Your workout of the day - CF 8585

  Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Thoracic spine  Hang Power clean  Then  Strength  15’Emom 1’ 1 Heavy Hang Power clean  2’ 8 - 12  Strict Pull up  3’ 10 Slam ball  Conditioning  For Time  3 RDS  11 DL @220/155 lbs - 100/70 kg  50 D.U / 75 S.U Then  3 RDS  15 Hang power clean @135/95 lbs - 61/42 kg  50 D.U /75 S.U Cap 14’

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Strength 5 RDS 1 Front squat @90% Every 45'' (6 rounds)  3 Push press - (saindo do chão) 3 RDS 8 KB Side lunges + 10 DB Single arm shoulder abduction Conditioning 8' Amrap 8 A.KB.Swing  6 Push ups 6 Globet squat clean @32/24 kg

  Saturday Treino 6. Sábado  Mobility and Warm up Hip and shoulders then 8' Emom 5 Thrusters then Conditioning 3 RFT - Team 2 30 Dumbbell snatch @22.5/15 kg 40/30 Calories  30 Front rack lunges @115/85 lbs - 52/35 kg 30 Toes to bar Cap 24'

Friday Treino 5. Sexta Feira  Mobility and Warm up Hip and thoracic spine  Then Strength   10’ Emom 1’ 2 Power snatch  2’ 3 Hang power clean  3 RDS  10 Dumbbell S.A. Row  2’ Amrap  3 DL @220/155 lbs - @I00 /70 kg 5 B.O.B Rest 2’ and repeat for total of 4 rounds 

  Thursday  Treino 4. Quinta Feira  Mobility and Warm up Hip and shoulders  Then  5 RDS  1 Back squat @90% 5 RDS  1 Squat clean  3 RDS 6 a 8 Seated DB shoulder press Conditioning  4 RFT 75 Double unders / 100 S.U 3 Wall walk 7 Squat clean @175/120 lbs - @80/55 kg  Cap 14’

Wednesday Treino 3. Quarta Feira  Mobility and Warm up then 6' Emom 13/9 Calories Air Bike REST 3' 6' Emom 16/12 Calories row REST 3' 6' Emom 16 Toes to bar then 10' Amrap  6 Chest to bar 9 American KB Swing @32/24 kg  

  Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and shoulders  then  Strength  10’Emom  1’ 2 Push Jerk  2’ 8 a 12 Strict Handstand push up  Conditioning  4’ Amrap  8 Dumbbell Step up @22.5/15 kg 6 S.A. Devils press  4 Burpee box jump over  Rest 2’ and repeat for total of 3 rounds 

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Hang Power snatch 6 Rounds 2 Hang high pull + 1 Hang power snatch 8' Emom 5 Deadlifts @70 - 80% Conditioning 3 RFT 50 Wall ball  10 Hang power snatch @135/95 lbs - 61/42 kg Cap 12'

Saturday Treino 6. Sábado Mobility and Warm up Thoracic spine  then 10' Emom 1' 20 Hollow rock 2' 16 Russian KB Swing then Conditioning - Team 2 Amrap 8' 40/30 Calories 30 Dumbbell snatch 20 Pull ups rest 2' and repeat for total of 3 rounds 

Friday Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  Then Squat clean and Jerk Strength  8’Emom  2 Squat clean and Jerk 3 RDS  12 KB Alternating Reverse Lunges  Conditioning  4 RFT  12 Toes to bar  9 Thrusters @135/95 lbs - 61/42 kg 12 Burpee over the bar  Cap 12’

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and thoracic spine then  Hang power clean then Interval  In 1 minute (5 rounds) 12/9 Calories + max Deadlift unbroken  @65 a 75% rest 3' Conditioning 3' Amrap 27 Double unders / 40 Single Unders 6 Strict Handstand push up 3 Hang P clean @155/100 lbs - 70/45 kg rest 1' and repeat for total of 3 rounds  

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then Push Jerk Strength - take the bar of the floor Every 30'' for 7' 2 Push jerk 4 RDS 8 Side Lunges (KB/DB) 12 Overhead triceps extension (KB/DB) Conditioning 5 RFT 10 KB Globet squat clean @42/24 kg 10 KB Step up Over 10 S.A. Devils press Cap 14'

Tuesday Treino 2. Terça Feira Mobility and Warm up thoracic spine then 10' Emom 1' 5 Power snatch touch and go 2' 10 kneeling slam ball rest 2' 6 RFT 12 Calories Row  10 A.KB. Swing @32/24 kg Cap 10' rest 2' 10' Amrap 8 Calories Air bike 8 Chest to bar

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders  then Strength 6 RDS 1 Back squat @90% 6 Vertical Jump 3 rds 8 - 10 DB Single arm shoulder abduction Conditioning 90 Wall ball  45 S2O @115/85 lbs  30 Front rack lunges max of push up in the remaining time Time 12 minutes

Saturday Treino 6. Sábado  Mobility and Warm up Hip and shoulders  Then  3 RFT - Team 2 30 Handstand push up 40 S.A. Overhead lunges @22.5/15 kg 50 Calories ( row or bike ) 30 Push jerk @115/85 lbs - 52/35 kg  40 Toes to bar  50 KB squat @32/24 kg  Cap 33'

Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and Thoracic spine  Then  Strength  4 RDS  8 Romanian Deadlift  Conditioning  8’ Emom   9 B.O.B + 3 Power snatch touch and go  Then  4 RFT  5 Power cleans @155/110 lbs 9 Box jump  15 Chest to bar pull ups  5 Power cleans @155/110 lbs 9 Box jump Cap 13’

Thursday Treino 4. Quinta Feira  Mobility and Warm up Hip and Shoulders  Then  Strength  5 RDS   1 Front Squat @80/85% Every 45” (6 rounds) 1 Hang squat clean  3 RDS  10 Floor press  Conditioning  9’ Amrap   3 H. Squat clean @135/95 lbs -61/42 kg 2 S2O 9 Wall ball 

Wednesday  Treino 3. Quarta feira  Mobility and Warm up Thoracic spine  Then  Every 2’30'' (6 rounds) 6 - 9 Strict Pull up  35 Double unders / 50 S.U 6 - 9 Strict HSPU  35 Double unders  Then  4 RFT - Team 2  24 DB snatch arm left  24 Calories  24 DB snatch arm right  24 Calories  Cap 20’

Tuesday  Treino 2. Terça Feira  Mobility and Warm up Hip and Shoulders then Strength 3 RDS 1 Back Squat @85% then 4 RDS 1 Back Squat @90% 6 - 8 Vertical Jump rest 2' Conditioning 8 RFT 3 Thrusters @155/100 lbs - @70/45 kg 12 American KB Swing @32/24 kg Cap 12'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Power clean 12' Emom 1' 2 Power cleans touch and go 2' 12'' ME Air bike 3' 8 kneeling slam ball Conditioning 4 RFT 8 Hang power snatch @75/55 lbs - @35/25 kg 6 Burpee facing bar 12 toes to bar 8  Hang power snatch 6    Burpee facing bar Cap 14'  

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and thoracic spine  Then  Metcon - Team 2 3 RFT 30/24 Calories Air Bike  24 Chest to bar Pull ups 16 Double DB devils press @22,5/22.5 - 15/15 kg Cap 15’ rest 3' then 15' Amrap 600 m Row  30 Deadlifts @175/120 lbs - 80/55 kg 16 Kb Step up over @32/24 kg 

  Friday Treino 5. Quinta Feira Mobility and Warm up   Hip and shoulder then Strength 5 RDS 1 Back squat @85% 3 RDS 8 Landmine rotation 30'' Single arm farm hold Conditioning 10' Amrap 3 Wall walk 3 Hang squat clean @145/100 lbs - 65/45 kg 4 F.R. Lunges

Thursday  Treino 4. Quinta Feira Mobility and Warm up thoracic spine then Strength 5 RDS 3 Hang P. snatch unbroken 5 RDS 3 Sumo DL @80% Conditioning   3 RFT 20 Dumbbell snatch @22.5/15 kg 9 S20 @155/110 lbs - 70/50 kg 20 Box Jump  Cap 12'

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  Then 10’ Emom 1’ 15 Handstand Push 2’ 12 Burpee over the DB Then Conditioning - Team 2 32/24 Calories  Then  2 RDS 30 Air squat  24 Toes to bar  Then  32/24 Calories  Then  3 RDS 30 Air squat  24 Toes to bar  Then  32/24 Calories  4 RDS  ….. Continue  Time 21’

  Tuesday  Treino 2. Terça feira  Mobility and Warm up Hip and thoracic  Then  Barbell Power clean  Strength 6’ Emom   1 Heavy P. Clean Every 1’30” for 9’ 5 Power clean touch and go  10 Chest bar pull up  Conditioning  11’ Amrap   9 Deadlfits @220/155 lbs - 100/70 kg 35 Double unde rs / 55 S.U