Your workout of the day - CF 8585

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and thoracic spine  Then  Core conditioning  3 RDS 10 Plank DB Row  10 KB split stance RDL (1 KB contra lateral) 10 Single arm KB Russian swing  Then  Conditioning  6’ Amrap   7 Calories  150 m Row  Rest 2’ 6’ Amrap   6 Devils press (Alternating) 10 Pull ups  Rest 2’ 6’ Amrap   10 Step up (Bodyweight) 6 Hang power clean @145/100 lbs - 65/45 kg

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then Cluster  Strength  6 RDS  6 Front squat - take the bar of the floor 3 RDS   6 - 10 Single arm shoulder press (DB/KB) 40” Single arm farm hold (DB/KB) Conditioning   12 - 9 - 6 - 3 Cluster @145/100 lbs - 65/45 kg  *Double unders  60 - 90 - 120 - 150  Cap 10’ *S.U - 80 - 110 - 140 - 170

Thursday  Treino 4. Quinta Feira  Mobility and Warm up Hip and thoracic spine  then  Every 30” ( 8 rounds ) 4 Sumo Deadlift  Conditioning - Team 2  3 RDS  30 Dumbbell snatch  16 Burpee box jump over  Then  Maximum rounds in remaining time 10 Hang power snatch @115/85 lbs - 52/35 kg  24 Calories (Bike or row) Time 25’

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  Then  16’ Emom  1’ Plank walk hand hold  2’ 8 a 12 Strict HSPU unbroken  3’ Hollow Hold  4’ 8 a 12 Toes to bar unbroken  Conditioning  For Time  9 Wall ball  8 Plate Overhead Lunges 45/35 lbs - 20/15 kg  12 Wall ball  10 Plate Overhead Lunges  15 Wall ball  12 Plate Overhead Lunges  18 Wall ball  14 Plate Overhead Lunges  21 Wall ball  16 Plate Overhead Lunges  24 Wall ball  18  Plate Overhead Lunges  Cap 11’

Tuesday  Treino 2. Terça Feira  Mobility and Warm up Thoracic spine   Then  4 RDS 6 Split stance RDL Every 1’30” (6 rounds ) 2 Hang P. clean  10 Chest to bar  Conditioning -  3 RDS 90 D.U 20 AKB Swing @32/24 kg then  4 RDS 10 Step up over @32/24 kg 10 Deadlift @220/155 lbs - 100/70 kg Cap 15’

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Back squat 3 - 2 - 2 - 1 - 1 - 1 @? 8' Emom  1' 6  Front rack Split squat + 8 Jump split squat (leg left) 2' 6  Front rack Split squat + 8 Jump split squat (leg right)  Conditioning 3' Amrap (3 RDS) 3 Push jerk @135/95 lbs - 61/42 kg 5 Push ups 5 Burpee over the bar rest 2' and continue

Saturday Treino 6. Sábado  Mobility and Warm up Hip. thoracic spine and shoulders then Conditioning - team 2 3 RFT 600 m Row  20 Devils press (alternating ) 30 Globet Squat clean @24/16 kg Cap 16' Rest 3' 3 RFT 40/30 Cal Air bike  30 Handstand push up 40 Wall ball  Cap 16'  

Friday  Treino 5. Sexta Feira  Mobility and Warm up Hip and thoracic spine  Then  Every 30” for 10 RDS   3 Hang power snatch  4 RDS   10 Barbell Row  Conditioning  14’ Amrap  6 Box jump  9 Deadlifts @220/155 lbs - 100/70 kg  12 Toes to bar

Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and shoulders  Then  Push Jerk  Strength - Rack Push Press 1 - 1 - 1 - 1 - 1 - 1 @? Every 20'' for (12 RDS) 1 Squat clean and push jerk Conditioning 75 Double unders / 100 S.U then 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Kettlebell Front squat @24/24 - 16/16 kg  Burpee facing bar then 75 Double unders / 100 S.U Cap 12'

Wednesday   Treino 3. Quarta-feira  Mobility and Warm up  Thoracic spine  Then  ME L hang sit hold  ME Plank walk hand hold  then  15 a 20 Hollow rocks  Rest 1’ and repeat for total of 3 RDS Conditioning  24’ Amrap  24 Calories  then  1 RD 32 American KB Swing  16 Pull ups  8 Strict HSPU  then  24 Calories  then  2 RDS  32 American KB Swing  I 6 Pull ups  8 Strict H SPU  then  24 Calories  continue

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and Warm up  Then  Strength  Front Squat  3 - 3 - 2 - 2 - 1 - 1 @? Every 1’30” for 6’ 6 Floor press  12 Dip in box  Conditioning  50 KB Step up @24/16 kg Then  3 Rounds  10 Thrusters @135/95 lbs - 61/42 kg 15 Box jump over  Then  50 Wall ball  Cap 13’

  Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Strength Dead stop Deadlift 6 - 6 - 4 - 4 - 2 - 2 @??? Every 10' (10 rounds) 1 Power clean Conditioning For time 100 - 80 - 60 - 40  / 130 - 110 - 90 - 70 Double unders / S.U 40 - 30 - 20 - 10 Dumbbell snatch @22.5/15 kg Cap 13'

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip, shoulder and thoracic spine  Then 8’Emom 1’16  A.KB. Swing  2’ 12 Plate Zombie crunch Conditioning  4 RFT  24 Burpee over the bar  20 Hang power snatch @95/55 lbs - 42/30 kg  24 Chest to bar  50/40 Calories  Cap 25’

  Friday  Treino 5. Sexta Feira   Hip and shoulders  Then  Barbell Push Jerk  Strength - saída do rack Push Jerk  3 - 3 - 2- 2 - 1 - 1 @??? 8' Emom 10 F.R. Lunges Conditioning  3’ Amrap  1 squat clean @145/100 lbs - 65/45 kg  2 front squat  1 Cluster  8 Box jump  Rest 1’30” and repeat for total of 3 rounds 

Thursday  Treino 4. Quinta Feira Mobility and Warm up Hip, thoracic spine  then Power clean Strength Every 45'' (8 Rounds) 3 Power cleans touch and go 4 RDS  8 Bent over barbell row supinated grip Conditioning 15' Emom 1' 15/12 Calories Row 2' 10 Deadlifts @220/155 lbs - 100/70 kg 3' 6 Bar muscle up

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Hip and shoulders then 12' Emom 1' 12' ME Air bike  2'  10 Front rack step up (kb) 3' 3 Wall walk then Conditioning - Team 2 6' Amrap (3 rds) 20 Handstand push up 30 Air squat 20 Toes to  bar rest 2' and continue

Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic spine  then Strength Sumo DL 5 - 5 - 3 - 3 - 1 - 1 @??? 4 RDS 5 - 8 Weighted Chin up Conditioning 20 Devils press (ALTERNATING) then  3 RDS 100 D.U 15 Hang power snatch @95/65 lbs - 42/30 kg then 20 Devils press Cap 13'

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders then Barbell squat clean  Strength Front Squat 5 - 5 - 3 - 3 - 1 - 1 @???  4 RDS 5 Barbell shoulder press - saida do rack Conditioning 21 - 18 - 15 - 12 - 9 American KB Swing @24/16 kg Squat clean @135/95 lbs - 61/42 kg Cap 12'

  Saturday Treino 6. Sábado  Mobility and Warm up Hip, thoracic and shoulders 3 RDS 5 Windmill 20 Hollow rocks 8 Overhead squat (empty bar) then Every 1'30'' for 7'30'' 12 Chest to bar 12 Double KB Push press Conditioning - Team 2 90  Calories  then 3 RDS 30 Handstand Push up 30 Front rack lunges 115/85 lbs - 52/35 kg 24 Dumbbell snatch  20 Overhead Squat  then 90 Calories Cap 28'

Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine then  Strength Every 45'' (5 rounds) 1 Power clean + 1 Hang P.clean Sumo Deadlifts  5 - 5 - 3 - 3 - 1 - 1 Conditioning For Time  15 - 12 - 9 - 6 - 3 Burpee box jump over Power clean @145/100 lbs - 65/45 kg Cap 14'

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Back Squat 5 - 5 - 3 - 3 - 1 - 1 @???  4 RDS 5 - 8 Weighted vertical jump (DB) 3 RDS 6 - 8 Barbell Floor press Conditioning 3' Amrap  9 Wall ball  6 Toes to bar 3 S2O @135/95 lbs rest 1'30'' and repeat for o total of 3 rounds

Wednesday Treino 3. Quarta Feira Mobility and Warm up thoracic spine  then Core conditioning 3 RDS 10 V-sit KB Rotation 12 Plank DB Row 6 Single arm zombie crunch then Conditioning 5 RFT 30 American kb Swing @24/16 kg 20 Pull ups 20 Handstand push up 30 Calories Cap 26'

Tuesday Treino 2. Terça Feira Mobility and Warm up Hip and Shoulders then Strength Push jerk - saida do rack 6 RDS 1 Push jerk then Squat clean 6' Emom 1' 1 Squat clean 2' 3  Squat clean 3' 5  Squat clean 4' 1  Squat clean 5' 3  Squat clean 6' 5  Squat clean Conditioning 3 RFT 50 D.U / 75 S.U 9 Thrusters @145/100 lbs - 65/45 kg 50 D.U 12 Front squat 15 Burpee facing bar  Cap 13'

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Strength 20 secconds Max Hang power snatch  (start with light weight) rest 1'30'' Add weighted 25 secconds Max Hang power snatch  rest 1'30'' Add weighted 30 secconds Max Hang power snatch  rest 1'30'' Add weighted 30 secconds Max Hang power snatch  rest 1'30'' Add weighted 45 secconds Max Hang power snatch  rest 1'30'' Then 3 RDS 5 Barbell Split stance RDS 3 RDS 10 Wide grip barbell row Conditioning 12' Amrap  6 DB Devils press (alternating) 6 Step up over 6 Deadlifts @220/155 lbs - 100/70 kg

 Saturday  Treino 6. Sábado  Mobility and Warm up Hip, thoracic spine and shoulders Then 3 RDS  20 Plank DB pass through 3 muscle clean  15 Hollow rocks  then  Conditioning - Team 2 5 RFT  20 Pull ups 20 Power clean @135/95 lbs - 61/42 kg 30 Calories  20 Burpee box jump over  20 American kettlebell Swing @32/24 kg  Cap 28’

Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  then  Cluster  Strength   6’ Emom  2 Clusters  4 RDS F. Rack Split squat (barbell) 10 DB Single arm floor press (single leg glute bridges position) Conditioning  4 RFT 100 Double unders / 130 S. U 20 Toes to bar  10 Front squats @175/115 lbs - 80/52kg  Cap 15’ 

Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Thoracic spine then 6' Emom 3 Power snatch touch and go 5 RDS 3 Sumo Deadlift @80 - 90% 3 RDS  10 Dumbbell single arm row 3 RFT 20 Dumbbell snatch  20 Handstand push up Cap 11'

  Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  Then  3 RDS 5 Kettlebell arm bar  5 S.A kB Zombie crunch  10 Plank walk hand Then  Conditioning - Team 2 4 RFT  60 Wall ball  40 / 30 Calories  30 Burpee over the DB  Cap 28’