Your workout of the day - CF 8585

  Saturday  Treino 6. Sábado  Mobility and Warm up Hip and Shoulders then 2 rds 10 Alternate Side lunges 8 Worm walk 6 Plank walk hand 2 rds 15 D.U / 25 S.U 12 Hollow rocks 9 Prone TWY 2 rds 10 Barbell ohs 15 V-ups then Conditioning 4' Amrap 24 D.U / 34 S.U 6 OHS @95/65 lbs 4 B.O.B rest 1' and repeat Rest 2' 4' Amrap 7 Cal Bike  5 T2B 3 *DB Single arm  hang clean&Jerk  rest 1' and repeat * Three on each arm, without alternating Rest 2' 4' Amrap 9 Cal Row 6 KB Single arm F.Rack Step up  6 Push ups rest 1' and repeat

Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine  then Barbell P.Snatch 5' Emom 3 Power Snatch Strength 2 rounds alternate 6 - 10 Eccentric nordic curls 12 Hip thrust 2 rounds alternate 15 - 20 Banded prone leg curl 12 Hip thrust Conditioning For Time 21 Power snatch @135 / 95 lbs - 61 / 42 kg 21 Box Jump 30 American kettle bell swing @32/24 kg 21 Box Jump 21 Deadlifts @220/155 kg - 100 / 70 kg Cap 12'

Thursday  Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Strength Every 1'30 for 9'  (3 rds alternados para cada elemento = 6 rds total) 12 Alternate KB Reverse lunges   6 Front Squat Every 1'30 for 9'  (3 rds alternados para cada elemento = 6 rds total) 12 Single arm  DB  floor press 6 -10 Strict H.S.P.U Conditioning 3 RFT 15 Hang squat clean @145/100 lbs - 65/45 kg 10 S.A Devils press Cap 10'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then Core conditioning Every 2'30'' for 7'30'' 12 Plank db row 12 Side plank rotation Every 2'30'' for 7'30'' 20 DB kb pass through 10 Side V- ups Every 2'30'' for 7'30'' 15 Plate zombie crunch  30 Plate rss twist Conditioning 15' Emom 1' 14/11 Cal. Row 2' 50 D.U / 65 S.U 3' 14 Toes to bar

  Monday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then *Intervals In 40'' seconds (5 rds) 20'' ME Air bike 2 Clusters rest @2'20'' Conditioning For Time 6 - 9 - 12 - 15 - 18  Shoulder to overhead @135/95 lbs - 61/42 kg Burpee box jump over Cap 11' *Dinâmica   (Intervals) 0' - 40'' G1 1' - 1'40'' G2 2' - 2'40'' G3 3' - 3'40'' G1 4' -  4'40'' G2 5' - 5'40'' G3 ....... ....... 14' - 14' 40'' G3

Monday Treino 1. Segunda Feira Mobility and Warm up Thoracic spine then Strength Every 1'30 for 9' (3 rds alternados para cada elemento = 6 rds total)  12 Sumo DL  8 Stiff Every 1'30 for 9' (3 rds alternados para cada elemento = 6 rds total) 12 DB S. A row 6 -10 Strict Pull up Conditioning  11' Amrap  Hang clean @135/95 - 61/42 kg 8 - 6 - 4  Wall ball  21 - 15 - 9

  Saturday Treino 6. Sábado Mobility and Warm up Hip, thoracic and shoulders then Barbell Warm up then Conditioning Team 2  3 RFT 160 D.U 30 Power Snatch @75/55 lbs - 35/25 kg 50 Calories Row Cap 16' Rest 4' 3 RFT 60 Box Jump over 30 Double DB Clean @22.5 / 15 kg 50 Calories Air Bike  Cap 16'

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then Strength Front squat 3 Rds / 8 Reps KB split squat 3 Rds / 10 Reps Barbell Floor press 3 Rds / 12 Reps Single arm seated shoulder press 3 Rds / 8  Conditioning For Time 32 - 28 - 24 kettlebell F.squat @16/16 -12/12 kg  16 - 14 - 12 S.A. Devils press @22,5/15 kg  Cap 9'

Thursday Treino 4. Quinta Feira Mobility and Warm up then  Hip, thoracic and shoulder Strength Sumo DL 3 Rds / 8 reps Split stance RDL 3 Rds / 10 reps Wide grip barbell row 3 Rds / 12 reps Conditioning 4' Amrap   3 Bar muscle up 3 Hang Power clean @175/120 lbs - 80/55 kg rest 2' 4' Amrap  9 Power cleans @95/65 lbs - 42/30 kg 9 Toes to bar rest 2' and repeat 

  Wednesday Treino 3. Quinta Feira  Mobility and Warm up then 3 rounds  12 Side plank rotation 12 Side v-ups 24 Plate Rss twist then Conditioning For Time  Team 2 60 Calories Air Bike  120 D.U / 160 S.U 60 Push ups  30 Burpee to plate  1000 m row 120 D.U / 160 S.U 120 Step up bodyweight 120 Air squat 60 Calories Air Bike  120 D.U / 160 S.U 60 Push ups  30 Burpee to plate 1000 m Row Cap 28'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spine then Barbell P. snatch Strength In 1 minute 6 Power snatch @55% + 3 P.S @65% rest 2' In 1 minute 5  Power snatch @60% + 3 P.S @70% rest 2' In 1'30'' 4 Power snatch @65% + 2 P.S @75% rest 2' In 1'30'' 3 Power snatch @70% + 1 P.S @80% Conditioning For Time  21 Deadlifts @265/200 lbs - 120/ 90 kg 21 Chest to bar 21 B. Jump 30 A.KB.S @24/16 kg 15 Deadlifts  15 Chest to bar 15 B. Jump  30 A.KB.S 9 Deadlifts  9 Chest to bar 9 B. Jump Cap 12'

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then  Barbell hang squat clean Strength Every 1'15'' for 12'30'' (10 rounds) 1 Hang squat clean + 1 S2O Conditioning In 3 minutes 27 Wall ball unbroken max rounds IN 3 Hang Squat clean @145 / 100 lbs - 65 / 45 kg 1 S2O rest 2' and repeat for total of 3 rounds

Saturday Treino 6. Sábado Mobility and Warm up 3 rounds 10 Plank to elbows 8 Plank walk hand 10 V-UPS 12 Hollow rocks For time 21 - 15 - 9 Air Bike  Thrusters @95/65 lbs - 42/30 kg Cap 9' Rest 3' 3 RFT 20 Handstand push ups 10 S.A. Devils press Cap 9' Rest 3' 9' Amrap  300 m Row 50 Double unders / 65 S.U

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Barbell clean then Emom Death by BJO/KBS for 10 minutes 1' 2 BJO + 4 KBS 2' 3  BJO + 6 KBS 3' 4  BJO + 8 KBS 4' 5  BJO + 10 KBS ..... Kettlebell @32/24  Conditioning 7' Amrap  3 Deadlifts @175/120 lbs - 80/55 kg 3 Power clean  3 Hang P.clean 3 Bar Muscle up rest 3' and repeat

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip, thoracic and shoulders then Strength Every 1’30” for 7’30” 30'' Wall sit + 6 Front squat @70 - 80% of squat clean rest 2’ Emom 5' 15” - 20'' Handstand hold + 5 - 10 Strict H.S.P.U Conditioning 3 rounds  21 Wall Ball  10 DB Snatch then 3 rounds 15 OH.Squat @120/90 lbs - 55/40 kg 10 DB Snatch Cap 12'

Wednesday Treino 3. Quarta Feira  Mobility and Warm up then Raise body temperature then Conditioning For Time 36 / 30 Calories Air Bike - adaptações (30/24 - 26/20) Cap 2'  rest 2'  and repeat for total of 3 rounds rest 3' For Time 40 / 32 Calories Row - adaptações (36/28 - 32/24) Cap 2' rest 2' and repeat for total of 3 rounds rest 3' For Time  36 Toes to bar -  - adaptações (32 - 30 - 26 ) Cap 2'  rest 2'  and repeat for total of 3 rounds 

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Strength Every 2'30'' for 10' 5 @ 8 reps Barbell Push press + Floor press (kb/db) then Warm up Front squat 4 rounds (emom 4') 5 - 3 - 2 - 1 Conditioning In 1 minute  4 Front squat @200/145 lbs - 90/65 kg 12 - 15 Burpee Over the bar Rest 2' and repeat for total of five rounds

Monday  Treino 1. Segunda Feira Mobility and Warm up Thoracic spine and shoulder then Power Snatch  Strength Sumo Deadlifts 8 - 6 - 4 - 2 @70/75/80/85% 3 rounds  8 KB split stance RDL For Time 100 Double unders 21 Power snatch @75/55 lbs - 35/25 kg 100 Double unders 15 Power snatch @95/65 lbs - 42/30 kg 100 Double unders 9 Power snatch @135/95 lbs - 61/42 kg 100 Double unders 3 Power snatch @155/95 lbs - 70/42 kg Cap 10'

   Saturday Treino 6. Sábado Mobility and Warm up Thoracic and shoulders then 3 rounds 10 Hollow rocks 20 Plate Rss twist 10 V- sit leg extension 10 Plate zombie crunch  Conditioning 4' Amrap  3 Bar muscle up  9 American Kettlebell swing @32/24 kg rest 2' and repeat 4' Amrap  12 Cal. Row  10 Dumbbell snatch rest 2' and repeat 4' Amrap  8 S.D.H.P @115/85 kg / 52/35 kg 4 B.O.B rest 2' and repeat

 Friday Treino 5. Sexta Feira Mobility and Warm up Hip,Thoracic spine and shoulders then Press Strength Push Press 3 - 3 - 2 - 2 -1 - 1 5' Emom 10 Kettlebell Overhead lunges Conditioning   Emom 12’ 1’ 12 Overhead squat @115/85 lbs 2’ 15 Box Jump 3’ 11/8 Cal or 20” ME Air Bike 

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine  then Barbell clean 5' Emom 1 *Clean  *Será válido qualquer técnica de clean (muscle, power, squat), desde que saia do chão. then 5' Emom 8 Barbell row supinated grip 5' Emom 13 - 16 Toes to bar Conditioning 6 RFT 45 Double unders / 70 S.U 9 Deadlifts @265/200 lbs - 120/90 kg Cap 11'

  Wednesday  Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders 3 rounds  30'' Plate Squat hold (braço estendido) 8 Plank walk hand then Metcon Team 2 15' Amrap 1200 m Row then 4 rounds  20 H.S.P.U 50 Air Squat and then max calories row in the remaining time rest 5 ' 15' Amrap   75/60 Calories Air bike  4 rounds  20 H.S.P.U 50 Air Squat and then max distance air bike in the remaining time

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip, thoracic and shoulders then 5' Emom 5 - 8 Bar muscle up 5' Emom 8 Romanian Deadlifts then Barbell snatch 5' Emom 1 *Snatch *Será válido qualquer técnica de snatch (muscle, power, squat), desde que saia do chão. Conditioning For Time 9 - 7 - 5 - 3 *Snatch @175/120 lbs - 80/55 kg Burpee box jump over Cap 11'

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell Hang squat clean Strength 10 Hang squat clean @50% rest 1'30'' 8 Hang squat clean @55% rest 1'30'' 6 Hang squat clean @60% 3 Rounds 10 KB Reverse Lunges leg left 10 KB Reverse Lunges leg right Conditioning 30 S20 @135/95 lbs - 61/42 kg then 3 Rounds 30 Wall ball 60 Double unders / S.U 30+ then 30 S20 Cap 15'

Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 9' Emom 1' 10 Lunges + 10 Jumping squat 2' 8 Plank to elbows + 8 Plyo push ups 3' 16 V-sit leg extension then For Time Team 2 100 Calories Air Bike  80 S.A.Devils press @22/15 kg 160 KB Squat @32/24 kg 80 Kettlebell Swing  @32/24 kg 100 Calories Row Cap 24'