Your workout of the day - CF 8585

 Saturday  Treino. 6 sábado  Mobility and Warm up Hip, thoracic and shoulders  then  3 RDS  15 V-sit leg extension  6 KB single arm Z. crunch (each arm) then  Every 1’30” (5 RDS 6 Hang power snatch unbroken  12 toes to bar  then Metcon - Team 2  2 RFT  60 Calories  40 Alternating Devils press @22/15 kg  30 Chest to bar  20 Box jump over  Cap 24’

Friday  Treino 5. Sexta feira Mobility and Warm up  Hip and shoulders  then  Strength  5 RDS 3 Front squat @75% 4 RDS  3 Negative box pistol squat  Conditioning  5 RFT 50 Double unders / 80 S.U 12 Strict Handstand push up 6 Clean and jerk @175/110 lbs - @80/50 kg  Cap 14’ 

 Thursday  Treino 4. Quinta Feira  Mobility and Warm up Hip and thoracic  then  Power snatch  then  Strength  5 RDS 3 Sumo DL @75% 5 RDS 3 Negative chin up 3 RDS  8 - 10 Box hip extension  Conditioning  8’ Amrap  6 Pull ups  9 Power snatch @75/55 lbs - @35/25 kg

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  then  Push jerk  Strength - rack 6 RDS  1 Push jerk  3 RDS (tirando a barra do chão) 6 F.R lunges each leg (faça uma perna por vez) 10 RFT 7 Burpee over the bar  7 Thrusters @115/85 lbs - @52/35 kg Cap 14’

 Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and thoracic spine  then Conditioning  Metcon - Team 2 3 RFT  30 Toes to bar  80 m Single arm F. walk or 80 KB S.A Farm walk March 40 Hang DB clean (Dual DB) @22.6/15 kg 2 500m Bike or 1000 m Row  30 Deadlift @155/100 lbs - @70/45 kg  Cap 33’

Monday  Treino 1. Segundo Feira  Mobility and Warm up  Hip and shoulders  then  5 RDS  3 Back squat @80% + 6 *weighted vertical jump *(DB/KB) 4 RDS  5 Floor press + 5 - 10 Plyo push up  Conditioning  14’ Amrap  3 Wall walk  4 Squat clean @175/110 lbs - @80/50 kg 6 KB Overhead lunges (dual KB) @16/12 kg 

 Saturday Treino 6. Sábado  Mobility and Warm up Hip and shoulders  then  Metcon  3 RFT 16 Burpee over the bar  16 Chest to bar  80 Double unders / 120 S.U Cap 12’ Rest 4’ then  Amrap 16’ - Team 2 40 KB squat @24/16 kg 30 Calories  20 Push press @115/85 lbs - 52/35 kg 

Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic spine  then  Power snatch  Strength  Every 1’30” (6 Rds) 20 - 30” Handstand hold 1 Hang P. Snatch + 1 Power snatch  3 RDS  10 Barbell row  15 - 30” Hanging L sit  Conditioning  21 - 15 - 9 Deadlift @225/155 kg - 102/70 kg Handstand push up then  3 RDS  10 Box jump 20 Dumbbell snatch  Cap 14’

 Thursday  Treino 4. Quinta Feira  Mobility and Warm up Hip and shoulders  then  Squat clean  Strength  8’ Emom  2 Squat clean touch and go  6 RDS  1 Push Jerk (saindo do rack) Conditioning  3 RFT 10 Clean and jerk @135/95 lbs - @61/42 kg 40 Wall ball  Cap 12’ 

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up Hip, thoracic and shoulders  then  3 RDS 20 Hollow hocks 5 Windmill  5 Single arm Z.crunch  then Conditioning - Team 2 8’ Amrap  (3 RDS)  4 Wall walk  20 Calories  16 Toes to bar  20 Calories  16 Hang P snatch @75/55 lbs - 35/25 kg Rest 4’ and continue 

 Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and shoulders  then  6 RDS  3 Back squat @75% 5 RDS 3 Shoulder press  then  Conditioning  4 RFT 60 Double unders / S.U 90 12 Front squat @175/110 lbs - @80/50 kg 10 DB Burpee step up over  Cap 16’

Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip and thoracic  then  Build 1 RM of  Power clean  Time:10 minutos 4 RDS  8 Barbell good morning  10 DB pullover  then  Conditioning  0’ - 8’ 8 RDS 7 Deadlift unbroken @200/145 lbs - 90/65 kg  7 Pull ups  8’ - 12’ Max Rds of  7 American KB swing @32/24 kg  5 Push ups

Saturday  Treino 6. Sábado  Mobility and Warm up Hip, thoracic and shoulders  then  Every 2’ for 10’ 14 Toes to bar  11 Burpee box jump over  Conditioning  4 RFT - Team 2 40 DB snatch  30 Handstand push up 40 Calories  Cap 26’

Friday Treino 5. Sexta Feira  Mobility and  warm up Hip and shoulders  then  Strength  4 RDS 3 Back squat @75% Every 1’30” (5 RDS 10 KB front rack lunges  2 Ground to overhead  Conditioning  5 RFT  12 Chest to bar  15 Thrusters @95/65 lbs - @42/30 kg  75 Double unders/SU 100 Cap 15’

 Thursday  Treino 4. Quinta Feira  Mobility and Warm up Hip and thoracic spine then  Strength  4 RDS  2 Deadlift @75% 3 RDS  8 - 10 Hip thrust  Every 1’15” (8 RDS) 1 Hang power clean + 1 Power clean  Conditioning  12’ Emom 1’ 13/9 Calories Air Bike  2’ 10 Deadlifts @220/155 lbs - @100/70 kg 3’ 14 Burpee facing bar 

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  then  5 RDS 3 Box negative pistol squat  3 Déficit negative HSPU Every 2’ for 10’ 4 Weighted step up (uma perna por vez) 3 a 8 Déficit Handstand push up then Conditioning  3’ Amrap (3 rds) 3 Squat cleans @135/95lbs - @61/42 kg 6 Push ups  9 toes to bar  Rest 2’ and continue 

Tuesday  Treino 2. Terça feira  Mobility and Warm up  Hip and thoracic spine  then  Metcon - team 2 For Time  2.500m Bike or 1 000m  then  50 Hang power snatch @75/55 lbs - @35/25 kg 30 Strict pull up 100 m KB Farm walk or 100 KB Farm walk March  then  2.500m Bike or 1 000m  then  40 Hang power snatch  26 Strict pull up 100 m KB Farm walk  then  2.500m Bike or 1 000m  then  30 Hang power snatch  22 Strict pull up 100 m KB Farm walk  then  2.500m Bike or 1 000m  then  20 Hang power snatch  18 Strict pull up 100 m KB Farm walk  Cap 32’ 

Monday  Treino 1. Segunda Feira  Mobility and Warm up Hip and shoulders  then  Strength  Build 1 RM of  Front Squat  Time:12 minutos then  8’ Emom 1 Push press + 1 Push jerk  Conditioning  3 RFT 10 Devils press arm left  20 Wall ball  10 Devils press arm right  15 Box jump  Cap 13’

 Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and Shoulders then  10’ Emom  1’ 14 Toes to bar  2’ 11 Thrusters @95/65 lbs -@42/30kg then  Conditioning - team 2 22’ Amrap  22 Front rack lunges @115/85 lbs -@52/35 kg 44 Calories  22 Hang squat clean  22 Box jump 

Friday  Treino 6. Sexta Feira  Mobility and Warm up Hip and thoracic spine then  Power snatch  Strength  5 RDS 3 Deadlifts @70% 1RM of Sumo DL 6’ Emom 1 Hang power snatch + 1 Power snatch  Conditioning  5 RFT 10 Pull ups 10 Power snatch @95/65 lbs - @42/30 kg 10 Burpee facing bar  Cap 15’

Thursday  Treino 4. Quinta-feira  Mobility and Warm up  Hip and shoulders  then  Squat clean  Strength  4 RDS  3 Back squat @70% of 1 RM Every 45” (5 RDS) 2 squat clean touch and go  3 RDS 10 Floor press  Conditioning  2’ Amrap (4 RDS) 6 Handstand push up  3 Cluster @135/95 lbs - 61/42 kg Rest 2’ and continue 

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and thoracic  then  6’ Emom 1’  30” Flutter kicks  2’ 15 - 30” Hang L - Sit hold  8’ Emom 1’ 20 - 30” Handstand hold 2’ 1 - 3 Negative HSPU then  Conditioning - team 2 3 RFT  50 American kb swing @24/16 kg 30 Calories  40 Toes to bar  30 Calories  Cap 25’

 Tuesday  Treino 2. Terça feira  Mobility and Warm up  Hip and shoulders  then  Push Jerk  Strength  5 RDS  3 Front squat  6’ Emom  2 push jerk   Conditioning  4 RFT 27 Wall ball  90 D.U / 130 S.U 9 S2O @135/95 lbs - @61/42 kg Cap 15’

Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip and thoracic spine  then  Build 1 RM of Sumo Deadlift  Time:12 minutos Every 45” ( 5 RDS ) 1 Hang power clean + 1 power clean  5 RDS  1 - 3 Negative chin up  Conditioning  10’ Amrap  8 Chest to bar  6 Hang power clean @135/95 lbs - @61/42 kg

 Saturday  Treino 6. Sábado  Mobility and Warm up Thoracic spine  then  15’ Emom  1’ 15 Toes to bar  2’ 10 Strict Handstand push up 3’ 5 Power snatch unbroken  then  3 RFT - Team 2 40/30 Calorias  20 Dumbbell burpee step up  40 American kb swing @24/16 kg  Cap 20’