Your workout of the day - CF 8585

Monday  Treino 1. Segunda-feira  Mobility and Warm up  Hip and thoracic spine  then  6 RDS 3 Dead stop Deadlift  8’ Emom  1’ 2 P. Snatch + 10 T2B unbroken  Conditioning  3 RFT 24 American KB Swing @32/24 kg  15 Burpee box jump over  Cap 10’

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip, thoracic and shoulders  Then  4 RDS  3 Hang muscle clean  3 RDS 12 Plank S.A DB row  10 KB Split stance RDL  then  Conditioning - team 2 4 RFT  30 Hang P. Clean @135/95 lbs 61/42 kg u 24 Chest to bar  150 Double unders / S.U 200 24 Dumbbell snatch  30 Calories  Cap 22’

Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  Then  Emom 12’ 1’ 12” ME Air bike  2’ 9 Overhead squat  3’ 30” Plank Walk hand hold  Conditioning  4 RFT  27 Wall ball  9 Push Jerk @120/85 lbs - 55/35 kg  15 Toes to bar  Cap 15’

Thursday  Treino 4. Quinta Feira  Mobility and Warm up Hip and thoracic spine  Then  10’ Emom 1’ 10 Strict pull up + max power clean touch and go  2’ rest  3 RDS  10 Barbell row  Conditioning  12’ Emom  1’ 17/13 Calories Row  2’ 14 Burpee facing bar  3’ 5 Deadlift @275/210 lbs  - 125/95kg

  Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  Then  3 RDS 35” Plank single arm  10 Split squat hold kb chop/lift (each side) 3 RDS  10 V-sit KB rotation  8 DB single arm z.crunch (each side) then  Conditioning  21’ Amrap  2 Wall walk  5 Strict HSPU 12 Air squat 9 Box jump 

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and thoracic spine  Then   Strength  6 RDS  4 Dead stop Deadlift @? 8’ Emom  3 Power snatch touch go  Conditioning  In 3 minutes  2 RDS  15 Toes to bar  30 Double unders /45 S.U Then  Max  A.KB Swing   in the remaining time  @ 32/24 kg Rest 1’30” and repeat for total of 3 RDS 

Monday   Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders  Then  Strength  5 RDS  4 Front squat @? then  Conditioning - Team 2  4 RFT 44 Push press @135/95 lbs - 61/42 kg  44 Calories  44 KB Step up over (32/24 kg) Cap 22’ 

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and Shoulders Then  4 RDS  5 Weighted Step up (não alternar) 10 Split squat hold kb chop/lift (each side) Conditioning - Team 2 Amrap 12’ 18 Push up  6 Wall walk  12 Overhead squat @96/65 lbs - 42/30 kg Rest 4’ Amrap 12’ 28/20Calories Air bike  24 KB Globet squat clean  400 m Rowing 

Friday Treino 5. Sexta Feira  Mobility and Warm up  Hip and thoracic spine  Then  Strength  Complex  5 RDS  2 Hang power snatch + 1 power snatch  5 RDS  3 Weighted chin up  Conditioning  For Time  15 Deadlift @220/155 lbs - 100/70 kg  9 Burpee over the bar  12 Deadlift @265/175 lbs - 120/80 kg  15 Burpee over the bar  9 Deadlift @295/195 lbs - 138/90 kg 21 Burpee over the bar  Cap 12 ’ 

  Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and shoulders  Then  Strength  5 RDS  5 Box Back squat @? Every 45” (6 rds) 2 Squat clean touch and go  Conditioning  3’ Amrap (3 RDS) 3 Clean and Jerk @155/110lbs - @70/50kg  6 Box jump over  Rest 1’ and continue 

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and thoracic spine  Then  12’ Emom 1’ 20 ME Air Bike  2’ 30” ME Row 3’ 20 Hollow rocks Then  Conditioning - Team 2 4 RFT  40 Toes to bar  40 Hang DB snatch  30 Handstand push up  Cap 20’

Tuesday  Treino 2. Terça Feira  Mobility and warm up  Hip and Shoulders  Then  5 RDS  5 Front squat @? 8’ Emom 3 Shoulder to overhead  Conditioning  11’ Amrap  40 D.U / 60 S.U 10 Chest to bar  20 Wall ball 

  Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip and thoracic spine  then  Strength  5 RDS  4 Dead stop Deadlift @? 10’ Emom  1’ max Akb swing unbroken @32/24 kg 2’ rest  Conditioning   5 RFT 6 Hang p. clean @145/100 lbs - 65/45 kg 10 S.A Devils press  10 Plate OH lunges @45/35 lbs - 20/15 kg Cap 13'

Saturday   Treino 6. Sábado  Mobility and Warm up Hip and thoracic spine  Then  3 RDS 10 KB Split stance RDL  12 Plank DB S.A. Row  3 RDS  8 Barbell row supinated grip  Conditioning - Team 2 4 RFT  24 Chest to bar 40 /30 Calories  16 Power snatch @115/85 lbs - 52/35 kg Cap 20’

  Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  Then  Strength - take the bar of the floor  6 RDS 2 front squat + 1 cluster  3 RDS 8 Side lunges (each side) 10 Split squat hold kb chop/lift (each side) Conditionings  5 RFT  3 Wall walk  6 B.BJO 8 Step up (kettlebell front rack)16/16-1212kg Cap 12 ’

Thursday  Treino 4. Quinta Feira  Mobility and Warm up Power clean  Strength  5’ Emom 3 power cleans touch and go  5’ Emom  2 power cleans touch and go  5’ Emom 1 power clean  Conditioning  3’Amrap   6 Deadlift @175/120 lbs - 80/55 lbs 24 Double unders  /35 S.U Rest 1’ 3’ Amrap  3 Deadlift @225/155 lbs - 100/70 kg 9 Box jump  Rest 1 and repeat  

Wednesday   Treino 3. Quarta Feira  Mobility and Warm up Hip and shoulders then  Double tabata   Hollow rocks  Plank walk hand hold then  Every 2’ for 12’ 14 Handstand push up  12 Front rack lunges  Conditioning  4 RFT  27 Wall ball  21 Toes to bar  Cap 10 ’  

Tuesday  Mobility and Warm up  Hip and thoracic  Then  5 RDS  5 Dead stop Deadlift  4 RDS  6 - 12 Chin up  Conditioning  Emom 15’ 1’ 12/9 Calorias air bike  2’ 14 Burpee facing bar  3’ 7 Hang power snatch @115/85 lbs - 52/35 kg

  Monday  Treino 1. Segunda Feira  Mobility and Warm up Hip and shoulders  Then  Strength  4 RDS  5 Box Back squat  Every 45”for (8 rounds) 2 Squat clean touch and go  Conditioning  3’ Amrap  3 S2O 6 Push ups  9 Air squat  Rest 2’ for total of 3 rounds 

Saturday Treino 6. Sábado  Mobility and Warm up Hip and Shoulders Then   Conditioning- Team 2 3 RFT  20 Ground to overhead @115/85 lbs -52/35 kg 30 Cal Air Bike  20 KB Front rack Step up over @16/16/12/12 kg Cap 17’ Rest 3’ 3 RFT  14 Bar muscle up  30 Cal Row   24 Strict Handstand push up Cap 17 ’ 

Friday   Treino 5. Sexta Feira  Mobility and Warm up  Hang power clean  Then  Strength  5 RDS  8 Romanian Deadlift  3 RDS  10 DB single arm row  3 RDS  10 Barbell biceps curl prone grip  Conditioning  11’Amrap  1 Hang P. Clean @115/85 lbs - 52/35 kg  2 Toes to bar  2 Hang P clean  4 Toes to bar Continue… 

Thursday  Treino 4. Quinta Feira  Mobility and Warm up Hip and shoulders  Then  Back Squat  5 - 3 - 3 - 1 - 1 - 1 8’ Emom  3 Thrusters  Conditioning  3 RFT  40 Wall ball  20 Devils press (Alternating) Cap 12’

Tuesday   Treino 3. Quarta Feira  Mobility and Warm up  Thoracic spine  then  3 RDS 20-30” Plank single arm (cotovelos no chão) 10 Landmine rotation  3 RDS 24 V-sit leg extension 12 Zombie crunch  Conditioning - Team 2 For Time  60 Calories  20 Chest to bar  6 Wall walk 50 Calories  20 Chest to bar  30 Handstand push up  40 Calories  20 Chest to bar  6 Wall walk 30 Calories  20 Chest to bar  30 Handstand push up  20 Calories  20 Chest to bar  6 Wall walk Cap 23

  Tuesday   Treino 2. Terça feira  Mobility and Warm up  Hip and shoulders  then   Push Jerk Strength- *saída do rack  *Push jerk  1 - 1 - 1 - 1  3 RDS  8 *Back reverse lunges (4 each side) Conditioning  3 RDS 50 D.U 9 Squat clean @155/100 lbs - 70/45 kg  then  35 A.KB Swing @24/16 kg then  3 RDS 50 D.U 9 push Jerk  Cap 15’

Monday Treino 1. Segunda Feira  Mobility and Warm up  Hip and thoracic spine  Then  5 RDS   5 Dead stop Deadlift @? 8’ Emom   2 Hang power snatch + 3 OH.squat  then  Conditioning  For Time  20 DB snatch  20 Box jump  20 DB snatch  30 Toes to bar  20 DB snatch  20 Burpee box jump over  cap 10'