Your workout of the day - CF 8585

Tuesday  Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then   Strength 8' Emom  1' 8 Front rack lunges leg left 2' 8 Front rack lunges leg right 3 rounds 10 Single arm floor press (KB/DB) Conditioning 3 Rounds For Time 25 Kettlebell Push press @16/16 - 12/12 kg 50 Wall Ball  100 Double Unders Cap 15'

  Monday Treino 1. Segunda Feira Mobility and Warm up Thoracic and shoulders then Barbell P. snatch Strength 4 rounds 6 Romanian Deadlifts @45 - 55% of DL rest 1' each round 4 rounds 9 Bent over barbell row supinated grip rest 1' each round Every 3' for 15' 14 Chest to bar pull ups 10 Power snatch 75/55 lbs - 35/25 kg 14 Box Jump

Saturday Treino 6. Sábado Mobility and Warm up thoracic and shoulders then 3 rounds 10 Dumbbell passthrough 10 V-ups 10 Rss swing 10 Sit ups then Conditioning Long Emom for 30 minutes 1' 16 American Kettlebell swing @32/24 kg 2' 14 Toes to bar 3' 10 S.A. Devils Press @22,5 / 15 kg 4' 12/9 Cal. Air bike 5' rest 6' rest

  Friday Treino 5. Sexta Feira Mobility and Warm up hip, thoracic and shoulders then Overhead squat Strength - Every 1'15'' for 7'30''  (6 rounds)  Any Barbell Squat 5 - 5 - 3 - 3 - 3 - 3 Every 2' for 6' 12 Dip in box 10 Floor press (Double KB/DB) Conditioning 12' Amrap  Overhead Squat @145/100 lbs - 65/45 kg 8 - 6 - 4 - 2  Double unders / S.U 100 / 150

  Thursday  Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic spine then Barbell C&J Strength Sumo Deadlift -  6' Emom   3 - 3 - 3 - 3 - 3 - 3 @70 - 80% Single arm Row (DB/KB) -  Every 1'30'' for 4'30'' 10 - 10 - 10 Conditioning 5 Rounds For Time 3 Power cleans @175/120 lbs - 80/55 kg 1 C&J 6 Bar muscle up 1 C&J 9 B.F.B Cap 12'

Wednesday  Treino 3. Quarta Feira Mobility and Warm up Thoracic and Shoulders then 2 rounds 15-20'' Handstand hold 8 Plank walk hand 6 Med ball clean then Metcon TEAM 2 3 Rounds for time 40 Cal. row 30 Wall ball 60/50 Push ups Cap 16' rest 3' 3 Rounds for time 40 Cal. Air Bike  120 Double unders / 180 S.U 20 m *Handstand Walk (marcações de 5 metros) Cap 16' *Adaptações *20 Handstand plate step ups *20 Handstand plate step ups face wall  *20 Box handstand plate step ups  

  Tuesday Treino 2. Terça Feira Mobility and Warm up thoracic and shoulders then Hang Power snatch Strength - Every 1'30'' for 10' 30'' (7 rounds) Hang High pull + Hang power snatch 1 + 2 (R1) 1 + 2 (R2) 1 + 2 (R3) 1 + 1 (R4) 1 + 1 (R5) 1 + 1 (R6) 1 + 1 (R7) Conditioning As many reps as possible in 13' 2 - 4 - 6 - 8 - 10... Hang Dumbbell Snatch @22,5 / 15 kg Toes to bar Deadlifts @220/155 - 100/70 kg

  Monday   Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Front squat  - Every 1'30'' for 4'30'' 6 - 6 - 6 Bulgarian squat  - Every 1'30'' for 4'30'' 12 - 12 - 12 Single arm shoulder press (KB/DB)  - Every 1'30'' for 4'30'' 8 - 8 - 8 Conditioning For Time 21 Push press @135/95 lbs - 61/42 kg then 2 rounds  16 KB Step up @16/16-12/12 kg (front rack) 16 Box Jump over  then 15 Push press 2 rounds  16 Box Jump over  16 KB Step up  then  9 Push press Cap 12'

  Saturday Treino 6. Sábado Mobility and Warm up Hip and Shoulders then 2 rounds 12 Front rack lunges (empty bar) 6 Plank walk hand 2 rounds   10 Hollow rocks 10 Rss swing  Conditioning TEAM 2 2 rounds for time 50 Handstand Push up 90 Wall Ball  50 Cal. Air  Bike  Cap 17' 2 rounds for time 50 American Kettlebell Swing @32/24 kg 60 Front rack Lunges @95/65 lbs - 42/30 kg 50 Cal. Row  Cap 17'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip, thoracic and shoulders then Barbell Hang P clean then Strength Sumo Deadlift - Every 1'30'' for 4'30'' 6 - 6 - 6 Stiff - Every 1'30'' for 4'30'' 10 - 10 - 10 Single arm Row (DB/KB) - Every 1'30'' for 4'30'' 12 - 12 - 12 Conditioning 4' Amrap  45 Double unders 9 Hang P. Clean @115/85 lbs - 52/35 kg rest 2' and repeat 

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Overhead squat -  Every 1'15'' for 7'30'' 6 - 6 - 6 - 3 - 3 - 3 Conditioning 0' - 10' - For Time 21 Box Jump 22 S20 @95/65 lbs - 42/30 kg 21 Box Jump  22 Devils press @22,5/15 kg 21 Box Jump 22 Thruster 10' - 15' - 1 RM of  Cluster

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then Tabata 1 KB Russian Swing Tabata 2 Hollow rocks then Conditioning Team 2 7' Amrap  8 Ring muscle up / 10 BMU / 12 Strict pull up 12 Toes to bar rest 1' and repeat 7' Amrap  20 Cal. Row 20/16 Cal. Air bike rest 1' and repeat 

Tuesday Treino 2. Terça Feira Mobility and Warm up Ankle, Hip and shoulders then Barbell squat clean Strength - Every 1'15'' for 7'30'' Front Squat 5 - 5 - 3 - 3 - 2 - 2 Conditioning Emom for 16 minutes 1' 3 *Squat cleans + 10 Strict H.S.P.U 2' 15 *Burpee facing bar 3' 70 *Double unders 4' Rest *@200/145 lbs - 90/65 kg *Prioritize B.F.B. if ​​you have space. * 100 Single unders  

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip, Thoracic spine and shoulders then Barbell Power snatch Strength - Every 1'15'' for 10' (8 rounds) Power snatch 5 - 5 - 3 - 3 - 2 - 2 - 1 - 1 Conditioning For Time 12 - 24 - 36 Dumbbell Snatch @22,5 / 15 kg KB Step up @32 / 24 kg (1 kb) then max reps in the remaining time of Deadlifts @220/ 155 lbs - 100 / 70 kg Cap 11'

Saturday Treino 6. Sábado  Mobility and Warm up Thoracic and shoulders then 3 rounds   12 Plank DB Row 15 Side Plank rotation 20 Plank DB Passthroug then Metcon Team 2 8' Amrap 30 Cal. Bike or Cal. row 100 Double unders / 150 S.U 14 Chest to bar rest 4' and repeat for total of 3 rounds 

  Friday Treino 5.Sexta Feira Mobility and Warm up Hip and shoulders then Barbell cluster then 12' Emom  1' 6 Front rack lunges 2' 30 - 40 Russian twist 3' 15 - 20 Sit ups Conditioning For Time   10 Cluster @135/95 lbs - 61/42 kg 20 Burpee over the bar 30 Wall ball @20/14 lbs 15 Cluster 30 Burpee over the bar 40 Wall ball Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic  then Barbell H. Power snatch Strength Every 1'30'' for 12' (8 rounds) 5 Deadlifts (@65/70/75/80%) Conditioning For Time 45 American KB Swing @32/24 kg then 3 Rounds  15 Hang Power Snatch @75/55 lbs - 35/25 kg 20 Toes to bar Cap 11'

Wednesday Treino 3.Quarta Feira Mobility and Warm up Hip, thoracic and shoulders then Barbell Overhead squat Strength Every 1'30'' for 12' (8 rounds) 5 Overhead squat Conditioning 3' Amrap  2 Shoulder to overhead @155/110 lbs - 70/50 kg 4 Handstand push up 6 Box Jump rest 2' and repeat for total of 3 rounds

  Tuesday Treino 2. Terça Feira Mobility and Warm up  Thoracic and Shoulders then Raise body temperature then Conditioning For Time 2000 m Row Cap 8' Rest 5' For Time 100 / 80 Calories Air bike Cap 8' Rest 5' 8' Amrap 4 Ring Muscle up / 6 B.M.U / 8 Strict Pull up 1 Legless rope climb / 1 Peg board  / 5 Toes to bar / meters Sled pull 

 Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Barbell Push Jerk Strength Every 1'30'' for 12' (8 rounds) 2 Push Press 1 Push Jerk Conditioning For Time 50 Double unders / 80 S.U 21 Burpee over the bar 21 Front Squat @200/145 lbs - 90/65 kg 50 Double unders / 80 S.U 15 Burpee over the bar 15 Front Squat @200/145 lbs - 90/65 kg 50 Double unders / 80 S.U 9 Burpee over the bar 9 Front Squat @200/145 lbs - 90/65 kg Cap 12'

Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 2 rounds  10 Overhead squat empty bar 10 Plank walk hand  10 Plank to elbows 10 Jumping lunges  then Conditioning Team 2 6' Amrap 16 Cal. Air Bike 16 Kettlebell Thruster @16/16 - 12/12 kg 16 Cal. Row rest 2' and repeat  Rest 5' 6' Amrap 16 Box Jump 16 Overhead squat @95/65 lbs - 42/30 kg 16 Handstand Push up rest 2' and repeat 

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip, Thoracic spine and shoulders then Glute activation Strength Every 1'30'' for 4'30'' 9 Kettlebell Split stance RDL Every 1'30'' for 4'30'' 12 Hip thrust Emom for 4' 3 *Single arm heavy Hang Dummbell Snatch (each arm) *Execute sem alternar. Conditioning For Time 15 Toes to bar 15 kettlebell Swing @32/24 kg 15 Toes to bar 15 kettlebell Swing  50 Double unders / 80 S.U 15 Toes to bar 15 kettlebell Swing  50 Double unders / 80 S.U 24 Single arm devils press Cap 10'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip, thoracic and shoulders then Barbell Push Jerk Strength 10' Emom 1' 10 - 15 Dip in box 2' 1 Push Jerk Conditioning For Time  15 Clean and Jerk @135/95 lbs - 61/42 kg 30 Wall ball @20/14 lbs 12 Clean and Jerk @155/110 lbs - 70/50 kg 30 Wall ball  9 Clean and Jerk @175/135 lbs - 80/60 kg 30 Wall ball  Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic and shoulders then 3 rounds  15 Sit ups 15 V-sit leg extension 10 Plate Z.Crunch 10 Abs Vela  1' Plank then Metcon For Time Team 2 4.000m Row or 190/160 Cal Air bike then 32 Burpee to plate (sincronizado) 20 Ring MU / 24 B.M.U 32 Burpee to plate (sincronizado) Cap 29'