Monday
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.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
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EMOM 12′
1) 5 + 5 Half Kneeling Double Kettlebell Bottom up Press
2) 12 Double Kettlebell Rack Snatch Alternate
Reserved for ON AIR
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Half Kneeling Double Kettlebell Bottom up Press
Double Kettlebell Rack Snatch Alternate
Reserved for ON AIR
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Double Kettlebell Overhead Drop Front Reverse Lunges
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Power & Power Endurance (PE)
Reserved for ON AIR
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Hang Muscle Snatch + Behind the neck Push Press + Behind the neck Push Jerk
1 + 2 + 2 x 6 sets @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] Rest 3′ b/s
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Snatch – Any Style
(3+2+1) @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
3′ active recovery on the Rower @ 22-24 strokes/min
(3+2+1) @ [percent value=’62’ of=’snatch’ in=’kg’][/percent]
3′ active recovery on the Rower @ 22-24 strokes/min
(3+2+1) @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
3′ active recovery on the Rower @ 22-24 strokes/min
(3+2+1) @ [percent value=’67’ of=’snatch’ in=’kg’][/percent]
3′ active recovery on the Rower @ 22-24 strokes/min
(3+2+1) @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
3′ active recovery on the Rower @ 22-24 strokes/min
Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
then
4 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent] Rest 3′
9 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent] Rest 3′
6 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent] Rest 3′
then
Max effort with @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent]
then
3 x 1 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent]
Tempo 3.X.3.X. – Rest 3′ b/s
Strict Pullups
From 00:00 to 01:00 –> [percent value=”37″ of=”maxpull-ups” in=”reps”][/percent]
From 01:00 to 02:30 –> [percent value=”47″ of=”maxpull-ups” in=”reps”][/percent]
From 02:30 to 04:30 –> [percent value=”57″ of=”maxpull-ups” in=”reps”][/percent]
From 04:30 to 06:00 –> [percent value=”67″ of=”maxpull-ups” in=”reps”][/percent]
From 06:00 to 09:00 –> [percent value=”77″ of=”maxpull-ups” in=”reps”][/percent]
From 09:00 to the end –> [percent value=”87″ of=”maxpull-ups” in=”reps”][/percent]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Death by Strict Chest to Bar
First minute 1 rep, Second minute 2 reps…Score is total reps
[/workout_short]
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Work Capacity (WC)
WC1:AMRAP 20′
30 Power Clean 60/40Kg
60 Air Squat
30 Shoulder to Overhead 60/40Kg
60 Pushups
[/workout_short]
Aerobic Capacity (AC)
Reserved for ON AIR
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Breathing Work
2 Cycles of:
5 Deep Only Nasal Breathing
5 Deep Only Mouth Breathing
5 Deep Diaphragm Breathing
Max Effort Static Apnea – Target over 1′
1′ rest bet
[/um_show_content]
Reserved for ON AIR
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For Time
2000 m Row x 5 sets
Rest 1′ b/s
[/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
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.
BPM Activation (AT)
10 cal Ski – stiff legs
10 Single Arm Kettlebell Swing in & out Left
10 Single Arm Kettlebell Swing in & out Right
10 Bar Rows
10 cal Ski
Single Arm Kettlebell Swing in & out
Bar Rows
Power & Power Endurance (PE)
10′ AMRAP
One Kettlebell Clean&Jerk 24/16 Kg
[/workout_short]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Alternated Kettlebell Floor Press
20 x 5 sets 2 x 24/16 Kg
[/um_show_content]
Bench Press – 3″ stop 1cm from chest during concentric phase
3×5 @ [percent value=”60″ of=”bench-press” in=”kg”] [/percent] rest 3′
Bench Press
4×2 @ [percent value=”85″ of=”bench-press” in=”kg”] [/percent] rest 3′
Aerobic Capacity (AC)
EMOM 30′
1st – 45″ Walking Lunges
2nd – 45″ Russian Swing 24/16Kg
3rd – 45″ Push Press 35/25Kg
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
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)
EMOM 9′
1) 15 Banded Floor Hip Thrust
2) 12 Sumo Deadlift theraband (40/30 kg)
Reserved for ON AIR
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Banded Floor Hip Thrust
Sumo Deadlift theraband
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Ring Stir the Pot
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Strength & Strength Endurance (SE)
Front Squat
5 x 1 @ [percent value=”90″ of=”squatclean” in=”kg”] [/percent] Rest 3′
Reserved for ON AIR
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Deadlift – stop 1′ @ 1cm from ground
1 @ 40/25 Kg rest 90″
1 @ 50/35 Kg rest 90″
1 @ 60/40 Kg
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Deadlift 3″ stop below the knees
3 x 3 @ [percent value=”65″ of=”deadlift” in=”kg”] [/percent] Rest 3′ b/s
Deadlift
E3MOM 12′
1 @ [percent value=”95″ of=”deadlift” in=”kg”] [/percent]
Strict HSPU
From 00:00 to 01:00 –> [percent value=”37″ of=”strict-handstand-push-ups” in=”reps”][/percent]
From 01:00 to 02:30 –> [percent value=”47″ of=”strict-handstand-push-ups” in=”reps”][/percent]
From 02:30 to 04:30 –> [percent value=”57″ of=”strict-handstand-push-ups” in=”reps”][/percent]
From 04:30 to 06:00 –> [percent value=”67″ of=”strict-handstand-push-ups” in=”reps”][/percent]
From 06:00 to 09:00 –> [percent value=”77″ of=”strict-handstand-push-ups” in=”reps”][/percent]
From 09:00 to the end –> [percent value=”87″ of=”strict-handstand-push-ups” in=”reps”][/percent]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Death by Deficit Strict HSPU
First minute 1 rep, Second minute 2 reps…Score is total reps
[/workout_short]
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Functional Strength (FS)
Functional Strength Hypertrophy – Upper Body
3 Sets of :
1′ Seated Hammers Curl Alternate (15/12 kg)
1′ Double Dumbbell Front Raises (15/12 kg)
1′ 90 Degrees Lateral Raises (15/12 kg)
3′ rest bet
Seated Hammers Curl Alternate
Double Dumbbell Front Raises
90 Degrees Lateral Raises
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Functional Strength Hypertrophy – Lower Body
3 Sets :
1′ Double Dumbbell Front Rack Cossack Squat (15/12 kg)
1′ Banded Single Leg Dumbbell Romanian Deadlift Left (20/15 kg)
1′ Banded Single Leg Dumbbell Romanian Deadlift Right (20/15 kg)
1′ Dynamic Load Axle Bar Back Squat – Load as you feel
3′ rest bet
Double Dumbbell Front Rack Cossack Squat
Banded Single Leg Dumbbell Romanian Deadlift
Dynamic Load Axle Bar Back Squat
[/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
Thursday
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Swim Session
Warmup
8 x 25 front crawl rest b/s 30″
rest 2′
4 x 50m pull buoy breaststroke only arms rest b/s 30″
rest 3′
Technique
8 x 25 kicks crawl only one arms switch each pool rest b/s 45″
rest 1′
25 m backstroke double arms rest b/s 30”
Breathing work
Focus on diaphragmatic breathing for 3’ than
4 x 25m underwater rest 1’30” try to maintain a constant pace
rest 2′
Workout
[workout_short title=’THU_AC1′ result_type=’time’]
4 Rounds for time:
75 m backstroke
25 air squat
10m underwater+ backstroke double arms
10 pushups
15m underwater+ breaststrokes double arms
5 hspu[/workout_short]
300 m swim board only kicks crawl/backstroke switch every 50 m – Using fins – Every turn 5 m of underwater
Rest b/s 1’10”
Advanced for ON AIR
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Warmup
2 x 100m breaststroke/front crawl switch each pool rest b/s 1″
rest 1′
3 x 50m only kicks (crawl) do not use swimboard rest b/s 30″
rest 1′
4 x 25m backstroke only one arms rest b/s 30″
rest 3′
Technique
3 x 150m pull buoy between knees: breaststroke/front crawl/backstroke only arms switch each 50m
Rest 2′
4 x 25m front crawl only arms touch bottom/shoulder/head
4 x 50m backstroke double arms rest b/s 10″ 4 x 50m backstroke only one arm switch each 50m rest b/s 10″
Rest 4′
Workout
[workout_short title=’THU_AC1′ result_type=’time’]
200 m backstroke
50 air squat
4×25 m underwater using fins
rest 30”
5 HSPU
150 m breaststrokes only arms
10 push-up
rest 30”
100 m front crawl only arms using pull buoy
15 no push-up burpees
rest 30”
3×25 m underwater using fins + 1 x 25m underwater breaststrokes only arms[/workout_short]
Rest 3′
250 m swim board using fins
1 pool front crawl
1 pool breastroke only arms
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Friday
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
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
[/um_show_content]
10 cal AB / Bike Erg
10 Single Kettlebell Cross Body Lateral Step Left (16/12 kg)
10 Single Kettlebell Cross Body Lateral Step Right (16/12 kg)
10 Double Dumbbell Swing Snatch (15/12 kg)
10 Down & Up
Single Kettlebell Cross Body Lateral Step
Double Dumbbell Swing Snatch
Power & Power Endurance (PE)
10′ AMRAP
One Kettlebell Snatch 24/16 Kg
[/workout_short]
Strength & Strength Endurance (SE)
Pin Squat (Back)
Ramping by single until @ [percent value=”90″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
4 x 4 @ [percent value=”105″ of=”backsquat” in=”kg”] [/percent] rest 3′
4 x 2 @ [percent value=”110″ of=”backsquat” in=”kg”] [/percent] rest 3′
Video Button
Work Capacity (WC)
AMRAP 20′
15 Cal Row
30 Wall Ball
[percent value=”50″ of=”ring-muscle-ups-in-2″ in=””] Ring Muscle-ups [/percent]
15 Cal Row
30 Thruster Empty Bar
[percent value=”50″ of=”legless-rope-climb-in-2″ in=””] Rope Climb [/percent]
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
EMOM 30′
1st – 45″ Double Kettlebell Clean 2 x 16/12 kg
2nd – 200 m Run
3rd – 45″ Kettlebell Front Facing Burpees
[/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)
EMOM 12′
1) 4 Goblet Sumo Squat + 4 Single Kettlebell Thruster (16/12 kg)
2) 6 + 6 Cossack Lunges
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
[/um_show_content]
Goblet Sumo Squat
Single Kettlebell Thruster
Cossack Lunges
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Double Kettlebell Bottom Up Squat
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Hang Squat Clean Thruster
5 x 3 sets @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s
[/um_show_content]
Power Clean
(3+2+1) @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
3′ active recovery on the Rower @ 22-24 strokes/min
(3+2+1) @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent]
3′ active recovery on the Rower @ 22-24 strokes/min
(3+2+1) @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
3′ active recovery on the Rower @ 22-24 strokes/min
(3+2+1) @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent]
3′ active recovery on the Rower @ 22-24 strokes/min
(3+2+1) @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
3′ active recovery on the Rower @ 22-24 strokes/min
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Breathing Work
2 Cycle of:
5 Deep Only Nasal Breathing
5 Deep Only Mouth Breathing
5 Deep Diaphragm Breathing
Max Effort Apnea – Target 1′
1′ rest bet
[/um_show_content]
AMRAP 30′
400 m Run
30 Double Unders
15 All out Cal Bike (AB or ERG)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
no rest
AMRAP 15′
200 m Sprint
30 Double Unders
1K Bike (AB or ERG)
[/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