Your workout of the day - CF 8585

  Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and shoulders  then  WOD “12/31” New Year’s Eve  For Time 31 Push Press (75/55 lb) 31 Pull-Ups 31 Front rack Lunges (75/55 lb) 31 Snatches (75/55 lb) 31 Handstand push up 31 American KB swing (24/16 kg) 31 Sit ups 31 Hollow Rocks  31 Back Squats (75/55 lb) 31 *Unbroken Double-Unders 31 Thrusters (75/55 lb) 31 Alternating Devils press  Then, **365 meter Row Cap 36’ *Double unders unbroken. Errou volta do zero. ** Row - Em caso de aulas cheias use a estratégia de um grupo fazer no início, outro grupo no meio (após o sexto exercício), outro grupo no final. Sobre WOD “31/12”  Deve ser leve e rápido. Você deve ser capaz de executar séries grandes (e em alguns casos ininterruptas) de todos os movimentos. Se 31 Unbroken Double-Unders parecerem assustadores para você, remova a prescrição “Unbroken” para que você não fique preso tropeçando na corda. Após o WOD, você deve se sentir energi...

Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip, thoracic and shoulders  then  Power clean  Strength  Every 30” (6 RDS) 1 Heavy Power clean + 1 Hang P.C 4 RDS  6 Romanian DL 3 RDS  10 Single arm DB Row  Conditioning  5 RFT  12 Toes to bar  10 Burpee facing bar  8 Hang power clean @145/100 lbs - @65/45 kg  Cap 14’

 Saturday  Treino 6. Sábado  Mobility and Warm up  Hip, thoracic and shoulders  then  3 Rds  5 Windmill + 12 side v- ups  then  In 1minute  9 - 15 chest bar  Max A.KB Swing unbroken  Rest 1’ 30” and repeat for total of 4 rounds  Metcon - team 2 24’ Amrap   30 Calories  40 KB Deadlift @32/24 kg or 16/16-12/12 kg  30 DB Single arm overhead lunges  20 Hang power snatch @75/55 lbs - @35/25 kg

Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and shoulders  then  Strength  16’ Emom 1’ 20-30” Handstand hold 2’ 6 - 12 Strict HSPU 3’ 4 Front squats 4’ rest  then  5 RFT  14 Toes to bar  42 Double unders / S.U 72 7 Thrusters @115/85 lbs - @52/35 kg  Cap 15’

 Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip, thoracic spine and shoulders then Strength  5 RDS 5 Deadlift touch and go @75% Rest 1’ each round  then 3 RDS 10 - 15 Inverted row 10 Hip Thrust  Conditioning  15’ Emom 1’ 14/9 Cal air bike  2’ 5 Power cleans touch and go @165/120 lbs - @75/55 kg 3’ 10-12 Alt. Devil’s press 

Tuesday   Treino 2. Terça Feira  Mobility and Warm up  then  Conditioning  12 Days of Christmas 🎄 🎅 🎄 For Time 1 35 Double unders / 50 S.U 2 Pistol squat  3 Strict pull up 4 Clean and jerk @75/55 lbs - 35/25 kg  5 Burpee over the bar  6 HSPU  7 Sumo DL High pull  @75/55 lbs - 35/25 kg   8 Plate Zombie crunch @20/15 kg 9 American KB swing @24/16 kg 10 Jumping lunges  11 Power snatch @75/55 lbs - @35/25 kg  12 KB Step up over @24/16 kg  Cap 44’

 Monday  Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders  then  Strength  6 RDS  1 *Pause Back Squat @75% + 3 Seated vertical jump  * 3 seconds  Every 45’ (6 RDS) 1 Squat clean as heavy as possible  Conditioning  11’ Amrap  9 Squat clean @115/85 lbs - @52/35 kg 6 Push ups 3 Wall walk 

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip, thoracic and shoulders  then  Conditioning - team 2 For time  150 Wall ball  150 Calories  then  3 RDS 30 Overheard squat @95/65 lbs - @42/30 kg 30 Handstand push up  then  150 Wall ball  150 Calories  Cap 36’

 Friday  Treino 5. Sexta Feira  Mobility and Warm up Hip and thoracic spine  then  Power clean  then  Strength  15’ Emom 1’ 5 Deadlift @75% 2’ 15” ME air bike  3’ 15-20 Hollows rocks  Conditioning  2’ Amrap (4 RDS) 7 Toes to bar  5 Power clean unbroken @135/95 lbs - @61/42 kg Rest 2’ and continue 

Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and shoulders  then  Strength  5 RDS 1 *Pause Back squat @70-75% *3 seconds  4 RDS 2 Push press  Conditioning  3 RFT 16 Alternating Devils press  16 Thrusters @115/85 lbs - @52/35 kg Cap 12’

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and thoracic spine  then  8’ Emom 1’ 8-12 Pull ups  2’ 8-12 Handstand push up  Conditioning - team 2 For time  60 - 50 - 40 - 30  Calories  Bodyweight Step up American KB swing @24/16 kg  Cap 30’

 Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and shoulders  then Clean and Jerk  Strength  5 RDS  2 Front squat @80 - 85% 4 RDS 3 Box pistol squat (add carga se possível) 3 RDS 8 - 10 Seated single arm press  Conditioning  11’ Amrap  35 Double unders / 55 S.U 3 clean and jerk @175/110 lbs - @80/50 kg

Monday  Treino 1. Segunda Feira  Mobility and Warm up Hip and thoracic spine  then  Kipping swing  Snatch balance  then  Every 1’30” for 9’ 3 Bar muscle up  5 Hang squat snatch  3 RDS  8 - 12 Inverted row  Conditioning  4 RFT  10 Burpee box jump over  15 Deadlift @225/155 lbs - @100/70 kg  Cap 12’

  Saturday  Treino 6. Sábado  Mobility and Warm up Hip, thoracic and shoulders  then  3 RDS  10 Split stance RDL  12 Plank DB row  Conditioning  27’ Amrap - team 2 40 Calories  30 Chest to bar 30 Hang p clean @115/85 lbs - @52/35 kg

Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip and Shoulder  then  Strength  4 RDS 1 Back squat @80% 4 RDS  1 Thruster (rack) 3 RDS  10 Floor press + 12 overhead kb triceps extension  Conditioning  3 RFT  30 Hang DB snatch  150 Double unders / 200 S.U 5 Wall walk  Cap 15’ 

Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and thoracic spine  then  5 RDS  3 Deadlift @75-80% 3 RDS  12 Hip thrust  4 RDS  3 - 5 Weighted chin up  Conditioning  4 RFT  15 Toes to bar  12 Power clean @145/100 lbs - @65/45 kg  9 Burpee over the bar  Cap 13’

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Hip and shoulders  then  Strength  5 RDS 1 Push Jerk  Every 2’ for 8 10 Handstands push up  1 Hang P snatch  5 Overhead squat  Conditioning  12’ Amrap  9 Hang power natch @115/85 lbs - @52/35 kg 27 Wall ball

 Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and thoracic  then  Conditioning - Team 2 3 RFT 30 Dumbbell burpee deadlift  60 m Single arm farm walk (KB)  60 m Single arm F.R. walking lunges / 60 S.A. F.R. lunges  30 Toes to bar  2.500m Bike or 1.000m Row  Cap 38’

Monday  Treino 1. Segunda Feira Mobility and Warm up Hip and shoulders  then  6’ Emom 1’ 12 Alternating Cossack squat  2’ 30” KB Overhead hold Strength  Front squat  2 - 2 - 2 - 1 - 1 - 1 @80-85% 4 RDS 3 Box pistol squat (add weight  Conditioning  4 RFT  15 Pull ups  15 Push press @135/95 lbs - @61/42 kg  Cap 12’ 

 Saturday  Treino 6. Sábado  Mobility and Warm up Hip, thoracic and shoulders  then  Every 2’ for 8’ 10 - 14 Handstand push up 10 - 12 KB F.R. Step up over @16/16-12/12 kg then  Team 2  4 RFT 150 Double unders / 220 S.U 50 Calories  20 Hang squat clean @115/85 lbs - 52/35 kg  Cap 28’

Friday  Treino 4. Sexta Feira   Mobility and Warm up  Hip and thoracic  then  Power snatch  Strength  6’ Emom  1 Power snatch  4 RDS  8 Romanian DL Conditioning  For Time 3 RDS  9 Chest to bar  9 Burpee over the bar  then  10 Power snatch @135/95 lbs  then  2 RDS  12 Chest to bar  12 Burpees over the bar  then  10 Power Snatch  then  1 RDS  15 Chest to bar  15 Burpees over the bar  then  10 Power Snatch Cap 16’

 Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and shoulders  then  Strength  Back squat  3 - 3 - 3 - 1 - 1 - 1 @75/80% 4 RDS 8 Barbell Floor press 3 RDS  12 Dip in box  Conditioning  50 Overhead lunges (Dual DB) then  max rds in the remaining time of  12 Box jump  5 Squat clean and Jerk @175/110lbs - @80/50kg Time: 12 minutes 

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up Hip and thoracic spine  then  3 RDS  10 Box hip extension  5 Single arm kb Z. crunch  3 RDS  15 Hip thrust  10 Plank S.A row  Conditioning - team 2 For Time  Calories  42 - 36 - 30 - 24 - 18  Wall walk 10 - 8 - 6 - 4 - 2 then  Toes to bar  30 - 28 - 26 - 24 - 22 Calories  18 - 24 - 30 - 36 - 42  Cap 25’

 Tuesday  Treino 2. Terça feira  Mobility and Warm up  Hip and shoulders  then  Strength  Front squat  3 - 3 - 3 - 1 - 1 - 1 Push press  1 - 1 - 1 - 1 - 1  Conditioning  14’ Amrap  15 Thrusters @95/65 lbs - @42/30 kg 3 RDS of Cindy  12 Thrusters 3 RDS of Cindy 9 Thrusters  3 RDS of Cindy

Monday  Treino. 1 Segunda Feira  Mobility and Warm up Hip and shoulders  then  Deadlift @75 / 80% 3 - 3 - 3 - 1 - 1 - 1  Power clean touch and go  Rest 1’each round  9 @? 7 @? 5 @?  3 @? 3 @? Conditioning  For Time  50 Double unders / 80 S.U American KB swing @32/24 kg 27 - 24 - 21 - 18 -15 - 12 - 9 Cap 12’