Christmas
Tuesday
Warmup Accessory (WA)
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.
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
Activation (AT)
Scapula Band Activation – Part 1
3 movements:
- forward
- overhead
- backward
Notes. Focus on the perfect line of the band and no spine compensation movement.
Reps scheme:
- Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
2 positions:
- First: quadruped position
- Second: seated position
Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
- 5 scapula pull with 2 seconds hold
- 5 complete reps with 2 seconds hold
- Do first quadruped and then seated in the same scheme
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
Reps Scheme:
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement, do extra reps in the first two movements.
Scapula Stabilization – Part 1
3 positions:
- First: quadrupled position
- Second: single arm quadruped position
- Third: hollow body hold
Notes. Focus on stable position, active core and NO compensation movement of the spine.
Reps scheme:
- Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
- 5 to 10 reps with tempo training and perfect form!!
- Single arm quadruped position: only isometric fase, if you can do this without pain and good control, try full movement with single arm
Scapula Stabilization – Part 2
Reps scheme:
- 8 good reps and 15 second hold with no eyes.
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
General Warmup (GW)
3 Rounds not for time:
8 Ring Row
8 Goblet Squat 12/8Kg
150 mt Row no straps, set dumper to 1
Activation (AT)
Single Arm KB Sumo Deadlift (32/24 kg) – 2 sets x 6+6 – 1′ rest bet
Mixed KB Rack Overhead Carry (24/16 kg – 16/12 kg) – 2 sets x 20 m – 1′ rest bet
Power & Power Endurance (PE)
Power Snatch
(1+1+1+1+1) @ [percent value=”48″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”58″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”63″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”68″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent]
rest 3′
(1+1+1+1+1) @ [percent value=”50″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”60″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”75″ of=”snatch” in=”kg”] [/percent]
rest 3′
(1+1+1+1) @ [percent value=”52″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”62″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”67″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”77″ of=”snatch” in=”kg”] [/percent]
Total reps: 32
Notes. Each rep count only if you don’t step forward after catch.
Functional Body Building (FB)
Pre-Pumping 1
2 exercises: 20 reps + 20 reps x 2 Sets, Rest 1′
Banded DB Cross Body RDL (Load range 30/12 kg) – 12 reps – Move directly to other exercise “No Rest”
Kettlebell Front Rack Box Pistol (Load range 20/8 kg) – 12 + 12 reps – Move directly to other exercise “No Rest”
KB Rack 1/4 Squat Pulse (Load range 24/12 kg) – 12 reps – 1’30 rest x 3 sets
Aerobic Capacity (AC)
Row
2500 m @ 5K pace
no rest
500 m @ easy pace (2:10 / 2:20)
30″ rest then
800 m @ 5K pace or SR between 28-32,
80″ rest
200 m @ easy pace or SR below 27,
20″ rest
600 m @ 2K pace or SR between 32-36,
60″ rest
400 m @ 5K pace or SR between 28-32,
40″ rest
500 m @ 2K pace or SR between 32-36
800 m @ 5K pace or SR between 28-32,
80″ rest
200 m @ easy pace or SR below 27,
20″ rest
600 m @ 2K pace or SR between 32-36,
60″ rest
400 m @ 5K pace or SR between 28-32,
40″ rest
500 m @ 2K pace or SR between 32-36
1′ rest then
2500 m @ 10K pace
total mt. 5500
Notes. SR = Stroke Rate
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
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2
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
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral fermoral 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
Functional Body Building (FB)
Pre-Pumping 2
2 exercises: 20 reps + 20 reps x 2 Sets, Rest 1′
Dual Kettlebell Z Press (Load range 24/12 kg) – 12 reps – Move directly to other exercise “No rest”
Barbell Curl to Press (Load range 40/15 kg) – 12 reps – Move directly to other exercise “No rest”
Dumbbell Bench Press Semi Supinated Grip (Load range 30/15 kg) – 12 reps – 1’30 rest x 2 sets
Pre-Pumping 3
2 exercises: 20 reps + 20 reps x 2 Sets, Rest 1′
Banded Barbell Jump Squat (Load range 60/30 kg) – 12 reps – Move directly to other exercise “No rest”
Reverse Lunge to Step Up – 30″ left leg / 30″ right leg – 1’30 rest x 2 sets
General Warmup (GW)
3 Rounds not for time:
20 Reverse Single Unders
5+5 Walking Deadlift
5+5 Donkey Kicks
Aerobic Capacity (AC)
Run
1 Mile x 3 sets
rest 1′ between sets
Notes. Your goal in this workout is to run by feel and only look at your watch after you finish each 1-mile interval.
Your finishing times for all 3 intervals should within 15 seconds of each other.
rest 1′
800 m @ 5K pace
400 m easy jog
600 m @ 2K pace
300 m easy jog
400 m @ 1 mile pace
200 m easy jog
rest 1′
800 m @ 5 K pace
400 m easy jog
600 m @ 2K pace
300 m easy jog
400 m @ 1 mile pace
200 m easy jog
rest 1′
200 m x 5 sets @ 5K pace
rest 10″ between sets
total mt. 7.500
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
Myofascial Release (MR)
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.
Swim Session (AC)
Beginner Schedule
warm up
5 x 25 m – front crawl – 30″ rest bet
rest 2′
5 x 50 m – front crawl – 1′ rest bet
rest 1’45
7 x 50 m – kick – 20″ rest bet
work session (Focused on technique)
8 x 25 m – pull buoy – 20″ rest
rest 1’30
8 x 25 m – front crawl only one arm pool – 40″ rest bet
rest 1’30
10 x 25 m – pull buoy – 20″ rest bet
rest 2′
4 x 75 m + 25 m – 1) < 1’10 2) cool down – rest 1’30
rest 2′
8 x 25 m + 25 m – 1) underwater moderate pace / 25 m < 30″ 2) cool down backstroke using fins – 1’20 rest bet
rest 2′
cool down
3 x 50 m + 50 m – kick crawl / kick backstroke – 1′ rest bet
Advanced Schedule
warm up
3 x 100 m – front crawl – 40″ rets bet
rest 1′
3 x 50 m – backstroke – 45″ rest bet
rest 1′
100 m – kick crawl
rest 1′
work session
4 x 25 m – kick backstroke – 30″ rest bet
rest 1′
3 x 100 m – pull buoy – 30″ rest bet
rest 1′
4 x 100 m + 50 m + 50 m – front crawl – 1) < 1’40 2) cool down 3) < 45″ – 30″ rest bet
rest 2′
6 x 100 m + 100 m – front crawl – 1) < 1’25 2) cool down – 30″ rest bet
rets 1′
4 x 25 m + 50 m – 1) underwater (moderate pace 25 m : < 20″) 2) cool down backstroke using fins – 1’20 rest bet
rest 1′
cool down
300 m – kick swim board fins
Friday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2
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
Functional Body Building (FB)
Pre-Pumping 4
3 excercises: 10 reps +15 reps +20 reps x 2 sets, R 1′
Banded seated BTN Press (Load range 40/20 kg) – 12 reps – Move directly to other exercise “No rest”
Ring Push ups – 12 reps – Move directly to other exercise “No rest”
Landmine Single Arm Push Press (Load range 60/30 kg) – 12 reps – 1’30 rest bet x 3 sets – Restart from the first and follow the same flow
Pre-Pumping 5
3 exerises: 10 reps +15 reps +20 reps x 2 sets, R 1′
Ring pull ups – 12 reps – Move directly to other exercise “No rest”
Wide Supinated Grip Bent Over Row (Load range 60/30 kg) – 12 reps – Move directly to other exercise “No rest”
Lateral flight pull 90 degrees (Load range 20/8 kg) – 12 reps – 1’30 rest x 3 sets
Aerobic Capacity (AC)
Bike
3 sets of:
20″ @ moderate pace
20″ @ easy pace
40″ @ moderate pace
20″ @ easy pace
60″ @ moderate pace
20″ @ easy pace
Rest 1′ b/s
2 sets of:
20″ @ mod/fast pace
40″ @ easy pace
40″ @ mod/fast pace
40″ @ at easy pace
60″ @ mod/fast pace
40″ @ easy pace
Rest 1′ b/s
1 set of:
20″ @ fast pace
60″ @ easy pace
40″ @ fast pace
60″ @ easy pace
60″ @ fast pace
60″ @ easy pace
Rest 1′
1 set:
20″ @ fast pace
60″ @ easy pace
40″ @ fast pace
60″ @ easy pace
60″ @ fast pace
60″ @ easy pace
Rest 1′
2 sets of:
20″ @ mod/fast pace
40″ @ easy pace
40″ @ mod/fast pace
40″ @ at easy pace
60″ @ mod/fast pace
40″ @ easy pace
Rest 1′ b/s
3 sets of:
20″ @ moderate pace
20″ @ easy pace
40″ @ moderate pace
20″ @ easy pace
60″ @ moderate pace
20″ @ easy pace
Rest 1′ b/s
Total time: 27 min
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
Warmup Accessory (WA)
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.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position 5 to 10 reps each movement
- Neutral fermoral 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
Activation (AT)
Scapula Band Activation – Part 1
3 movements:
- forward
- overhead
- backward
Notes. Focus on the perfect line of the band and no spine compensation movement.
Reps scheme:
- Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
2 positions:
- First: quadruped position
- Second: seated position
Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
- 5 scapula pull with 2 seconds hold
- 5 complete reps with 2 seconds hold
- Do first quadruped and then seated in the same scheme
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
Reps Scheme:
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement, do extra reps in the first two movements.
Scapula Stabilization – Part 1
3 positions:
- First: quadrupled position
- Second: single arm quadruped position
- Third: hollow body hold
Notes. Focus on stable position, active core and NO compensation movement of the spine.
Reps scheme:
- Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
- 5 to 10 reps with tempo training and perfect form!!
- Single arm quadruped position: only isometric fase, if you can do this without pain and good control, try full movement with single arm
Scapula Stabilization – Part 2
Reps scheme:
- 8 good reps and 15 second hold with no eyes.
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Alternating DB Cross Body RDL (20/15 kg) – 2 sets x 5+5 – 1′ rest bet
Bottoms Up KB Press (16/12 kg) – 2 sets x 8 reps – 1′ rest bet
Power & Power Endurance (PE)
Power Clean & Jerk
(1+1+1+1+1) @ [percent value=”48″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”58″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”63″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”68″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”72″ of=”cleanjerk” in=”kg”] [/percent]
rest 3′
(1+1+1+1+1) @ [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent]
rest 3′
(1+1+1+1) @ [percent value=”52″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”62″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”67″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”72″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”77″ of=”cleanjerk” in=”kg”] [/percent]
Total reps: 32
Notes. Each rep count only if you don’t step forward after catch.
Work Capacity (WC)
[workout_short title=’FRI_FGB’ result_type=’reps’]
Fight Gone Bad!
3 rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Notes. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
[/workout_short]
Insert ONLY your Fight Gone Bad! score.
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