Your workout of the day - CF 8585

Saturday  Treino 6. Sábado  Mobility and Warm up Hip and Shoulders  then  Metcon - team 2 3 RFT  40 Cal. Row  40 Front squat @115/85 lbs - @52/35 kg Cap 12’ then  Amrap 12’ 10 Double DB Devils press  20 Cal. Air Bike  then For time  36 - 32 - 28 - 24 - 20  Pull ups  150 Double unders / 200 S.U Cap 12’

Friday  Treino 5. Sexta Feira Mobility and Warm up Hip and thoracic  then  2 RDS  12 Alternating Lateral lunge Deadlift (with DB or KB) 10 Glute bridges walkout Strength  8’ Emom 2 Sumo Deadlift @75 a 80% 4 RDS 8 weighted Box hip extension  3 RDS  12 DB Single arm row  Conditioning  10’ Amrap   9 Deadlift @155/110 lbs - @70/50 kg  3 Hang power clean  6 Box jump 

 Thursday  Treino 4. Quinta Feira Mobility and Warm up  Hip and shoulders  then  Push Jerk  Strength - Saindo do Rack  4 RDS 3 Shoulder press 4 RDS  1 Push Jerk  4 RDS  4 Back reverse lunges  Conditioning  3 RFT  40 Wall ball  15 Power snatch @115/85 lbs  Cap 11’

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up Hip and thoracic  then  10’ Emom 1’11 Toes to bar unbroken + max kb swing unbroken  2’ rest  then  Metcon - team 2 8’ Amrap  24 Calories  6 Wall walk  Rest 3’ 8’ Amrap   24 Calories  12 Handstand push up 

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and shoulders then  Strength  5 RDSS 2 Front Squat @75% 6 RDS  1 Push press  Conditioning  5 RFT 55 D.U / 85 S.U 6 Plate Pistols squat @25/10 lbs - @10/5 kg  7 Squat clean @155/110 lbs - @70/50kg Cap 15’ 

 Monday  Treino 1. Segunda Feira  Mobility and warm up Thoracic and shoulders  then  Pull ups - Progressions  Bar Hanging scapular depression  Bar Hanging scapular rotatio Jump hollow / arch  Kipping swing  then  Strength  Every 1’30” (5 RDs) 10 Pull ups  1 Hang power snatch + 1 Power snatch  then  3 RDS 6 a 8 Romanian DL Conditioning  3 RFT  14 Dumbbell Burpee step up @22.5/15 kg (1 DB) 24 Dumbbell snatch  Cap 12’

Saturday  Treino 6. Sábado  Mobility and Warm up Hip, thoracic and shoulders  then  Metcon - team 2 As many reps as possible in 33 minutes  2 RDS 40 American KB Swing @24/16 kg 40 Calories  then  1 Round 100 Double unders / S.U 160  30 Power clean @115/85 lbs - @52-35 kg 30 Toes to bar  then  2 RDS 40 American KB Swing @24/16 kg 40 Calories  then  2 Rounds 100 Double unders / S.U 160  30 Power clean @115/85 lbs - @52-35 kg 30 Toes to bar  then  2 RDS 40 American KB Swing @24/16 kg 40 Calories  then  3 RDS … continue 

 Friday  Treino 5. Quinta Feira  Mobility and Warm up  Hip and shoulders  then  Strength  6 RDS 1 *Pause Back Squat @80 - 85% *3 seconds  Every 2’30” (4 RDS) 10 Plate z. crunch  8 Floor press  6 Pistol squat  Conditioning  3 RFT  30 Wall ball 20 Overhead lunges (dual kb or db) 10 Burpee box jump  Cap 11’

Thursday  Treino 4. Quinta Feira  Mobility and Warm up Hip and thoracic  then  Hang power snatch  Strength  5 RDS  1 Deadlift snatch grip  Hang power snatch  5 - 3 - 3 - 2 - 1  3 RDS  10 Weighted box hip extension  Conditioning  4 RFT  16 Chest to bar  16 Deadlift @220/155 lbs - @100/70 kg  Cap 12’

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up Hip and shoulders  then  Technique  Handstand progressions Kick to handstand Wall assisted single leg HS hold  then  Box Handstand shoulder taps  Single leg handstand balance (face wall) Strength  - saída do rack  6 RDS  1 Push press  Conditioning  3’ Amrap (3 Rds) 6 Strict Handstand push up  21 Double unders / 35 S.U 3 Thrusters @135/95 lbs - @61/42 kg Rest 2’and continue 

Tuesday  Treino 2. Terça Feira  Mobility and Warm up Hip and thoracic spine  then 3 RDS  8 Barbell Good morning  8 Glute bridges walkout then  Conditioning - Team 2 3 RFT 30 Dual dumbbell snatch  60 m Walking lunges (DB or KB) 800 m Row / 2 000m Bike 100 m shuffle running or KB Farm walk  30 Toes to bar  Cap 35’

 Monday Treino 1. Segunda Feira  Mobility and Warm up  Hip and shoulders then  9’ Emom 1’ 20-30” Handstand hold  2’ 10-12 Seated kb shoulder press 3’ 15-20 V-sit leg extension  Strength  6’ Emom 5 Front squat (take the bar of the floor) Conditioning  For time - individual  3 RDS of Cindy  then  15 Ground to overhead @135/95 lbs - @61/42kg 12 Burpee over the bar  then  3 RDS of Cindy  then  12 Ground to overhead 12 Burpee over the bar  then  3 RDS of Cindy  then  9 Ground to overhead 12 Burpee over the bar  then  3 RDS of Cindy Cap 18’

Saturday  Treino 6. Sábado  Mobility and Warm up  Hip and Shoulder  then  2 Rds  5 Kettlebell arm bar  5 Single kb Z.crunch  2 Rds  12 Sit ups 30” Flutter kicks  2 RDS 8 Plank walk hand  16 Hollow rock then  Conditioning  4 RFT - Team 2 30 Handstand push up  150 Double unders  40 Calories  60 Wall ball  Cap 32’

 Friday Treino 5. Sexta Feira  Mobility and Warm up  Thoracic spine  then  Hang power clean  Strength  Every 1’30” (6 RDS) 3 Deadlifts 10 Strict pull up  4 RDS 8-10 Weighted Box Hip extension  Conditioning  For time  15 - 12 - 9 - 6 - 3 Hang power clean @165/120 lbs - @65/55 kg  30 - 24 - 18 - 12 - 6 DB snatch @22.5/15 kg  Cap 10’

Thursday   Treino 4. Quinta Feira  Mobility and Warm up  Ankle, hip and shoulders  then  Progressions - Pistol squat  2 RDS  3 Eccentric single leg box squat  (Desce controlando a velocidade com uma perna até sentar na caixa e levante usando as duas pernas. 2 - 3 RDS  5 Assisted band pistol squat  3 RDS  3 Weighted pistol squat  Strength  5 RDS 1*Pause Back squat @80% *3 seconds  Conditioning  3’Amrap  6 Front rack lunges @115/85 lbs - @52/35 kg 5 Push jerk  4 Burpee over the bar  Rest 1’30” and repeat for total of 3 rds

Wednesday  Treino 3. Quarta Feira  Mobility and Warm up  Thoracic spine and shoulders then  Metcon - team 2 For time  30 Calories  60 A.kb swing @24/16 kg 60 Push ups  30 Calories  60 T2B  12 Wall walk  30 Calories  50 A.KB swing  50 Push ups  30 Calories  50 T2B 10 Wall walk  30 Calories  40 A.KB swing  40 push ups  30 Calories  40 Toes to bar  8 Wall walk  Cap 35’

Tuesday  Treino 2. Terça feira  Mobility and warm up Hip and Shoulders  then  Squat clean  Strength  8’ Emom  1 Squat clean + 1 High box jump 5 RDS - saindo do rack 2 Push press  Conditioning  For Time  60 Double unders / 90 single unders  Devils press (dual DB) 15 - 12 - 9 - 6 - 3 Cap 12’

 Monday  Treino 1. Segunda Feira  Mobility and Warm up  Thoracic spine  then  Progression - Pull ups  Hang scapula depression Jump to hollow Jump hollow / arch  Kipping swing  then  Barbell hang power snatch  then  8’ Emom  1’ 9 - 14 Pull ups + 5 Hang power snatch  2’ rest  Conditioning  4 RFT 27 Wall ball 15 Deadlift @220/155 lbs - @100/70 kg  Cap 15’

 Saturday  Treino 6. Sábado  Mobility and Warm up  Hip, thoracic and shoulders  then  3 RDS  5 Worm walk  3 Windmill  5 Hang muscle clean (empty bar) 3 Shoulder press  then  Conditioning - Team 2  kings, queens and princes 6 RFT  *6 Hang Power clean @145/100 lbs - @65/45 kg *9 S2O *10 Dumbbell Burpee @22.5/22.5 - 15/15 kg  **50 Calories  Cap 32’ *Por atleta. **Para dupla 

Friday  Treino 5 Sexta Feira  Mobility and Warm up  Hip and shoulders  then  5’ Amrap  10 Alternating cossack squat  10 Hollow rock  6 Squat with triple extension  then  Strength  5 RDS  1 *Pause Back Squat @80 + 3 - 4 Seated vertical jump  *3” seconds  Every 1’30” (5 RDS) 10 Floor press (bridges position) 3 Wall walk  Conditioning  Amrap 11’ 12 American KB swing @32/24 kg 9 Globet squat  6 Box jump 

Thursday  Treino 4. Quinta Feira  Mobility and Warm up  Hip and thoracic  then  Hang power clean  Strength  Every 20” (10 RDS) 1 Sumo Deadlift @75-80% 5 RDS 1 Hang power clean + 1 Power clean  Conditioning  4 RFT  15 Toes to bar  50 Double unders / 75 S.U 9 Power clean @155/110 lbs - @70/50 kg Cap 13’

  Wednesday   Treino 3 Quarta Feira  Mobility and Warm up  Hip and shoulders  then  Technique  Handstand progressions Kick to handstand Wall assisted single leg HS hold  Box Handstand shoulder taps  Strength   Every 20” for (8 Rds) 1 Push Jerk  Conditioning  15’ Emom 1’ 14 *Thrusters  2’ 12 Handstand push up  3’ 11/7 **Calories air bike  *o atleta deve escolher uma carga que seja possível executar sem quebras. **o atleta terá que executar as calorias determinadas no máximo em 30 segundos (11) homens / (7) mulheres 

Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and thoracic  then  Amrap 6’ 10 Superman  10 Hollow rock  5 Barbell Good morning  5 Plate z.crunch  Conditioning - team 2 Amrap 31’  1000 m *Row  80 m KB S.A Farm walk or 80  KB S.A Farm walk March 20 Deadlift @200/145 lbs - @90/65 kg 30 Pull ups 30 Dumbbell snatch  *Or 2.500m Bike 

  Monday  Treino 1. Segunda Feira  Mobility and Warm up Ankle, hip and shoulders then  Technique  Progressions - Pistol squat  3 RDS  3 Eccentric single leg box squat  (Desce controlando a velocidade com uma perna até sentar na caixa e levante usando as duas pernas. 2 - 3 RDS  5 Assisted band pistol squat  3 RDS  3 Plate pistol squat  Strength  6’ Emom 1’ 6 - 8 Front rack Split squat (left  2’ 6 - 8 Front rack Split squat (right  Conditioning  For Time  1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10  Front squat @135/95 lbs - @61/42 kg  Burpee facing bar  Cap 12’ 

Saturday  Treino 6. Sábado  Mobility and warm up  Hip and shoulders  then  Metcon - team 2 For time  100 Calories  50 Cluster @115/85 lbs - @52/35 kg 100 Toes to bar  80 HSPU  100 Calories  50 DB step up over @22/15 kg  150 Wall ball  Cap 35’

Friday Treino 5. Sexta Feira   Mobility and Warm up Hip and thoracic spine  then  Technique  Hang squat snatch  Strength  Every 1’15” (5 RDS) 3 Dead stop Deadlift snatch grip  Accessory work  4 RDS 3 Negative pull up (apenas fase excêntrica) 4 RDS 3 Weighted Strict pull up 3 RDS 10 - 15 Inverted row  Conditioning  3 RDS 120 Double unders / 160 S.U 15 Hang P. snatch @115/85 lbs - @52/35 kg then  Max A.KB swing in the remaining time  @24/16 kg  Time 11’

Thursday   Treino 4. Quinta Feira  Mobility and Warm up  Hip and shoulders  then  Technique 1 Handstand progressions Kick to handstand Wall assisted single leg HS hold  Box Handstand shoulder taps  Technique 2 Push Jerk  Strength   5’ Emom 2 Squat clean touch and go  Conditioning   9’ Amrap  7 Front squats @115/85 lbs - @52/35 kg 5 S2O