Monday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
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 2
Ankle Mobility – Part 3
Activation (AT)
2 Rounds – Not For time – For Quality
5 + 5 Half Kneeling Kettlebell Windmill (12/8 kg)
10 + 10 Single Dumbbell Cross Body Power Snatch (15 kg)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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Half Kneeling Kettlebell Windmill
Single Dumbbell Cross Body Power Snatch
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Double Kettlebell Front Rack Cossack Lunges & Sots press
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Power & Power Endurance (PE)
EMOM for 16′ – Snatch Any Style
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Back Squat
5×3 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent] rest 3′ b/s
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Front Rack Lunges
3x(5+5) @ [percent value=”35″ of=”backsquat” in=”kg”] [/percent]
[/um_show_content]
Work Capacity (WC)
WC1: AMRAP in 10′
30 Wall Ball 9/6 Kg
30 Box Jump Step Down
30 Toes To Bar
30 Dumbbell Snatch Alt. 22,5/15 Kg
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Breathing Work
100m Row – Nasal breathing
100m Row – APNEA
100m Row – Mouth Breathing
100m Row – APNEA
For Time
400m Sprint
rest 1:1
500m Row
rest 1:1
800m Run
rest 2:1 – half work time
1000m Row
rest 2:1 – half work time
1 Mile Run
rest 4:1
2000m Row
Active rest OHS PVC + 2,5 Kg steady pace
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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
18′ EMOM
- 45″ Bike
- 6+6 Squat Rotation with Reach
- 40″ Inverted Ring Row Hold
- 8 Both Feet Elevated Split Squat DX Tempo 2-1-2-1
- 16 DownDog Toes Touch 1″ Hold
- 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Inverted Ring Row Hold
Both Feet Elevated Split Squat
DownDog Toes Touch
Tuesday
General Warmup (GW)
15′ EMOM
- 45″ Row
- 6+6 Quadruped Thoracic Spine Rotation with Reach
- 40″ Double KB Plank
- 6+6 Hip Rotation and Extension
- 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′[/um_show_content]
1) 10 + 10 Single Dumbbell Cross Body Romanian Deadlift (15/12 kg)
2) 12 Double Dumbbell Bent Row (15/12 kg) – 3″ hold top position
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
[/um_show_content]
Single Dumbbell Cross Body Romanian Deadlift
Double Dumbbell Bent Row
[um_show_content roles=’admin,onair,top’]Half Kneeling Double Arnold Press
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Power & Power Endurance (PE)
AMRAP in 6′ of Kettlebell Long Cycle 2 x 16/12 Kg
Strength & Strength Endurance (SE)
Bench Press
5×3 @ [percent value=”65″ of=”bench-press” in=”kg”] [/percent] rest 3′
Work Capacity (WC)
EMOM 20′
1st – 45″ Ski Erg or Row
2nd – 8 Double Kettlebell Snatch 2×24/16Kg
3rd – 20m Stone carry 115/65 lbs
4th – active Air Squat rest
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)
15′ EMOM
- 45″ Bike
- 6/8 Open Hip
- 15 Tall Kneeling Band Face Pull with 1″ Hold
- 40″ Elbow Plank Posterior Tilt
- 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Tall Kneeling Face Pull with Band
Elbow Plank Posterior Tilt
Tall Kneeling Hip Extension with Band
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Functional Strength (AY)
Functional Strength Deload Stabilization
3 Sets for Quality of:
12 + 12 Single Kettlebell Floor Press Banded Row Hold (24/20 kg)
12 + 12 Declined Single Arm Kettlebell Rows (24/20 kg)
12 + 12 Tall Kneeling Kettlebell Press Banded Pull Hold (24/20 kg)
3′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
3 Sets for Quality of:
8 + 8 Bottom up Kettlebell Windmills (12/8 kg)
8 + 8 HALO Power Position (16/12 kg)
12 Lateral Ring Stir the Pot
3′ rest bet
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Single Kettlebell Floor Press Banded Row Hold
Declined Single Arm Kettlebell Rows
Tall Kneeling Kettlebell Press Banded Pull Hold
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Bottom up Kettlebell Windmills
HALO Power Position
Lateral Ring Stir the Pot
[/um_show_content]
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)
18′ EMOM
- 45″ Bike
- 6+6 Squat Rotation with Reach
- 40″ Inverted Ring Row Hold
- 8 Both Feet Elevated Split Squat DX Tempo 2-1-2-1
- 16 DownDog Toes Touch 1″ Hold
- 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Inverted Ring Row Hold
Both Feet Elevated Split Squat
DownDog Toes Touch
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′[/um_show_content]
1) 6 + 6 Front Foot Elevated Kettlebell Muscle Snatch (16/12 kg)
2) 8 + 8 Cross Body Single Leg Wall Kettlebell Deadlift (20/16 kg)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
[/um_show_content]
Front Foot Elevated Kettlebell Muscle Snatch
Cross Body Single Leg Wall Kettlebell Deadlift
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Double Kettlebell Front Rack GHD Hold 90
[/um_show_content]
Power & Power Endurance (PE)
AMRAP in 6′ of one arm Kettlebell Snatch 24/16 Kg
Warmup Accessory (WA)
Lunge Routine
- 16 Lunge Rotation with Reach (1 Rep is 2 Trunk Rotation)
- 8+8 Reverse Lunge + Knee Lift (1 Rep is Lunge + Lift)
Lunge Rotation with Reach
Reverse Lunge + Knee Lift
Strength & Strength Endurance (SE)
Front Rack Back Lunges
Ramping by single until @ [percent value=”30″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
3×8 @ [percent value=”32″ of=”backsquat” in=”kg”] [/percent] rest 3′ b/s
Work Capacity (WC)
EMOM 12′
1st – 14 GHD Sit-ups
2nd – 14 Box Jump Over
3rd – [percent value=”40″ of=”ring-muscle-ups-in-2″ in=”reps”] Ring Muscle-Ups[/percent]
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Breathing Work
10 cal AB – Nasal Breathing
10 cal Row – Mouth Breathing
10 cal AB – Sprint – APNEA
10″ Transition
10 cal Row – Sprint – APNEA
AC1: AMRAP in 20′
50 Cal Assault Bike
100 Double Unders
50 Wall Ball
50 Cal Row
100 Double Unders
50 Wall Ball[/workout_short]
Insert ONLY your AC1 score.
[/um_show_content]
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)
18′ EMOM
- 45″ Skierg
- 8 Pigeon with Flex Trunk DX
- 6+6+6 Tall Kneeling Scapula Band
- 8 Pigeon with Flex Trunk SX
- 6+6 Single Leg Hip Thrust Tempo 2-0-1-1
- 6 Half Strict TTB Tempo 2-2-2-2
Pigeon with Flex Trunk
Tall Kneeling Scapula Band
Single Leg Hip Thrust
Half Strict TTB
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 2
Ankle Mobility – Part 3
Activation (AT)
2 Rounds – Not For Time – For Quality
3 Single Kettlebell Clean Complex Left (16/12 kg)
3 Single Kettlebell Clean Complex Right (16/12 kg)
3 Bar Complex Knee to Elbow & Toes to Bar
Single Kettlebell Clean Complex
Bar Complex Knee to Elbow & Toes to Bar
Power & Power Endurance (PE)
EMOM for 16′ – Clean any style
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
Work Capacity (WC)
Lumberjack20: For time
20 Deadlifts (125/85 kg)
400 m Run
20 American Swings (32/24 kg)
400 m Run
20 Overhead Squats (50/35 kg)
400 m Run
20 Burpees
400 m Run
20 Chest-to-Bar Pull-Ups
400 m Run
20 Box Jumps
400 meter Run
20 Dumbbell Squat Cleans (20/15 kg)
400 m Run
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