Your workout of the day - CF 8585

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then Barbell Hang snatch Strength Hang P. Snatch - Every 1'30'' for 6' (4 rounds) 3 - 2 - 1 - 1 @70/75/80/80%+ 3 Rounds  10 Stiff  10 Chin up Conditioning 3' Amrap 6 *Heavy DB Hang snatch  4 Burpee over the bar 2 Deadlifts @265/200 lbs - 120/90 kg rest 2' and repeat for total of  3 rounds *F - maior que 15 kg, até 22,5 *M - maior que 22,5 kg, até 32

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then  Raise body temperature then Conditioning For time Team 2 800 m row 50 H.S.P.U 50 Plate z.crunch 800 m row 50 H.S.P.U 50 Plate z.crunch 800 m row Cap 18' rest 2' For time 60/46 Cal. Bike 50 Jumping lunges 50 Step up bodyweight 60/46 Cal. Bike 50 Jumping lunges 50 Step up bodyweight 60/46 Cal. Bike Cap 18'

Tuesday Treino 2. Terça Feira  Mobility and Warm up Thoracic spine then Barbell Power clean Strength 3 rounds  8 Barbell row supinated grip then Every 1'30'' for 7'30'' 5 Dead stop Deadlift @70 - 80% Conditioning For Time 100 - 80 - 60 - 40 - 20 *Double unders 11 - 9 - 7 - 5 - 3 Bar muscle up 12 - 10 - 8 - 6 - 4 Power cleans @175/120 lbs - 80/55 kg Cap 14' *S.U 120 - 100 - 80 - 60 - 40

Monday Treino 1. Segunda Feira Mobility and Warm up Hip, thoracic and shoulders  then Back Squat Strength Every 2'30'' for 10' 5 Back Squat @70 - 80% 3   Rounds  10 KB Reverse lunges (não alternar) 6 Barbell shoulder press Conditioning 3' Amrap 2 - 4 - 6... Devils press O.H.Squat @75/55 lbs - 35/25 kg rest 1' 4' Amrap ...continue rest 2' 5' Amrap  ...continue

Saturday Treino 6. Sábado  Mobility and Warm up Ankle, hip and shoulders then Conditioning 4 RFT Team 2 20 Heavy med ball clean @DBall 20/15 KG 30 Wall ball @20/14 LBS 40 Toes to bar Cap 17' rest 3' 4 RFT 30 Cal. Row 24 Cal. Air bike  30 S2O @115/85 lbs - 52/35 kg Cap 17'

  Friday  Treino 5. Sexta Feira Mobility and Warm up Hip, thoracic spine and shouldres then Strength Every 1'30'' for 7'30'' 4 Deadlift @75%  3 rounds  8 Single leg romanian DL 12 Plank single arm DB row Conditioning For Time 10 - 15 - 20 - 25 American kettlebell Swing @32/24 kg 6 - 8 - 10 - 12 Strict pull up 1 - 3 - 5 - 7 *Clean @245/165 lbs - 110/75 kg Cap 11' *Será válido qualquer técnica de clean, muscle, power e squat, desde que saia do chão.

  Thursday Treino 4. Quinta Feira Mobility and Warm up  Hip and shoulders then  Strength Every 2'30'' for 10'' 4 Front Squat @75% 3 Rounds 8 KB Side lunges  12 DB Single arm floor press (single leg bridges position) Conditioning 3 RFT 10 DB Ground to overhead @22,5/15 kg 20 Single arm overhead lunges 30 Handstand push up 60 Double unders / 75 S.U Cap 13’

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine  then 2 Rounds   16 Alternate V- ups 20'' Hollow hold 16 V-sit leg extension 20'' Hollow hold 32 Rss twist 20'' Hollow hold Conditioning Every 2' for 8 ' 25/18 Calories Air Bike rest 4' Every 2' for 8' 30/24 Calories Row  rest 4' Every 2' for 8' 14 Sit ups 14 Toes to bar

  Tuesday Treino 2. Terça Feira Mobility and warm up Hip and shoulders then Back Squat Strength Every 2'30'' for 10'' 6 Back Squat @65 -75% 3 Rounds  8 KB Split squat 3 Rounds 12 Seated Single arm DB Press 7' Amrap  15 Thrusters @95/65 lbs - 42/30 kg 9 Burpee box jump over

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Strength Every 1'15'' for 7'30'' 4 Sumo DL @70 - 80% 3 rounds  8 Kb Split stance RDL 3 rounds 12 DB Single arm row Conditioning In 1 minute 50 D.U/65 S.U + Max Power clean touch and go @135/95 lbs - 61/42 kg rest 45'' and repeat for total of 6 rounds

Saturday Treino 6. Sábado Mobiltiy and Warm up Hip and Thoracic spine   then 3 rounds  20 Hollow rocks  10 Russian swing then Conditioning As many rounds as possible in 35 minutes 60 AkB Swing @32/24 kg 50 D-ball over shoulder @20/15 kg 30 Calories Row or Air Bike  50 Plate ground to overhead @20/15 kg 40 Plate Zombie crunch  30 Calories Air bike or Row 

  Friday Treino 6. Sexta Feira  Mobility and Warm up Hip and shoulders then Strength Every 2'30'' for 10' 5 F.R. Split squat (Barbell) 10 Single arm floor press (KB/DB) Conditioning 9 RFT 2 F.R Lunges @145/100 lbs - 65/45 kg 3 Front squat 4 Hang squat clean 5 Burpee over the bar Cap 13'

Thursday Treino 4. Quinta Feira  Mobility and Warm up Thoracic spine  Barbell H. Power snatch then 6' Emom  17 American kettlebell swing @32/24 kg Conditioning 4' Amrap  10 Chest to bar 10 Deadlifts @185/135 lbs - 85/61 kg rest 2' and repeat rest 5' 4' Amrap 35 Double unders 9 Hang power snatch @75/55 lbs - 35/25 kg rest 2' and repeat   

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3 rounds 20 Rss twist 10 Plank to elbows 8 Plank walk hand then Conditioning 4 RFT Team 2 50 Calories ( Bike or Row) 40 Box jump 50 Wall ball 40 Step up bodyweight Cap 36'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Thoracic spine then Barbell Hang Power clean Strength - DL Every 2' for 12'' (6 rounds) 5 Deadlifts  (70/75/80%) 20 V-ups Conditioning 4 RFT 12 Hang Power clean 135/95 lbs - 61/42 kg 14 DB Snatch @22,5 / 15 kg 16 Toes to bar Cap 12'

  Monday Treino 1. Segunda Feira  Mobility and Warm up Hip and shoulders then Thruster Strength - Thruster Every 1'30'' for 10'30'' (7 rounds) 5 - 5 - 3 - 3 - 2 - 2 - 1 Conditioning 2' Amrap 7 Push ups 5 B.O.B 3 S2O @145/100 lbs - 65/45 kg rest 2' and repeat for total of 5 rounds

Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 3' Amrap 3 Plate ground to overhead 4 Jumping lunges  4 Plank to elbows then Conditioning For Time  Team 2 3 RFT 50 Plate overhead lunges @45/35 lbs - 20/15 kg 50 Handstand push up 100 Double unders / 150 S.U Cap 17' rest 3' then Team 2 For time  60 Calories air bike  180 Wall ball  60 Calories Row  Cap 15'

  Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine  then Barbell Hang P. Snatch Strength Every 1'30'' for 7'30'' 6 Romanian Deadlift @45 - 55% DL Conditioning 20' Emom 1' 10 Hang Power snatch @95/65 lbs / 42/30 kg 2' 12 Chest to bar pull ups ... 5' Rest 6' 14 Toes to bar  7' 6 Hang P. Snatch @115/85 lbs - 52/35 kg ... 10' Rest 11' 10 Hang Power snatch @95/65 lbs / 42/30 kg 12 Chest to bar pull ups .... 15' rest 16' 14 Toes to bar  17' 6 Hang P. Snatch @115/85 lbs - 52/35 kg ...

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Barbell Squat clean Strength Every 2'30'' for 12'30'' 3 Front Squat @70-75% Conditioning 6 RFT 9 Squat cleans @155/110 lbs / 70/50 kg 6 Devils press @22,5/15 kg 35 Double unders / 55 S.U Cap 16'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then Raise body temperature Metcon Team 2 For Time 100 Calories Air Bike Cap 8' rest 4' For Time 50 Calories Air Bike  Cap 4' rest 4' For time 100 Calories Row   Cap 8' rest 4' For time 50 Calories Row Cap 4'

Tuesday Treino 2. Terça Feira Mobility and Warm up Ankle, hip and shoulders then 3 rds 10 Alternate kb Side lunges  20 kb russian twist then Back squat Strength Every 3' For 15' 5 Back Squat @65-70% 6 Vertical Jump Conditioning 11' Amrap  12 Overhead squat @95/65 lbs - 42/30 kg 8 KB Step up @32/24 kg (1 kb) 4 Burpee box jump over

Monday Treino 1. Monday Mobility and Warm up Thoracic spine HPC&Jerk Strength 6' Emom  2 Hang P clean + 1 Jerk 3 RDS 8 Weighted good morning Conditioning ''DT'' (Timothy Davis) @155/110 lbs - 70/50 kg Cap 14'

Saturday Treino 6. Sábado  Mobility and Warm up Thoracic spine then 3' Amrap  5 Plank walk hand 10 Hollow rocks 5 Barbell Hang muscle clean (empty bar) and then 2' amrap  D.U/S.U THEN Conditioning Team 2 6' Amrap  8 Bar muscle up 16 H.S.P.U 24 Hang P.clean @95/65 lbs - 42/30 kg rest 3' and repeat 6' Amrap  14 Calories Air Bike 16 DB Snatch @22,5/15 kg 48 Double unders / 60 S.U rest 3' and repeat 

Friday  Treino 5. Sexta Feira Mobility and Warm up then Ankle, hip and shoulders then Strength Every 2' for 6' 8 KB Split squat 6 Push press Every 2' for 6 12 Front squat 8 DB Single arm floor press Conditioning  For Time 12 - 9 - 6 - 3 Thrusters @145/100 lbs - 65/45 kg 21-18 -15 -12 Box Jump over Cap 9' 

  Thursday Treino 4. Quinta Feira  Mobilty and Warm up Barbell Hang Power snatch then Every 2'30'' for 7'30'' 20-30'' Single leg glute bridges hold 10 Plank DB row 8' Emom 1' 10 Strict pull up 2' 6 Deadlift Conditioning 4 RFT 9 Hang Power snatch @120/85 lbs - 55/37 kg 12 Toes to bar 15 Burpee facing bar Cap 10'