Your workout of the day - CF 8585

Thursday Treino 4. Quarta Feira Mobility and Warm up Hip and Shoulders then Strength 5 RDS 5 Front Squat @75% 3 RDS 12 Dip in box 8 Floor press Conditioning 4 RDF 27 Wall ball  15 KB Shoulder to overhead @16/16 / 12/12 kg 10 Front rack step up @16/16 / 12/12 kg Cap 14'

Wednesday Treino 3. Quarta Feira  Mobility and Warm up Thoracic spine ans shoulders then 15' EMOM 1' 12'' ME Air Bike  2' 30'' ME Row  3' 9 - 12 Double kb zombie crunch Conditioning 16' Amrap 5 Chest to bar 6 Plank walk hand 7 Toes to bar 8 Box Jump 

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Hang squat clean  Strength 6' Emom 3 Hang squat clean as heavy as possible (unbroken) 6' Emom 1 Heavy Push Press Conditioning For time 200 Double unders / 280 S.U then 15 - 12 - 9 - 6 - 3 Thrusters @135/95 lbs - 61/42 kg 8 Burpee Facing bar Cap 12'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Snatch then Strength 6' Emom 2 *Power snatch + 1 Hang squat snatch *touch and go 3 RDS 6 Barbell Split stance RDL 15 Single leg glute bridges Conditioning For Time 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Chin up Deadlifts @235/165 lbs - 105/75 kg 3 Wall walk Cap 15'

  Saturday Treino 6. Sábado Mobility and Warm up Hip, thoracic and shoulders then 3 RDS 10 Plank DB Row 40'' S.A. KB Farm hold 10' Emom 1' 18 Russian KB Swing @32/24 kg 2' 10 Altern. Devils press then Conditioning - Team 2 16' Amrap 40 Toes to bar 30 Calories 20 Hang power clean @115/85 lbs - 52/35 kg

  Friday Treino 5. Sexta Feira  Mobility and Warm up Hip and Shoulders  Then  Push Jerk  Strength - saída do rack 5 RDS 4 Push jerk touch and go 6’ Emom   1’ 5 Front rack lunges leg left 2’ 5 Front rack lunges leg right  Conditioning  3 RFT  100 Double unders / 150 SU 45 Wall ball  Cap 11’

Thursday Treino 4. Quarta Feira  Mobility and Warm up  Hip and thoracic spine  Then  Power cleans  Strength  Every 45” ( 8 Rounds ) 2 Power cleans + 1 Hang squat clean (touch and go) 4 RDS 3 - 5 Sumo DL high pull  Conditioning  4’ Amrap (3 Rounds) 6 DB snatch  3 Deadlifts @220/155 lbs - 120/85kg 5 Stric pull up  Rest 1’ and continue 

  Wednesday  Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 3 RDS 8 Single arm zombie crunch 30'' Plank single arm 12 Side v- ups then Conditioning 5 RFT 24 Calories 12 Burpee step up 24 Calories 16  Strict Handstand push up 24 Calories 20 Toes to bar Cap 28'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Thoracic spine Barbell Hang power snatch then Strength 5 RDS 3 Sumo DL  @? 4 RDS 5 - 8 Single arm row (KB/DB) Conditioning 3 RDS 15 A.KB.Swing @32/24 kg 15 Box Jump over then 4 RDS 9 Hang P Snatch @95/65 lbs - 42/30 kg 75 Double unders / 100 S.U Cap 14'  

Monday  Treino 1. Segunda Feira  Mobility and Warm up  Then  Barbell cluster Strength  4 RDS  3 Front Squat @? 4 RDS  3 a 5 Heavy single arm Shoulder press (DB/KB) Conditioning  3' Amrap  3 Cluster @135/95 lbs - 61/42 kg 6 Push ups 9 Air squat rest 2' and repeat for total of 4 rounds

  Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and shoulders  Then  10’ Emom 1’ 18 Wall ball  2’ 9 Push press Conditioning - Team 2 4 RFT 16 Bar muscle up  20 Front rack step up @16/16-12/12kg 24 Calories  28 Overhead squat @115/85 lbs - 52/35 kg Cap 22’

Friday Treino 6. Sexta Feira Mobility and Warm up Hip, thoracic and shoulders then Barbell Power snatch Strength 6' Emom 6 Sumo Deadlifts @? 5 RDS 1 Power snatch + 2 Hang p.snatch Conditioning 5 RFT 6 Power snatch @135/95 lbs - 61/42 kg 12 Box jump 12 A.KB. Swing @32/24 kg 9 Strict H.S.P.U Cap 15'

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders  then  Barbell squat clean Strength - Saindo do rack 5 RDS 4 Heavy Front rack lunges (2 each leg) then 6' Emom 1 Squat clean Conditioning For Time 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Front Squat @155/110 lbs - 70/50 kg Burpee facing Bar Cap 12'

Wednesday Treino 3. Quart Feira  Mobility and Warm up Thoracic spine Then  Strength  3 RDS 8 Landmine rotation (each side) 10 Plank DB row  20 Hollow rock  3 RDS  8 a 12 Chin up  Conditioning - Team 2 20'  Amrap 24 Calories bike or 400 m row 10 Toes to bar  4 Wall walk 16 Chest to bar

  Tuesday Treino 2 Terça Feira Mobility and Warm up Ankle, Hip and shoulders Then  4 RDS 4 Back squat as heavy as possible  6’  Emom   3 Ground to overhead  Conditioning  16’ Emom 1’ 15 Thrusters @95/65 lbs - 42/30 KG 2’ 20’’ ME Air Bike 3’ 10 Altern. Devils press  4’ rest

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Barbell Clean  Strength 6 RDS 2 Hang power clean + 1 Squat clean then 15'' max Russian kb swing rest 15' 15'' max American kb swing Rest 1'15'' and repeat for total of 4 rounds Conditioning 3 RFT 90 D.U 15 HSPU 12 Deadlifts @245/165 lbs / 110 /75 kg Cap 12'

  Saturday Treino 6. Sábado Mobility and Warm up Hip, thoracic and shoulders  then Every 3' for 9' 8 Split stance RDL 12 Single am row then Conditioning 3 RFT - Team 2 50 Calories  40 DB Snatch 30 Chest to bar 20 Burpee box jump over Cap 25'

Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Squat clean and Push jerk Strehgth 5 RDS 3 Back squat @75% 5' Emom 1 Squat clean and push jerk Conditioning 12' Amrap 3 Wall walk 5 Squat clean touch and go @135/95 lbs - 61/42 kg 7 Toes to bar

  Thursday Treino 4. Quinta Feira Mobility and Warm up then Barbell Hang snatch then 5' Emom 2 Hang high pull + 1 Hang power S 3DS 9 Bent over Barbell Row then 5 RDS 5 Deadlift @75% Conditioning 5 RFT 60 D.U/80 S.U 6 Hang power snatch @120/85lbs-55/36 kg 12 Burpee facing bar Cap 14'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and Shoulders then 8' Emom 1' 40'' Weighted Plank 2' rest 4 RDS 10 Side v - ups 10 V-sit KB rotation 8 Plank walk hand then Conditioning 21' Amrap - Team 2 20 Calories  1 RD 24 Air squat 12 Handstand push up then 24 Calories 2 RDS 24 Air squat 12 Handstand push up then 28 Calories 3 RDS 24 Air squat 12 Handstand push up then 32 Calories 4 RDS 24 Air squat 12 Handstand push up Continue....

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spina then Barbell clean 12' Emom 1' 10 Strict pull up 2' 16 American KB Swing unbroken 3' 1 Power clean + 1 Hang p clean 4' rest Conditioning 3 RFT 15 SDHP  @135/95 lbs - 61/42 kg 15 Box jump 15 Hang power clean Cap 10'

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Strength - *saindo do rack 5 RDS 2 *Push jerk  5 RDS 1 *Thruster Conditioning 12' Emom 1' 18 Wall ball unbroken 2' 15'' ME Air Bike  3' 7 Push Jerk @145/100 lbs - 65/45 kg  

  Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then As many rounds as possible in 30 minutes 6 RDS 6 Burpees over the bar 1 Deadlift @290 / 200 lbs - 130/95 kg 6 Strict Handstand Push up then 40 *Globet squat clean @24/16 kg 40 *Calories *Team 2

Friday  Treino 5. Sexta Feira  M obility and warm up  Hip and thoracic spine  Then  Barbell Hang P snatch  Strength  4 RDS 10 Plank DB Row  12 Hip Thrust  6’Emom 3 Hang High pull + 1 Hang muscle Snatch Conditioning  Every 3’15” (4 RDS) 10 Hang P. snatch @115/85 lbs - 52/35 kg 30 D.U/50 S.U 15 Toes to bar 30 D.U 10 Chest to bar Pull ups 30 D.U

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Pusk Jerk Strength - *saindo do rack 5 RDS 2 *Push jerk  5 RDS 1 *Thruster Conditioniong 5 RFT 12 kettlebell Front squat @24/24 - 16/16 kg 8 Kettlebell step up over 4 Ground to overhead touch and go @???? Cap 12'

  Wednesday  Treino 2. Quarta Feira  Mobility and Warm up  Hip and thoracic spine  Then  4 RDS 6 Romanian Deadlift @55 - 65% of DL Every 25'' (7 rds) 1 Heavy Power Clean Conditioning  0’ a 3  Amrap 2 Power cleans touch and go @145/100 lbs - 65/45 kg 2 Altern Devils press  3' a 4'  Rest 4' a 8'  For time 44 Calorias 8' a 11'  Amrap 3 Power cleans touch and go 3 Altern Devils press  11' a 12'  Rest  12' a 16' For time 44 Calorias 16 a 19'  Amrap  4 Power cleans touch and go 4 Altern Devils press 

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then 4 RDS 5 Back Squat @70% 8' Emom 1' 8 KB Step up leg left 2' 8  KB Step up leg  right  Conditioning 8 RFT 16 Wall Ball unbroken 32 Double unders / 45 S.U Cap 12'