Your workout of the day - CF 8585

Friday Treino 5  Sexta Feira  Mobility and warm up  Hip and thoracic spine  then  Strength  4 RDS  2 Clean pull  Every 45” (6 Rds) 3 Power cleans touch and go  3 RDS 10 Weighted Box Hip extension  Conditioning  10 RFT  4 Strict pull up  6 Deadlifts unbroken @220/155 lbs - @100/70 kg 8 Box jump  Cap 14’

  Thursday  Treino 4.  Quinta Feira  Mobility and Warm up Hip, thoracic and shoulders  then  Split Jerk (technique) Strength  4 RDS  1 *Pause Back squat + 3 Back squat  *3-4 seconds  3 RDS  5 Military press  Conditioning  3’ Amrap (3 RDS) 3 S2O @155/110 - @70/50 kg 6 Push ups  9 Air squat  Rest 2’ and continue 

Wednesday Treino 3. Quarta Feira  Mobility and warmup  Thoracic and shoulders  Then  Handstand progressions  then  Long Emom for 30 minutes  1’ 15” ME Air bike  2’ 65 Double unders / 85 S.U 3’ 14 Cal row  4’ 15 toes to bar  5’ 1-3 *leg less rope climb  6’ 8 -15 Strict HSPU *Or Rope climb/Rope get up/ Strict pull up/RIng pull up/jumping pull up 

  Tuesday  Treino 2.  Terça Feira Mobility and warm up  Hip and shoulders  then  Cluster (technique ) 4 RDS  3 Front squat @75% 5’ Emom 1 Cluster  3 RDS  10-12 Ring dip or straight bar dip/Dip in box  Conditioning  For time  25 DB thrusters side left  40 DB snatch  25 Burpee box jump over  40 DB snatch  25 DB thrusters side right  Cap 11’

Monday  Treino 1. Segunda Feira Mobility and warm up Hip and thoracic spine  then  Pull ups - progressions  then  Strength  4 RDS  6 Romanian Deadlift  Every 15” (8 RDS) 1 Hang power snatch  Conditioning  4 RFT 21 American KB Swing @32/24 kg  15 Overhead squat @115/85 lbs - @52/35 kg 9 Chest to bar Pull ups  Cap 14’

  Saturday   Treino 6. Sábado  Mobility and Warm up  thoracic spine and shoulders  then  16’ Emom  1’ max toes to bar  2’ rest  3’ max strict pull up  4’ rest  then  Conditioning  3 RFT - Team 2 30 Calories  40 Hang P. clean @135/95 lbs - 61/42 kg 30 Calories  40 Deadlifts 120 Double unders/ S.U 160  Cap 24’

Friday  Treino 5. Sexta Feira  Mobility and Warm up  Hip, thoracic and shoulders  then  Push Jerk (technique) then Warm up overhead squat and HSPU  then  6’ Emom  6 - 12 HSPU + 6 Overhead squat  Conditioning  3’ Amrap (4 RDS) 10 Front rack lunges (KB or DB) 8 Push jerk @115/85 lbs - @52/35 kg 6 Burpees facing bar  Rest 1’ and continue 

Thursday  Treino 4. Quinta-feira  Mobility    and Warm up  Hip and thoracic  then  Power clean (technique) Strength  4’ Emom  5 Deadlift  3’ Emom  3 Deadlift  3 RDS  10 - 15 Ring row or Inverted row  Conditioning  5 RFT  15 Box jump over  12 Chest to bar  6 Power clean @200/145 lbs - @90/65 kg  Cap 14’

Wednesday  Quarta Feira  Mobility and Warm up  Ankle, hip and shoulders  then  Pistol squat progressions  Strength  4 RDS 1 Pause Back squat + 3 Back squat  Every 45” (6 rds) 6 Weighted pistol squat  Conditioning  14’ Amrap  9 Dumbbell snatch arm left  10 Overhead lunges arm left 9 Dumbbell snatch arm right  10 Overhead lunges arm    right  15 Toes to bar