Your workout of the day - CF 8585

Saturday Treino 5. Sábado Mobility and Warm up Thoracic spine then Conditioning - Team 2 7' Amrap 10 Hang snatch @95/65 lbs - 42/30 kg 10 Chest to bar 20 Cal. Row rest 2' 7' Amrap  10 Sumo DL High pull @95/65 lbs - 42/30 kg 10 Front rack Lunges 20 Cal. Bike rest 2 and repeat

  Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders  Then  Strength   Push press (rack) 3 - 2 - 1 - 1 - 1 6’ Emom   Weighted plank  1’ 45” 2’ Rest  3 RDS  8 -12 Barbell rollout  Conditioning   For time   27 21 15 9 Thrusters @100/70 lbs - @45/32 kg  12 - 9 - 6 - 3 Burpee box jump over  Cap 10’

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic spine then Barbell Power clean Strength Sumo Deadlifts 1 - 1 - 1 - 1 - 1 - 1  @85 - 90% Weighted Chin up 3 - 3 - 3 - 3 - 3 Conditioning 5 RFT 15 American KB Swing @32/24 kg, 75 Double unders / 100 S.U 3 Power clean @175/120 lbs - 80/55 kg 2 Hang power clean Cap 13'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3 rds 20'' Handstand hold 15 V-sit leg extension Conditioning - Team 2 30' Amrap 60 Calories Bike or Row 4 RDS 12 Toes to bar 12 HSPU 24 Air squat 50 Calories  3 RDS 14 Toes to bar 14 HSPU 28 Air squat 40 Calories 2 RDS 16 Toes to bar 16 HSPU 32 Air squat 30 Calories  1  RD 18 Toes to bar 18 HSPU 36  Air squat

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spine then Barbell Power snatch Strength 6' Emom 3 Hang High Pull then Barbell cycling - Power Snatch 8 @? 6 @? 4 @? 2 @? 2@? Conditioning For time 21 Chest to bar 20 S.A Devils press @22,5 / 15 kg 22 Deadlifts @200/145 lbs - 90/65 kg 24 Box Jump over 20 S.A Devils press 21 Chest to bar 22  Deadlifts  Cap 12'

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell Hang squat clean Barbell Push Jerk Strength Front Squat  1 - 1 - 1 - 1 - 1 - 1 @90 - 95% Conditioning For time 6 - 8 - 10 - 12 @155/110 lbs - @70/50 kg Push Jerk 25 Wall Ball 5 - 7 - 9 - 11 Hang squat clean 60 Double unders / 80 S.U Cap 14'

  Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then Barbell C&J Conditioning - Team 2 3 RFT 20 KB Step up over @32/24 kg 40 Cal. Row  12 Clean and jerk @135/95 lbs - 61/42 kg Cap 15' REST 3' 3 RFT 30 Handstand push up 40/30 Cal. Bike 40 Air squat Cap 15'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Strength 4 RDS 10 Hip thrust 3 RDS 8 Barbell row supinated grip 3 RDS 12 Plank S.A. DB row Conditioning 3' Amrap  8 Hang S.A DB Snatch 2 Deadlifts @265/200 lbs - 120/90 kg 4 Burpee over the bar rest 1' and repeat for total of 3 rounds

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders then Barbell squat clean then Strength Back squat 1 - 1 - 1 - 1 - 1 - 1 @90 - 95% Conditioning 5 RFT 100 Double unders / 150 S.U 5 Squat cleans @145 / 100 lbs - 65/45 kg 3 Thrusters Cap 13'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine then 3 RDS 20'' Hollow hold 20'' Arch hold 3 RDS 15 V-sit leg extension 10 Double kb/db zombie crunch 3 RDS 15 Hollow rocks 15 Superman then Conditioning - Team 2 24' Amrap 80 - 70 - 60....continue -  Calories (Bike or Row) 20 Chest to bar pull ups 20 Box Jump 20 Rss kb swing @32/24 kg

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Barbell Push Jerk Barbell cycling - Push Jerk 9 @? 7 @? 5 @? 3 @? 6' Emom 1 Hang squat clean Conditioning 8 RFT 3 Front squat @220/155 lbs - 100/70 kg 6 Burpee facing bar 9 Strict HSPU Cap 12'

  Monday Treino 1. Segunda feira  Mobility and Warm up  Hip and thoracic spine  Then  Barbell Power snatch (technique) 5 RDS 5 Deadlift @80% 8 B/KB Pullover  Conditioning  12’ Amrap  10 KB step up @32/24 kg  8 Power snatch @135/95 lbs  6 Toes to bar 

Saturday Treino 6. Sábado Mobility and Warm up Hip and thoracic spine then 3 RDS 5 Worm walk 10 Hollow rocks 3 Barbell muscle clean 10 Dynamic Bird dog 10 Side v-ups Conditioning - Team 2 For time 40 Cal. Air Bike 30 Chest to bar 30 Power clean @115/85 lbs - 52/35 kg 30 Box jump over 40 Cal. Row 30 Sumo DL High pull  @115/85 lbs - 52/35 kg 30 Toes to bar 30 American KB Swing @24/16 kg 40 Cal.  Air bike 30 Chest to bar 30 Power clean 30 Box jump over 40 Cal.  Row 30 Sumo DL High pull 30 Toes to bar 30 American KB Swing @24/16 kg Cap 29'

  Friday Treino 6. Sexta Feira Mobility and Warm up Hip and shoulders then Barbell Overhead squat Strength Front Squat (rack) 1 - 1 - 1 - 1 - 1 - 1 @85 - 90% 3RDS 12 DB S.A Floor press Conditioning For time 35 Push ups 21 OH.Squat @115/85 lbs - 52/35 kg 14 S.A Devils press @22.5 / 15 kg 15 OH. Squat 14 S.A Devils press 9  OH. Squat 35 Push ups Cp 11'

Thursday Treino 4. Quinta Feira Mobiltiy and warm up Hip and thoracic spine then Barbell H. Power clean  Strength Barbell cycling - Hang Power clean 9 @? 7 @? 5 @? 3 @? 3 RDS 12 DB Single arm row Conditioning 3' Amrap 27 Double unders / 40 S.U 5 Deadlifts @220/155 lbs - 100/70 kg rest 1'  3' Amrap 27 Double unders 3 Deadlifts @265/200 lbs - 120/90kg rest 1' 3' Amrap 27 Double unders 1 Deadlifts @297/210 lbs - 135/95kg

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Handstand Push up (technique) then Every 1'30'' (5 rounds) max HSPU for quality unbroken Conditioning 50 Wall ball  then 3 RDS 15 Toes to bar 3 Wall walk 10 KB Step up (24/16 kg) then 25 *Wall ball unbroken Cap 13' *Quebrou, 5 burpee!!

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine then GLUTE ACTIVATION then 10' Emom 1' Max American kb swing unbroken @32/24 kg 2' rest Conditioning By in - Team 2 1.200 m *Row or 100 / 84*Calories Bike max rounds (no tempo restante) - individual 15 Hang power snatch @75/55 lbs - 35/25 kg 10 Pull ups 5 High box jump TIME: 18' * Cada atleta só poderá remar ATÉ 200 metros * Cada atleta só poderá pedalar ATÉ 15 calorias

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell clean and jerk (technique) Strength Back squat 2 - 2 - 2 @85% 1 - 1 - 1 @90% Conditioning For Time 27 Front squat @200/145 lbs - 90/65 kg 27 Burpee facing bar 21 Clean and jerk @135/95 lbs - 61/42 kg 21 Burpee facing bar Cap 10'  

Saturday Treino 6. Sábado  Mobility and Warm up Ankle, Hip and shoulders then 8' Amrap 4 Plank to elbows 5 Plank walk hand 10 Hollow rocks 5 Single arm db zombie crunch then Conditioning - Team 2 4 RFT 30 KB Lunges @32/24 kg 20 Box jump over 30/24 Calories (Bike or Row) 20 DB Single arm S2O 12 Bar muscle up Cap 24'

  Friday Treino 4. Sexta Feira Mobility and warm up  Hip and thoracic spine Barbell Clean Strength Complex 5 rds 1 DL + 1 Power cleans + 1 Hang P clean 3 rds 5 Clean high pull 3 rds 10 S.A DB Row Conditioning  9’ Amrap  6 S.A Devils press  4 Deadlifts @186/135 lbs - 85/60 kg 2 Hang P. clean

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip, thoracic and shoulders then Push Jerk (technique) 11' Emom Push Jerk 1' 5 2' 3 3' rest 4' 4 5' 2 6' rest 7' 3 8' 1 9' rest  10' 2 11' 1 Conditioning For Time 50 Wall ball  100 D.U / 130 S.U 40 Toes to bar 100 D.U  40 Handstand push up 100 D.U 50 Thrusters @75/55 lbs - 35/25 kg Cap 16'

Wednesday Treino 3 Quarta Feira Mobility and Warm up Hip, thoracic and shoulders then Pull up (technique) then Strength 6' Emom 1' 8 Romanian DL 2' 6 - 12 Chin up Conditioning - Individual 3 RFT 28 American ketllebell swing @32/24 kg 16  Burpee over kb 12 Calories Row or 12/9 Calories Bike Cap 15'  

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then  Barbell hang squat clean Strength Front Squat (rack) 1 - 1 - 1 - 1 - 1 - 1 @80 - 85% then Barbell cycling - Hang squat clean 9 @? 7 @? 5 @? 3 @? Conditioning 8' Amrap 24 Double unders - 40 S.U 4 Front rack step up over @16/16-12/12 kg 3 S2O @145/100 lbs - 65/45 kg

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Barbell H.P Snatch Strength Barbell cycling - Hang power snatch  9 @?  7 @? 5 @? 3 @? 3 @? 3 RDS 10 Hip thrust 8 Pull over (kb/DB/plate) Conditioning For time 5 Wall walk 40 Dumbbell Snatch 15 Chest to bar 5 Wall walk 30 Deadlifts @265/200 lbs - 120/90 kg 15 Bar muscle up Cap 11'

Saturday Treino 6. Sábado Mobility and Warm up Hip and Thoracic spine then Raise body temperature Barbell power clean then Conditioning - Team 2 4 RFT 120 Double unders / 180 S.U 18 Toes to bar 16 Power clean @115/85 lbs - 52/35 kg Cap 13' Rest 4' 13' Amrap  30 American KB Swing @32/24 kg 30 Cal. Row 20 Cal. Bike  

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Barbell overhead squat Strength Back Squat 3 - 3 - 3 @80% 1 - 1 - 1 @85% Conditioning 10' Amrap  10 Single arm DB thruster @22.5/15 kg 4 Single arm Devils press 10 H.S.P.U 5 Overhead squat @135/95 lbs - 61/42 kg