Your workout of the day - CF 8585

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 3 RDS 12 Hollow rocks 24 Weighted Russian twist 12 Side V-up 12 Plank S.A DB row then Conditioning - Team 2 For Time 20 Calories - Bike or Row 1 Round 180 D.U / 240 S.U 16 Wall walk 30 Calories - Bike or Row 2 Round 140 D.U / 180 S.U 10 Wall walk 40 Calories - Bike or Row 3 Round 100 D.U / 140 S.U 8 Wall walk 20 Calories - Bike or Row 1 Round 180 D.U / 240 S.U 30 Chest to bar 30 Calories - Bike or Row 2 Round 140 D.U / 180 S.U 24 Chest to bar 40 Calories - Bike or Row 3 Rounds 100 D.U / 140 S.U 18 Chest to bar Cap 28'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then Barbell Hang squat clean 25'' max hang squat clean 45'' rest (5x) then 5 RDS 2 Back squat @85% Conditioning 10' Amrap 1 Push jerk @155/110 lbs - @70/50 kg 2 Step up @32/24 kg (1kb) 2 Push jerk 4 Step up 3 Push jerk 6 Step up ...

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine  then Barbell Hang P snatch 25'' max hang P snatch 45'' rest (5x) Strength 3 RDS Sumo DL @55 - 60 - 65% 8 - 6 - 4 then  5' Emom 5 Deadlifts @75% Conditioning 2 RFT 30 Box jump over 20 Hang DB Snatch 14 S.A. Devils press 30 Toes to bar Cap 12'

  Saturday Treino 6. Sábado Mobility and Warm up Hip and thoracic spine then 4 RDS 3 Power cleans 20 D.U/30 S.U 10 V-ups Then Conditioning Open 23.1 RX @135/95 lbs -  WB @20/14 lbs Scaled @95/65 lbs - WB 14/10 lbs Opções de Workout (OP. 1) 14' Amrap 60 Calories Air Bike 50 Toes to bar 40 Wall Ball  @20/14 lbs 30 P. cleans @135/95 lbs 20 Muscle up / Bar muscle up / Chest to bar / Pull ups (OP. 2) 14' Amrap 300 D.U 50 Toes to bar  40 Wall Ball @20/14 lbs 30 P. Cleans  @135/95 lbs 20 Muscle up / Bar muscle up / Chest to bar / Pull ups  

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Strength 5 RDS 3 Front squat 3 RDS 10 KB Split squat Condititoning  Amrap  (3'30'') 5 Handstand push up 3 Push Jerk @145/100 lbs - 65/45 kg 1 Cluster rest 1'30'' and repeat for total of 3 rounds

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic spine then Barbell power snatch Strength 4' Emom 4 Hang Power snatch unbroken rest 1' 4' Emom 3 Hang Power snatch unbroken rest 1' 4' Emom 2 Hang Power snatch unbroken 3 RDS 8 KB Split stance RDL Conditioning For Time 1 - 2 - 3 - 4 - 5 - 10 - 9 - 8 - 7 - 6 Deadlift @265/200 lbs - 120/90 kg Burpee box jump over Cap 10'

Wednesday   Treino 3. Quarta Feira  Mobility and Warm up Hip and shoulders  Then  3 RDS 10 Landmine rotation  12 Plate zombie crunch  15 Hollow rocks Conditioning  - Team 2 As many rounds as possible in 27 minutes  40 Calories Air bike or Row  Then  4 RDS  10 Chest to bar  20 Push ups 30 Air squat 

Saturday Treino 6. Sábado Mobility and warm up Hip and shoulders then 3 RDS 11 Plank DB Row 13 Side v-ups 15 Side plank rotation then Conditioning - Team 2 4 RFT 20 Single arm Devils press 20 Handstand push up 12 Bar muscle up Cap 15' rest 2' 4 RFT 28/20 Cal. Air bike  30 KB Squat @32/24 kg 20 Box jump over Cap 15'  

Friday Treino 5. Sexta Feira Mobility and Warm up thoracic spine and shoulders Strength 3 RDS 3 Snatch pull @110% 6' Emom 2 Power Snatch touch and go Conditioning In 3 minutes 3 RDS 10 Kettlebell Swing @32/24 kg 35 Double unders / 55 S.U then Max Deadlift @220/155 lbs - 100/70 kg Rest 2' and repeat for total of 3 rounds  

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Strength Back squat  3 -  3 -  3 - 3 @80% 3 RDS 12 Floor press For Time 18 - 15 - 12 - 9 - 6 Handstand push up 1 - 2 - 3 - 4 - 5 Hang squat clean @210/150 lbs - @95/67 kg then 6 - 9 - 12 - 15 - 18 Toes to bar 5 - 4 - 3 - 2 - 1 Hang squat clean Cap 12'  

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 4 Rounds 10 Abs vela 15 V - sit leg extension 14 V - sit KB rotation Conditioning - Team 2 8' Amrap ( 3 rounds ) 30 Chest to bar 20 Burpee box jump over 24 Colries Air bike or Row rest 1' and continue

Tuesday Treino 2. Terça feira Mobility and Warm up Hip and Shoulders then Barbell P. clean then Emom for 15' 1' 1 P. Clean 2' 2 F. Lunges 3' 1 Push press Conditioning 5 RFT 4 Power cleans @200/145 lbs - @90/65 kg 6 Front squat 81 Double unders / 115 S.U Cap 12'  

Monday Treino 1 Segunda Feira Mobility and Warm up Hip, thoracic spine and shoulders then Barbell hang p. snatch Strength 4 RDS 6 Sumo DL @75% of deadlift 3 RDS 12 Hip thrust 12 Single arm DB row Conditioning 11' Amrap Hang Power Snatch 3 - 6 - 9 - 12 @115/85 lbs - 52/35 kg 15 Wall ball 

  Saturday Treino 6. Sábado  Mobility and Warm up Thoracic spine then Conditioning - Team 2 By in  60 Calories Row or Bike then 3 RDS  30 DB Snatch  30 Toes to bar Cap 16' rest 3' By in   60 Calories Bike or Row then 3 RDS  30 S.A Devils press  20 Chest to bar  Cap 16'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then  Strength Every 2' 30'' for 15' 5 KB/DB *Step up (each leg) 5 KB/DB Single arm push press (each arm) *Não alternar Conditioning For time 50 - 40 - 30 - 20 Wall ball  140 - 120 - 100 - 80  Double unders *S.U  180 - 160 - 140 - 120 Cap 13'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine then Barbell Clean Strength Every 1'20'' for 8' 1 Clean pull  + 1 Hang P. clean + 1 Hang squat clean DB/KB S.A. Row 10 - 8 - 6 - 6 Conditioning 5 RFT 6 Deadlifts @220/155 lbs - 100/70 kg 3 Hang squat clean 9 Burpee facing bar Cap 13'

  Wednesday Treino 3. Quarta Feira  Mobility and Warm up 3 RDS 10 Landmine rotation 12 Side v-ups 8' Emom 1' 45'' Weighted Plank 2' rest  then Conditioning 5 RFT - Team 2 30 Handstand push up - 40 Push ups 30 Toes to bar 30 Calories Air Bike or Row Cap 22'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spine then  Strength Every 1'15'' for 10' 4 Deadlifts @80% 5' Emom 2 Hang High pull + 1 Hang snatch (power or squat) Conditioning 3 Rounds 12 KB Swing @32/24 kg 12 Chest to bar then ''Isabel''  @135/95 lbs - 61/42 kg Cap 12'

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell P. Jerk Strength 4 RDS 4 Front squat @80% 4 RDS  6 - 12 Dip in box + 3 - 12 Diamond push up Conditioning 12' Amrap 12 Box Jump 9 KB Squat @32/24 kg 6 Push Jerk @135/95 lbs - 61/42 kg

Saturday Treino 6. Sábado  Mobility and Warm up Ankle, hip and shoulders  then 3 RDS 15 Side plank Rotation 20 V-sit leg extension Conditioning - Team 2 3 RFT 30 Thrusters @95/65 lbs - 42/30 kg 24 S.A. Devils press 30 Toes to bar Cap 16' REST 3' 3 RFT 50 Calories Row 40/30 Calories Air Bike Cap 16'

  Friday Treino 5. Sexta Feira Mobility and Warm up hip and thoracic spine then Complex Every 1'15'' for 10' 1 Hang High pull  + 2 Hang P. snatch  4 RDS   6 -12 Strict pull up Conditioning Emom for 12 minutes 1' *27 Double unders + 9 Deadlifts unbroken @220/155 kg - 100/70 kg 2' 16 American KB Swing @32/24 kg *37 S.U

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders then Strength 6 RDS 3 Heavy DB Shoulder press (3 each arm) 4 RDS 6 Heavy Front Rack Lunges (3 each leg) Conditioning 5 RFT 4 Hang squat clean @200 / 145 lbs - 90 / 65 kg 12 Strict Handstand push up 8 KB Step up @32/24 kg (1 kb) Cap 12'