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   6 Sumo Deadlift @75% 6’ Emom   1 Heavy Power clean  Conditioning  11' Amrap 3 Power cleans touch and go @165/120 lbs - 75/55 kg 9 Toes to bar  12 Hang DB Snatch

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Back Squat   Strength 5 RDS 6 Back squat @70% 7' Emom 3 Push Jerk  Conditioning 3 RFT 100 Double unders / 150 S.U 35 Wall Ball  15 Burpee box jump over  Cap 14'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip, thoracic and shoulders then Pull ups - Técnica then Conditioning 12' Emom  1' 15/12 Calories row or 30'' ME 2' 15 Toes to bar 3' 12'' ME Air bike then 10' Amrap 2 Wall walk 7 American KB Swing @32/24 kg 5 Strict Pull up

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then  Front Squat Strength 4 RDS 8 Front Squat @65% 4 RDS 6 Floor press (bridges position) Conditioning For Time Ground to overhead @145/100 lbs - 65/45 kg 15 - 12 - 9 - 6 - 3 S.A. Devils press @22.5/15 kg 12 - 10 - 8 - 6  - 4 Cap 13'

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracis spine then Barbell Hang snatch (técnica) Strength Complex 8 RDS 1 Hang high pull + 1 Power snatch + 1 hang squat snatch  4 RDS 5 - 8 Pendlay Row Conditining In 12 minutes 150 Double unders - 200 S.U 15 Deadlifts  @220/155 - 100/70 kg 120 Double unders - 170 S.U 12 Deadlifts  @245/175 - 110/80 kg 100 Double unders - 150 S.U 9 Deadlifts  @265/200 - 120/90 kg 80 Double unders - 120 S.U 6 Deadlifts  @280/210 - 130/95 kg then in the remaining time Max kb step up @24/16 kg

Saturday Treino 6. Sábado  Mobility and Warm up then 3 RDS 12 Plank DB row (S.A) 10 Side V- ups 30 KB russian twist then Conditioning 4 RFT - Team 2 20 Hang power clean  @115/85 lbs - 52/35 kg 50/40 Calories (Row or Bike) 30 DB Snatch 20 Chest to bar Cap 24'

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Push Jerk  Strength - (rack) Push Jerk 5 - 3 - 3 - 1 - 1 - 1 3 RDS 6 Split Squat (each leag) 12 Dip in box Conditioning 3' Amrap 3 Clusters @175/120 lbs - @80/55 kg 4 Burpee box jump over rest 1' and repeat for total of 4 rounds

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic spine then Hang power snatch Strength Every 30'' (6 rounds )  1 Hang High Pull + 1 Hang P. Snatch 4 RDS 6 Split stance RDL 12 Dumbbell Pullover Conditioning 12' Emom 1' 30'' ME or 13 Calories row 2' 18 Wall ball  3' 6 Hang P. Snatch @135/95 lbs - 61/42 kg

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip, thoracic and shoulders then Handstand Push up then Conditioning 6' Amrap - team 2 12 Handstand push up 50 Double unders / 70 S.U 14 Toes to bar rest 1' and repeat for total of 3 rounds

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spine Power clean  Strength Every 2' for 10' 5 Deadlifts @75% + Max pull up unbroken Conditioning 16' Emom 1' 16/11 Calories 2' 9 Power cleans touch and go @? 3' 12 Burpee facing bar  4' rest

Saturday Treino 4. Sábado  Mobility and Warm up Hip and shoulders then 12' Emom 1' 15 Air squat + 9 Push ups + max Hang squat clean unbroken @??? 2' rest  Conditioning 3 Rounds For Time - Team 2 60 Wall ball 40 Calories (Air bike or Rowing) 28 S.A Devils press @22.5/15 kg 30 Toes to bar Cap 22'

  Friday Treino 3. Sexta Feira Mobility and Warm up Hip, thoracic and shoulders then Barbell Power clean Strength In 45 secconds (8 Rounds) 3 Power clean touch and go 7 a 12 Chest to bar unbroken rest 45'' Conditioning 2' Amrap 3 DL @265/200 lbs - 120/90 kg 6 Box jump over rest 1' and repeat for total of 4 rounds

Thursday Treino 2. Quinta Feira Mobility and Warm up Hip and Warm up then Front squat  Strength 5 RDS 3 Front squat @75/80% 4 RDS 5 Shoulder press (tirando a barra do chão) Conditioning 5 RFT 40 Double unders / 60 S.U 4 Lunges @120/90 lbs - 55/40 kg 5 Thrusters 8 B.F.B Cap 14'

Wednesday  Treino 1. Quarta Feira  Mobility and Warm up  Hip, thoracic and shoulders  Then  Hang P snatch then 15’ Emom  1’ 6 Hang P snatch @? 2’ 10 Strict pull up  3’ 15/11 Calories Air bike  Conditioning 15’ Amrap  12 DB snatch  9 Toes to bar  6 Strict HSPU

 Saturday Treino 6. Sábado  Mobility and Warm up  Hip and Thoracic spine  Then  8’Emom 1’ 18 V - ups  2’ 9 Deadlifts  Conditioning  4 RFT - Team 2 24 S.A Devils press  30 Calories  30 American KB swing @32/24 kg  150 Double unders / 200 S.U 24 Chest to bar  Cap 28’

 Friday Treino 6. Sexta Feira Mobility and Warm up Hip and shoulders then Clean and jerk  5 RDS 1 Back squat @85% 4 RDS 2 Push press  Conditioning 11’ Amrap  10 Front squat @135/100 lbs - 60/45kg 10 Clean and jerk

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Thoracic spine then Power Snatch Strength 8' Emom 3 Power snatch touch and go 5 RDS 2 Deadlift snatch grip @100%+ of snatch Conditioning 4 RFT 16 DB Hang snatch 10 Burpee facing bar 5 DL @265/200  lbs - 120/90 kg 16 Toes to bar Cap 14'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Handstand Push up then Conditioning - Team 2 - 21' Amrap 30 Calories  4 Rounds of *Cindy modificado  30 Calories  5  Rounds of Cindy  modificado  30 Calories  6  Rounds of Cindy  modificado  *Cindy modificado  10 Pullup 20 Push up 30 Squats

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and thoracic spine then Hang power clean Strength 5 RDS 2 Heavy hang clean Every 2' for 8' 8 Romanian DL 10 Dumbbell row (S.A) Conditioning 45 American KB Swing @32/24 then Max rounds 40 Double unders 15 Hang power clean @115/85 lbs - 52/35 kg Time 12'

  Monday Treino 1. Segunda Feira  Mobility and Warm up Hip and shoulders  Then 5 RDS 3 Front Squat @? Every 2’ for 8 12 Front rack lunges  10 Floor press (DB/KB) For Time  40 30 20 15 10  Wall ball  12 Burpee box jump over  Cap 12’

Saturday Treino 6. Sábado  Mobility and Warm up Hip and shoulders then Overhead Squat then Conditioning 4 RFT 1000m row or 90/75 Calories bike 20 Burpee over the bar 26 Chest to bar pull ups 32 Overhead squat @95/65 lbs - 42/30 kg Cap 34'

  Friday Treino 1. Sexta Feira Mobility and Warm up Hip and thoracic spine then  Power clean Strength 6' Emom 2 Heavy P. cleans touch and go 5 RDS 5 Sumo Deadlifts @75% Conditioning 10' Amrap 5 Power cleans touch and go @135/95 lbs - 61/42 kg 9 Handstand push up