Front squat then Resistance In 1 Minute 20''  8 - 12 / 5 - 10 (target) Calorie Air bike Max front squat in the remaining time @65-75% of Clean Rest 3' and repeat for total of  4 rounds (Dinâmica) 0-1' A 1-2' B 2-3' C 3-4' REST 4-5' A 5-6' B 6-7'-3 C 7-8' REST .... Then For Time 30 Push ups 30 Shoulder to overhead @135 / 95 lbs - 61/42 kg 30 Push ups 20 Shoulder to overhead 20 Burpee over the bar Cap 9'

Saturday Treino 6. Sábado  Mobility and warm up Thoracic spine and shoulders then raise body temperature then 2 rounds 20 DB Passthroug 15 Side plank rotation Conditioning Team 2 12' Amrap  20 Burpee 20 American KB Swing @32/24 kg 30 Air Bike  10 Burpee 10 American KB Swing rest 5' 12' Amrap 20 Double DB Clean @22,5/15 kg 20 Chest to bar  30 Row  10 Double DB Clean 10 Chest to bar 

Friday Treino 5. Sexta Feira Mobility and Warm up Ankle, hip and shoulders Strength 12' Emom 1' 16 F.R Lunges  2' 16 F.R Lunges  3' rest  4' 12 F.R Lunges  5' 12 F.R Lunges  6' rest  7' 8 F.R Lunges  5' 8 F.R Lunges  9' rest  10' 6  F.R Lunges  11' 6  F.R Lunges  12' rest  Conditioning For time 20 - 19 - 18 - 17 - 16 - 15- 14 - 13 - 12 - 11 Wall ball  @20/14 lbs 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Shoulder to overhead @135/95 lbs Cap 14’

  Thursday  Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then 2 rounds   15 S.L. Glute bridges 15 V- ups then Deadlift 5 DL @50% 5 DL @60% 3 DL @75% 1 DL 85% 1 DL@90% Conditioning 6' Amrap  6 Toes to bar 1 Deadlift @75 - 80% 6 Dumbbell Snatch @22.5/15 kg 1 Deadlift  38 Double unders rest 1' and repeat for total of 3 rounds

Wednesday  Treino 3. Quarta Feira Mobility and Warm up  Hip,Thoracic and shoulders then Push Jerk Strength Every 1' for 4' 5 Push Jerk rest 1' add weight Every 45'' for 3' 3  Push Jerk rest 1' add weight Every 30'' for 2' 1 Push Jerk Conditioning 5 rounds for time 10 Burpee box jump over  10 KB Front rack step up (16/16 -12/12 kg) Cap 13'

  Tuesday Treino 5. Terça Feira Mobility and Warm up Thoracic spine and shoulders then warm up hang P.clean and SDHP then Conditioning 18 -15 - 12 - 9 -  Hang clean @115/85 lbs - 52/35 kg Calories Row Cap 8' rest 3' 18 -15 - 12 - 9  Chest to bar Calories Bike Cap 8' rest 3' 50 - 40 - 30 - 20 Double unders 18 - 15 - 12 - 9  S.D.H.P Cap 8'

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Overhead squat Strength Every 1'15'' for 5' 8 Overhead Squat rest 1' add weight Every 1' for 4 ' 5 Overhead Squat rest 1' add weight Every 45'' for 3' 3 Overhead Squat Conditioning 9' Amrap  4 Kettlebell Front Squat @16/16 - 12/12 kg 6 Kettlebell Front rack lunges 4 Kettlebell Push press 6 Push ups