Your workout of the day - CF 8585

Tuesday  Treino 2. Terça Feira  Mobility and warm up  Hip and Thoracic spine  then  Power Snatch  Strength  5 RDS 3 Sumo DL  Every 45” (8 RDS) 1 Power Snatch  Conditioning  3 Rounds For Time  20 DB Snatch  100 Double unders / 130 S.U Cap 12’ 

Monday  Treino 1. Segunda Feira  Mobility and Warm up Hip and shoulders  then  Strength  4 RDS  1 Back Squat  4 RDS 3 Front Squat  Conditioning  3’ Amrap (4 RDS) 3 Thrusters @135/95 lbs - @61/42 kg 6 Push ups  9 B.O.B rest 2’ and continue 

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and Shoulder  then  2 RDS  15 Hollow rocks  5 muscle clean  8 Lunges  10 Kipping swings  2 RDS  10 V- ups 3 Power clean  5 Shoulder press  5 -10 Pull ups  then  Conditioning - team 2 For Time  1000 m Row Or 2500 m Bike  30 Cleans @135/95 lbs - 61/42 kg  40 Front squat 1000 m Row Or 2500 m Bike  40 Push press  40 Front rack lunges  1000 m Row Or 2500 m Bike  40 Chest to bar  50 Toes to bar  1000 m Row Or 2500 m Bike Cap 31’

 Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and thoracic spine  then  5 RDS  3 Hang P snatch  5 RDS  1 Sumo Deadlift  3 RDS  10 DB S.A Row  Conditioning  3’ Amrap (3 RDS) 6 Strict Handstand push up  3 Deadlift @200/145 lbs - @90/65 kg  rest 2’ and repeat

Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and shoulders  Then  Squat clean  then  Strength - saída do rack  8 RDS  1 Thruster 4 RDS  6 Floor press Conditioning  5 RFT  7 Squat clean @135/95 lbs - 61/42 kg  7 S20 14 Box jump  Cap 13’

 Wednesday  Treino 3. Quarta Feira Mobility and Warm up Hip and thoracic  then  8’ Emom 2 Wall walk + 10 KB swing  @32/24 kg Conditioning  3 RFT - Team 2 20 Burpee over the DB 40 DB snatch  50 Calories  40 Toes to bar  Cap 23’

Tuesday  Treino 2. Terça Feira  Mobility and Warm up Hip and shoulders  then  4 RDS  1 Back squat  4 RDS  3 Front squat  then  5 RDS 1 - 3 High Box jump  Conditioning  12’ Amrap  30 Double unders / 45 S.U 12 Wall ball  4 F.R.Step up over @24/24/16/16 kg

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and thoracic spine  Then  5 RDS 2 Hang P. clean + 1 Powet clean  Every 45” (5 RDS) 3 Sumo DL High pull  3 RDS  6 Romanian Deadlift  Conditioning  4 RFT 15 Chest to bar  15 Push ups  6 Clean and Jerk  @145/100 lbs - @65/45 kg  Cap 14’

Saturday  Treino 6. Sábado  Mobility and Warm up Hip and thoracic spine  then  4 RDS  9 Kb Split stance RDL  12 DB single arm Row  15 Hollow rocks then  Conditioning - Team 2 24’ Amrap  40 Calories  20 Burpee box jump over  20 Power snatch @75/55 lbs  20 Toes to bar 

Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  Then  Strength  Every 1’15” (8 RDS) 3 Front squat + 1 Push Jerk  3 RDS 12 KB Reverse lunges  8 DB Floor press Conditioning  3 RFT  100 Double unders / 150 S.U 18 Thrusters @115/85 lbs -  @52/35 kg 6 Wall walk  Cap 12’

Thursday  Morning  Treino 4. Quinta Feira  Mobility and warm up  Hip and thoracic  Then  7’ Emom  3 Sumo Deadlift  then  3 RDS  10 Hip thrust  then  Hang Power clean  3 - 2 - 2 - 1 - 1 - 1 Conditioning 4 RFT  8 Hang power clean  @135/95 lbs - 61/42 kg 10 Alternating Devils press  12 Pull ups Cap 11’

 Wednesday  Treino 3. Quarta Feira Mobility and Warm up  Hip and shoulders  then  4 RDS  30” Plank single arm  40” Single arm Farm hold  15 Toes to bar  then  Conditioning - team 2 5 RFT  24 Handstand push 30 Overhead squat (empty bar) 24 Box jump  30 Calories  Cap 25’

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and thoracic spine  then  20 ’ Emom  1’ 2 Hang snatch  2’ 15 Cal Row  3’ 3 - 5 Bar muscle up  4’ rest  then  In 3 minutes  12 Deadlifts @255/175 lbs - @115/80 kg  Max rounds of  24 Double unders / 30 S.U 8 American kb swing @24/16 kg Rest 1’30 and repeat for total of 3 rounds 

 Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders  Then  Strength  4 RDS  3 Back squat  4 RDS  5 Front Squat  Conditioning  For Time  45 Wall ball  then  3 RDS  7 Clean and jerk @135/95 lbs - 61/42 kg 14 B.O.B then  45 Wall ball  Cap 15’

 Saturday  Treino 6. Sábado  Mobility and Warm up  Hip, thoracic and shoulders Then  Conditioning - Team 2 2.400 m Row  then  Max rounds  20 Thrusters @75/55 lbs - 35/25 kg 24 Toes to bar  28 Push ups  Time 17’ Rest 2’ 180/140 Cal Air bike  Then  Max rounds of  20 Ovehead squat @75/55 lbs - 35/25 kg 24 Box Jump 28 Plate Z. Crunch @45/35 lbs - @20/15 kg Time 17’ 

 Friday Treino 5. Sexta Feira  Mobility and Warm up Hip and shoulders  Then  5 RDS  3 Sumo DL  5 RDS  1 power clean + 1 hang p clean  Conditioning  3 RFT  10 Power cleans @175/110 lbs - 80/50kg 15 Chest to bar  20 Alternating Devils press  Cap 15’ 

Thursday  Treino 4. Quinta Feira Mobility and Warm up  Hip and shoulders  Then  Strength  4 RDS  3 Back squat  4 RDS  5 Front squat  Conditioning  4’ Amrap - (3 RDS) 9 Wall ball 3 S2O @155/110 lbs - 70/50 kg 6 Front rack Step up over @16/16-12/12 kg Rest 2’ and continue 

 Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and thoracic  Then  10’ Emom  1’ 10 Calorias air bike + max hang p.snatch unbroken  2’ rest  @75/55 lbs - @35/25 kg  10’ Emom 1’ 12 KB Swing + max calories row 2’ rest  10’ Emom  1’ 10 Toes to bar + max HSPU  2’ rest 

 Tuesday  Treino 2. Terça Feira  Mobility and Warm up Hip and Warm up  Then  Strength  Push Jerk  2 -2 - 2 - 1 - 1 - 1 8’Emom  2 Heavy cluster Conditioning  6 RFT  75 Double unders / 100 S.U 6 Squat clean @175/120 lbs - 80/55 kg  Cap 12’

 Monday  Treino 1. Segunda Feira  Mobility and Warm up Hip and thoracic  Then  Every 1’45” (6 RDS) 10 Pull ups  1 Hang p snatch  + 1 power snatch  then  3 RDS  6 Barbell good morning  20 Hollow rocks  Conditioning  14’ Amrap  2 Wall walk  1 Deadlift @220/155 lbs - @100/70 kg 1 B.F.B 2 Wall walk  2 Deadlift @220/155 lbs - @100/70 kg 2 B.F.B 2 Wall walk  3 Deadlift @220/155 lbs - @100/70 kg 3 B.F.B …. continue 

Saturday  Treino 6. Sábado  Mobility and warm up Thoracic spine  then  Conditioning - team 2  Amrap 14’ 10 Hang P clean @135/95 lbs - @61/42 kg 12 Alternating Devils press  14 Toes to bar  Rest 4’ 4 RFT  24 Cal Row  24 Air Bike  24 American KB swing @32/24 kg Cap 14’

 Friday Treino 5. Sexta Feira Mobility and Warm up Hip and shoulders then  Strength  Back squat  3 - 2 - 1- 1 -1  6’Emom  1 Hang snatch + 3 Overhead squat  Conditioning  5 RFT  50 Double unders / 80 S.U 6 S2O @145/100 lbs - 65//45 kg 12 Handstand push up 

Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and thoracic spine  then  Power clean  Strength  5’Emom  2 Power clean touch and go  5’ Emom   1 Hang power clean  4 RDS  12 Dumbbell single arm row  Conditioning  4 RFT  6 Bar muscle up  12 Deadlift @210//145 lbs - 95/65 kg 24 Wall ball Cap 12’

 Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  Then  For Time - team 2 Calories  60 - 50 - 40 - 30 - 20 Burpee box jump over  30 - 24 - 18 - 12 - 6 Cap 24’ then    10’ Amrap - individual  12 KB Lunges  9 Push ups 6 Toes to bar 

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and thoracic spine then  Every 50”  (5 RDS) 10 chest to bar  1 Power Santch  then  5 - 3 - 3 - 1 Deadlift  Conditioning  For Time  50 KB Swing @32/24 kg then  5 RDS  50 D.U/75 S.U 9 Power snatch @95/65 lbs - 42/30 kg Cap 14’

 Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders Then Strength  Front Squat  3 - 2 - 2 - 1 - 1 - 1 4 RDS 6 Seated press Conditioning  In 4 minutes  3 RDS 10 Alternating Devils press @22.5/15 kg 15 Dumbbell squat  then  Max clusters in the remaining time  @135/95 lbs - @61/42 kg Rest 1’30” and repeat for total of 3 Rds