Your workout of the day - CF 8585

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Power clean Strength 5 RDS 3 P. Clean touch and go 3 RDS 10 Hip Thrust 9 Single arm DB row Conditioning 10' AMRAP 9 Deadlifts @175/120 lbs - 80/55 kg 6 Toes to bar 3 Burpee over the bar

  Thursday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Strength 4 RDS 3 Shoulder press 4 RDS 1 Push press 3 RDS 8 - 15 Dip in box For Time 40 Handstand push up 40 Wall ball 30 Front rack step up @16/16-12/12 kg 9 Wall walk 40 Wall ball  Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and shoulder then Technique Gymnastics Pull ups  then Conditioning - Team 2 3 Rounds 30 A.KB Swing 24 Burpee box jup over 18 Chest to bar  then 1600 m row Cap 21'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then Barbell squat clean then Strength Back squat  3 - 3 - 3 - 3 - 3 - 3 @80% Conditioning 15' Emom 1'12/9 Cal. Bike 2' 10 Double KB Push Jerk @24/24-16/16 kg 3' 9 Squat clean unbroken @???

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Barbell Power snatch Strength 7' Emom 3 Sumo Deadlifts @75% 4 RDS 6 KB Split stance RDL Conditioning For Time 75 Double unders / 100 S.U 20 Alternate Devils press 18 Hang power snatch @115/85 lbs - 52/35 kg 20 Alternate Devils press 75 Double unders / 100 S.U 18 Hang power snatch Cap 12'

  Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine then  3 RDS  2 Hang high pull + 1 Hang muscle clean 10 Plank walk hand + 15 Hollow rocks then For time - Team 2 80 Cal. Row 70 Dumbbell Snatch 60 Strict HSPU 300 Double unders / 450 S.U 70 Hang P. Clean @115/85 lbs 60 Chest to bar 80 Cal. Air Bike Cap 28'

Friday Treino 5. Sexta Feira  Mobility and Warm up Hip, thoracic and shoulders then Barbell Push Jerk Strength - Saída do Rack Back squat 5 - 5 - 5 - 5 - 5 @75% 3 RDS 6 Floor press Conditioning 5 RFT 9 Toes to bar 7 Push Jerk @115/85 lbs - 52/35 kg 5 Thrusters Cap 10'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip, Thoracic and shoulders then DEADLIFTS Every 15''  (4 ROUNDS) 1 DL @85% rest 2' Every 20'' (6 ROUNDS) 1 DL @90% 5 RDS 10 Hip thrust Conditioning In 2 minutes 12 American kb Swing @32/16 kg 7 a 9 Burpee box jump over max Power clean unbroken @???? rest 2' and repeat for total of 4 rounds

Wednesday Treino 3.Quarta Feira Mobility and Warm up   hip and shoulders then 3 Rds 10 One kb V-sit press 12 Abs vela then 10' Emom 1' 15'' Handstand hold + max HSPU 2' Rest Conditioning - Team 2 8' Amrap 8 Inchworm push up  4 Wall walk 60 Double unders / 90 S.U rest 2' 8' Amrap 16 Jumping squat 12 Step up Bodyweight 14 Calories Air bike

  Tuesday Treino 2. Terça Feira Mobiliy and Warm up   Thoracic spine then Barbell H.P.S (Technique) Strength - Cluster training Hang power snatch Every 25''  (4 ROUNDS) 2 HPS @80% of power rest 2' Every 20'' (8 ROUNDS) 1 HPS @85% 3 RDS 10 Barbell Row supinated grip Conditioning 15' Emom 1' 16/12 Cal Row 2' 10 Strict Pull up 3' 10 Deadlifts unbroken @???

Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders Then  Squat clean  Strength - Cluster training  Every 30” for 2’ 4 squat clean  Rest 2’ Every 25” for (5 rounds) 3 squat clean  Rest 2’ 4 Rounds  3 Shoulder press ( rack ) Conditioning  3 RFT 27 Wall ball  18 Box jump  12 Alternate DB Devils press  Cap 13’

  Saturday Treino 5. Sexta Feira Mobility and warm up Hip and shoulders then 3 RDS 10 V-sit kb rotation 12 Side V-up then Conditioning - Team 2 For time 48 Front rack reverse lunges @115/85 lbs - 52/35 kg 40 Burpee over the bar 48 Front squat 72 Calories Air bike  Cap 12' rest 3' 12' Amrap 12 Double DB Press @22.5/15 kg 12 Push ups 6 Bar muscle up 24 Calories Row  

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Barbell Hang P Snatch DEADLIFTS Every 30''  (4 ROUNDS) 3 DL @80% rest 2' Every 20'' (4 ROUNDS) 2 DL @85% rest 2' Every 20'' (4 ROUNDS) 2 DL @85% 3 RDS 12 DB Pullover  Conditioning 10' Amrap 27 Double unders / 40 S.U 7 Hang Power snatch @95/65 lbs - 42/30 kg

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Strength 5 RDS 3 Shoulder press - Saída do rack then Front squat  - take the bar of the floor Cluster Training Every 30''  (5 ROUNDS) 3 F.S @80% of clean rest 2' Every 30'' (4 ROUNDS) 3 F.S @85% of clean   Conditioning For Time 30 S.A Overhead lunges @22.5/15 kg 25 Handstand push up 20 Squat clean @165/120 lbs - @75/55 kg 25 Handstand push up 50 Wall ball  Cap 11'

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Thoracic and shoulders  Then Strength  5 RDS  3 Weighted chin up  Then  For Time - team 2 2 200 m Row  3 RDS 40 American KB Swing @24/16 kg 30 Toes to bar then 150 Calories Air bike Cap 30'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Back squat 5 - 5 - 5 - 5 - 5 @75% 3 RDS 10 Floor press (kb/db) 10 Dip in box Conditioning 4' Amrap 6 Single arm db thruster @22,5/15 kg 4 S.A. Devils press 6 Box jump over rest 2' and repeat for total of 3 rounds

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Thoracic spine  then Hang power clean Strength HANG POWER CLEAN - % of Power Every 30'' (5 ROUNDS) 3 H.P.C @75% rest 2' Every 30'' (4 ROUNDS) 2 H.P.C @80% 4 RDS 10 Hip thrust Conditioning 3 RFT 45 D.U 3 Deadlifts @285/210 lbs 15 Pull ups 45 D.U 3 Deadlifts Cap 12'

Saturday Treino 6. Sábado  Mobility and Warm up Thoracic spine then Core Strength 4 RDS 45'' Single arm KB Farm walk (estacionária) 12 Single arm Plank DB Row 10 Landmine rotation (cada lado) - ADD peso se possivel Conditioning For time - Team 2 50 Calories Bike or Row 50 SDHP @95/65 lbs - 42/30 kg 40 Hang P Snatch 30 S.A Devils press 20 Box Jump over 40 Calories 40 SDHP 30 Hang P Snatch 20 S.A Devils press 20 Box Jump over 30 Calories  30 SDHP 20 Hang P Snatch 10 S.A Devils press 20 Box Jump over Cap 21'

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Strength - Saída do Rack 5 RDS 3 Back Reverse Lunges (cada perna) 4 RDS 6 Floor press Conditioning For Time 2 RDS 50 D.U / 75 S.U 10 S2O @100/75 lbs - 45/34 kg then 2 RDS 15 T2B 10 Front squat then 3 RDS 50 Double unders 10 Toes to bar 15 Thrusters Cap 12'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Thoracic spine then  Hang power clean Strength - Cluster training DEADLIFTS Every 30''  (5 ROUNDS) 4 DL @75% rest 2' Every 25'' (5 ROUNDS) 3 DL @80% 3 RDS 8 - 12 Chin up Conditioning 50 DB Snatch then 4 RDS 9 Burpee facing bar 12 Hang Power cleans @135/95 lbs - 61/42 kg Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3 RDS 10 Plank walk hand 20 Hollow rocks then Conditioning - Team 2 15' Amrap 20 Calories Row 20/12 Hand release push up 12 Jumping lunges 24/16 Hand release push up 16 Jumping lunges 24 Calories Row 28/20 Hand release push up 20 Jumping lunges 32/24 Hand release push up 24 Jumping lunges 28 Calories Row 50 DB pass through @22.5/15 kg rest 3' 15' Amrap 20 Calories   Air bike 8 kb Step up @16/12 kg 10 Handstand push up 10 kb Step up  14 Handstand push up 24 Calories   Air bike 14 kb Step up  18 Handstand push up 16 kb Step up  22 Handstand push up 28 Calories Air bike 30 Double kb zombie crunch @16/16 - 12/12 kg

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spine  then Barbell H.P.Snatch Strength - Cluster training Hang power snatch Every 30''  (6 ROUNDS) 3 HPS @75% rest 2' Every 25'' (5 ROUNDS) 3 HPS @75% 3 RDS 10 Barbell Wide grip row Conditioning 4 RFT 90 D.U / 120 S.U 24 American KB Swing @24/16 kg 9 Bar muscle up Cap 13'

Monday Treino 1. Segunda Feira Mobility and Warm up Ankle, hip and shoulders then Strength Front squat  - take the bar of the floor Cluster Training Every 30''  (5 ROUNDS) 4 F.S @75% of clean rest 2' Every 25'' (4 ROUNDS) 3 F.S @80% of clean   3 Rounds 6 - 10 Weighted Dip in box then Conditioning 14' Amrap 25 Wall ball  then 15 Burpee Box jump over 15 Ketllebell S2O @16/16-12/12 kg then 25 Wall ball  2 Rounds 10 Burpee Box jump over 10 15 Ketllebell  S2O then 25 Wall ball  3 Rounds 10 Burpee Box jump over 10 Ketllebell  S2O

  Saturday Treino 6. Sábado Mobility and Warm up Hip, thoracic and shoulders then Cluster Conditioning - Team 2 4 RFT 6 Wall walk 12 Strict pull up 12 Cluster @135/95 lbs - 61/42 kg Cap 16' rest 4' 3 RFT 600 m Row 24 Cal bike  24 KB Front rack lunges @24-24/16/16 kg Cap 16'

  Friday  Treino 5. Sexta Feira  Mobility and Warm up Hip and thoracic spine  Then  Barbell hang P snatch Strength - Cluster training Hang power snatch Every 30''  (6 ROUNDS) 4 HPS @70% rest 2' Every 30'' (5 ROUNDS) 4 HPS @70% Then  3 RDS 8 Stiff  10 DB Pullover  Conditioning  In 5 minutes 20 S.A Devils press then max rounds (no tempo restante) 9 Toes to bar 3 Deadlift @265/200 lbs - 120/90 kg rest 2' and repeat

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Back squat 6 - 6 - 6 - 6 - 6 @70% 3 RDS 6 - 12 Dip in Paralela Conditioning 4 RFT 15 Handstand push up 10 Thruster @135/95 lbs - 61/42 kg 12 Box jump Cap 13'

Wednesday Treino 3. Quarta Feira  Mobility and Warm up thoracic spine and shoulders then Every 2' for 8' 6 - 15 Pull ups unbroken (for quality) then Every 1'30'' for 6' 3 Weighted Chin up (for strength) then 3 RDS 45'' Single arm KB farm WALK (marcha estacionária) 12 Side v-ups Conditioning - Team 2 16' Amrap 10 *KB High pull @??? (para cada atleta) 12 *KB Swing  (para cada atleta) 8 *Burpees  (para cada atleta) 20 Calories Row or Bike *Sincronizado