Your workout of the day - CF 8585

Saturday Treino 6. Sábado Mobility Quadril Warm up Tabata 1 Row Tabata 2 Sit up Tabata 3 Air Squat Metcon 3 rounds 1’ on  1’ off 24 Wall Ball  20/14 lbs 1’ on  1’ off 10 Burpees 25 Double unders/35 S.U 1’ on  1’ off 17 Box Jump Over 1’ on 1’ off 18/14  Cal. bike 1’ on  1’ off 15 - 20 Pull ups

Friday WOD Amrap Elementos: Peso - Ginástico Treino 5. Sexta Feira Mobility 3’ Liberação - Torácica - Peitoral Mobility with PVC Warm up 3 rounds ( bar) 3 Hang high pull 3 Hang muscle snatch 3 Power balance Skill Barbell Cycling Every 1' 30" for 9' 5 Hang Power Snatch 50% 1RM WOD 11’ Amrap 9 S2O  40/30kg 12 T2B 15 Russian kb Swing 24/16 kg

Thursday WOD Tempo Elementos: Peso Treino 4. Quinta Feira Mobility 3’ Liberação - TFL - Glúteos 1’ Banded posterior hip distraction Warm up 2 rounds 10 med ball single leg hip thrust 10 med ball single leg curl Skill Accessory A) Kettlebell Death March 50 passos B) Kettlebell Front rack Walking lunges 72 passos WOD 4 Round For Time 12 KB Front R. Step up 24-24/16-16 kg 10 Deadlift 80/60 kg Cap 9’

Wednesday WOD Tempo Elementos: Mono estrutural - Ginástico Treino 3. Quarta Feira Warm up 5’ Amrap 5 Push ups 5 Half burpee 10 Mountain climb 10 Jumping jacks Metcon Team 2 For Time 1000 m row 30 H.S.P.U 800 m row 40 H.S.P.U 600 m row 50 H.S.P.U Cap 15’ Rest 3’ 50 Cal. bike 60 Double unders/80 S.U 40 Cal. bike 80 Double unders/100 S.U 30 Cal. bike 100 Double unders/120 S.U Cap 15'

Tuesday WOD Tempo Elementos: Peso - Bodyweight Treino 2. Terça Feira Mobility 3’ liberação - Dorsal - costas 1’ Banded Shoulder stretch Warm up 2 rounds ( bar ) 5 Hang High Pull 5 Hang Muscle Clean 5 Push Press 5 Front Squat Skill Barbell Cycling Every 1’ 30’’ for 9’ 5 Hang Power clean 50% 1RM WOD For Time 12 - 9 - 6 Hang Cluster 60/40 kg 24 - 18 - 12 Burpee over the bar Cap 8’

Monday WOD Amrap Elementos: Peso - Monoestrutural Treino 1. Segunda Feira Mobility 3’ Liberação - Cadeia Posterior 1’ Banded hip stretch Warm up 3 rounds 10 Single leg med ball Curl 10 Single leg med ball Hip Thrust Skill Accessory A) KB Bulgarian Squat 3 rounds / 12 reps     B) Romanian Deadlift           4 rounds / 10 reps  (45% 1RM Deadlift) WOD 8’ Amrap 12 Front rack lunges  40/30 kg 30 Double unders / 50 Single unders

Saturday Treino 6. Sábado Mobility and warm up 3 rounds 10 Sit ups 20’’ Superman 10 V-ups 20’’ Superman Metcon 36’ Emom 1’ 10 Push press   40/30 kg 2’ 15 Box jumps 3’ 10 T2B 4’ 13/9 Cal. bike 5’ 2-3 Rope climb 6’ 20/15 Push ups 7’ 13/9 Cal. row 8’ 15 KB Swing   24/16 kg 9’ Rest

Friday WOD Tempo Elementos: Peso Treino 6. Sexta Feira Mobility Quadril/Ombros Skill A) Work up to 1 RM Hang Power Clean CAP 10´ B) For Time    Front Squat ( Take the bar of the floor)    12- 60 %    8- 65 %    4- 70 %    2- 75 %   CAP 8´ WOD 3RFT 10 kb Step up over 24 / 16 Kg (Double KB) 15 S.D.H.P 40 / 30 Kg CAP 8´

Thursday WOD Emom Elemento: Peso Treino 4. Quinta Feira Mobility Ombros Warm up 2 rounds (pvc/bar) 3 Hang high pull 3 Hang Muscle Snatch 3 Power Balance Skill Hang Power Snatch WOD 12’ Emom 1’ 20 Wall Ball 20/14 lbs 2’ 5 - 6 Hang Snatch 50/35 kg 3’ 16 Kb Swing  24/16 Kg

Wednesday WOD Amrap Elementos: Monoestrutural - Ginástico Treino 3. Quarta Feira Mobility Ombros Warm up 3 rounds 30’’ Hand stand hold facing wall 30’’ Hand Plank 5 -10 Pipe push up Skill Hand Stand Walk Progressão WOD (Trio 3) 16’ Amrap 30 Cal.Row 18 Burpee Box Jump 600 m. Row 30 T2B

Tuesday WOD Tempo Elementos: Ginástico - Peso - Monoestrutural Treino 2. Terça Feira Mobility and Warm up 3 rounds KB Over head walking (double kb) ida e volta 20 Plank shoulder taps 20 Mountain climb 10 V - ups Metcon By In ( Team 2 ) *Bike or Row  *(avançados devem dar preferência a bike). 0’ - 8’  máx calories 8’ - 28’   ( Individual ) 5 rounds for time 15 H.S.P.U / 15 Pipe push ups / 20 push ups 20 O.H.Squat   40/30 kg 30 Double unders / 45 S.U

Monday  WOD  Amrap  Elemento: Peso Treino 1. Segunda Feira Mobility Quadril Warm up Deadlifts 50% 3 – 6 reps 10 Jumping squat 60% 3 – 6 reps 8 Box jump 70% 3 – 6 reps 6 Box jump Skill Every 1’30’’ for 9’ 5 Deadlift @80% + 2 High Box jump WOD 3’ Amrap (3 rounds) 8 Hang P.Cleans   40/30 kg 12 F.R Lunges Rest 1’

Friday WOD  Amrap Elementos: Peso - Ginástico Treino 5. Sexta Feira Mobility Torácica / ombros Warm up 3 rounds 30’’ Hand Stand hold 10 Windmill 3 – 5 Seated Press (bar) Skill Every 1’30’’ for 12’  *RX Round 1- 10 Shouder press  40/25 kg Round 2-  8  Shouder press  45/30 kg Round 3-  6  Shouder press  50/35 kg Round 4-  4  Shouder press  60/35 kg Round 5-  2  Shouder press  70/40 kg Round 6-  2  Shouder press  70/40 kg WOD 7’ Amrap 9 S.D.H.P  40/30 kg 4 Chest to bar

Thrusday WOD Tempo Elementos: Monoestrutural – Bodyweight – Peso Treino 4. Quinta Feira Mobility Quadril Warm up 9’ Emom 1’15 Sit ups + 10 Air Squat 2’ 10 V-ups + 15 Air Squats 3’ 10 Half burpee 10 Air squat Skill 1x 100 KB Front rack Walking lunges (passos) ** você escolhe a carga. WOD 3 Rounds For Time Team 2 40 Cal. Bike 20 kb F.rack step up over   24/16 kg 40 Cal. Row 30 Box jump Cap 22’

Wednesday WOD Tempo Elementos: Monoestrutural - Ginástico Treino 3. Quarta feira Mobility Tornozelos / ombros Warm up 2 rounds 20 side lunde (10 each leg) 15 close squat Skill a) Pistol Squat b) 3 rounds alternate 8 Strict C2B 12 Strict ring dip or dip in box WOD (4 rounds) 2’30’’ 24 KB Swing 24/16 10 H.S.P.U or 15 Push ups 68 D.U / 130 S.U Rest 30’’