Your workout of the day - CF 8585

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and shoulders  Then  3 RDS 10 Cossack squat  15 Hollow rocks  then  5’Emom 1 Wall walk  + 4 Front squat  then  Conditioning - Team 2 200 Double unders / 300 S.U 40 HSPU  30 Front squat @175/11lbs - @80/50 kg Then  4 RDS  24 Toes to bar  30 Calories 40 Wall ball  then  200 Double unders / 300 S.U 40 HSPU  30 Front squat @175/11lbs - @80/50 kg Cap 24’

 Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and thoracic  Then  Hang power snatch  Strength  HPS 3 -  2 - 2 - 1 - 1 - 1 then Every 1’30” (5 RDS) 8 Chin up  10 Barbell row supinated grip  Conditioning  14’ Amrap  6 Deadlift @220/155 lbs - 100/70 kg  9 Box jump over  12 Hang DB snatch 

Thursday  Treino 4. Quinta Feira  Mobility and Warm up Hip and shoulders  Then Push jerk  Strength - rack  2 - 2 - 1 - 1 - 1  then  3 RDS  8 Floor press (bridges position) Every 1’15” (5 RDS) 8 Front Rack reverse lunges  Conditioning  I0 RFT  3 cleans @155/110 lbs  3 S2O 6 B.F.B Cap 10’ 

 Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  Then  3 RDS  16 DB pass through  45” Farm hold single arm  3 RDS  10 Kb Split chop/lift Conditioning  4 RFT  14 Pull ups  40 Calorias  28 Toes to bar  40 KB Swing @24/16 kg Cap 24’ 

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and shoulders  Strength  3 - 3 - 2 - 1 - 1 - 1 Back squat  10’Emom 1’ Max strict HSPU 2’ rest  Conditioning  Amrap 12’ 1 Squat clean @175/120 lbs - @80/55 kg  3 Wall bal  2 Squat clean  6 Wall ball  3 Squat clean  9 Wall ball Continue…

Monday  Treino 1. segunda Feira  Mobility and Warm up Hip and thoracic  then  Hang power clean  Strength  HPC 3 - 3 - 2 - 1 - 1 - 1 Every 30’ (6 RDS) 1 Heavy Deadlift  Conditioning  “DT” Cap 13’

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip, thoracic and shoulders  Then  Conditioning  - Team 2 3 RFT  30 Box Jump  40 Calories Row  30 Power snatch @75/55 lbs - 35/25 kg Cap 17’ 3 RFT  30 Strict HSPU 40 Air Bike  30 Toes to bar Cap 17’

Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  Strength 5 RDS  3 Back Squat  3 RDS  10 Floor press  Every 1’30” (5 RDS) 16 KB Overhead single arm lunges  Conditioning  6 RFT  60 Double unders / 90 S.U 12 Alternating Devils press @22.5/15 kg  Cap 14’

Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and thoracic spine  Strength  Every 45” (6 RDS) 3 Sumo Deadlift touch and go  4 RDS  10 Hip thrust  4 RDS  3 Hang high pull  Conditioning  10’ Amrap  3 Bar muscle up  9 Hang power clean @145/100 lbs - @65/45 kg 

Wednesday  Treino 3. Quinta Feira  Mobility and Warm up  Hip and shoulders  Then  Conditioning - team 2  4 RFT 6 Wall walk  18 Overhead squats @75-55 lbs - @35/25 kg 24 Plate Z.Crucnch @45/35 lbs - 20/15 kg  Cap 15’ Then  3 RFT  40 Wall ball  50 Calories  30 HSPU  Cap 17’

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and thoracic  Hang power snatch  Then  12’ Emom 1’ 12” ME Air bike  2’ 2 Hang power snatch  3’  6 - 10 Strict pull up Then  5 RFT  16 Toes to bar  8 Burpee box jump over  4 Deadlift @275/210 lbs / @125/95 kg  Cap 13’ 

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and shoulder  then Strength 2 RDS 2 Push press 3 RDS 1 Push press 8' Emom 1' 6 - 8  Step up leg left 2' 6 - 8 Step up leg right Conditioning 2' Amrap - 4 RDS 3 Push Jerk @135/95 lbs - 61/42 kg 9 Air squat    rest 2' and continue

 Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and shoulders Then  4 RFT - (individual) 10 DB single arm press (each arm) 75 D.U 25 Wall ball  Cap 14’ then  Amrap 18’ (Team 2) 30 Kb Swing @24/16 kg 20 Front squat @135/95 lbs - 61/42 kg 30 Calories 20 Chest to bar 

Friday  Treino 5. Sexta Feira Mobility and Warm up  Hip and thoracic spine  The 5 RDS  1 Power snatch  then  7’ Emom  5 Deadlift unbroken @65 - 75% 3 RDS 10 DB single arm row  Conditioning  For Tine  15-12-9-6-3 Burpee facing bar  Power snatch @135/95 lbs- @61/42kg Cap 11’

Thursday  Treino 4. Quinta Feira Mobility and Warm up  Hip and shoulders  Then  Push jerk  Strength  Every 2’ for 12’ 6 Front rack lunges  2 Push jerk  Conditioning  4 RFT 100 Double unders / 160 S.U 18 Toes to bar  6 Squat clean @175/120 lbs - @80/55 kg Cap 15’

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up Hip and thoracic  Then  5’ Amrap  8 KB Halo 10 DB pass though  12  V-ups  Then  Long Emom  30 minutes  1’ 12 Pull ups  2’ 12/9 Cal. Bike  3’ 12 Dumbbell snatch  4’ 15/12 Cal row  5’ 12 Handstand push ups 6’ rest 

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and Shoulders Then  5 RDS  3 Back squat @70-75% 9’Emom - Build a heavy cluster 1 cluster  3 RFT  24 kb Step up @32/24 kg 12 Burpee box jump over  Cap 12’

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine then Clean Strength Every 1'30'' (5 rds) 6 Romanian DL 15'' - 30'' hanging L- sit then For time Cleans and push ups 15 Cleans 135/100 lbs - 61/45 kg 21 Push ups 12  Cleans 21 Push ups 9 Cleans 175/120 lbs - 80 /55 kg 15 Push ups 6 Cleans 15 Push ups 3 220/155 lbs - 100 /70 kg 9 Push ups 1 Cleans  9 Push ups Cap 7' Rest 2’ 7’ Amrap 2 Wall walk 9 KB Swing @32/24 kg

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and thoracic spine  Then  3 RDS  15 V sit leg extension  10 Plank S.A row  3 RDS 10 Side v-ups  20 Plank DB pass through  Then  Conditioning  4 RFT - Team 2  30 Toes to bar  30 Deadlift @155/120 lbs - @70/55 kg 20 Step up over @24/16 kg 30 Dumbbell snatch  30 Calories  Cap 30’

 Friday  Treino 5. Sexta Feira  Mobility and warm up  Hip and shoulders  Then  8’ Emom  2 Hang squat clean  4 Rds  3 Shoulder press Conditioning  11’ Amrap  3 Wall walk  3 front squat @115/85 lbs - 52/35 kg 3 Thrusters

Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and thoracic spine  Then  Sumo DL (dead stop ) 5 - 3 - 3 - 1 - 1 - 1 3 RDS  8 - 10 Barbell row supinated grip  Conditioning  For Time  3* - 6* - 9* - 12* - 15* - 18* *Power clean @135/95 lbs - 61/42 kg *Burpee facing bar  5 Chin up Cap 14’

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  Then  10’ Emom 9 - 15 Toes to bar  10-12 Double kb Z.crunch  4 RFT - team 2 30 Handstand push up  40 Calories  50 Wall ball  Cap 25’ 

  Tuesday  Treino 2. Terça Feira  Hip and thoracic  Then  10’ Emom 1’3 Hang Power snatch  2’ 6 - 10 Strict pull up  Conditioning  3’ Amrap (4 rds ) 21 Double unders  9 American kb swing @24/16 kg 3 Deadlift @220/155 kg  Rest 2’ and continue  I

Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Every 30'' (7 rds) 2 Push Jerk rest 2' Every 20'' (6 rds) 1 Push Jerk 3 RDS 6 Split squat (front rack) Conditioning 5 RFT 5 Clean and jerk @175/120 lbs - 80/55 kg 10 Alternating Devils press Cap 10'

 Saturday  Treino. Sábado  Mobility and Warm up  Hip and shoulders  Then  10’ Emom  1’ 11 Burpee over the bar + max squat clean unbroken  2’ rest  Conditioning - team 2 5’ Amrap  20 Thrusters @95/65 lbs - 42/30 kg  100 D. U/150 S.U Rest 2’ and repeat  5’ Amrap  24 Calories  20 HSPU Rest 2’ and rep

Friday Treino 5. Sexta Feira  Mobility and warm up  Hip and thoracic spine Then  5 RDS  4 Sumo Deadlift (dead stop) Every 45” (7 RDS) 2 Hang power snatch  Conditioning  3 RFT  14 Step up over  @32/24 kg 28 American kb Swing @32/24 kg 21 Toes to bar  Cap 11’