Your workout of the day - CF 8585

  Wednesday Treino 3. Quarta Feira Mobility and Warm up thoracic spine then 12' Emom 1' 12 Single arm DB Row 2' 45'' Single arm KB farm hold 3' 12 Single arm DB Row 4' 45'' Single arm KB farm hold then 8' Emom 1' 15 Toes to bar 2' 12 KB V-sit rotation Conditioning 15' Emom 1' 30'' ME Row 2' 10 Burpee box jump over 3' 15'' ME Air bike then AltenateTabata  Hollow Rocks DB plank pass through

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then 4 RDS 4 Back squat @80% 3 RDS 10 Floor press (G.bridges position) Conditioning 3 RFT 5 S2O @200/145 lbs - 90/65 kg 27 WB 100 D.U / 135 S.U Cap 12'

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Complex Every 1'15'' for 10' 1 Power clean + 1 Hang P. clean + 1 Hang squat clean 3 RDS 8 Stiff  3 RDS 8 Standing High pull Conditioning 8' Amrap 4 Hang power clean @155/110 lbs - 70/50 kg 6 Chest to bar

Saturday Treino 6. Sábado  Mobility and Warm up then Barbell P. Snatch + OH.S then 3 RDS 30'' Hollow hold 20 Alternate V- up  10 Plank walk hand Conditioning  - Team 2 11' Amrap  44 Calories Air bike 20 Power snatch @95/65 lbs - 42/30 kg 20 OH.Squat  rest 4' 11' Amrap 600 m Row  20 American KB Swing @32/24 kg 10 Bar muscle up

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then Push Jerk Strength  Every 1'30'' for 10'30'' 1 *Push Jerk *Saída do rack 8' Emom - Kettlebell or Dumbbell  1' 10 Lunges leg left  2' 10 Lunges leg rigth Conditioning Double unders 100 - 90 - 80 S.A. Devils press 30 - 20 - 10 Cap 10'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then Hang P. clean Strength 6 RDS 5 Deadlifts @75% 4 RDS 5 Hang High pull snatch grip Conditioning 4 RFT 9 Hang power clean @135/95 lbs - 61/42 kg 12 Toes to bar 5 Hang P. snatch 12 Toes to bar Cap 9'

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  Then  4 RDS  10 Plate zombie crunch  12 Abs vela  14 V-sit KB rotation  then Conditioning  Team 2 100 Wall ball then 4 RDS 30 Box Jump 40 Air squat 30 Handstand push up then 100 Wall ball Cap 24'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip, thoracic and shoulders then Strength 4 RDS 6 Split stance Romanian deadlifts  12' Emom 1'   4 Heavy DB Snatch 2'   9 - 15 Chest to bar Conditioning 4' Amrap 45 Double unders / 65 S.U 7 Calories Air bike or 120 m row rest 1' and repeat for total of 3 rounds

Monday Treino 1. Segunda Feira Mobility and Warm up Hip, Thoracic and shoulders then Barbell clean and jerk Strength 4 RDS 5 Front Squat @75% 4 RDS 3 Single arm push press (kb or db HEAVY) Conditioning For Time 12 Clean and jerk @145/100 lbs - @65/45 kg 24 Burpee facing bar  10 Clean and jerk 20 Burpee facing bar   8 Clean and jerk 16 Burpee facing bar 6 Clean and jerk 12 Burpee facing ba Cap 11'

Saturday Treino 6. Sábado  Mobility and Warm up Hip, thoracic and shoulders then 4 RDS 30'' Single arm elbow plank 12 V- sit kettlebell rotation Conditioning 4 RFT - Team 2 20 Hang squat clean @115/85 lbs - 52/35 kg 24 Box Jump  40 Cal. Row  or Bike 20  DB Snatch  24 Handstand push up Cap 25'  

Friday Treino 5. Sexta Feira Mobility and Warm up then Strength Every 1'30'' for 7'30'' 6 DL @70% 3 RDS 10 Wide grip barbell row + 4 - 8 Chin up Conditioning 3' Amrap 9 A.KB. Swing @32/24 kg 6 Burpee over the bar rest 2' 3' Amrap 27 Double unders 5 Hang Power snatch @115/85 lbs - 52/35 kg rest 2 and repeat for total of 2 roun ds

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Strength Every 2' for 8'  5 Back Squat @75% 8' Emom 1 Cluster Conditioning 3 RFT 21 Toes to bar 9 S20 @175/110 lbs - 80/50 kg Cap 9'

Wednesday Treino 4. Quarta Feira Mobility and Warm up This is a good time for a better use of mobility exercises, use it! then Emom for 30 minutes 1' 14 Calories Row 2' 13 Burpee to plate 3' 12 Calories Air bike 4' 15 V-ups 5' 16 V- sit leg extension

  Tuesday  Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then Strength Every 2' for 10' - (Saída do Rack) 6  Front Squat @70% 5' Emom - (Tirando a barra do chão) 20 - 30'' Handstand hold + 3 Push jerk 5' Emom 3 - 7 Strict HSPU + 1 Push jerk Conditioning  9' Amrap 12 Wall ball 1 Hang squat clean @175/120 lbs - 80/55 kg 12 Wall ball 2 Hang squat clean 12 Wall ball 3 Hang squat clean Continua...

Monday  Treino 1. Segunda Feira  Mobility and Warm up   Hip and thoracic spine  Then Every 2'' for 14' 7 Strict Pull up 3 *Power snatch  *Add weight during rounds Conditioning  For Time   12 Deadlift @200/ 145 lbs - 90/65 kg  12 Box jump  18 Calories - Air bike or Row  12 Box jump  10  Deadlift @220/155 1 - 100/70 kg  15 Calories  8 Deadlift @265 / 175 lbs - 120/80 kg  12 Box jump 12 Calories  6 Deadlift @275 / 186 - 125/85 kg   12 Box jump  9 Calories   4 @296 / 200 lbs - 135/90 kg  12 Box jump  9 Calories  Cap 15’

  Saturday Treino 6. Sábado  Mobility and Warm up Thoracic and shoulders then 3 RDS 10 Kneeling landmine rotation 12 Plank DB Row 15 Hollow rocks then Conditioning - INDIVIDUAL 7' Amrap 9 Double DB H. Clean @22.5/15 kg 12 Toes to bar rest 3' 6 RFT  12 / 9 Cal. Air Bike  3 Hang squat snatch @135/95 lbs - 61/42 kg Cap 7' rest 3' For Time 1800 / 1500m Row  Cap 7'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Strength 5 RDS  6 Back squat @70% 3 RDS 8 Seated press (kb/db) Conditioning 12' Emom 1' 10 S.A. Devils press  2' 18 Wall ball   

  Thursday   Treino 4. Quinta Feira Mobility and Warm up  Thoracic spine  Then Barbell Power Clean  Strength   12’ Emom 1’ 1 Sumo DL  2’ 3 - 5 Bar muscle up  Conditioning   12 Power cleans @135 / 100 lbs  100 Double unders  10 Power cleans  @155 / 120 lbs  100 Double unders  8  Power cleans  @175 / 135 lbs  100 Double unders  6 Power Cleans 200 / 145 lbs  100 Double unders  4 Power Cleans @220 / 155 lbs  100 Double unders  Cap 14’

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and Shoulders then 4 RDS 15 Side V - ups 15 Side Plank rotation 45'' S.A. KB Farm hold then Conditioning Amrap 22' - Team 2 20 Calories (Bike or Row) 20 Handstand push up 30 Calories (Row or Bike) 20 Push ups 40 Calories  (Bike or Row) 24 Handstand push up 50 Calories (Row or Bike) 24 Push ups 60 Calories  (Bike or Row) 28 Handstand push up 70 Calories (Row or Bike) 28 Push ups Continue...

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine then Barbell Power snatch then Strength 7 RDS 1 Hang High pull + 3 Power snatch touch and go 4 RDS 6 Split stance RDL  4 RDS 8 Single arm DB Row Conditioning 8' Amrap 7 Chest to bar 5 DL @220/155 lbs - 100/70 3 High Box jump

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Every 3' For 12' - Saída do Rack 6 Front Rack Split squat 3 RDS 6 KB/DB Step up (Não alterne e mantenha o pé em contato com a caixa durante as reps) Every 2'30'' for 10' 8 Floor Press  (Barbell /KB/DB) 12 Dip in box Conditioning For time 7 RDS 10 Single arm OH. lunges @22.5/15 kg 6 Single arm Devils press  @22.5/15 kg Cap 9'

  Saturday Treino 6. Sábado  Mobility and Warm up Hip and Shoulders then Barbell O.HS 3 RDS 12 Side plank hip up 12 Plank single arm DB Row 3 RDS 12 V-sit kb rotation (heavy) 12 Plate zombie crunch Conditioning 8 RFT 3 Front squat @115/85 lbs - 52/36 kg 3 Thrusters 6 Strict Handstand push up 3 Push Jerk 3 Overhead Squat 9 Box Jump Cap 21'

Friday  Treino 5. Sexta Feira  Mobility and Warm up  Thoracic spine  Then  Barbell H.Snatch Barbell H.Clean Warm up Deadlift Conditioning   “ Kings' Day ” 6’ Amrap  6 Toes to bar 1 *Heavy Deadlift  39 Cal. Air Bike Rest 3’ 6’ Amrap  6 Chest to bar  1 *Heavy Hang Clean  39 Cal. Row Rest 3’ 6’ Amrap  6  Burpee over the bar 1 *Heavy Hang Snatch  39 Double unders  *Escolha suas cargas de trabalho **60 Single Unders

  Thursday Treino 5. Quinta Feira Mobility and Warm up Hip and shoulders then Strength - saída do rack 5 RDS 3 Shoulder Press 4 RDS 8 Back squat @65% Conditioning 3 RFT 40 Wall ball  30 American Kettlebell swing @32/24 kg Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and shoulders  then For time 800 m Row Cap 3' rest 2' For time 50/40 Calories Air bike Cap 3' rest 2' 3 RFT 10 Toes to bar 12 Burpee to plate Cap 3' then Emom for 25 minutes 1' 15'' ME Bike 2' 30'' ME Row 3' 20 DB Passthrough 4' 45'' Plank 5’ 30'' ME V-ups

  Tuesday  Treino 2. Terça Feira  Mobility and Warm up Hip, thoracic and shoulders then Strength 6 RDS 3 Défict strict handstand push up 4 RDS 8 Front squat @65% Conditioning 2' Amrap 3 Double kettlebell shoulder to overhead @24/24 - 16/16 kg 4 Double kettlebell front rack step up rest 2' and repeat for total of 4 rounds

Monday Treino 1. Segunda Feira Mobility and Warm up Thoracic spine  then 6 RDS 3 Weighted Chin up 4 RDS   8 Romanian Deadlifts @50 - 60% Conditioning For Time 40 - 30 - 20 - 10 DB Snatch @22.5 / 15 kg Calories Row or Bike Cap 14'