Your workout of the day - CF 8585

  Saturday Treino 6. Sábado  Mobility and Warm up  Thoracic and shoulders then 2 Rounds 1'  S.A KB Farm hold 15 Plank DB Row 20 Landmine rotation then 50 V- ups Conditioning Team 2 3 RFT 31 Calories Row 12 Power snatch @95/65 lbs - 42/30 kg 22 Burpee facing bar Cap 13' rest 3' 3 RFT 31 Calories Bike 12 Bar muscle up 22 American KB Swing @32/24 kg Cap 13'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Strength 4 RDS 3 Push press 4 RDS 8 Front squat @60% Conditioning For time 15 Box Jump over Squat clean @200/145 lbs - 90/65 kg 9 - 7 - 5 - 3 - 1  Cap 9'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then Strength 3 RDS 10 Hip thrust 3 RDS 5 Hang high pull Every 45'' for 6' 1 Hang Power snatch Conditioning 3' Amrap 1 Heavy DL  - (@70 - 85%) 2 Double DB Devils press 21 Double unders rest 2' and repeat for total of 3 rounds

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders  then Long Emom for 40 minutes 1' 15 Calories Row 2'   12 Strict Handstand push up 3'   12 Calories Air Bike 4' 15 Wall ball  5' rest

  Tuesday  Treino 2. Terça Feira Mobility and Warm up Thoracic spine then Hang Power clean Complex  4 RDS 2 DL + 1 Hang P. clean 5 RDS 1 Déficit DL @90% Conditioning For Time 20 S.D.H.P @135/95 lbs - 61/42 kg 15 B.B.J.O 30 Hang Power clean @155/110 lbs - 70/50 kg 15 B.B.J.O 20 Dumbbell Snatch @22.5 / 15 kg Cap 10'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then OH. Squat Strength - (Rack) 5 RDS 2 Overhead squat  3 RDS 8 Back Squat @60% Conditioning 7 RFT 7 Thrusters @135/95 lbs - 61/42 kg 7 Chest to bar  49 Double unders  / 70 S.U Cap 14'

  Saturday Treino 6. Sábado  Mobility   Hip, and shoulder Warm up Barbell  Then For Time 12 Days of christmas 1 Clean 2 Front Squat 3 S20 4 Burpee 5 Push ups 6 Toes to bar 7 American Kettlebell swing 8 kb Step up over 9 Cal. row or Bike 10 Box Jump 11 Wall Ball  12 S.A Devils press Cap 45'

Friday  Treino 5. Sexta Feira Mobility and Warm up Thoracic spine then Barbell Power snatch Strength 8' Emom 1' 7 Power snatch 2' 5 Power snatch 3' 3 Power snatch 4' rest 5' rest 6' 3 Power snatch 7' 5 Power snatch 8' 7 Power snatch 3 RDS 10 Barbell wide grip row Conditioning 11' Amrap 50 Double unders / 75 S.U 5 Deadlifts @265/200 lbs - 120/90 kg 7 Cal. Air bike

Thursday Treino 4. Quinta Feira Mobility and Warm up then Back squat Strength 6 RDS 1 Back Squat   85% (2x) - 90% (1x) @95%(3x) 8' Emom 1'15 - 20 Toes to bar unbroken 2' rest  Conditioning For Time 40 Wall ball  10 B.O.B 20 Hang squat clean @175 / 110 lbs - 80/50 kg 10 B.O.B 30  Wall ball  10 B.O.B 15 Thruster Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and Warm up thoracic and shoulders then Tabata alternate Russian twist Hollow rocks Conditioning 3 RFT - TEAM 2 200 Double unders / 300 S.U 40 Pull ups 800 m Row 40 H.S.P.U Cap 36'  

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Front Squat 10 RDS 1 Front squat @85 (2x) / 90 (2x) /  95% (6x) 3 RDS 8 - 12 Dip in box (add peso se possível) Conditioning For Time 20 Front rack lunges @24/24 - 16/16 kg 25 Box jump over 20 S.A Devils press @22.5 / 15 kg 25 Box jump over 20 Front rack lunges  20 S.A Devils press Cap 12'

   Monday Treino 1. Segunda Feira  Mobility an warm up  Hip, thoracic and shoulders Then  Barbell Clean and Jerk  Strength   5 RDS 2 Deficit Deadlifts @85%   Hip thrust  12  10 - 8  Conditioning   13’ Amrap   13 Calories Air Bike or Cal. Row 13 Clean and Jerk @100/70 lbs - 45/32 kg

Saturday Treino 6. Sábado Mobility and Warm up thoracic spine then 3 RDS 10 Superman 10 Hollow rocks 10 TWY 10 V- ups then Barbell Hang snatch Conditioning - Individual ''GZu'' 3 Rounds 17 H. Power snatch @75/55 lbs - 35/25 kg 12 Bar muscle up 96 Double unders   /  136 S.U then 26 Burpee over the bar then 3 Rounds 17 Akb Swing @32/24 kg 12 Pull ups 96 Double unders   then  26 Burpee over the bar Cap 24'

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then S20 Front Squat   Strength Front Squat 8 RDS 1 Front squat @90% 3 RDS 5 - 8  Landmine S.A. press 8 - 12  KB reverse lunges  (não alternar) Conditioning 7 RFT 5 S20 @175/110 lbs - 80/50 kg 8 S. A. Devils press @22,5 / 15 kg Cap 8' 

Thursday Treino 4. Quinta Feira  Mobility and Warm up Thoracic spine then Barbell Power clean Strength then  Hang power clean Déficit Deadlift 4 RDS 3 Déficit Deadlift @80% 3 RDS 10 Hip thrust Conditioning 11' Amrap  3 Deadlifts  @145/100 - 65/45 kg 7 H. Power clean 9 Toes to bar

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3 RDS 10 V - sit rotation with KB Heavy 15 V - sit leg extension 10 Plate Zombie crunch then Conditioning - TEAM 2 4 RFT 24 Jumping lunges 30 Box jump 20 Handstand Push up Cap 16 ' rest 2' 4 RFT 24 Calories Row  20 Calories Air bike 30 Air squat Cap 16'

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine  then Hang Power snatch Strength 6' Emom 3 Hang P. snatch 3 RDS 10 Barbell row supinated grip Conditioning For time 2 RDS 20 American KB Swing @32/24 kg 20 Chest to bar pull ups 2 RDS 16 DB Snatch @22.5 / 15 kg 60 Double unders / 100 S.U 2 RDS 12 S.D.H.P @95/65 lbs 20 B.O.B  Cap 15'

  Monday  Treino 1. Segunda Feira Mobility and Warm up Ankle, hip and shoulders then Barbell squat clean Strength 8 RDS 1 Back Squat @90%  then 5' Emom - take the bar of the floor 2 Shoulder to overhead Conditioning For time 18 - 15 - 12 - 9 @115/85 lbs - 52/35 kg Squat clean 15 Calories Row or Bike Cap 11'

  Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 15' Emom 1' 30'' - 40'' Heavy farm hold (Single arm) 2' 30'' - 40'' Heavy farm hold (Single arm) 3' 30'' - 40'' Plank single arm 4' 30 - 40'' Plank single arm 5' 8 - 10 V-sit kb rotation then Metcon - team 2 9' Amrap 10 Toes to bar 20 Wall ball 12 Single arm overhead lunges @22.5/15 kg rest 3' 9' Amrap 16 Cal. Air bike  24 Cal. row 10 Burpee box jump over

  Friday Treino 5. Sexta Feira Mobility and Warm up  thoracic spine then Power clean Strength 8' Emom 3 Power cleans touch and go   4 RDS 3 - 6 Weighted Chin up Conditioning Deadlift @265/200 lbs - 120/90 kg 15 - 12 - 9 - 6 - 3 Handstand push up 6 - 9 - 12 - 15 - 18 Cap 11'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders then Strength 4 RDS 2 Back Squat @85%  then 6' Emom - take the bar of the floor 2 Shoulder to overhead Conditioning 3 RFT 12 S.A. Heavy Devils press  @ >22,5  < 34 kg / >15  < 24 kg 100 Double unders / 150 S.U 12 Step up over @32/24 kg (1 KB) Cap 12'

Wednesday Treino 3. Quarta feira Mobility and Warm up thoracic spine then 3 - 4 RDS 12 Side plank hip up + 12 Side plank rotation 10 Zombie crunch + 20 Russian twist 20 V - sit leg extension then Metcon Team 2 Max distance *Row - In 10 minutes *Cada atleta só poderá remar NO MÁXIMO 150 METROS rest 2' Max distance *Bike - In 10 minutes *Cada atleta só poderá PEDALAR NO MÁXIMO 600 METROS then Tabata Alternate  Hollow rocks ABS Remador

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Strength Front Squat 6 RDS 2 Front squat @85% 3 RDS 12 Floor press - glute bridges position (kb/DB) Conditioning 3' Amrap 3 Hang squat clean @135/95 lbs - 61/42 kg 3 Thrusters 6 Push ups **Rest 2' and repeat for total of 3 rounds **1 minuto plank position **1 Rest total  

Monday Treino 1. Segunda Feira Mobility and Warm up thoracic spine then Strength 5 RDS 3 Déficit Deadlift @75% 3 RDS 10 Hip thrust Conditioning 4 RFT 20 Calories Air bike or Row 15 Power snatch @95/65 lbs - 42/30 kg Cap 14'

Saturday Treino 6. Sábado  Mobility and Warm up  Thoracic spine then 30'' on 15'' off (10 rounds) Landmine rotation Hollow rocks then Conditioning - Individual 4' Amrap 8 DB Hang Snatch 24 D.U / 30 S.U rest 2' and repeat rest 2' 4' Amrap 10 Calories row 5 Strict pull up rest 2' and repeat rest 2' 4' Amrap 10 Calories Air bike 5 Burpee to plate rest 2' and repeat  

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then Push jerk Strength Every 2' for 12' 1 Push Press + 1 P. Jerk 3 RDS 10 - 15 Dip in Box 10 KB F.R Kickstand squat Conditioning For T ime 41 S2O @135/95 lbs - 61/42 kg 32 F.R. Lunges 23 OH. Squat Cap 10'