Your workout of the day - CF 8585

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then  3 RDS 40'' Plank single arm  12 Landmine rotation 15 V- ups then Bike intervals 7 RDS 10'' ME Air bike rest 1'20'' Dinamica: 0 - 10'' A 30'' - 40'' B 1' - 1' 10'' C ..... Conditioning 9 RFT 2 Wall walk 8 Strict Handstand push up 15 Air squat Cap 13'

Tuesday Treino 2. Terça Feira  Mobility and Warm up Hip and thoracic spine then Barbell Power snatch  Strength 7' Emom 5 Power Snatch touch and go then Team 2 10' Amrap 20 Chest to bar 20 Slam ball 20 A.kb Swing @32/24 kg rest 3' 10' Amrap 20 Box Jump 30 Cal. Row 40 DB Snatch @22,5/15 kg

  Monday Treino 1. Segunda Feira  Mobility and Warm up Hip and shoulders then Thrusters 9' Emom 3 Heavy Thrusters 4 RDS 8 -10 Barbell floor press Conditioning For time 12-9-6-3-6-9-12 Squat clean @145/100 lbs - 65/45 kg Burpee over the bar cap 11'

Saturday Treino 6. Sexta Feira Mobility and Warm up Hip and Shoulders then Core conditioning 3 RDS 16 kb Single arm z.crunch (8/8) 24 Plank DB passthrough 3 RDS 20 V- sit leg extension 15 Sit ups Double Tabata alternate Hollow rocks kb russian twist  then Conditioning 6 RFT 50 Double unders / 75 S.U 12 Handstand push up 6 Front squat @175/120 lbs - 80/55 kg 12 Toes to bar Cap 21'  

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then 2 Hang high pull + 1 H. muscle + 1 Power balance (empty bar) Barbell Hang P. snatch Strength 6 RDS 3 Hang Power snatch as heavy as possible Conditioning - Team 2 80 A KB Swing @32/24 kg then 3 RDS 30 Calories (Bike OR Row) 18 Deadlifts @220/155 lbs - 100/70 kg Cap 16'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Thruster Strength 4 RDS - (saida do rack) 3 Heavy Thrusters  Em seguida 6 - 8 Plyo Push up (adapte caso seja necessário para manter o estímulo) Descanso de 2 minutos (a cada série) 3 RDS 8 Single arm Landmine press (add peso) Conditioning 22 Thrusters @115/85 lbs - 52/35 kg then 3 RDS 5 Wall walk  10 Altern. Devils press then 44 Wall ball Cap 12'

Wednesday Treino 3. Quarta Feira Mobility and Warm up thoracic spine then 16' Emom 1' 11/8 Calories or 30'' ME Air bike 2' 14/11 Cal. or 30'' ME Row 3' 20 Hollow rocks 4' rest  then Conditioning 5 RDS 35 D.U / 50 S.U 10 chest to bar then 5 RDS 35 D.U 15 Toes to bar Cap 14'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Strength Back Squat  5 - 5 - 5 - 5 @80 a 85% em seguida 5 a 8 vertical jump rest 2' each round Push press - take the bar of the floor 3 - 2 - 1 - 1 - 1 then Conditioning 4' Amrap (3 rounds) 8 kb Globet squat clean @32/24 kg 6 kb step up 4 Burpee box jump over rest 1' and continue

Monday Treino 1. Segunda Feira Mobility and Warm up  Hip and thoracic spine Strength  4 RDS  5 Romanian Deadlift @65 a 70% - 8 of Deadlift. Em seguida 8 a 10 Russian KB Swing (mais potente possível) Rest 2' each round In 15 seconds  2 Hang high pull + 1 P. Clean @70-75% of Power  Rest 1’15” and repeat for total of 4 rounds Conditioning For time 42 DB Hang snatch then 3 RDS 15 H.S.P.U 9 Power clean @175/120 lbs - 80/55 kg Cap 10'

Saturday  Treino 6. Sábado  Mobility and Warm up Hip, thoracic and shoulder then 3 RDS Prone TWY 10 Plank DB Row V- Sit leg extension 2 Hang muscle snatch Then Conditioning - TEAM 2 2 RDS 16 Bar muscle up 30 American KB Swing @32/24 kg 2 RDS 30 T2B 30 American KB Swing @32/24 kg Cap 12' REST 3' 2 RDS 16 Hang P. Snatch @115/85 lbs - 52/35 kg 24 Calorias Row 2 RDS 30 SDHP  24 Calories Row Cap 12'

Friday Treino 5. Sexta Feira Mobility and Warm up then Barbell Push Jerk 4 RDS 3 Push Jerk (75 - 80%) Em seguida 6 - 8 Plyo Push up (adapte caso seja necessário para manter o estímulo) Descanso de 2 minutos (a cada série) 3 RDS 10 Floor press (bridges position) Conditioning 12' Emom 1' 10 a 15'' ME Air bike 2' 10 a 15 H.S.P.U 3' 8 a 10 Altern. Devils press

  Thursday Treino 4. Quinta Feira  Mobility and Warm up Hip and Thoracic spine then Power clean Strength 6 RDS 3 Power clean touch and go as heavy as possible 3 RDS 8 Barbell row supinated grip  8 a 12 Chin up Conditioning 10' Amrap 45 D.U / 75 S.U 3 Deadlifts @70 - 75%

Wednesday Treino 3. Quarta feira Mobility and Warm up Hip and Shoulders then 3 RDS 45'' Single arm kb farm hold 45'' Single arm plank (cotovelo no chão) then 50 Hollow rocks 3 RDS 10 Landmine rotation (cada lado) 15 Side V-ups then  30 Abs Vela Conditioning 5 RFT 20 / 15 Push ups  4 Wall Walk 30 Air squat 15 Box jump over Cap 20'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spine then Barbell Power snatch Strength  4 RDS  6 Sumo Deadlift @80 - 85% of DL. Em seguida 8 a 10 Russian KB Swing (mais potente possível) Rest 2 - 3’ each round In 15 seconds  2 Hang high pull + 1 P. Snatch @70-75% of Power  Rest 1’15” and repeat for total of 4 rounds Conditioning 12' Emom 1' Max power snatch unbroken (escolha a carga) 2' 14 Calories Row 3' Max Bar muscle up unbroken 

Monday  Treino 1. Segunda Feira  Mobility and Warm up Ankle, hip and shoulders then Barbell Hang squat clean then Strength Back Squat  5 - 5 - 5 - 5 @75-80% em seguida 5 a 8 vertical jump rest 2' each round 4 RDS 1 Heavy Hang Squat clean  then Conditioning 11' Amrap 1 Hang squat clean @135/95  lbs - 61/42 kg 3 Front Squat 5 B.O.B 2 Hang squat clean 4 Front Squat 6 B.O.B 3 Hang squat clean 5 Front Squat 7 B.O.B 4 Hang squat clean 6 Front Squat 8 B.O.B

 Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then 3 RDS 10 Plate zombie crunch 15 V- ups 30 Russian twist then Conditioning For time - Team 2 By in 80 Calories (Bike or Row) Then 3 RDS 30 H.S.P.U 40 FR Lunges @115/85 lbs - 52/35 kg 6 Wall walk 30 S2O Then By out 80 Calories (Row or Bike) Cap 27'

Friday  Treino 5. Sexta Feira  Mobility and Warm up   Hip and thoracic spine  Then  Power snatch  Strength  Deadlift  3-3-3-3-3 @80-85% 3 RDS 12 DB single arm Row  Conditioning  12' Amrap 9 Pull ups 6 H.DB Snatch @22.5/15 kg 12 Box Jump 3 Power Snatch @155/100 lbs - 70/45 kg

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders then Barbell Hang cluster Strength Front Squat  - (rack) 3 - 3 - 3 - 3  @80% Every 30'' for 4'  1 Heavy Hang cluster then Conditioning 3 RDS 21 Wall ball 9 Plank walk hand then 3 RDS 63 Double unders / 90 S.U 6 Hang squat clean @200/145 lbs - 90/65 kg Cap 15'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and shouldes 2 RDS 30 Escalada 25 V- sit leg extension 20 Plank shoulder taps then 10' Emom 1' 9 - 12 / 7 - 9 Calories Air Bike + Max HSPU 2' rest  R EST 2' 10' Emom 1' 10 - 12 / 12 - 16 Calories Row + Max toes to bar 2' rest  REST 2' 10' Emom 1' 12 Burpee over the KB + Max KB Swing 2' rest   

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Barbell Push Jerk 4 RDS 3 Push Jerk (70 - 75%) Em seguida 6 - 8 Plyo Push up (adapte caso seja necessário para manter o estímulo) Descanso de 2 minutos (a cada série) Every 2’ for 8' 6 Front rack Reverse lunges (3 each leg) Heavy!! 12 Jumping lunges  Conditioning 4 RFT 15 Front squat @135/95 lbs -  10 Box jump over 12 S2O 10 kb Step up @ 24/16 kg Cap 15'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Thoracic spine  then Strength  4 RDS  6 - 8 Romanian Deadlift @65% of DL. Em seguida 8 a 10 Russian KB Swing (mais potente possível) Rest 3’ each round In 15 seconds  2 Hang high pull + 2 Hang P. Clean @70-75% of Power  Rest 1’30” and repeat for total of 4 rounds Conditioning For Time 20 Hang power clean @175/120 lbs - 80/55 kg 6 Wall walk 12 Bar Muscle up 6 Wall walk 20 Hang Power clean 24 Chest to bar Cap 11'

Saturday   Treino 6. Sábado  Mobility and warm up  Hip, thoracic and shoulders  Then  3 RDS   1 Hang high pull + 1 Hang muscle clean  10 Plank DB Row  20 Hollow rocks  Then  16’ Emom  I’ 14 Cal Row  2’ 14 Toes to bar  3’ 14 Burpee over the bar  4’ rest  Then  Team 2 14’ Amrap  16 Hang Power clean @135/95lbs - 61/42 kg 20 DB snatch @22.5/15 kg  120 Double unders / 180 S.U 

Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  Then  Barbell squat clean and push jerk  Strength  Front Squat  4 - 4 - 4 - 4 - 4 @75% 3 RDS  12 Dip in box  12 kettlebell Overhead triceps extension  Conditioning  11’ Amrap  5 Squat clean and Jerk @135/95 lbs - 61/42 kg 10 Box jump over 

Thursday   Treino 4. Quinta Feira  Mobility and Warm up  Hip and thoracic spine  Then  Strength  4 RDS  8 Romanian Deadlift @60% of DL. Em seguida 8 a 10 Russian KB Swing (mais potente possível) Rest 3’ each round 3 RDS  12 DB Pullover  Conditioning  12’ Emom  1’ 11/8 Calorias Air Bike  2’ 8 Power Snatch @135/95 lbs - 61/42 3’ 10 - 12 Strict Pull up 

Wednesday   Treino 3. Quarta Feira  Mobility and Warm up  Then  8’ Emom - plank single arm  (cotovelo no solo) 1’ 25-45” plank single arm (left 2’  25-45” plank single arm (right  Then  8’ Emom  1’ 30” Double KB Overhead hold 2’ Max Handstand push up  Conditioning  10 RFT  12 Air Squat  10 Push ups  4 Wall walk  12 Toes to bar Cap 20’

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Then  Hip and thoracic spine  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  In 15 seconds  2 Hang high pull + 2 Hang P. Clean @70-75% of Power  Rest 1’30” and repeat for total of 4 rounds Conditioning  10’ Amrap  4  Altern. D.V press  @22.5/15 kg  6 Hang DB snatch  4 Bar muscle up or 6 Chest to bar pull ups

Monday  Treino 1. Segunda 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 2 minutos (cada série) then Every 2’ for 6' 6 Front rack lunges 12 Jumping lunges  Conditioning  50 Wall ball  then  3 RFT 9 Clusters @115/85 lbs - 52/35 kg  9 Burpee facing bar  Then  50 Wall ball  Cap 12’