Monday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Ankle Mobility – Part 3
Activation (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 8 Goblet Sumo Squat (16/12 kg) – 2″ hold in bottom position
2) 5 Wall Face HSPU – 2″ hold Top Position
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Goblet Sumo Squat
Wall Face HSPU
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Double Kettlebell Thruster Alternate
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Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Back Squat Pulse 1+1/4
Every 2′ for 12′
3 @ [percent value=’45’ of=’backsquat’ in=’Kg’][/percent]
[/um_show_content]
Back Squat – first rep tempo 3.3.X
5×3 @ [percent value=’65’ of=’backsquat’ in=’Kg’][/percent] rest 2′ b/s
Work Capacity (WC)
10 Rounds For Time
8 Alt. Dumbbrll Snatch 22,5/15Kg
6 Overhead Squat 45/30Kg
4 Bar Muscle-ups
[/workout_short]
Insert ONLY your WC1 score
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Breathing Work
10 Static Nose Breathing
10 Static Mouth Breathing
10 Full Breathing – use Diaphragm
Max Effort APNEA – Register your score!!
[/um_show_content]
NOT For Time @ 70-75% of max hr
EMOM 30′
1st – Bike Erg or AB
2nd – Row
3rd – Ski or Burpees easy rhythm
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Activation (AT)
2 Sets for Quality
- 16 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 15 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
BPM Activation
2 Rounds – Increase Pace Across Round
10 cal AB
3 + 3 Kettlebell Complex: Snatch + Reverse Overhead Lunges (16/12 kg)
10 Banded Reverse Hyper on GHD
5 Burpees Ring Pull Ups
Kettlebell Complex: Snatch + Reverse Overhead Lunges
Banded Reverse Hyper on GHD
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Power Snatch
EMOM 6′
1+1 @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent]
Snatch Grip Behind the neck Push press + Overhead Squat
EMOM 6′
1+1 @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent]
[/um_show_content]
Squat Snatch
20′ to find your best triple drop&go in a 30″ windows
Work Capacity (WC)
Every 10″ for 10 sets
1 Thrusters @ 40/25Kg
no rest
Every 8″ for 10 sets
1 Thrusters @ 40/25Kg
no rest
Every 6″ for 10 sets
1 Thrusters @ 40/25Kg
no rest
Every 4″ for max reps
1 Thrusters @ 40/25Kg
[/workout_short]
Insert ONLY your WC1 score
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Breathing Work
10″ APNEA
5 Nose Breathing
10″ APNEA
5 Mouth Breathing
10″ APNEA
5 Full Breathing
Max Effort APNEA – Try to increase yesterday score!!
[/um_show_content]
NOT For Time @ 70-75% of max hr
EMOM 30′
1st – Hollow Rock
2nd – Russian Swing Kettbell 16/12Kg
3rd – Box Jump
4th – Arch Rock
5th – Russian Swing Kettbell 16/12Kg
6th – Box Jump
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
General Warmup (GW)
18′ EMOM
- 45″ Row
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Tall Kneeling Band Pull
Plank Ring Hold
Tall Kneeling Band Hip Extension + KB Hold
Activation (AT)
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 8 GHD Razor Curl
2) 6 + 6 Split Stance Barbell Rumenian Deadlift (empty bar)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
GHD Razor Curl
Split Stance Barbell Rumenian Deadlift
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Position Lateral Plank
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Double Kettlebell Deadlift
EMOM 6′
8 reps @ 2×32/24Kg
[/um_show_content]
Deadlift – Takedown – first rep tempo X.X.4
5×2 @ [percent value=’65’ of=’Deadlift’ in=’Kg’][/percent] rest 2′ b/s
Swim Session (AC)
Begineer
Warmup
6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m front crawl/breaststroke only arms switch each 25m rest b/s 1′
Rest 2′
Technique
4 x 25 m alternate 6 dolphin kicks/one breaststroke only arms stoke rest b/s 40″
6 x 25 m alternate 1 stroke front crawl/ 4 breaststroke rest b/s 20″
4 x 25 m front crawl kicks arms behind your back rest b/s 50″
Rest 1’30”
Speed
For time 8 x 50 m rest b/s 2’
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
4 x 100 m backstroke / backstroke double arms switch each 25m rest b/s 30″
Rest 2′
4 x (50 m + 25 m) backstroke+ front crawl only arms rest b/s 1′
Rest 1′
6 x 25 m front crawl kicks arms behind your back rest b/s 50″
Rest 2’
50 m swim board only kick (crawl)
Technique
6 x 25 m underwater dolphin use fins rest b/s 1”
6 x (15 + 10) m underwater breaststroke only arms/ backstroke rest b/s 50”
6 x 25 m alternate 1 stroke front crawl 8 kicks front crawl rest b/s 45”
Rest 2’
Speed
For time
2 x 50 m rest b/s 30”
Rest 1’30”
2 x 50 m rest b/s 30”
Rest 1’
4 x 50 m easy pace
3 x 100 m swim each one 10” slower than your pb rest b/s 1’
Rest 30”
4 x 50 m easy pace
2 x 50 m rest b/s 30”
Rest 1’30”
2 x 50 m rest b/s 30”
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Friday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Activation (AT)
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hang Power Clean + Hang Squat Clean
EMOM 6′
1+1 @ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent]
Push Press + Push Jerk
EMOM 6′
1+1 @ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent]
[/um_show_content]
Squat Clean & Jerk
20′ to find your best triple drop&go in a 30″ windows
Work Capacity (WC)
For Time
30 Chest to Bar
30 HSPU
30 Alt. Pistol Squat
30 Ring Dips
15 Chest to Bar
15 HSPU
15 Alt. Pistol Squat
15 Ring Dips
[/workout_short]
Insert ONLY your WC1 score
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Breathing Work
10 Diaphragm Breathing
10 Chest Breathing
10 Full Breathing
Max effort APNEA – Try to increase Tuesday score!!
[/um_show_content]
NOT For Time @ 70-75% of max hr
EMOM 30′
1st – Bike Erg or AB
2nd – Row
3rd – Ski or Burpees easy rhythm
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
2 Sets for Quality
- 5 Dynamic Pallof Press (1 Rep is up and down)
- 5 Reps each movement TK Single Arm Scapula Band
- 5 Plank Walkout
HK Dynamic Pallof Press
TK Single Arm Scapula Band
Plank Walkout
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Double Kettlebell Push Press
EMOM 8′
5 reps @ 2×24/16Kg
[/um_show_content]
Bench Press – first rep tempo 3.3.X
5×3 @ [percent value=’65’ of=’bench-press’ in=’Kg’][/percent] rest 2′ b/s
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Breathing Work
2 Cycle – “SQUARE BREATHING”
5″ Inhale
5″ Apnea
5″ Exhale
5″ Dispnea
Max effort APNEA – Try to beat your best score!!!
[/um_show_content]
NOT For Time @ 70-75% of max hr
EMOM 30′
1st – Hollow Rock
2nd – Russian Swing Kettbell 16/12Kg
3rd – Box Jump
4th – Arch Rock
5th – Russian Swing Kettbell 16/12Kg
6th – Box Jump
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible