Your workout of the day - CF 8585

  Tuesday Treino 2. Terça Feira Mobility and Warm  Hip and thoracic  then  Strength Every 1'30'' for 7'30'' ( 5 rounds) Sumo Deadlifts (10 - 8 - 6 - 4 - 2) 5 RDS 2 W. Pull up  Conditioning 3 RDS 6 Hang P. snatch @135/95 lbs - @61/42 kg  12 Box Jump over then 3 RDS 9 Hang p.snatch @95/65 lbs - 42/30 kg 15 B.O.B Cap 12'

Monday   Treino 1. Segunda Feira  Mobility and Warm up   Hip and shoulders  then  Every 2’ for 8’ 2 Push Jerk (rack) Every 2’ for 8’  1 Thruster (rack) Conditioning  4 For Time  60 Double unders / 80 S.U 7  Front squat @210/145 lbs - 95/65 kg  15 Calories Row or Bike  Cap 14’

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip, thoracic and shoulders then Raise body temperature then Conditioning 2 RFT - Team 2 40 Cal. Row 80 Wall ball  40 Cal. Row 80 Toes to bar 40 Cal Bike  80 Sit up 40 Cal. Bike  80 Kettlebell swing @24/16 kg Cap 38'  

Friday Treino 5. Sexta Feira Mobility and warm up Thoracic spine  then Hang Power snatch Strength 6' Emom 5 Hang Power snatch @60% of power 3 RDS  6 Stiff  3 RDS 8 Single arm row (DB / KB) Conditioning 2' Amrap 2 *Heavy DB snatch  4 Burpee box jump over  *27 - 32 kg / 18 - 24 kg rest 1' and repeat for total of 4 rounds

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Push Jerk Strength 8' Emom 1 Push Jerk 5' Emom 12 Double Kettlebell Lunges  Conditioning 3 RFT 20 Handstand push up 16 Step up (bodyweight) 10 Squat clean @175/120 lbs - 80/55 kg Cap 13'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic and shoulders then 4 RDS 10 Landmine rotation  45'' KB Heavy farm hold then Conditioning For time - Team 2 80 / 64 Cal Row then 3 rounds 120 D.U / 160 S.U 30 T2B then 80 / 64 Cal Bike 3 rounds 120 D.U / 160 S.U 20 Pull ups  Cap 24'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then  Strength Every 2' for 20' 1 Front squat (80% 2x  - 90% 3x - 95% 5x) Conditioning 3' Amrap 8 DB S.A. Thruster @22.5 / 15 kg 4 S.A. Devils press  rest 1' and repeat for total of 3 rounds

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Strength Every 2' for 8' 10 Heavy DL unbroken 6 RDS 1 Weighted chin up Conditioning 12' Emom 1' 9 Hang Power clean @175/120 lbs - 80/55 kg 2' 15 Calories Row or 13/10 Cal. Air bike

  Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine  then 5' Amrap 6 V- UPs 5 Kipping swing 4 DB S.A. high pull then Conditioning - Team 2 For time 2 RDS 24 Bar muscle up 120 Double unders then 40 Cal. air bike 3 RDS 16 B.M.U 80 Double unders then 80 Cal. Air bike Cap 17' rest 3' For time 2 RDS 36 DB Snatch  30 Burpee over the DB then 40 Cal. Row  3 RDS 24 DB Snatch  20 Burpee over the DB then 80 Cal. row Cap 17'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Warm up then Thruster Strength Every 2' for 10' (saida do rack) 1 Heavy Thruster Every 2' for 6' (saida do rack) 5 Back squat @60% Conditioning 3 RFT 15 kettebell p. press @16/16 - 12/12 kg 12 KB Front rack step up 27 Wall ball  Cap 10'

  Thursday Treino 4. Quinta Feira Mobility and warm up Thoracic spine then Barbell Complex  1 DL 1 Hang clean pull 1 Hang Power clean 8' Emom  1 DL + 1 H.C.P + 1 H.P.C Conditioning 0' - 4' 3 Rounds 12 Toes to bar 9 American KB Swing @32/24 kg then 4' - 5' 6 Burpee over the bar 3 Hang Clean UNBROKEN @Heavyweight 5'- 7' rest  7' - 11' 3 Rounds  12 Toes to bar 9 American KB Swing @32/24 kg then 11' - 12' 6 Burpee over the bar 3 Hang Clean UNBROKEN 12' - 14' rest  14' - 18' 3 Rounds 12 Toes to bar 9 American KB Swing @32/24 kg then 18' - 19' 6 Burpee over the bar 3 Hang Clean UNBROKEN

  Wednesday Treino 3. Quarta Feira Mobility and warm up  Hip and shoulders then 4 RDS 10 Side plank up 15 Side plank rotation 45'' KB Heavy farmer hold (Single arm) Conditioning Double Cindy - team 2  4 Rounds 10 Pull ups 20 Push ups 30 Air squat then 800 m Row or 75/60 Cal Air bike 4 Rounds 10 Pull ups 20 Push ups 30 Air squat then 800 m Row or 75/60 Cal Air bike 4 Rounds 10 Pull ups 20 Push ups 30 Air squat then 800 m Row or 75/60 Cal Air bike Cap 26'

Tuesday   Treino 2. Terça Feira  Mobility and Warm up Hip and Thoracic spine  Then  Hang P snatch  Strength   6 RDS   5 Deadlift  *(pause below knee) @65-75% Pausar 10” apenas no início da primeira rep, em seguida continue até completar as 5 reps sem que as anilhas toquem o solo. Conditioning  13’ Amrap  30 D.U 10 SDHP @115/85 lbs 30 D.U 5 Hang Power snatch  

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell S2O Strength Every 2' for 12' 2 Shoulder to overhead (Saída do rack) 3 RDS 10 Floor press (bridges position) KB or DB Conditioning 3 RFT 20 S.A. Devils press @22,5/15 kg 10 Front squat @200/145 lbs - 90/65 kg Cap 11'

  Saturday Treino 6. Sábado  Mobility and Warm up Hip and Thoracic spine  then Conditioning Team 2 3 RFT 120 D.U / 180 S.U 500 m Row 20 Clean and press @95/65 lbs - 42/30 kg Cap 15' Rest 4' 3 RFT 40/32 Cal. Bike  20 Deadlifts @175/120 lbs - 80/55 kg 40 Push ups Cap 15'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Back squat Strength Every 2' for 20' 1 Back squat (80% 2x  - 90% 3x - 95% 5x) Conditioning 10' Amrap 8 Hang DB Snatch @22.5/15 kg 7 Kettlebell front squat @24/24 - 16/16 kg 6 Toes to bar

  Thursday  Treino 5. Quinta Feira Mobility and warm up then  Barbell clean and Jerk Strength Every 1'15 For 7'30'' 1 P. Clean + 2 P. Jerk  3 RDS 12 Dip in box Conditioning 11' Emom 1' 11 Burpee facing bar + max power clean unbroken @135/95 lbs - 61/42 kg 2' rest  3' 9 Power cleans + max burpee f.b. 4' rest 5' 11 Burpee facing bar + max power clean unbroken  6' rest  7' 9 Power cleans + max burpee f.b. 8' rest 9' 11 Burpee facing bar + max power clean unbroken  10' rest  11' 9 Power cleans + max burpee f.b.

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip, Thoracic and shoulders then Double tabata alternate V-sit leg extension Zombie crunch then Conditioning 2 RFT - Team 2 54 / 44 Cal. Bike  100 Air squat 40 Bar muscle up 100 Jumping lunges 54 Cal. Row  60 Step up (bodyweight) Cap 30'

  Tuesday Treino 2. Terça Feira Mobility and Warm up then Hip, thoracic and shoulders then S20 Strength Every 2' for 14' 2 Shoulder to overhead (Saída do rack) Conditioning For time 21 - 18 - 15 K. Handstand push up Deadlifts @200/145 lbs - 90/65 kg 9 - 6 - 3 Strict Handstand push up Deadlifts @265/187 lbs - 120/85 kg Cap 12'

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Thoracic spine  then Hang Power snatch Strength Every 1'15'' for 7'30'' 2 Hang High pull + 1 Hang Power Snatch 5 RDS 2 - 5 Weighted Chin up Conditioning 4 RFT 9 Hang Power snatch @95/65 lbs 15 Box Jump 21 Wall ball  Cap 12'

Saturday Treino 6. Sábado Mobility and Warm up Hip and thoracic spine 3 RDS 20 Side plank rotation 10 Plank DB row then Conditioning - Team 14' Amrap 20 Cal bike 20 Cal.row 10 Burpee box jump over rest 5' 8 RFT 10 Strict Handstand Push up 8 Bar muscle up 16 Hang DB Snatch Cap 14'

Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Strength Front Squat  Every 2’ for 6’ 3 Front Squat @85% Every 2’ for 8’ 1  Front  Squat @95% Conditioning For Time  120 D.U/150 S.U 27 Thrusters @95/65 lbs - 42/30 kg 27 Toes to bar 90 D.U/120 S.U 21 Thrusters 21 Toes to bar 60 D.U/90 S.U 15 Thrusters 15 Toes to bar 30 D.U/60 S.U 9 Thrusters 9 Toes to bar Cap 14'

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then Barbell Clean Strength 8' Emom 1 Heavy Clean (Muscle/Power/Squat) 3 RDS  10 DB S.A. Row Conditioning 4 RFT 10 S.A. Devils press @22,5/15 kg 12 Deadlifts @220/155 lbs - 100/70 kg 14 Box Jump Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip  Shoulders then Strength 5 RDS 2 - 5 Déficit Strict H.S.P.U then Conditioning 6' Emom 14/10 Cal. Air Bike  rest 2' 6' Emom 16 Landmine rotation rest 2' 6' Emom 15/12 Cal. row rest 2' 6' Emom  24 Hollow rocks

Tuesday Treino 2. Terça feira Mobiltiy and Warm up Thoracic spine then  Strength 7' Emom 3 Sumo Deadlifts @65 - 85% 5 RDS 2 - 5 Weighted Pull up Conditioning In 2'30'' 2 RDS 40 D.U. / 55 S.U 11 kettlebell swing 32/24 kg then max Power snatch unbroken @95/65 lbs - 42/30 kg Rest 1'30'' and repeat for total of 3 rounds

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Strength Back Squat  Every 2’ for 6’ 3 Back Squat @85% Every 2’ for 8’ 1 Back Squat @95% 4 RDS 1 *Single arm S2O (1 each arm / DB or KB) *Não Alterne Conditioning 10 RFT 5 B.O.B 5 Hang squat clean @135/95 lbs - 61/42 kg Cap 10'