Your workout of the day - CF 8585

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Thoracic  Barbell H.P Clean then Strength Every 45'' for 6' alternating 1 High hang P. clean 1 Hang P. clean 3 RDS 6 Romanian Deadlift @55-65% of DL Conditioning 4 RDS 14 Calories Row or 14/11 Bike) 9 Hang power clean @120/90 lbs - 55/40 kg 90 Double unders / 130 S.U 6 Bar Muscle up Cap 16'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip, thoracic and shoulders then Technique Handstand push up then Conditioning 11' Amrap 8 Wall ball  6 Med ball step up 4 Burpee box jump over

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spine then Barbell H.P.S Every 45'' for 6' alternating 1 High hang P. Snatch  1 Hang P. Snatch 3 RDS 12 Hip thrust 10 Pull over (plate/kb /DB) Conditioning For Time 12 - 9 - 6 - 3 Chin up Deadlifts @265/200 lbs - 120/90 kg then 3 RDS 15 Toes to bar 20 American KB Swing @24/16 kg Cap 13'

  Monday Treino 1. Segunda feira Mobility and Warm up Hip and shoulders then Cluster (technique)  Strength 8' Emom 1' 15'' Overhead hold + 6 Push press (Double KB/DB) unbroken 2' 15'' Front squat hold + 5 Front squat  Conditioning For time 21 - 18 - 15 Clusters @135/95 lbs - 61/42 kg 3 Wall walk 11 Calories (Bike or Row) Cap 15'

Saturday Treino 6. Sábado  Mobility and Warm up Ankle, hip and shoulders then 6' Emom 1' 45'' Weighted plank 2' rest then 4 RDS 30 D.U /50 S.U 15 V- ups Conditioning - Team 2 11' Amrap 20 DB S.A Hang C&J 20 DB S.A.OH. Lunges 30 Handstand push up rest 4' 11 ' Amrap  20 Cal. Air Bike  20 KB Step up @24/16 kg 30 American KB Swing   

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Hang P. Snatch (technique) Strength 5 RDS 1 Deadlift (Heavy of day) 3 RDS 3 Deadlifts @75-80% (Heavy of day) 3 RDS 12 Pull over supported in the box (Plate/DB/KB) Conditioning For Time   Chest to bar Pull ups 15 - 12 - 9 - 6 - 3 S.A Devils press @22.5 /15 kg 14 - 12 - 8 - 6 - 4 Hang power snatch @125/90 lbs - 55/40 kg 15 - 12 - 9 - 6 - 3 Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Push press Every 1'30'' for 7'30'' 1 Push press  (heavy of day) Every 2' for 6'  3 Push press @80%  heavy of day 3 RDS 8 KB/DB Floor press (bridges position) Conditioning 9' Amrap  35 Double unders / 50 S.U 2 Front rack lunges @135/95 lbs - 61/42 kg 4 Front Squat 1 S2O

  Wednesday   Treino 3. Quarta  Feira Mobiltity and Warm up thoracic and shoulders then 3 RDS 40'' KB Farm hold  15 Side v-ups 12 Side plank rotation Conditioning Team 2 3 RFT 23 Chest to bar 5 Burpee box jump over (cada atleta) 84 Calories (bike or row) 39 American KB Swing 24/16 kg Cap 28'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Back squat Every 2' for 10' 1 Back squat (heavy of day) Every 2' for 6'  3 Back squat @75 - 80%   of heavy of the day Conditioning 10' Amrap  21 Wall ball  9 Hang squat snatch @120/85 lbs - 55/35 kg

  Monday Treino 1. Segunda Feira Mobility and Warm up thoracic spine and shoulders then 3 RDS Max Bar l sit hold rest 1'30'' then Barbell power clean 5' Emom 1 Power clean (heavy of day) 5' Emom 3 Power cleans touch and go @80% of heavy of the day Conditioning For Time 20 DB Snatch @22.5/15 kg 15 Toes to bar 30 DB Snatch 20 Toes to bar 15 Box Jump 20 Deadlift @245/165 lbs - 110/75 kg 20 Box jump 15 Deadlifts Cap 11'

  Saturday Treino 6. Sabado  Mobility and Warm up Thoracic and shoulders then 10' Emom 1' max pull up for quality 2' rest  then 3 RDS 12 Plank DB row 6 KB Windmill Conditioning Team 2 3 RDS 20 Power snatch @95/65 lbs - 42/30 kg 150 Double undres - 200 S.U then 1000 m Row or 90/70 Calories bike then Max single squat snatch Cap 17'

  Friday Treino 5. Sexta Feira Mobility and Warm up Ankle, Hip and Shoulders then Strength 2 RDS 5 Back Squat @70% 3 RDS 3 Back Squat @75 - 80% Conditioning 40 Handstand Push up then 20 - 16 - 12 - 8  Front rack lunges @135/95 lbs - 61/42 kg S.A Devils press @22.5 / 15 kg Cap 15'

Thursday Treino 4. Quinta Feira Mobility and Warm up Thoracic spine  then Power clean Strength 4 RDS 2 Power cleans unbroken 2 RDS 5 Sumo DL @70% 3 RDS 3 Sumo DL @75-80% Conditioning 3 RDS 17 A.KB.S @32/24 kg 14 Toes to bar then  2 Heavy C&J in the remaining time Cap 6' rest 2' and repeat

  Wednesday Treino 3. Quarta Feira  Mobility and Warm up  Thoracic spine  Then  Handstand push up  Then  Core conditioning  3 RDS  10 Barbell rollout 6 - 10 Med ball rotation wall slam  Then  Conditioning  In 6 minutes  40/30 calories (bike or row) team 2 Then - individual  In the remaining time  Max rounds  9 Air squat  9 Jumping squat  5 Push up  5 Burpee  Rest 1’30” and repe at 

Tuesday Treino 2. Terça Feira  Mobility and Warm up Thoracic spine then Barbell Hang Power snatch Strength Every 1'15'' (5 rounds) 3 Hang P. snatch unbroken 3 RDS 8 KB Déficit RDL 5 - 10 Chin up Conditioning  For time 2 - 4 - 6 - 8 - 10 - 12 Hang DB snatch @22.5/15 kg 5 Bar muscle up then 50 Double unders 1 - 3 - 5 - 7 - 9  - 11  Deadlifts @265/200 lbs - 120/90 kg Cap 15'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Strength   5 RDS 3 Squat clean unbroken 3 RDS 10  Floor press 8 - 12 Dip in box Conditioning 9’ Amrap   7 Thrusters @135/95 lbs - 61/42 kg  4 High box jump or 6 Box jump or 8 jump over bar

  Saturday    Treino 6. Sábado  Mobility and warm up  Hip and shoulders  Then  3 RDS  15 Hollow rocks  10 V-sit kb press  10 Plank walk hand  Conditioning  Team 2 By in  100 calories (bike or Row) Then  2 RDS 60 Wall ball  30 Burpee over the bar  24 KB Front rack Step up over  @16/16-12/12 kg Then By out  100 calories (Row or bike) Cap 30’

Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine then 5 RDS 5 Deadlifts @70 - 80% 4 RDS 10 S.A DB row Conditioning In 4 minutes 3 RDS 10 DB Snatch @22.5/15 kg 10 Toes to bar then Max Ground to overhead @135/95 lbs - 61/42 kg Rest 2' and repeat

Thursday Treino 4. Quinta F eira  Mobility and Warm up Hip and shoulders then Strength 3 RDS 6 Front squat @65% REST 2 RDS 4 Front squat @75% REST 3 RDS  2 Front squat @85% Conditioning 4 RFT 15 Handstand push up 9 Squat clean @155/120 lbs - 70/55 kg 60 Double unders / 80 S.U Cap 14'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and Thoracic spine then 6' Amrap 8 KB v-sit rotation 8 V-sit leg extension 8 Zombie crunch then Conditioning 6' Emom 16/12 Calories Row rest 3' 6' Emom 10 *KB Swing @24/16 kg 7 *Chest to bar rest 3' 6' Emom 13/9 Calories Air bike  rest 3' **Dentro do minuto

Tuesday Treino 2. Terça Feira  Mobility and Warm up Hip and shoulders then Barbell Push jerk Strength - Rack Push Jerk 2 - 2 - 2 - 1 - 1 - 1 3 RDS 10 Déficit KB Split squat Conditioning 3 RFT 35 Wall ball  20 Toes to bar 5 Heavy Single arm DB Press @30 / 22.5 kg  Cap 12'

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine Then  Barbell Hang squat snatch Strength   Hang squat snatch  2 - 2 - 1 - 1 - 1 3 RDS 8 Déficit KB Romanian DL (fase excêntrica lenta) 3 RDS  8 Standing High pull (clean grip) Conditioning   8’ Amrap  3 Deadlifts @265/200 lbs - 120/90 kg 4 Burpee box jump over 

Saturday Treino 6. Sábado  Mobility and Warm up thoracic spine then 3 RDS 10 Plank DB Row 16 DB Pass through Conditioning - Indivudual 6' Amrap 10 S.A Devils press @22.5/15 kg 10 Chest to bar  rest 4' 6' Amrap 12/9 Cal Bike 10 Power clean @115/85 lbs - 52/35 kg rest 4' 6' Amrap 14 Cal. Row  10 American KB Swing @32/24 kg rest 4'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Barbell Push jerk Strength Push Jerk - Rack 2 - 2 - 1 - 1 - 1 3 RDS 12 Défict KB Split squat - Pé de trás elevado (Anilha) Conditioning 9 RFT 35 Double unders 9 Thrusters @115/85 lbs - 52/35 kg Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up thoracic spine 5 RDS 1 Power clean + 1 Hang Power clean + 1 clean (power or squat) UNBROKEN 3 RDS 10 Sumo DL @65% Conditioning 11' Amrap 9 Toes to bar 1 Hang P. clean @155/100 lbs - 70/45 kg 1 Burpee facing bar 9 Toes to bar 2 Hang P. clean 2 Burpee facing bar 9 Toes to bar 3 Hang P. clean  3 Burpee facing bar ...  

Wednesday Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders then 3 RDS 20 - 30'' Plank single arm (cotovelo no solo) 45'' Single arm kb Farm hold 12 Side v- ups then Conditioning - Team 2 For Time 20 Jumping lunges  40 Air squat 2 Wall walk 10 Handstand push up 42 Calories - Bike or Row 30 Jumping lunges  50 Air squat 4 Wall walk 20 Handstand push up 44 Calories - Bike or Row 46 Jumping lunges  60 Air squat 6 Wall walk 30 Handstand push up 46 Calories - Bike or Row 50 Jumping lunges  70 Air squat 8 Wall walk 40 Handstand push up 48 Calories - Bike or Row Cap 30'

  Tuesday Treino 2. Terça Feira  Mobility and Warm up  Thoracic spine  Then  Hang power snatch  Strength  4 RDS  3 Hang high pull + 3 Hang power snatch  3 RDS  8 - 12 Déficit RomaniaN deadlifts (2 kb) Conditioning  5' Amrap  3 Deadlifts @265/200 lbs - 120/90 kg  5 Chest to bar 7 Box jump over  Rest 2’ and repeat