Your workout of the day - CF 8585

Monday Treino 1. Segunda Feira Mobility and Warm up Thoracic and shoulders then Barbell Power clean  Strength Every 1'30'' for 9' 5 Power clean touch and go @60% 3 rounds 8 - 10 KB Split stance romanian dl Conditioning For time American Kettlebell swing 35 - 25 - 15 Burpee box jump over 10 - 15 - 20 Cap 10'

  Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine then Core/glute activation Warm up Deadlifts then Conditioning 3 RFT 12 Deadlift @220/155 lbs - 100/70 kg 24 Toes to bar Cap 8' rest 3' 3 RFT 16/12 Air Bike  16 S.A Devils press @22.5/15 kg Cap 8' rest 3' 3 RFT 300 m Row  100 Double unders / 140 S.U Cap 8'

Friday Treino 5. Sexta Feira  Mobility and Warm up Hip and shoulders then Front Squat Strength 1 Front squat  - Every 2' for 20' (10 rounds = 5 @80 - 95% / 5 rds @95 -100%) Conditioning 11' Amrap 3 S2O @155/110 lbs - 70/50 kg 6 W Ball 3 S2O  9 W Ball 3 S2O  12 W Ball 3 S2O  15 W Ball 6  S2O @115/85 lbs - 52/35 kg 15 W Ball  6  S2O  12 W Ball 6  S2O  9 W Ball 6  S2O  6 W Ball 9 S2O @75/55 lbs - 35/25 kg 6 W Ball 9 S2O 9 W Ball 9 S2O 12 W Ball 9 S2O 15 W Ball 9 S2O 18 W Ball ...continua

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then Hang power clean Strength 1 Sumo DL - Every 1'30'' for 15' (10 rounds = 5 rds @85 - 95% /  5 rds @95 - 100% ) Conditioning For time 12 Hang power clean @175/120 lbs - 80/55 kg 75 D.U / 100 S.U 30 DB Snatch @22.5/15 kg 75 D.U / 100 S.U 20 Bar muscle up 75 D.U / 100 S.U 12 Hang Power clean  Cap 12'

  Wednesday  Treino 3. Quarta Feira Mobility and Warm up Hip and Shoulders then Conditioning - Team 2 For time 2.000m  40 Handstand Push up 1.600m  40 Handstand Push up Cap 18' rest 3' For time 120/94 Cal Air bike 60 Air squat 90/70 Cal Air bike 60 Air squat Cap 18'

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic and shoulders then Barbell Hang P. snatch Strength 6' Emom 2 Hang Power snatch @70 - 80% of power 3 Rds 5 - 12 Chin up 3 Rds 10 -12 S.A DB Row Conditioning 3 RFT  30 American kettlebell swing @32/24 kg 20 Toes to bar 10 Burpee facing bar Cap 12'

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Back Squat Strength 1 Back Squat - Every 2' for 20' (10 rounds = 5 rds @80 - 95% / 5 rds @95 - 100% ) Conditioning 9' Amrap  3 Hang squat clean @200/145 lbs - 90/65 kg 6 Kettlebell front rack step up over @24/24 - 16/16 kg

Saturday Treino 6. Sábado  Mobility and Warm up Hip, thoracic and shoulders then 3 rounds 5 Kettlebell arm bar 10 Kettlebell single arm zombie crunch 5 Plank walk hand 10 Kettlebell pass through then Conditioning -  Team 2 For Time 300 Double unders    / 400 S.U then 3 rounds 30 Thrusters @95/65 lbs - 42/30 kg 20 S.A Devils press @22,5/15 kg Cap 13' Rest 5' For Time 300 Double unders / 400 S.U then 3 rounds  20 Overhead Squat @95/65 lbs - 42/30 kg 40 Handstand push up Cap 13'

Friday  Treino 5. Sexta Feira Mobility and Warm up Thoracic and shoulders then Barbell hang snatch Strength 4 rounds  12 Hip thrust 3 rounds  10 DB Single arm row 3 rounds  5 - 10 Chin ups Conditioning 12' Emom 10 Hang Power snatch @115/85 lbs 15/10 Cal Air bike or 18/14 cal row 

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Back squat  Strength 2 Back Squat @90% - Every 2'30'' for 20' (8 rounds) Conditioning 5 RFT 6 S2O @155/100 lbs - 70/45 kg 8 KB Step up @24/24 - 16/16 kg 6 Burpee box jump over Cap 14'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine  then 3 rounds  15 Side plank hip lift  15 Side plank rotation 15 V-sit leg extension 30 Rss twist Conditioning Team 2 6' Amrap 16/12 Calories Air bike  20/16 Calories Row rest 2'  6' Amrap  8 Bar muscle up 60 Double unders / 90 S.U rest 2' 6' Amrap 16/12 Cal Air bike 60 Double unders rest 2' 6' Amrap 8 Bar muscle up  20/16 Cal. Row rest 2'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Front squat  Strength 2 Front squat @90% (Every 2'30'' for 20') 8 rounds  Conditioning 4 Rounds for time 36 Wall ball *12 *KB Overhead walking lunges @16/16 - 12/12 kg * 12 Passos *Caso tenha espaço para todos. Não havendo espaço, OH. Lunges é o indicado. Cap 12'

Monday  Treino 1. Segunda Feira Mobility and Warm up Thoracic spine then Barbell Power clean Strength 2 Sumo DL dead stop  @90% (Every 1'30'' for 12' = 8 rounds) 3 rounds  8 KB Split stance RDL Conditioning For Time 30 Burpees over the bar 5 Power cleans @145/100 lbs - 65/45 kg 12 Toes to bar 10 Power cleans  12 Toes to bar 15 Power cleans  12 Toes to bar 20 Power cleans  12 Toes to bar 30 Burpees over the bar Cap 11'

  Saturday  Treino 6.  Sábado  Mobility and Warm up Thoracic spine then 3  r ounds 10 Plank DB row 15 Side plank rotation 20 DB passthrough 3 rounds  10 V-ups 15 V-sit leg extension 20 Hollow rock Conditioning Team 2 10' Amrap 30 Chest to bar pull ups 30 Calories Air Bike rest 5' 10' Amrap 30  Hang P. snatch @75/55 lbs - 35/25 kg 30 Calories Row

Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then Front Squat  Strength 3 Front Squat @85% (every 2'30'' for 15') - 6 rounds Conditioning For Time 20 Handstand push up 20 Kettlebell Front Squat @24/24 - 16/16 kg 20 Handstand push ups 20 Cluster @155/110 lbs - 70/50 kg 20 Handstand push up 20 S.A Devils press @22,5/15 kg Cap 10'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic spine then Hang Power clean Strength 3 Sumo DL  @80 - 85% (Every 1'30'' for 9' = 6 rounds) 3 rounds  *10 Standing High Pull *Sem usar dobradiça e extensão do quadril Conditioning 4 RFT 21 Box Jump 6 Hang P.clean @175/120 lbs - 80/55 kg 15 Toes to bar Cap 13'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Raise body temperature then Conditioning Emom 10'  1' 24/17 Calories Air Bike 2' rest rest 3'  Emom  10' 1' 27/20 Calories Row 2' rest rest 3'  Emom  10'  1' 17 Wall ball unbroken + 8 - 10 Burpees 2' rest 

Tuesday Treino 2. Terça Feira  Mobility and Warm up Thoracic spine then Strength 15' Emom 1' 4 *Heavy DB Snatch  2' 10 Single arm row (KB/DB) 3' rest *4 reps em cada braço, não alterne. Conditioning 12' Amrap 12 Deadlift @220/155 kg -100/70 kg 10 Bar muscle up 50 Double unders / 70 S.U

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Back squat Strength 3 Back squat @85% - Every 2'30'' for 15' (6 rounds) Conditioning 4 Rounds For time 20 Front rack lunges @115/85 lbs - 52/35 kg 15 Push ups 10 Thrusters  Cap 13'

  Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then For Quality 40 V-ups 30 Hollow rocks 20 Plank to elbows 10 Plank walk Hand then Conditioning Team 2 15' Amrap 40 Wall ball  30 Box jump 20 S.A Devils press rest 5' 15' Amrap 100 D.U / 160 S.U 600 m Row 30 Cal. Air Bike 

Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine then Barbell hang P snatch Strength 3 Rounds  8 Split stance RDL (kb/db) 20 Single leg hip thrust (bodyweght) 3 Rounds 10 DB Single arm row Conditioning For time 35 Deadlifts @265/200 lbs 25 Power cleans @175/120 lbs 15 Hang Power snatch @135/95 lbs  Cap 12’

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Back Squat Strength 3 Back squat @80 - 85% (Every 2'30'' for 12'30'') 3 rounds 10 Double Floor press (KB or DB) Conditioning 3 RFT 20 Handstand push up 15 Burpee over the bar 10 Front rack kb step up over  @24/24-16/16 kg Cap 12'

  Wednesday  Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and shoulders then Hollow rocks  Kipping swing then Conditioning Team 2 3 Rounds  28/22 Calories Bike 16 Bar muscle up Cap 8' rest 1' For Time  2.000 m Row Cap 8' rest 3' 3 rounds  28/22 Calories Row  30 Toes to bar  Cap 8' rest 1'  For time 120/100 Calories Air bike Cap 8'

Tuesday  Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Front Squat Strength 3 Front squat - Every 2'30'' for 12'30'' @80% 3 rounds  5 Shoulder press Conditioning 8 RFT 40 Double unders / 60 S.U 6 Hang squat clean and Jerk @135/95 lbs - 61/42 kg Cap 13'

  Monday   Treino 1. Segunda Feira Mobility and warm up thoracic spine then Glute activation Every 1'30'' for 7'30'' 5 Dead Stop Sumo Deadlift @75 - 85% 3 rounds 10 Wide grip barbell row 5 - 12 Chin up Conditioning 12' Emom 1' 15 Calories Row or 12 Calories Air bike 2' 10 *Heavy DB Snatch  *F - maior que 15 kg, até 22,5 *M - maior que 22,5 kg, até 32

Saturday Treino 6. Sábado  Mobility and Warm up Thoracic spine Rss swing Barbell P.snatch then Conditioning Team 2  15' Amrap 60 Calories Row  then 3 rounds  14 Power snatch @95/65 lbs - 42/30 20 Toes to bar then 60 Calories Row  then 4 rounds  14 Power snatch @95/65 lbs - 42/30 20 Toes to bar then 60 Calories Row  then ...continue rest 4' 15' Amrap 60 Calories Air bike then 3 rounds  20 American kettlebell Swing @32/24 kg 14 Box Jump over  then 60 Calories Air bike  then 4 rounds  20 American kettlebell Swing @32/24 kg 14 Box Jump over  then 60 Calories Air bike  then ...continue

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then Front squat Strength Every 2'30'' for 10'  4 F.Squat @75 - 80% 3 rounds 6 KB Step up - Não alterne, e mantenha o pé em contato com a caixa durante as reps. 12 Dip in box Conditioning 3 RFT 10 Hang squat clean @145/100 lbs - 65/45 kg 100 D.U / 150 S.U 30 Wall ball @20/14 lbs  Cap 11'