Your workout of the day - CF 8585

Thursday Treino 4. Quinta Feira Mobiltiy and Warm up Hip and Shoulders then Strength Every 2' for 6' 3 Front Squat @80% Every 2' for 6'  8 Back Squat @80% of front squat Conditioning For Time  30 Handstand push up kipping 30 Box Jump 60 Wall ball  30 Box Jump 30 Strict H.S.P.U Cap 11' 

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 3 RDS 12 Plank DB row 10 Kneeling landmine rotation Conditioning - Team 2 6' Amrap 28/20 Cal. Row  20 Chest to bar pull ups rest 2' 6' Amrap 28/20 Cal. Air Bike  20 Step up bodyweight rest 2' and repeat 

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders  then Strength 3 RDS 3 Push press @75% of Push Jerk rest 1' 3 RDS Max Push Jerk unbroken rest 2' Conditioning 3 RFT 1 Hang squat clean @200/145 lbs - 90/65 kg 10 S.A Devils Press @22,5/15 kg 2 Hang squat clean  8 S.A Devils Press 3  Hang squat clean  6 S.A Devils Press Cap 11'

  Monday Treino 1. Segunda Feira Mobility and Warm up Thoracic spine then Strength 3 Rounds   4 Sumo Deadlifts @80% (dead stop) rest 1' each round 3 Rounds  Max Deadlifts @80% (touch and go) rest 2' each round Conditioning 5' Amrap 8 Power snatch @95/65 lbs - 42/30 kg 4 Toes to bar rest 3'  5' Amrap 8 Toes to bar 4 Power snatch @135/95 lbs - 61/42 kg

Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine and shoulders then 3 Rds 10 Dynamic Bird dog 20 V- ups 20''Arch hold 30 kb Russian twist then Conditioning - Team 2 3 RFT 40/30 Row  30 Box jump over 20 Heavy Hang DB snatch @22.5+ a 30 kg - 15+ a 22.5kg Cap 16' rest 4' 3 RFT 40/26 Air bike 20 Bar muscle up 30 S.D.H.P @115/85 lbs - 52/35 kg Cap 16'

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Thruster Strength 6' Emom 1 Thruster Every 2'30'' for 7'30'' 8 DB Floor press 8 Split squat Conditioning 3 RFT 50 D.U/75 S.U 10 O.H.Squat @115/85 lbs - 52/35 kg 50 D.U 15 S20  Cap 10'

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine  then Barbell power clean Strength 6' Emom 1 Hang clean Every 2'30'' for 7'30'' 8 Single arm row 8 Split stance RDL Conditioning 11' Amrap 3 Deadlifts @175/120 lbs - 80/55 kg 1  Hang P. clean 6 Burpee facing bar 6 Deadlifts 2 Hang P. clean 9 Burpee facing bar 9 Deadlifts 3 Hang P. clean 12 Burpee facing bar

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3 rds 12 Side plank hip lifts 10 Landmine rotation 15 Hollow rocks then Conditioning 6' Emom 1' 9/6 Cal. + 15 Air squat rest 3' 6' Emom 17/14 Cal row rest 3' 6' Emom 10 Pull ups + 10 HSPU

Tuesday Treino 2. Terça feira Mobility and Warm up Hip and Thoracic spine then Strength 3 Rounds   5 Sumo Deadlifts @75% (dead stop) 3 Rounds  10 Deadlifts @75% (touch and go) Conditioning In 3'30'' 2 RDS  14 Hang Power snatch unbroken @75/55 lbs - 35/25 kg  45 / 60 D.U then max *AKS unbroken @32/24 kg Quebrou, acaba! Descanse para próxima rodada. Rest 2' and repeat for total of 3 rds

  Monday Treino 1. Segunda feira Mobiltity and warm up Hip and shoulders then Barbell Push Jerk then Strength Every 2' for 6' 5 Front Squat @75% Every 2' for 6'  10 Back Squat @75% of front squat Conditioning 3 RFT 9 Push Jerk @135/95 lbs - 61/42 kg 12 B.O.B 15 Toes to bar 21 Wall ball  Cap 13'

Saturday Treino 6. Sábado  Mobility and Warm up Hip and shoulders then Every 2' for 6' - Team 2 34 / 24 Cal. bike rest 2' Every 2' for 6' 34 / 24 Cal. row then Conditioning - Individual 3' Amrap  4 S.A Devils press @22,5/15 kg 6 Push ups 8 DB squat @22,5/15 kg rest 2' and repeat for total of 4 rounds

  Friday Treino 5. Sexta Feira Mobility and Warm up thoracic spine  then Power clean  Strength 8' Emom 4 Power cleans touch and go @70% of power  3 RDS 12 DB Single arm row Conditioning For Time 90 American KB Swing @24/16 kg * Toda quebra = 35 D.U/50 S.U + 9 DL @220/155 lbs - 100/70 kg Cap 9'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Barbell Push jerk Every 2' for 8' (Rack) 2 Push Jerk @65% of clean and jerk 3 RDS 8 Floor press 10 Dip in box Conditioning 9' Amrap 3 Hang squat clean @165/125 lbs - 75/55 kg 6 Front squat 4 Step up over @32/24 kg (1 KB) 8 Box Jump

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 3 RDS 10 Landmine rotation 12 Plank DB Row t hen Conditioning Team 2 2 RFT 40 T2B 150 D.U / 200 S.U 36/20 Strict pull up 150 D.U Cap 13' rest 4' 2 RFT 40/30 Cal Air bike 30 Kipping Handstand push up 30 Cal. row 30/20 Strict Handstand push up Cap 13'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Front squat Strength Every 2' for 6' 5 Front Squat @70% Every 2' for 6'  10 Back Squat @70% of front squat Conditioning S2O @175/120 lbs - 80/55 kg 3 - 6 - 9 - 6 - 3 Burpee box jump over 9 - 12 - 15 - 12 - 9 Cap 10'

  Monday Treino 1. Segunda Feira  Mobility and Warm up  Hip and thoracic spine  Then  Barbell power snatch  Strength  3 Rounds   5 Sumo Deadlifts @70% (dead stop) 3 Rounds  10 Deadlifts @70% (touch and go) Conditioning  4' Amrap 4 Single Power Snatch @145/100 lbs - 65/45 kg  16 Wall ball unbroken rest 1' and repeat for total of 3 rds

Saturday Treino 6. Sábado Mobility and Warm up Thoracic and shoulders then 5' Amrap 5 Muscle clean (empty bar) 7 TWY 21 D.U/31 S.U then Conditioning 3 RFT 20/15 Air Bike  20 Power clean @100/65 lbs - 45/30 kg Cap 10' rest 3' 3 RFT 16 Devils press @22,5/15 kg 25 Chest to  bar Cap 10' rest 3' 10' Emom  17/13 Calories Row 

Friday    Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Barbell push jerk Strength Every 1'30'' for 9' 5 Push jerk  3 rds  8 KB Kickstand squat Conditioning 11' Amrap 20 Wall ball  15 Box Jump  10 Toes to bar 5 Front Squat @200/145 lbs - 90/65 kg 

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then Barbell hang snatch Strength Every 1'30'' for 9' 5 Hang Power Snatch touch and go @60% 3 RDS 8 Romanian DL @40 -50% of DL Conditioning 3 RFT 90 Double unders / 120 S.U 45 American kettlebell swing @32/24 kg Cap 11'

  Wednesday  Treino 3. Quarta Feira Mobility and Warm up Hip and Shoulders then 3 rds 10 Landmine rotation (use uma anilha para base da barra) 10 Plank walk hand then Conditioning  For time - Team 2 50 Calories Air bike or Row 1 Round 40 Jumping lunges 40 Burpees 40 H.S.P.U 40 Calories Air bike or Row 2 Round 30 Jumping lunges 30 Burpees 30 H.S.P.U 30 Calories Air bike or Row 3 Rounds 20 Jumping lunges 20 Burpees 20 H.S.P.U 20 Calories Air bike or Row 4 Rounds 12 Jumping lunges 12 Burpees 12 H.S.P.U Cap 30'

  T uesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine then Strength 4 rds 5 Sumo DL High pull 3 rds Barbell row supinated grip Conditioning 0' - 7' 21 - 15 - 9 Toes to bar Deadlifts @220/155 kg 8' - 16' 16 - 12 - 8 Strict pull up Heavy Hang DB Snatch

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Hang squat clean Strength Every 1'30'' for 10'30'' (7 rounds) 5 hang squat clean @60 of clean Conditioning In 4 minutes 22 / 16 Plank to elbows then Max rds of 6 Front rack lunges @175/120 lbs - 80/55 kg 12 Kettlebell Push press @12/12 - 16/16 kg rest 2' and repeat for total of 3 rounds

Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 3x  15 P. Zombie crunch 30 P. Rss twist then Conditioning 3 RFT 30 Wall ball  50 Double unders / 75 S.U Cap 9' rest 3' 3 RFT 20/15 cal. Air bike 16 DB Single arm Overhead lunges @22,5/15 kg Cap 9' rest 3' 3 RFT 25/20 cal. Row 24/18 Push ups Cap 9'

Friday  Treino 5. Sexta Feira Mobility and Warm up Thoracic spine  then Barbell snatch  Strength Every 1'30'' for 9' 5 Power Snatch touch and go @60% 3 rounds 10 Barbell wide grip row Conditioning 10' Amrap  5 High box jump 10 Deadlifts @155/120 lbs - 70/55 kg 5 Bar muscle up

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Strength Emom 15' 1'12 Front squat  2' 3 Push Press  3' rest  Conditioning For Time 12 Hang Squat clean @210/145 lbs - 95/65 kg 24 S.A Devils press @22,5/15 kg 12 Hang Squat clean 24 S.A Devils press Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 3x 20 Hollow rock 20'' Superman hold 12' Emom 1'  45'' Max Strict pull up 2' rest  Conditioning For Time Team 2 100 Cal. row 100 Toes to bar 100 Bodyweight step up 100 Cal. Air bike  Cap 20'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Strength Thrusters 12 - 9 - 6 - 3 (Every 1'30'' for 6' = 4 rounds) 3 Rounds  8 - 10 KB Split squat  Conditioning 3 RDS 30 H.S.P.U 100 Double unders /140 S.U then 45 Overhead Squat @125/90 lbs - 56/40 kg Cap 14'