Your workout of the day - CF 8585

Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders  Then  Strength  4 RDS 3 Front Squat @80% 3 RFT 10 Single leg glute bridges S.A.DB floor press  10 KB Side lunges  Conditioning  4 RFT 9 Overhead squat @135/95 lbs - 61/42 kg 12 Kb Step up @32/24 kg 15 American KB swing  Cap 13’

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and Shoulder  Then  16' Emom 1' 4 lunges + 4 F.S. + 1 S2O 2' 12/9 Calories air bike or 15/12 Cal. Row 3' 14 Burpee facing bar 4' Rest  Conditioning 14' Amrap  12 Wall ball 3 S2O @155/100 lbs - 70/45 kg 9 Toes to bar  

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine Strength Every 45'' (8 rounds ) 3 Power snatch touch and go 3 RDS 12 Barbell  Row Conditioning For Time 45 American Kettlebell Swing @32/24 kg then 20 Box Jump over 15 Deadlifts @220/155 lbs - 100/70 kg 20 Box jump over 15 Deadlifts 25 Chest to bar 20 Box jump over  15 Deadlifts 25 Chest to bar 30 DB Snatch @22.5/15 kg Cap 16'

Thursday Treino 4. Quarta Feira Mobility and Warm up Hip and shoulders then  5 RDS 3 Back squat @80/85% then 8' Emom 1 Heavy cluster  Conditioning For Time 4 RFT  90 Double unders / 120 S.U 15 Handstand push up 9 Squat clean @135/95 lbs - 61/42 kg Cap 14'

Wednesday Treino 3. Quarta Feira Mobility and Warn up then Toes to bar 10' Emom 1' 15 Toes to  bar 2' 8 Double kb zombie crunch Conditioning 21' Amrap - Team 2 16 *Calories  4 *Strict pull up * Add 2 reps each round ** and every 4 minutes performe 6 wall walk  

  Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders Squat clean Strength Every 45'' (8 rounds 2 Squat clean touch and go 10' Emom 1' 5 Push press + max push ups 2' rest Conditioning 3 RFT 36 Wall ball  18 S.A. Devils press @22.5/15 kg Cap 12'

Monday  Treino 1. Segunda Feira Mobility and Warm up  Hip and thoracic spine  Then  Barbell Hang P snatch - Técnica then Sumo Deadlifts Strength 10' Emom  1' 6 Sumo Deadlifts + max Russian kb swing 2' rest  Conditioning 10 RFT 45 Double unders / 70 S.U 6 Hang power snatch unbroken @115/85 lbs - 52/35 kg Cap 15'

Saturday Treino 6. Sábado  Mobility and Warm up Hip, thoracic spine and shoulders then  3 rds 16 Hollow rock 5 Hang high pull  then 10' Emom  1' 11 Chest to bar + max Hang P clean 2' rest  then Conditioning 20' Amrap - Team 2 20 Calories 20 Burpee over the kb 20 A.kb swing @32/24 kg  

Friday  Treino 5. Sexta Feira  Mobility and Warm up Hip and shoulders  Then  Strength - Saída do rack  6 RDS  1 Heavy Thruster  3 RDS 12 Dip in box  12 Kb overhead triceps extension  Conditioning  3 RFT  30 Wall ball  20 Push ups  10 Front rack Step up over @24/24-16/16 kg Cap 11 ’

  Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Thoracic spine  Then  Power clean  Strength  Every 20” (6 RDS) 1 Power clean  12’ Emom   1’ 12” ME Air bike  2’ 5 Deadlifts @70-80% 3’ 10 Chin up  Conditioning  4 RFT  15 Toes to bar  12 Box jump  6 Power clean @175/120 lbs - 80/55 kg Cap 12’

Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Strength 5 RDS 4 Back squat @80% 3 RDS 10 Seated single arm kb press 10 Plank single arm row Conditioning 2' Amrap 6 S.A. Overhead Lunges @22.5/15 kg 4 Burpee over the DB rest 1' and repeat for total of 4 rounds

Tuesday Treino 2. Terça Feira Mobility and warm up thoracic spine then 15' Emom 1' Max Handstand Push up 2' Max American kb Swing 3' Rest then Conditioning - Team 2 5 RFT 100 Double unders / 150 S.U 20 Power snatch @75/55 lbs - 35/25 kg 30 Calories Cap 22'

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Front squat Strength - take the bar of the floor 9' Emom  1 Hang squat clean + 5 front squat Every 30'' for 6' 2 Push Jerk  Conditioning 5 RFT 10 Thrusters @115/85 lbs 10 Chest to bar Cap 10’

Saturday Treino 6. Sábado Mobility and Warm up Hip and shoulders then Every 2' for 8' 12 Handstand push up 12 Front rack lunges  then Conditioning 3 RFT - Team 2 90 Double unders / 130 S.U 60 Wall ball  24 Calories 30 S2O @135/95 lbs - 61/42 kg 24 Calories  Cap 22'

  Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then Hang power snatch Strength Every 15'' (10 Rounds) 1 Hang Power snatch  9' Emom  4 Sumo Deadlift @75-80% Conditioning 3' Amrap  6 KB Step up over @32/24 kg 8 Dumbbell snatch @22.5/15 kg rest 2' and repeat for total of 3 rounds

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders then Squat clean and P. Jerk (Técnica) Strength 5 RDS 4 Back squat @80% 4 RDS 10 Floor press  Conditioning 12 - 9 - 6 - 3  Squat clean @175/120 lbs - 80/55 kg 15 - 12 - 9 - 6  Burpee facing bar Cap 12'

Wednesday Treino 3. Quarta Feira  Mobility and Warm up thoracic spine then 4 RFT - Team 2 6 Wall walk  18 Chest to bar 30 Calories Cap 20' then 10' Amrap - Individual 9 Handstand push up 9 Toes to bar 9 American KB Swing @32/24 kg

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and shoulders then Push Jerk  Strength - Rack 5 RDS 2 Push Jerk 5 RDS 4 Front Squat @80% Conditioning 7 RFT 6 Overhead squat @135/95 lbs - 61/42 kg 9 Box Jump 12 Push ups Cap 12'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Hang Power clean Strength Complex Every 1'15'' (8 rds) 2 Deadlifts + 1 Hang Power clean + 1 H.Squat clean 3 RDS 12 Hip thrust Conditioning 13' Amrap 3 Hang Power clean @185/120 lbs - 84/55 kg 10 Deadlift 50 Double unders

  Saturday Treino 6. Sábado  Mobility and Warm up  3 RDS 5 Arm bar + 6 Single arm z.crunch (left) 5 Arm bar + 6 Single arm z.crunch (right) 6 Barbell kang squat Conditioning 4 RFT - Team 2 24 Calories (Bike or Row) 20 Overhead squat @115/85 lbs - 52/35 kg 24 Calories  10 Hang P. Snatch 24 Burpee over the bar Cap 30'

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Squat clean & P. Jerk Strength Every 1'15'' (8 RDS) 1 Squat clean + 2 P. jerk 3 RDS 8 KB reverse lunges leg left 8  KB reverse lunges leg right Conditioning 14' Amrap 12 Box Jump 9 Toes to bar 6 Squat clean @175/120 lbs - 80/55 kg

Thursday Treino 4.Quinta Feira   Mobility and Warm up Thoracic spine then 3 RDS 10 Plank DB Row 20 Hollow rock then 16' Emom 1' 12'' ME Air bike 2' 30'' ME Row 3' ME Power snatch touch and go @? 4' Rest Conditioning 3 RFT 15 Strict Pull up 15 Strict HSPU 11 Double DB Devils press Cap 12'

Wednesday Treino 3. Quarta Feira  Mobility and Warm up  Hip and Shoulders  Then  Front Squat  Strength  5 RDS  5 Front squat @75 - 80% 5 RDS - saída do rack  2 Shoulder to overhead  Conditioning  For Time 27 - 21 - 15 - 9  Thrusters @115/85 lbs - 52/35 kg 45 Double unders / 65 S.U Cap 12’  

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic and shoulders then 12' Emom 1' 15 Chest to bar 2'  15 Handstand push up 3' rest then Conditioning 4 RFT - Team 2 30 DB Step up @22.5/15 kg 30 Hang power clean @115/85 lbs - 52/85 kg 40 Calories Cap 24'  

  Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders  Then  Barbell cluster Strength 5 RDS 5 Back Squat @75 - 80% 6' Emom 2 Clusters  Conditioning Open 24.1 

Saturday Treino 6. Sábado  Mobility and Warm up Hip and Shoulders then 9' Emom 1' 45'' S.A KB Farm hold 2'  45'' S.A KB Farm hold 3' 12 DB Zombie crunch  Conditioning 5 RFT - Team 2 20 Handstand push up 20 Front rack KB Step up @24/24 - 16/16 kg 20 S2O @135/95 lbs - 61/42 kg 30 Calories  (bike or row) 30 Front squats Cap 27'