Your workout of the day - CF 8585

Friday Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  Then  Squat clean  Strength  4 RDS  2 Front squat  4 RDS  2 Push press 3 RDS  8 - 10 Glute bridges single arm floor press Conditioning  11’Amrap  7 Squat clean @120/90 lbs - @55/40 kg  5 Push Jerk  3 Wall walk 

Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and thoracic spine  then  H. Power snatch  Strength  8’ Emom  1 Hang power snatch + 1 Power snatch  3 RDS  9 Barbell Row  12 DB pullover  Conditioning  4  RFT  100 Double unders /130 S.U 14 Pull ups  9 Deadlift @220/155 lbs - @100/70 kg Cap 14’

  Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Ankle, Hip and Shoulders 3 RDS 30” Flutter kicks   10 Z.crunch  5 Kickstand squat  then  4 RDS 3 Box negative pistol squat  4 RDS 3 *High box step up  *trabalhe uma perna de cada vez   Conditioning  22’ Amrap - team 2 24 Calories  then  1 Round 30 Air squat  20 Push ups  10 Toes to bar  24 Calories  then  2 Rounds 30 Air squat  20 Push ups  10 Toes to bar  24 Calories  then  3 Rounds 30 Air squat  20 Push ups  10 Toes to bar  … continue 

Tuesday  Treino 2. Terça Feira  Mobility and thoracic  Then  9’ Emom  1’ 1 - 3 Negative chin up  2’ 8 - 10 Barbell good morning  3’ rest  then  5 RDS  2 Sumo Deadlift  Conditioning  For time  12 Hang P. clean @135/90 lbs -@61/40 kg  8 Burpee box jump over  10 Hang P. clean @155/100 lbs - @70/45 kg  7 Burpee box jump over  8 Hang P. clean @165/110 lbs - @75/50 kg  6 Burpee box jump over  6 Hang P. clean @175/120 lbs - @80/55 kg  5 Burpee box jump over  Cap 10’

Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders  then  Build 1 RM of Back squat  Time:12 minutos then  9’ Emom  1’ 15 - 30” Handstand hold 2’ 1 - 3 Déficit negative HSPU 3’ 9 - 15 HSPU  Conditioning  For Time  27 - 21 - 15 - 9 Overhead squat @95/65 lbs - 42/30 kg  American KB Swing @32/24 kg Cap 11’ 

 Saturday Treino 6. Sábado  Mobility and Warm up  Hip and Shoulders  then  8’ Emom 1’  30” Flutter kicks  15 - 30” Box Knee tucks hold   then  4 RDS 3 Box negative pistol squat  4 RDS 3 *High box step up  *trabalhe uma perna de vez   Conditioning - Team 2 For Time  12 Burpee over the bar  12 Clean and jerk @115/85lbs - @52/35 kg 24 Calories  24 Clean and jerk 24 Burpee over the bar  48 Calories  48 Burpee over the bar  48  Clean and jerk  96 Calories  Cap 19’

Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and thoracic spine  then  Strength  5 RDS  2 Hang Pwer snatch  4 RDS  10 Plank DB row  6 Split stance RDL Conditioning  3 RFT 30 Dumbbell snatch  15 Strict pull up  15 Strict HSPU  Cap 15’

Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and shoulders  then  Strength  8 RDS  1 Back squat  8 RDS  1 Push press  Conditioning  2’ Amrap ( 4 RDS) 8 Box jump over  5 Thrusters @135/95 lbs - @61/42 kg  Rest 2’ and continue 

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and thoracic spine  then  Strength  4 RDS 1 Sumo DL  Every 1’30 (6 rds) 3 Sumo DL High pull  12 Toes to bar unbroken  Conditioning  12’ Emom 1’ 18 American KB swing  2’ 9/12 cal bike  3’ 3 Power snatch @155/100 lbs 70/45 kg

 Tuesday  Treino 2. Terça Feira  Mobility and warm up  Hip and shoulders  then  9’Emom 1’ 20 - 30” Handstand hold 2’ 2 - 4 Negative HSPU 3’ 9 - 15 HSPU Conditioning - Team 2 For time  150 Wall ball  40 Dumbbell Burpee step up over  2000m Row or 5000m Bike  30 Dumbbell Burpee step up over  120 Wall ball Cap 26’

Monday Treino 1. Segunda Feira Mobility and Warm up Hip, thoracic spine and shoulders  then Build 1 RM of Hang power clean in 10 minutes  then  10’Emom  1’ 9 -15 pull ups + max DL unbroken  2’ rest  Conditioning  For Time  90 Double unders / 120 S.U 18 Hang P. clean @135/95 lbs - @61/42kg 120 Double unders / 150 S.U 15 Hang P clean @155/110 lbs-@70/50 kg 150 Double unders / 180 S.U 12 Hang P clean @175/120 lbs -@80/55 kg  180 D.U 6 Hang power clean @200 /135 lbs - @90/61 kg Cap 12’

 Saturday  Treino 6. Sábado  Mobility and Warm up  Hip, thoracic and shoulders  then  Every 4’ (3 RDS) 6-8 Split stance RDL 8-10 DB S.A row  20 Hollow rocks  then  Conditioning - team 2 Amrap 24’ 12 Alternating Devils press  24 Calories  20 Strict HSPU  12 power snatch @115/85 lbs - @52/35 kg

Friday  Treino 5. Sexta Feira  Mobility and Warm up Hip and shoulders  then  Strength  6 RDS 2 Back squat  6 RDS  1 Shoulder press  Conditioning  For time  35 Double unders / 60 S.U 27 - 21 - 15 - 9 Chest to bar  Thrusters  Cap 12’

 Thursday  Treino 4. Quinta Feira  Mobility and Warm up Hip and thoracic  then  3 - 3 - 2 - 2 - 1 - 1 Sumo DL 6’ Emom 1 Hang power clean + 2 Power clean  Conditioning  3 RDS 10 Box jump 14 DB snatch  then  10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Toes to bar  Hang clean @145/100 lbs - @65/45 kg Cap 14’

Wednesday Treino 3.Quarta Feira Mobility and Warm up Hip and shoulders then Double tabata alternating Plate G2O Plate Z.Crunch then Metcon - team 2 In 6 minutes 40/30 calories then max rounds in the remaining time of: 16 Handstand push up 18 Burpee over the DB 20 Single arm overhead lunges @22.5/15 kg rest 2` and repeat for total of 4 rounds

Tuesday  Treino 2. Terça feira  Mobility and Warm up  Hip and thoracic spine  then  Hang power snatch  Strength  4 RDS  3 SDHP then  Every 45” (5 rds) 9 - 15 Pull ups unbroken + max hang p. snatch  Rest 1’15’ Conditioning  For Time  180 - 150 - 120 / S.U 230 - 200 - 170 Double unders  30 - 20 - 10  Deadlift @235/165 lbs -@105/75 kg  6 - 4 - 2 Wall walk  Cap 14’

    Monday Treino 1.Segunda Feira Mobility and Warm up Hip and shoulders then Squat clean Strength 4 RDS 3 Front Squat Every 45'' (6 rds) 1 Squat clean 5' Emom 12 Reverse lunges Conditioning 4 RFT 7 Push jerk @145/100 lbs - 65/45 kg 14 Alternating Devils press 28 Wall Ball  Cap 15'

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip, thoracic and shoulders  then  Conditioning - individual  For time  21 18 15 12  Row Thrusters @95/65 lbs  Cap 11’ then  3 RFT  24/16 Cal bike  11 Chest to bar  11 HSPU  Cap 11’  then  Amrap 11’ 10 American KB swing @32/24 kb 10 Box jump over 

Friday Treino 6. Sexta Feira  Mobility and Warm up  Hip and thoracic spine  Then  Strength  5 RDS  3 Back Squat  5 RDS  1 - 3 High Box Jump  3 RDS  8 Barbell Good morning  Conditioning  3 RFT  28 DB Snatch @22.5/5 kg  20  kb S.A Overhead Lunges @24/16 kb  8 Hang power clean @187/120 lbs - 85/55 kg  Cap 13’

Thursday  Treino 4.  Quinta Feira   Mobility and Warm up  Hip and shoulders  Then  Strength  7’ Emom  5 - 12 Strict HSPU  6 RDS  3 Squat clean touch and go + 1 Push jerk Conditioning  11’ Amrap   3 Wall walk  6 S2O @135/95 lbs - 61/42 kg  35 Double unders / 55 S.U

  Wednesday  Treino 3.  Quarta Feira   Mobility and Warm up  Hip and thoracic spine then  Hang Snatch  Strength  Complex  4 RDS  2 Hang P snatch + 3 OH. Squat  3 RDS  1 Hang P snatch + 2 OH. Squat  then  3 RDS  6 Stiff legged DL bent over row  Conditioning  15’ Emom 1’ 9 Deadlift @220/155 lbs  2’ 12 Burpee F B 3’ 16/13 Calories Row 

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and shoulders  then 3 RDS  6 Split KB chop/lift 8 DB Cossack squat  then  Metcon - Team 2 2 RFT  1 000m Row or 2 500m Bike  50 m KB Farm walk or 50 Farm walk march  40 DB Step up @22.5/15 kg 2 500m Bike / 1 000 m Row  80 Wall ball  80 Push ups  then  Max S.A. DB thruster in the remaining time  Cap 34’

  Monday  Treino 1. Segunda Feira  Mobility and Warm up Hip and thoracic spine Then  6 RDS 3 Sumo Deadlift  Every 1’30” (6RDS) 10 Pull ups + 1 H.P.C + 1 PC Conditioning  8 RFT  7 Toes to bar  5 Power clean @145/100 lbs - @65/45 lbs  then  55 American KB swing @32/24 kg  Cap 12’