Your workout of the day - CF 8585

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3 rounds  20 V-sit leg extension 10 Jumping lunges 1' Plank then Metcon Team 2 For Time   60 - 50 - 40 - 30  Cal. row or Cal. Bike 100 - 80 - 60 - 40   Wall ball  50 - 40 - 30 - 20   Step up bodyweght Cap 32'

Tuesday Treino 2. Terça feira Mobility and Warm up Thoracic spine then Barbell Power clean Strength Every 2' for 6' 6 Barbell Split stance RDL 8-12 Barbell Wide grip row Every 2' for 6 12 Sumo DL 6-10 DB Single arm row Conditioning In 2'30'' 2 Rounds  17 American kettlebell swing @32/24 kg 50 Double unders/65 S.U then Max power clean @135/95 lbs - 61/42 kg rest 2' In 2'30'' 2 Rounds  17 American kettlebell swing @32/24 kg 50 Double unders/65 S.U then Max power clean @155/110 lbs - 70/50 kg rest 2' In 2'30'' 2 Rounds  17 American kettlebell swing @32/24 kg 50 Double unders/65 S.U then Max power clean @175/120lbs - 80/55 kg rest 2' OBS: Se necessário adapte o numero de reps para chegar à tempo de trabalhar o Power clean.

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell Overhead squat Strength 5' Emom 4 Heavy Overhead squat Every 2' for 8' 10 *Side lunge 10 *Single arm shoulder press  *Kettlebell or Dumbbell Conditioning 3 RFT 30 Overhead Squat 95/65 lbs - 42/30 kg 10 Devils press @22,5/15 kg Cap 12'

  Saturday  Treino 6. Sábado  Mobility and Warm up  Ankle, Hip and shoulders then 2 rounds  10 Side lunges 8 Plank walk hand  8 Med ball clean 20 D.unders/S.unders Metcon In 16 minutes 75 / 50 Calories Air bike then 2 rounds 100 Wall ball  50 Handstand push up then Max calories bike in the remaining time  rest 4' In 16 minutes 75 / 50 Calories Row then 2 rounds 100 S.A. Hang DB Snatch 120 Double unders / 160 S.U Max calories row in the remaining time 

Friday  Treino 5. Sexta Feira Mobility and Warm up Thoracic spine then Barbell Power clean then Strength 12' Emom 1' 5 - 10 Chin up 2' 2 Power clean touch and go Conditioning 3' Amrap 9 Box Jump over 6 DL @175/120 lbs - 80/55 kg 3 Hang P. Clean Rest 2' and repeat for total of 3 rounds

Thursday  Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Barbell Push Jerk Strength Every 1'30'' for 12' 1' Plank + 1 - 3 Push Jerk Conditioning For Time 15 Front Squat @220/155 lbs - 100/70 kg 15 B.O.B 20 S2O @175/120 lbs - 80/55 kg 20  B.O.B 25 O.H.S @135/95 lbs - 61/42 kg 25 B.O.B Cap 13'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then TWY Kipping swing V-ups Vertical jump then Conditioning For time  Team 2 2 RDS 20 Toes to bar  10 BMU 10 High box jump then 2 RDS 16 BMU 16  High box jump 20 T2B then 2 RDS 22 High box jump 30 T2B 22 BMU Cap 14' rest 4' For time Team 2 2 RDS 20 Cal Row 20/10 Cal Bike  then 2 RDS 30 Cal Row 30/20 Cal Bike  then 2 RDS 40 Cal Row 40/30 Cal Bike  Cap 14'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Barbell H.S.C then Strength - Every 2' for 10' (5 rounds) 11 Hang squat clean @115/85 lbs - 52/37 kg 9    Hang squat clean  @135/95lbs - 61/42 kg 7  Hang squat clean  @155/110 lbs - 70/50 kg 5  Hang squat clean  @175/120 lbs - 80/55 kg  3    Hang squat clean  @200/145lbs - 90/65 kg Conditioning In 3 minutes 3 rounds 20/15 Push ups 20 Air squat max thrusters in the remaining time @135/95 lbs rest 2' and repeat for total of 3 rounds

Monday Treino 1. Segundo Feira Mobility and Warm up Thoracic and shoulders then Barbell Hang snatch then Strength - Every 2' for 10' (5 rounds) 11 Hang P.Snatch  lbs - 100/70 lbs - 45/32 kg 9  Hang P.Snatch  @115/85 lbs - 52/37 kg 7  Hang P.Snatch  @135/95 lbs - 61/42 kg 5  Hang P.Snatch  @145/105 lbs - 65/47 kg  3  Hang P.Snatch  @155/110 lbs - 70/50  kg Conditioning Every 2' for 12 100 *Double unders/140 S.U 10 **Deadlifts @225/155 lbs - 102/70 kg *Se for necessário adapte o numero de reps para trabalhar dentro do tempo. **DL Unbroken

Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine and glute activation then 3 Rds 16 Hollow rocks 8 Toes to KB 12 Side plank rotation then Metcon TEAM 2 3 RFT 30 Double DB Hang clean @22,5/15 kg 30 Chest to bar 60 Cal. Row  Cap 17' 3 RFT 30 Double kB Sumo Deadlift @24/24 -16/16 kg 30 American kb swing @32/24 kg 60/46 Cal. Air bike Cap 17'

  Friday  Treino 5. Sexta feira Mobility and warm up Hip and shoulders then Strength - Every 2' for 10' (5 rounds) 12 Front Rack  lunges @145 / 100  lbs - 65/45 kg 10  Front Rack  lunges  @165/110 lbs - 75/50 kg 8  Front Rack  lunges  @185/120 lbs - 84/55 kg 6  Front Rack  lunges  @195/135 lbs - 88/60 kg  2  Front Rack  lunges  @205/145 lbs - 92/65 kg Conditioning 60 Wall ball  then Five Rounds of 12 S. A. Devils press @22,5/15 kg 6 Front squat @200/145 - 90/65 kg Cap 15'

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine Barbell P. clean Strength 6' Emom 1 Power clean + 1 HPC 3 rds 12 Romanian deadlifts 3 rds  10 Wide grip barbell row Conditioning 3 RFT 15 Power cleans @95/65 lbs - 42/30 kg 100 D.U /150 S.U 10 Power snatch 20 Toes to bar Cap 11'

Wednesday  Treino 3. Quarta Feira Mobility and Warm up Thoracic and shoulders then 4 Rounds 10 Plank walk hand 20 V-sit leg extension then 4 Rounds 10 Plank to elbows 30 Rss twist then Conditioning  T eam 2 Every 5' for 10' 40/34 Cal. Row  30 Burpee box jump over rest 2' Every 5' for 10' 40/30 Cal. Air bike  30 Handstand push up

Tuesday Treino 2. Terça Feira  Mobility and Warm up Hip and thoracic spine then Glute activation then DL Strength - Every 2' for 10' (5 rounds) 11 Deadlifts @220/155 lbs - 100/70 kg 9  Deadlifts  @255/165 lbs - 115/75 kg 7  Deadlifts @275/175 lbs - 125/80 kg 5  Deadlifts  @295/187 lbs - 135/85 kg  3  Deadlifts  @308/200 lbs - 140/90 kg Conditioning 3' Amrap 6 Heavy *DB Hang snatch (maior que 22,5/15 - menor 32/22 kg) 3 Strict pull up rest 2' 3' Amrap 6 Heavy *DB Hang snatch (maior que 22,5/15 - menor 32/20 kg) 24 Double unders rest 2' and repeat 

Monday  Treino 1. Segunda Feira Mobiltity and Warm up Hip and shoulders then Barbell Hang squat clean Strength - Every 2' for 10' (5 rounds) 11 Front squat @200/145 lbs - 90/65 kg 9 Front squat @220/155 lbs - 100/70 kg 7  Front squat @245/165 lbs - 110/75 kg 5  Front squat @255/175 lbs - 115/80 kg  3  Front squat @265/185 lbs - 120/84 kg Conditioning For Time 21 - 18 - 15 - 12 - 9 Hang squat clean @115/85 lbs - 52/35 kg Push press Cap 12'

  Saturday Treino 6. Sábado Mobility and warm up Hip, thoracic and shoulders then Metcon 8' Amrap 12 S.A. DB shoulder to overhead (12 each arm) @22,5 / 15 kg 10 Push up 8 S.A. DB Devils press rest 4' For Time 30 / 24 Cal. Row 30 / 24 Cal. Air Bike 20 / 15 Cal. Row 20 / 15 Cal. Bike  Cap 8' rest 4' 3 RFT 16 KB Front rack lunges ( 2 kb - 16/16 - 12/12 kg) 12 KB Step up  (1 kb - 16/12 kg) 10 Box Jump over  Cap 8' 

Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine  then Complex Every 1'15'' for 7'30'' 1 DL snatch grip + 2 Hang High pull + 1 H. Power snatch 4 Rounds 8 Stiff  Conditioning For Time 15 Hang P. Snatch @135/95 lbs - 60/42 kg 15 Bar Muscle up 100 Double unders / 150 S.U 21 Hang Power clean  27 Toes to bar 100 Double unders  27 DL @220/155 lbs - 100/70 kg Cap 11'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Barbell Press  Strength 3 - 3 - 2 - 2 - 1 - 1 Push press 3 rounds  10 Single arm DB floor press (bridges postition) then Warm up front squat Conditioning 12' Amrap  40 Wall ball  20 Burpee over the bar  10 Front squat @220/155 lbs - 100/70 kg

  Wednesday  Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 9' Emom   1' 10 Toes to KB 2' 10 Plate Z Crunch 3' 15 V-ups then 9' Emom  1' 30'' Hollow hold 2' 45'' Plank 3' 30'' Rss twist  then 15' Emom 1' 20'' ME Air Bike 2' 100 - 150 m Row or 35'' 3' 10 - 15 Pull ups

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Barbell Squat clean Strength 4' Emom 3 Squat clean touch and go rest 1' 4' Emom 2 Squat cleans touch and go rest 1' 4' Emom 1 Squat clean  Conditioning For time 20 H.S.P.U then 3 rds 12 Box jump over 6 Thrusters @145/100 lbs - 65/45 kg then 20 H.S.P.U Cap 7' rest 2' and repeat 

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Barbell Power snatch Strength 4 r ds 6 Sumo Deadlift   3 rds 8  rds  KB Split stance RDL 3 rds 10 DB Single arm Row Conditioning 6 RFT 50 D.U 15 Power snatch @75/55 lbs - 35/25 kg Cap 12'

Saturday  Treino 6. Sábado Mobility and Warm up Thoracic spine, shoulders and then Worm walk,  Rss swing,  V- ups then Conditioning Team 2 3 RFT 30 Cal. Row  40 Toes to bar 30 Cal. Row 30 Pull ups Cap 18' rest 3' 3 RFT 30 / 22 Cal. Air bike  30 Double DB clean @22.5 / 15 kg 30 / 22 Cal. Air bike  40 American KB Swing @24/16 kg Cap 18'

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Barbell overhead squat Strength Every 1'15'' for 5' 8 Overhead squat Every 2' for 6'  10 KB Side lunges (NÃO ALTERNE) Every 1'30'' for 4'30'' 4 Shoulder press + 12 Dip in box Conditioning For Time 24 KB Step up (1 KB) @32/24 kg 24 Box jump 24 Overhead squat @115/85 lbs - 52/35 kg 24 Box jump 24 KB Step up 24 Overhead squat Cap 11'

  Thursday Treino 4. Quinta Feira Mobility and Warm up then Barbell Power clean  Strength 10' Emom 1' 20'' Deadlift hold + 5 DL + Deadlift hold in the remaining time 2' rest  Conditioning In 1 minute 3 PC + 3 B.O.B + 3 P.C @155/110 lbs - 70/50 kg Max *burpee over the bar in the remaining time rest 2' In 1 minute 3 PC + 3 B.O.B + 3 P.C  Max burpee over the bar rest 2' In 1 minute 3 PC + 3 B.O.B + 3 P.C @175/120 lbs - 80/55 kg Max burpee over the bar rest 2' In 1 minute 3 PC + 3 B.O.B + 3 P.C  Max burpee over the bar rest 2' In 1 minute 2 PC + 3 B.O.B + 2 P.C @200/145 lbs - 90/65 kg Max burpee over the bar rest 2' In 1 minute 2 PC + 3 B.O.B + 2 P.C  Max burpee over the bar *O objetivo é atingir uma quantidade igual ou superior a; 60 - 75 Burpees (RX) 48 - 65 Burpees (Scale)

Wednesday Treino 3. Quarta Feira Mobility and Warm up Ankle, hip and shoulders then 2 Rounds 20 Hollow rocks 10 Reverse nordic curl 10 Plank to elbows then Conditioning Team 2 7' Amrap  28 Jumping lunges 20/14 Calories Air bike 40 Air squat rest 3' and repeat  7' Amrap 20 H.S.P.U 20 Calories Row 10 Bar muscle up rest 3' and repeat 

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine then Barbell Hang snatch  Strength 6' Emom 2 Hang snatch  6' Emom 8 Romanian Deadlifts Conditioning 4 RFT 100 D.U / 150 S.U 25 American kettltbell swing @32/24 kg Cap 12'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell thrusters Strength 6' Emom 3 Heavy thrusters 3 Rds 12 kb side lunges (não alterne) 3 Rds 8 DB single arm seated press Conditioning 3 RFT 30 Wall ball  20 Dumbbell snatch @22,5/15 kg Cap 12'