Your workout of the day - CF 8585

  Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 4 RDS 20 D.U/35 S.U 10 Plank walk hand 30 KB Rss twist Conditioning 3' Amrap 6 Handstand push up 6 DB Snatch rest 1' and repeat rest 3' 3' Amrap 7 Cal. Air bike  4 F.Rack kb step up over @16/16/12/12 kg rest 1' and repeat rest 3' 3' Amrap 5 DBall clean @20/15 kg 7 Cal. Row

  Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine then Hang P. Snatch Strength 10' Emom 1 H. Power Snatch rest 3' 4 RDS 10 Barbell Wide grip row  Conditioning For Time 3 - 6 - 9 - 12 Bar muscle up 15 - 20 - 25 - 30 American Kettlebell Swing @32/24 kg Cap 10'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders Strength Every 2' for 6' 3 Front Squat  @80% Every 2' for 8' 1 Front Squat @90% 5 RDS 2 - 5 Déficit Strict H.S.P.U Conditioning 8' Amrap 8 OH. Squat @95/65 lbs 8 Push ups 16 Double unders / 24 S.U

   Wednesday  Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and shoulders then Strength 3 RDS 10 Landmine rotation 10 Plank DB Row 20 DB pass through 5 RDS 2 - 5 Weighted Pull up Conditioning - Team 2 Every 3' for 18' 30/22 Cal. Air Bike or Row 12 Burpee box jump over

Tuesday Treino 2. Terça Feira  Mobility and Warm up  Hip and shoulders  then  Strength Back Squat  Every 2’ for 6’ 4 Back Squat @80% Every 2’ for 8’ 2 Back Squat @90% then Conditioning  For Time  Wall ball  50 - 40 - 30 - 20 Squat clean @220/155 lbs - 100/70 kg  1 - 2 -  3 - 5 Cap 11’

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip,Thoracic spine then Barbell power clean Strength 7' Emom 1 Power clean rest 3' 7' Emom 3 Sumo Deadlifts @65 - 80% Conditioning For time 21 - 18 - 15 - 12  Toes to bar S.A. Devils press @22,5/15 kg Cap 11'

Saturday Treino 6. Sábado  Mobility and Warm up thoracic spine and shoulders then 3 RDS 15 V-ups 30 KB Rss Twist 15 V- Sit leg extension 1' Plank then Conditioning - Team 2 10' Amrap 10 Bar muscle up 20 A.KB.Swing @32/24 kg 24 Cal. Air bike Rest 5' 10' Amrap 10 Power snatch @115/85 lbs - 52/35 lbs 20 Box Jump 24 Cal. Row

Friday Treino 5. Sexta Feira Mobility and Warm up  Hip and shoulders then Strength Every 2' for 6' 5 Front Squat  @75% Every 2' for 6' 2 Front Squat @85% 3 RDS 10 DB Single arm seated press Conditioning In 3 minutes 100 D.U / 140 S.U 13 B.O.B Max Thruster unbroken @95/65 lbs Rest 1'30'' and repeat for total of 4 rds

  Thursday  Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then  Hang P. clean Strength 8' Emom 1 Heavy Hang Power clean  Every 1'45'' for 10'30'' 9 Wide grip barbell row + 5 - 10 Chin up Conditioning 4 RFT 10 Power clean @175/120 lbs - 80/55 kg 20 Toes to bar Cap 10'

Wesdnesday Treino 3. Quarta Feira Mobility and Warm up hip, thoracic and shoulders then 3 RDS 20'' Handstand hold + 1 negative handstand push up 8 Plank walk hand Strength Every 1'30'' for 9' 5 - 10 Déficit strict Handstand push up Conditioning 21' Emom  1' 15/12 Cal Row 2' 15/12 Cal. Bike 3' rest 

Tuesday Treino 2. Terça Feira Mobility and Warm up then Strength 10' Emom 3 Deadlifts @65 - 75% 3 RDS 10 -12 Strict pull up Conditioning 4 RFT 20 Box Jump over 10 Heavy DB Snatch Cap 10'

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Strength Every 2' for 6' 6 Back Squat  @75% Every 2' for 6' 3 Back Squat @85% 3 RDS 12 KB Floor press in glute bridges position Conditioning 3' Amrap  3 Push Jerk @135/95 lbs - 61/42 kg 6 Push ups 9 Air squat rest 1' and repeat for total 3 rounds

Friday  Treino 5. Sexta feira Mobility and Warm up Thoracic spine then Hang Power Snatch 7' Emom  1 Hang Power snatch - add Weigthed each round 1 Round Max Hang P. Snatch @50-60% da última carga do emom Conditioning 4 RFT 18 DB Snatch @22.5/15 kg 14 Chest to bar  45 D.U / 70 S.U Cap 14'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Strength Every 2' for 6' 6 Back Squat  @70% Every 2' for 6' 3 Back Squat @80% Conditioning For Time 20 kb front rack step up @16/16-12/12 kg 20 Handstand push up  10 Squat clean @175/120 lbs - 80/55 kg 20 kb front rack step up  20 Handstand push up 10 Squat clean Cap 10'

Wednesday Treino 3. Quarta Feira Mobility and Warm up thoracic spine  then 4 RDS 30'' Hollow hold 12 Plank DB Row 10 Landmine rotation (10 cada lado) rest 1' Conditioning - Team 2 3 RFT 30 Calories Row 50 Toes to bar 50 Burpee to plate  30 Calories air bike Cap 24'

  Tuesday Treino 2. Terça Feira  Mobility and Warm up Hip and shoulders then Front Squat Every 2' for 6' 6 F.Squat @70% Every 2' for 6' 3 F.Squat @80% Conditioning 4 RFT 120 Double unders / 160 S.U 15 Thrusters @135/95 lbs - 61/42 kg Cap 14'

  Monday  Treino 1. Segunda feira Mobility and warm up Hip and thoracic spine then Hang power Clean 7' Emom  1 Hang Power clean - add Weigthed each round 1 Round Max Hang P. clean @50-60% da última carga do emom   Conditioning 10' Amrap 3 Chin ups 9 Deadlifts @200/145 lbs - 90/65 kg 1 Hang power clean

  Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine then 3 rds 12 Side plank rotation 12 Plank DB Row 20 DB pass through then Conditioning - Team 2 5 RFT 10 *S.A.Devils press @22,5/15 kg 15 *Chest to bar Cap 12' rest 4' 5 RFT 15/10 *Cal bike  15 *Cal Row Cap 12'  * Os atletas trabalharão de forma simultânea em exercícios diferentes. Ex: atleta1  D. Press, atleta2 C2B. A troca do exercício acontece ao final das repetições determinadas, e reiniciam ao mesmo tempo. O mesmo para o remo/bike.  Finalizam o trabalho ao completarem 5 rodadas (passando pelos exercícios 5 vezes cada um) Quebras: atleta1 parou, atleta2 para também .

Friday Treino 5. Sexta Feira Mobility and Warm Hip and shoulders then Strength 6' Emom 1 Push press  3 RDS Max Push Jerk unbroken @50 - 60% da última carga do emom rest 2' Conditioning 10 RFT 3 Front squat @175/120 lbs - 80/55 kg 6 Push ups 9 Plate v-ups  Cap 10'

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine Then Strength 3 RDS 3 Sumo Deadlift @75% 3 RDS 5 Sumo D.H.P Conditioning 4 RFT 90 Double unders / 130 S.U 9 Bar muscle up 12 Power cleans @145/100 lbs - 65/45 kg Cap 14'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 4 RDS 10 Landmine rotation 10 Plate zombie crunch then Conditioning For time - Team 2 40/30 Cal Air bike 30 Burpee step up over  40/30 Cal Air bike 30 Burpee step up over  240 Air squat 40 Cal row 50 H.S.P.U 40 Cal row 50 H.S.P.U Cap 23'

Tuesday Treino 2.Terça Feira Mobility and Warm up Thoracic spine then Hang power snatch 6' Emom  1' Hang Power snatch - add weighted each round 3 RDS Max Hang P. snatch @50-60% da última carga do emom  rest 2' each round Conditioning 11' Amrap 10 Toes to bar 1 Deadlift @287/210 lbs - 130/95 kg 10 Box Jump 1 Deadlift 10 DB Snatch @22.5/15 kg 1 Deadlift

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell cluster Strength Every 2' for 8' 2 Front Squat @85% Every 2' for 6'  6 Back Squat @85% of front squat Conditioning 12' Emom 1' 18 Wall ball unbroken @20/14 lbs  2' 2 Heavy cluster @185/125 lbs - 84/56 kg

Saturday Treino 6. Sábado  Mobility and Warm up Hip and shoulders then 2 - 3 RDS 10 Side lunges 10 Side plank rotation 10 Shoulder press (empty bar) then Conditioning - Team 2 14' Amrap 20 Hang DB Snatch @22.5/15 kg 20 Single arm OH.Lunges 30/22 Cal. Air bike rest 5' 3 RFT 26 Globet squat @32/24 kg 20 S2O @115/85 lbs - 52/35 kg 600 m Row Cap 14'

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Barbell Power clean Strength Every 1'30'' for 6' 1 Power clean 3 rounds 10 Chin up 10 Romanian DL Conditioning In 5'30'' 2 RDS 15 A.KB Swing @32/24 kg 40 D.U / 60 S.U 2 RDS 9 Power cleans @135/95 lbs - 61/42 kg 12 Burpee over the bar Rest 1'30'' and repeat