Your workout of the day - CF 8585

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic  then Barbell Hang P. Clean Strength Sumo DL 3 - 3 - 3 - 3 @75% Split stance RDL (KB/DB) 6 - 6 - 6 Barbell row supinated grip  8 - 8 - 8 Conditioning 5 RFT 15 Box Jump 10 Deadlifts @175/120 lbs - 80/55 kg 5 Hang P. clean  Cap 10'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders then Barbell push jerk 9 Push Jerk @50% (unbroken) rest 1'30'' 7  Push Jerk  @55%   (unbroken) rest 1'30'' 5  Push Jerk  @60%    (unbroken) then 3 Rounds  6 Overhead squat Conditioning In 5 Minutes 100 D.U / 130 S.U then Max rounds  5 OH.Squat @135/95 lbs - 61/42 kg 9 H.S.P.U rest 2' and repeat

  Wednesday  Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 50 - 40 - 30 - 20 - 10 Double unders / S.U 30 + Sit ups then Conditioning 7' Emom 15 Calories Row  rest 4' 7' Emom 15 Calories Air bike rest 4' 7' Emom 15 Chest to bar pull ups

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Barbell cluster Strength 10 Cluster @40 - 45% (unbroken) rest 1'30'' 8 Cluster @45 - 50%   (unbroken) rest 1'30'' 6 Cluster @50% +        (unbroken) 3 rounds 12 Lunges (KB/DB) Conditioning For Time 21 Thusters 135/95 lbs - 61/42 kg 10 Burpee box jump over 18 Thusters 10 Burpee box jump over 15 Front Squat @175/120 lbs - 80/55 kg 10 Burpee box jump over 12 Front Squat 10 Burpee box jump over Cap 12'

  Monday  Treino 1. Segunda Feira Mobility and Warm up Thoracic spine then Barbell Hang power snatch Strength 12 Hang power snatch @50% (unbroken) rest 1' 9 Hang power snatch @55%  (unbroken) rest 1' 6 Hang power snatch @60%  (unbroken) 3 rounds 8 Deadlifts @60 - 65% Conditioning 3 RFT 50 Dumbbell snatch @22,5 / 15 kg 25 Toes to bar  Cap 15'

Saturday Treino 6. Sábado  Mobility and Warm up Hip, thoracic and shoulders then 2 rounds 15 - 20 Hollow rock 5 - 10 Kipping swing 2 rounds 10 - 15 Rss Swing 20 - 30 D.U then Metcon 10' Amrap  20 - 18 - 16 - 14 - 12 - 10 American kettlebel swing @32/24 kg Calories Row rest 3' 10' Amrap Doble unders 100 - 90 - 80 - 70 - 60 - 50 (single unders 30 +) Bar muscle up 10 - 9 - 8 - 7 - 6 - 5 rest 3' 10' Amrap  Double DB Clean @22,5 / 15 kg Calories Air bike 20 - 18 - 16 - 14 - 12 - 10

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Strength Front squat 6 - 6 - 4 - 4 Push press  5 - 5 - 3 - 3 Conditioning For Time 22 - 16 - 10 Handstand push up S.A Devils press @22,5 / 15 kg Overhead squat @100/70 lbs - 45/32 kg Cap 11'

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine  then 2 rds 12 Single leg glute bridges 8 Barbell good morning 2 rds 3 Barbell DL 3 High pull 3 Muscle clean then Strength complex - Every 1'30'' for 9' 1 deadlift + 1 Power clean (touch and go) Work for the heaviest of the day Conditioning For Time 45 DL @220/155 lbs - 100/70 kg 30 KB Step up over @32/24 kg 45 Toes to bar  30 Power cleans @135/95 lbs - 61/42 kg Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Every 2' for 8' 1' Plank  10 Sit ups + 15 V-sit leg extension then Every minute on the minute for 30' 1' 14 Calories Row + max burpee to plate 2' rest  3' 40 Double unders + max thrusters (empty bar) 4' rest  5' 10 - 12  Calories Air bike + max jumping lunges 6' rest

Tuesday  Treino 2. Terça Feira  Mobility and Warm up Thoracic spine then Power snatch Strength 8' Emom  6 - 8 *Strict pull up 2 *Heavy DB Snatch *dentro do minuto 3 Rounds 10 Stiff Conditioning 9' Amrap  10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 - 10 - 9 - 8... Box Jump over Power Snatch @75/55 lbs - 35/25 kg

Monday Treino 1.Segunda Feira Mobility and Warm up Hip and shoulders then Barbell Hang squat clean Strength 6' Emom 1 Heavy squat clean 4 Rounds 8 F.R. Split squat Conditioning 10 RFT 3 Hang squat clean @175/120 lbs - 80/55 kg 9 Push ups 15 Wall ball  Cap 13'

  Saturday Treino 6. Sábado  Mobility and Warm up Hip and shoulders then Raise body temperature then Conditioning 8' Amrap  12 - 10 - 8 - 6 Cal. Air Bike  Burpee to plate  rest 4' 3 Rounds For time 16 Cal. Row 14 Thrusters @75/55 lbs - 35/25 kg Cap 8' rest 4' 8' Amrap  8 Toes to bar  8 Hand stand push up

Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine then Strength 4' Emom 5 Sumo DL High pull Every 1'15'' for 5' 10 Single arm Row (kb/db) Every 1'15'' for 5' 8 Split stance RDL (kb/db) Conditioning For Time 15 Deadlifts @220/155 - 100/70 kg 12 Bar muscle up 12 Deadlifts @245/165 - 110/75 kg 9 Bar muscle up 9 Deadlifts @265/175 - 120/80 kg 6 Bar muscle up Cap 9'

  Thursday  Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Strength *Front rack Step up (KB/DB) 12 - 10 - 8 - 6 - 4 *Mantenha o pé em contato com a caixa durante as reps. Não alterne! 3 rounds  10 - 15 Dip in box Conditioning 3 Rounds For Time 90 Double unders 30 Wall ball  15 Push press @135/95 lbs - 61/42 kg Cap 11'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic and shoulders then Core conditioning 3 rounds 12 Side plank rotation 12 Plank DB row 24 Hollow rock 24 DB  Passthrough then Metcon Team 2 10' Amrap  20 Hang clean @95/65 lbs - 42/30 kg 20 Strict pull up rest 5' 10' Amrap  400 m Row  20 Calories Air bike

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then Strength In 45''  1 P.C + 11 *Front squats  @155/100 lbs rest 1' In 45''  1 P.C + 9 Front squats @175/120 lbs rest 1' In 45''  1 P.C + 7 Front squats  @200/145 lbs rest 1' In 45''  1 P.C + 5 Front squats  @220/155 lbs rest 1' *Unbroken Conditioning For Time 50 Air squat 20 H.S.P.U 10 S.A. Devils Press @22,5 / 15 kg 40 Air squat 18 H.S.P.U 12  S.A.  Devils Press  30 Air squat 16 H.S.P.U 14  S.A.  Devils Press  20 Air squat 14 H.S.P.U 16  S.A.  Devils Press  Cap 15'

Monday  Treino 1. Segunda Feira Mobility and Warm up Thoracic spine then Barbell Power snatch Complex empty bar  - 3 snatch high pull + 1 muscle snatch + 2 power balance (4x) then In 30 seccond 8 Power snatch (unbroken) rest 1' In 30 seccond 6 Power snatch (unbroken) rest 1' In 30 seccond 4 Power snatch (unbroken) rest 1' then Every 10'' for 2' 1 Power snatch Conditioning 3 rds 12 Toes to bar 12 American KB Swing @32/24 kg 10 KB Step up  then 3 rds 12 Toes to bar 24 American KB Swing @24/16 kg 20 Box Jump over  Cap 13'

Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine and shoulders then 4' Amrap  8 Hollow rocks 12 Rss twist Conditioning Team 2 2 Rounds For Time 200 Double unders / 260 S.U 80 V-ups 200 Double unders / 260 S.U 40 Bar muscle up 200 Double unders / 260 S.U 60 Cal Row or Air Bike Cap 35'

  Friday   Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Overhead squat Strength Every 1'15'' for 10' 30'' Handstand hold 6 Overhead Squat  Conditioning 3' Amrap  6 Kettlebell thrusters @16/16 - 12/12 kg 6 Kettlebell overhead lunges 6 Box Jump rest 1' and repeat for total of 3 rounds

Thursday Treino 4. Quarta Feira Mobility and Warm up Hip and Thoracic  then Hang clean Sumo DL Strength Emom 12' 1' 12 Strict pull up 2' 4 Sumo Deadlifts 3' 1 Heavy Hang clean 4' rest Conditioning 2 rds 12 Deadlifts @155/110 lbs - 70/50 kg 9 Hang P.clean then 30 American kettlebell swing @32/24 kg 30 Toes to bar then 2 rds 12 Deadlifts @155/110 lbs - 70/50 kg 9 Hang P.clean then 30 American kettlebell swing @32/24 kg 30 Toes to bar Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Double Tabata ALTERNATE Plate zombie crunch Plank shoulder taps V-sit leg extension Jumping lunges then Metcon - TEAM 2 Every 4' for 16' 30/ 24 Cal. Air bike 40 Wall ball  *Cada atleta deverá concluir metade das repetições que totalizam cada elemento de maneira linear, usando a metade do tempo. Ex: Atleta 1. (0 - 2') 15 cal bike / 20 Wall ball Atleta 2. (2' - 4') 15 cal bike / 20 Wall ball Every 4' for 16'  30/24 Cal. row 50/34 Push ups *Cada atleta deverá concluir metade das repetições que totalizam cada elemento de maneira linear, usando a metade do tempo. Ex: Atleta 1. (0 - 2') 15 cal row / 25 Push ups Atleta 2. (2' - 4') 15 cal row / 25 Push ups Adaptações A) 28 / 22 Calories 36 Wall ball  46 / 32  Push ups B) 26 / 20 Calories 34 Wall Ball  44 / 30 Push ups C)  24 / 18 Calories 32 Wall ball 42 / 28 Push ups **Se desafie a executar os elementos (WBall/Push up) UNBRO...

Tuesday  Treino 2. Terça Feira Mobility and Warm up Thoracic and shoulders then Strength 4 rounds  6 Romanian Deadlift 3 rounds  12 Wide grip barbell row 4 rounds 1 Hang power snatch + 1 Power snatch Conditioning 0 - 5' Amrap 9 Hang Power snatch @95/65 lbs - 42/30 kg 6 Chest to bar 5' - 12' 3 rounds  15 Burpee facing bar 6 Power Snatch @135/95 lbs - 61/42 kg

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell Hang squat clean  Strength Barbell cycling  5 Hang squat clean + 1 S2O rest 1’ 4 Hang squat clean + 1 S2O rest 1’ 3 Hang squat clean + 1 S2O rest 1’ 3 Hang squat clean + 1 S2O rest 1’ 2 Hang squat clean + 1 S2O Conditioning 10 Rounds For Time 45 D.U / 70 S.U 3 S2O @175/120 lbs - 80/55 kg 3 Front squat Cap 13'

Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 2 rounds  20 Hollow rock 10 Plank walk hand 20 Rss twist 10 Jumping lunges For Time Team 2 100 Calories Row 60 Box Jump over 100 Lunges bodyweight 100 Calories Air bike 60 Wall ball  100 Sit ups then 2 rounds  40 Box jump over  40 Thrusters @115/85 lbs - 52/35 kg then 2 rounds 40 Wall ball  40 Strict Handstand push up Cap 36'

  Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine and shouders then 6 Prone TWY 5 Hang snatch pull 6 Prone TWY 5 Hang snatch high pull 6 Prone TWY 5 Snatch power balance then Strength Barbell cycling Hang Power snatch 5 @60 4 @65% 3 @70% 3 @? 2 @? Conditioning 3' Amrap  3 Bar muscle up 4 S.A Devils press rest 2' then 3' Amrap  24 Double unders / 35 S.U 6 Dumbell snatch  rest 2' then 3' Amrap   3 Ring muscle up 24 Double unders

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Barbell hang squat clean Press Strength Shoulder press - Every 1'15'' for 7'30'' 5 - 5 - 3 - 3 - 1 Conditioning 0 - 6' 3 rds 1 2 Step up body weight 7 Hang squat clean @135/95 lbs - 61/42 kg Completou! Congratulations, continue to 2 rds 14 KB Step up - add 1 kb 16/12 kg 5 Hang squat clean @175/110 lbs - 80/50 kg until minute 11 Completou! Congratulations, continue to 2 rds  16 KB Step up  3 Hang squat clean @200/135 lbs - 90/61 kg until minute 16 Completou! Congratulations, continue to 1 rd 18 KB Step up - add + 1 kb 16/12 kg 1 Hang squat clean @220/155 lbs - 100/70 kg until minute 19 **If you don't complete within the time window, the game is over for you.

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip, Thoracic and Shoulders then 3 rounds 10 Prone TWY 30'' Side Plank 10 V- ups 30'' Plank single arm Conditioning In 30 minutes Team 2 2000m row or  90/75 Cal. Air bike then 3 Rounds - Individual 12 Burpee to plate 14 Toes to bar 16 American KB Swing @32/24 kg then 90/75 Cal. Air bike or 2000m row  and then individual max rounds in the remaining time of 6 Burpee to plate  7 Toes to bar 8 A.KB.S.