Your workout of the day - CF 8585

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and shoulders  Then  12’ Emom 1’ 10 - 15 Toes to bar  2’ 20 - 30” Hollow hold 3’ 10 -15 push ups 4’ 8 -10 plank walk hand  Then 10’ Emom 1’ 15 Thrusters @75/55 lbs - 35/25 kg 2’ 50 Double unders / 70 SU Then  3 RFT - Team 2 30 Calories (row or bike) 20 Globet squat clean @32/24 kg 24 American KB swing  Cap 15’

  Friday   Treino 5. Sexta Feira  Mobility and Warm up  Hip and thoracic spine  Then  Barbell H. power snatch  Strength 4 RDS 3 Deadlifts 85% em seguida 6 *saltos em **plataforma *Saltos rápidos. Não deve se estender na caixa (''bate e volta'') Descanso de 3 minutos rigoroso! (cada série) **Caixa, Step, sobre a barra ou livre vertical. CASO não possa saltar, FAÇA 8 Russian KB Swing  4 RDS 3 Hang Power snatch @75% Conditioning  3’ Amrap  8 DB snatch  4 KB Step up over @24/16 kg Rest 1’ and repeat for total of 3 rounds

Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and shoulders  Then  Squat clean and push jerk Strength  6 RDS  2 Squat clean + 1 push jerk 4 RDS 8 - 15 Dip in box  Conditioning  3 RFT  40 Air squat  20 HSPU  10 S2O @135/95 lbs - @61/42 kg Cap 12’

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Thoracic spine and shoulders  Then Pull up (technique) Then  Conditioning  - Team 2 9’ Amrap  12 Chest to bar  12 Burpee box jump over  Rest 3’ 9’ Amrap  300 m Row  20/14 Cal Bike 

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then 4 RDS 3 Shoulder press (75-80%) Em seguida 6 - 8 Plyo Push up (adapte caso seja necessário para manter o estímulo) Descanso de 3 minutos (cada série) then Every 1'30'' for 6' 6 Front rack lunges 9 Floor press (bridges position) DB/KB Conditioning 30 F.S @115/85 lbs - 52/34 kg 100 D.U/ 130 S.U 20 F.S @155/110 lbs - 70/50 kg 100 D.U 10 F.S @200/145 lbs - 90/65 kg 100 D.U then max Wall ball  in the remaining time TIME:12'

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Thoraci spine then Barbell Power clean  then Warm up Deadlift Strength 4 RDS 3 Deadlifts 80% em seguida 6 *saltos em **plataforma *Saltos rápidos. Não deve se estender na caixa (''bate e volta'') Descanso de 3 minutos rigoroso! (cada série) **Caixa, Step, sobre a barra ou livre vertical. CASO não possa saltar, FAÇA 8 Russian KB Swing Conditioning For Time Power clean @175/120 lbs - 80/55 kg 21 - 15 - 9 Alter. Devils Press 16 - 12 - 8 15 Toes to bar Cap 12'

Saturday Treino 6. Sexta Feira Mobility and Warm up Hip and thoracic spine then 8' Emom 1' 15 - 20 American KB Swing @32/24 kg 2' 15 - 20 V- ups Conditioning 4 RFT 20 Hang p.snatch @95/65 lbs - 42/30 kg 24 Chest to bar pull ups 40 Calories ( bike or row ) 20 Sumo deadlift high pull 24 Handstand push up Cap 26'

  Friday Treino 6. Sexta Feira Mobility and Warm up then Push Jerk Strength - Rack 6 RDS 2 Push press + 1 P. Jerk 6' Emom 1' 12 kb Split squat leg left 2' 12 kb Split squat leg right Conditioning 3' Amrap 9 Wall ball 6 Push Jerk @135/95 lbs - 61/42 kg 3 Front squat rest 1'30'' and repeat for total of 3 rounds

Thursday Treino 4. Quinta Feria Mobility and Warm up Hip and thoracic spine then Barbell power clean then Strength  6 RDS 1 PC + 1 Hang power clean 4 RDS  5 W. Strict pull up Conditinionng For Time 32 Deadlifts @220/155 lbs - 100/70 kg 20 Toes to bar 15 Burpee facing bar 28 DB Snatch 20 Toes to bar 15 Burpee facing bar 24 Power cleans @155/110 lbs - 70/50 kg 20 Toes to bar 15 Burpee facing bar Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders Then 12' Emom 1' 2 a 3 Wall walk  2' 10 Single arm kb zombie crunch (5/5) 3' 10 - 15 Abs Vela then 8' Emom 1' 10 - 12 kb Jumping squat 2' 30'' kb Wall sit then Conditioning - Team 2 15' Amrap 24 Handstand push up 20 Step up bodyweight 30 Calories - Row or Bike

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Thoracic spine then Barbell Hang power Snatch Strength Every 2'30'' for 15' (6 rounds) 5 Sumo Deadlifts @70 a 75% + 30 a 45'' Single arm kb farm hold Conditioning 4 RDS 50 Double unders / 75 S.U 8 Hang power snatch @135/95 lbs - 61/42 kg then Max A.KB.Swing in the remaining time. - @24/16 kg  Time 10'  

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders  then Barbell Cluster Strength Back squat 2 - 2 - 2 - 2 - 2 - 2@85% 3 RDS 8 a 10 Seated shoulder press 12' Emom 1' 12 Burpee over the bar 2' 12/9 Air Bike 3' 7 Cluster @115/85 lbs - 52/35 kg

    Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 16' Emom 1' 20'' ME Air Bike 2' 12 kneelling slam ball  3' 8 a 12 Double DB/KB zombie crunch 4' 8 a 10 Plank walk hand Conditioning 18' Amrap - team 2 30 Air squat 20 Box jump over  10 Handstand push up *Every 3 minutes performe 20 Thrusters @75/55 lbs - 35/25 kg

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Thoracic spine Then Power snatch Strength 5 RDS 5 Sumo Deadlift @75%  3 RDS 15 Single leg hip thrust 12 Plank DB Row 12' Emom 1'15 Toes to bar 2' 16/12 Calories Row 3' 9 Power Snatch 110/75 lbs - 50/34 kg

  Thursday Treino 4. Quinta Feira Mobiltiy and Warm up Hip and Shoulders then Barbell squat clean and push jerk Strength 4' Emom 3 Squat clean 4' Emom 2 Push jerk 4' Emom 1 Squat clean and jerk Conditioning 10' Amrap  1 Front squat @135/95 lbs - 61/42 kg 1 Alt. Devils press 2 Front squat 2 Alt. Devils press

Wednesday  Treino 3. Quarta Feira Mobility and Warm up then Thoracic and shoulders then Pull up - technique then Conditioning 3 RFT  - Team 2 40 American KB Swing @24/16 kg 60 Calories (row or bike) 20 Chest to bar pull ups Cap 20'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then Front Squat  Strength 5 - 5 - 5 - 5 - 5 @70% 3 RDS  8 - 10 Seated shoulder press (DB/KB) Conditioning 12' Amrap 14 Wall ball 27 Double unders / 40 S.U *Every 2'30'' perform 10 Shoulder to overhead. Unbroken!! @95/65 lbs

  Monday Treino 1. Segunda Feira Mobility and Warm up Thoracic spine then Barbell Hang power snatch then Complex  5 RDS 2 Hang High pull + 2 Hang p snatch 3 RDS 10 Hip Thrust 10 Single arm DB Row Conditioning For time 20 Burpee over then bar  25 Toes to bar 35 Deadlifts @265/200 lbs - 120/90 kg 25 Toes to bar 20 Burpee over the bar Cap 11'

Saturday Treino 6. Sábado Mobility and Warm up then 3 RDS 10 Plank DB row 20 Bear plank DB passthrough 3 RDS 40'' KB Farm hold 12 V-sit kb rotation then Conditioning - Team 2 70/56 Cal. Bike  then max rounds 16 Chest to bar 8 Hang Power clean @145/100 lbs - 65/45 kg Time: 10' REST 2' 70 Cal. Row  then max rounds 56 Double unders / 80 S.U 12 Alternate Devils press Time: 10'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and Shoulders then Barbell squat clean then 5 RDS - (RACK) 3 Front RACK SPLIT SQUAT @45% - 55% of front squat 3 RDS 8 - 12 Single arm floor press (bridges position) Conditioning 9 RFT 3 Squat cleans @135/95 lbs - 61/42 kg 6 Box jump over 9 Push ups Cap 10'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Thoracic spine then Barbell Hang P snatch Then 9' Emom 3 Hang Power snatch Conditioning 2 RDS 20 DB Hang snatch 90 Double unders / 120 S.U then 20 Deadlifts @245/175 lbs - 110/80 kg then 3 RDS 45 Double unders / 70 S.U 12 Chest to bar then 20 Deadlifts  @245/175 lbs - 110/80 kg Cap 15'  

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and Shoulders then 5' Amrap 8 v-sit leg extension 12 abs escalada then Bike intervals 15'' ME (6 rounds) Rest 1'15'' Conditioning - team 2 15' Amrap 30 Air squat 10 Burpee box jump over 6 Wall walk  Dinamica (Bike intervals) 0 - 15’’ (A 30’’ 45’’ (B 1’’ - 1’15’’ (C 1’30’’ - 1’45’’ (A 2’ - 2’15’’ (B 2’30’’ - 2’45’’ (C .....

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine Strength 5 RDS 6 Romanian Deadlift @55% of DL 5 RDS  3 Weighted chin up Conditioning 12' Emom 1' 16 Cal Row  2' 10 Toes to bar + max KB Swing unbroken @32/24 kg 3' 20'' a 30'' KB Side to side

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Strength Back squat 3 - 3 - 3 - 3 - 3 @80% 4 RDS 3 Shoulder press  4 RDS 1 Push press Conditioning 3' Amrap  9 Wall ball 3 G2OH @135/95 lbs - 61/42 kg rest 1' and repeat for total of 3 rounds

  Saturday  Treino 6. Sábado  Mobility and Warm up Hip and shoulders  Then 5’ Amrap 6 Zombie crunch  6 Abs vela  3 RDS 10 Landmine rotation (cada lado) 20-30” Plank single arm (cotovelo no solo) Conditioning - Team 2 For Time 40/30 Cal Air bike  80 Dumbbell snatch  80 Front rack lunges   @95/65 lbs - 42/30 kg  40/30  Cal Air bike  Cap 10’ rest 2' 10' Amrap 40 Cal Row   20 Handstand push ups  20 Overhead squat @95/65 lbs - 42/30 kg