Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

[on_comment_numbers]

General Warmup (GW)

18′ EMOM
  1. 45″ Bike
  2. 6+6 Squat Rotation with Reach
  3. 40″ Inverted Ring Row Hold
  4. 8 Both Feet Elevated Split Squat DX Tempo  2-1-2-1
  5. 16 DownDog Toes Touch 1″ Hold
  6. 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Video
Inverted Ring Row Hold
Video
Both Feet Elevated Split Squat
Video
DownDog Toes Touch
Video

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video

[/um_show_content]

EMOM 9′

1) 12 Plank Push ups Rotational Row (15/12 kg)
2) 12 Double Kettlebell Over Head Alternated Tall Kneeling Step up&down (12/8 kg)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

3) 12 Rotational Back Extension

[/um_show_content]

Video

Double Kettlebell Over Head Alternated Tall Kneeling Step up&down
Video
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Rotational Back Extension
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Muscle Snatch + Behind the neck Push Press + Behind the neck Push Jerk + Snatch Balance

1+1+1+1 x 6 sets @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s

[/um_show_content]

Snatch – Any Style

(3+2+1) @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
20 Box Jump Over
(3+2+1) @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
20 Box Jump Over
(3+2+1) @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
20 Box Jump Over
(3+2+1) @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
20 Box Jump Over
(3+2+1) @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
20 Box Jump Over

Strength & Strength Endurance (SE)

Back Squat

Ramping by triple until @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent] Rest 3′
then
4 @ [percent value=”67″ of=”backsquat” in=”kg”] [/percent] Rest 3′
9 @ [percent value=”67″ of=”backsquat” in=”kg”] [/percent] Rest 3′
6 @ [percent value=”67″ of=”backsquat” in=”kg”] [/percent] Rest 3′
then
make 1 set of max effort with @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent]

Every rep must be perfect and fast, no sticking point or shit form.
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Tempo Training Bulgarian Split Squat 3.3.X.1

4+4 x 2 @ [percent value=”30″ of=”backsquat” in=”kg”] [/percent]

Strict Chest to Ring

From 00:00 to 01:00 –> [percent value=”37″ of=”strict-ring-dips” in=”reps”][/percent]

From 01:00 to 02:30 –> [percent value=”47″ of=”strict-ring-dips” in=”reps”] [/percent]

From 02:30 to 04:30 –> [percent value=”57″ of=”strict-ring-dips” in=”reps”] [/percent]

From 04:30 to 06:00 –> [percent value=”67″ of=”strict-ring-dips” in=”reps”] [/percent]

From 06:00 to 09:00 –> [percent value=”77″ of=”strict-ring-dips” in=”reps”][/percent]

From 09:00 to the end –> [percent value=”87″ of=”strict-ring-dips” in=”reps”] [/percent]

Notes. Search perfect form, it doesn’t matter if you broke the set.

[/um_show_content]

Work Capacity (WC)

WC1: AMRAP 20′

30 Wall Ball 9/6 kg
30 Box Jump
1K Bike Erg or AB
30 A. Swing 32/24 kg

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Breathing Work

20″ Row – Nasal Breathing
20″ Row – Mouth Breathing
20″ Row – Complete Breathing
20″ Row – Sprint – APNEA

For Time

6 sets of:
250 m Row
Rest 15″ b/s
Rest 1′
4 sets of:
500 m Row
Rest 30″ b/s
Rest 1′
2 sets of:
1000m Row
Rest 45″ b/s

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Tuesday

[on_comment_numbers]

General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 6/8 Open Hip
  3. 15 Tall Kneeling Band Face Pull with 1″ Hold
  4. 40″ Elbow Plank Posterior Tilt
  5. 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Video
Tall Kneeling Face Pull with Band
Video
Elbow Plank Posterior Tilt
Video
Tall Kneeling Hip Extension with Band
Video

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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

BPM Activation (AT)

2 Rounds – Not For Time – Increase Pace each Round

10 cal Bike Erg
12 Dumbbell Fly to Row (15/12 kg)
12 Double Dumbbell Bulgarian Split Squat Clean & Press (15/12 kg)
10 cal Ski / cal Row

Dumbbell Fly to Row
Video
Double Dumbbell Bulgarian Split Squat Clean & Press
Video

Power & Power Endurance (PE)

[workout_short title=’TUE_PE1′ result_type=’reps’]

PE1: AMRAP in 15′

One Kettlebell Clean&Jerk 24/16Kg

Notes. Drop kettlebell is NOT allowed.
Not more than 7 total hands changing.
If you drop the kettlebell or if you run out all 7 hands changing, stop yourself.
You can recover yourself with kettlebell only in overhead or front rack position.

[/workout_short]

Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Seated one Arm Kettlebell Military Press

(12+12) x 5 sets 2 x 16/12Kg

Notes. Scale if need.

[/um_show_content]

Bench Press – 3″ stop 1 cm from chest during concentric phase

3 x 5 @ [percent value=”67″ of=”bench-press” in=”kg”] [/percent] Rest 3′

Bench Press

5 x 1 @ [percent value=”92″ of=”bench-press” in=”kg”] [/percent] Rest 3′

Aerobic Capacity (AC)

Breathing Work

12 Wall Ball (6/3 kg) – Nasal Breathing
12 Push ups – APNEA
12 Wall Ball (6/3 kg) – Mouth Breathing
12 Push ups – APNEA
Right into
Max Meter 2 Kettlebell Front Rack Carry (24/16 kg) – 2 Breathing Allowed

For Time – Cap 40′

50/40 Cal Bike Erg or AB
50/40 Cal Row
42 Air Squat
42 Pushups
50/40 Cal Bike Erg or AB
50/40 Cal Row
30 Air Squat
30 Pushups
50/40 Cal Bike Erg or AB
50/40 Cal Row
18 Air Squat
18 Pushups

Every 3′ – 50 Double Unders + 25 Russian Swing 24/16

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Wednesday

[on_comment_numbers]

General Warmup (GW)

18′ EMOM
  1. 45″ Row
  2. Half Kneeling 3 Position, 15″ each
  3. 15 Tall Kneeling Band Pull with 1″ Hold
  4. Half Kneeling 3 Position, 15″ each
  5. 40″ Plank Ring Hold
  6. 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Video
 Tall Kneeling Band Pull
Video
Plank Ring Hold
Video
Tall Kneeling Band Hip Extension + KB Hold
Video

Mobility (MO)

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

EMOM 9′

1) 6 + 6 Cross Body Single Leg Wall Kettlebell Deadlift (16/12 kg)
2) 12 Goblet Reverse Lunges Alternate (16/12 kg)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

3) 12 Goblet Good Morning theraband

[/um_show_content]

Cross Body Single Leg Wall Kettlebell Deadlift
Video
Goblet Reverse Lunges Alternate
Video
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Goblet Good Morning theraband
Video

[/um_show_content]

Strength & Strength Endurance (SE)

Front Squat

5 x 1 @ [percent value=”97″ of=”squatclean” in=”kg”] [/percent] Rest 3′

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Mid Sumo Deadlift – stop 1′ @ 1cm from ground

1 @ 40/25Kg rest 90″
1 @ 50/35Kg rest 90″
1 @ 60/40Kg

[/um_show_content]

Mid Sumo Deadlift

EMOM 12′
1 @ [percent value=”80″ of=”deadlift” in=”kg”] [/percent]

Strict Ring Dips

From 00:00 to 01:00 –> [percent value=”50″ of=”strict-ring-dips” in=”reps”] [/percent]

From 01:00 to 02:30 –> [percent value=”60″ of=”strict-ring-dips” in=”reps”] [/percent]

From 02:30 to 04:30 –> [percent value=”70″ of=”strict-ring-dips” in=”reps”] [/percent]

From 04:30 to 06:00 –> [percent value=”80″ of=”strict-ring-dips” in=”reps”] [/percent]

From 06:00 to 09:00 –> [percent value=”90″ of=”strict-ring-dips” in=”reps”][/percent]

From 09:00 to the end –> [percent value=”100″ of=”strict-ring-dips” in=”reps”] [/percent]

Notes. Search perfect form, it doesn’t matter if you broke the set.

Work Capacity (WC)

[workout_short title=’WED_WC1′ result_type=’time’]

WC1: For Time

7 Bar Muscle Ups
7 Chest to Bar
7 Pullups
21 Thrusters 43/30Kg
5 Bar Muscle Ups
5 Chest to Bar
5 Pullups
15 Thrusters 43/30Kg
3 Bar Muscle Ups
3 Chest to Bar
3 Pullups
9 Thrusters 43/30Kg

[/workout_short]

Functional Strength(AY)

Functional Strength Hypertrophy – Upper Body

3 Sets – Super Set
15 Declined Batwing Kettlebell (16/12 kg)
20 Landmine Rows (50/40 kg)
15 + 15 Single Arm Ring Rows
20 Landmine Rows (50/40 kg)
15 Declined Batwing Kettlebell (16/12 kg)
3′ rest bet

Declined Batwing Kettlebell
Video
Landmine Rows
Video
Single Arm Ring Rows
Video
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Functional Strength Hypertrophy – Lower Body

3 Sets – Super Set
12 Bulgarian Split Squat Barbell Front Rack Left (40/30 kg)
12 Split Stance Barbell Romanian Deadlift Left (40/30 kg)
12 Bulgarian Split Squat Barbell Front Rack Right (40/30 kg)
12 Split Stance Barbell Romanian Deadlift Right (40/30 kg)
3′ rest bet

Bulgarian Split Squat Barbell Front Rack
Video
Split Stance Barbell Romanian Deadlift Left
Video

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Thursday

[on_comment_numbers]

Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
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
Video

Swim Session (AC)

Warmup

8 x 25 m backstroke rest b/s 30”
2 x 50 m breaststroke only arms rest b/s 1’

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

8 x 25 m front crawl/backstroke switch each pool rest b/s 15″

[/um_show_content]

Technique

6 x 25 m front crawl only one arm switch each pool rest b/s 30”

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

4 x 25 m front crawl only one leg switch each pool rest b/s 30”
8 x 25 m front crawl breath each 3 stroke rest b/s 20″ try to maintain a constant pace
4 x 50 m front crawl breath each 5 stroke rest b/s 1’ try to maintain a constant pace

[/um_show_content]

Workout

12 no push up burpees
100 m front crawl
12 air squat
100 m Butterfly dolphin kick
6 HSPU
150 m breaststroke only arms

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Rest 1’
For Time
4 x 50 m swim underwater on one side using fins
Switch side every 50 m

[/um_show_content]

Cool Down

200 m backstroke only legs use fins

[on_comment_numbers]

Friday

[on_comment_numbers]

General Warmup (GW)

15′ EMOM
  1. 45″ Row
  2. 6+6 Quadruped Thoracic Spine Rotation with Reach
  3. 40″ Double KB Plank
  4. 6+6 Hip Rotation and Extension
  5. 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Video
Double KB Plank
Video
Hip Rotation and Extension
Video
Single Arm Ring Row Hold
Video

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

BPM Activation (AT)

2 Rounds – Not For Time – Increase Pace each Round

200 m Run
6 + 6 Single Kettlebell Thruster theraband (16/12 kg)
12 Supinated Grip Bar Rows
4 + 4 Bottom up Kettlebell Windmills (12/8 kg)
10 cal AB

Single Kettlebell Thruster theraband
Video
Supinated Grip Bar Rows
Video
Bottom up Kettlebell Windmills
Video

Power & Power Endurance (PE)

[workout_short title=’FRI_PE1′ result_type=’reps’]

PE1: AMRAP in 15′

one arm Kettlebell Snatch 24/16Kg

Notes. Drop kettelbell is not allowed.
Not more than 7 total hands changing.
If you drop the kettlebell or if you run out all 7 hands changing, stop yourself.
You can recover yourself with kettlebell only in overhead or front rack position.

[/workout_short]

Strength & Strength Endurance (SE)

Back Rack Step Back Lunges

Ramping by single until @ [percent value=”45″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
5 x 12 @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent] rest 3′ b/s

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’reps’]

WC1: AMRAP in 20′

3 Power Clean 40/25Kg
21 Cal Assault Bike
3 SDHP 40/25Kg
21 Cal Row
6 Power Clean 40/25Kg
18 Cal Assault Bike
6 SDHP 40/25Kg
18 Cal Row
9 Power Clean 40/25Kg
15 Cal Assault Bike
9 SDHP 40/25Kg
15 Cal Row
12 Power Clean 40/25Kg
12 Cal Assault Bike
12 SDHP 40/25Kg
12 Cal Row
15 Power Clean 40/25Kg
9 Cal Assault Bike
15 SDHP 40/25Kg
9 Cal Row
18 Power Clean 40/25Kg
6 Cal Assault Bike
18 SDHP 40/25Kg
6 Cal Row
21 Power Clean 40/25Kg
3 Cal Assault Bike
21 SDHP 40/25Kg
3 Cal Row

[/workout_short]

Insert ONLY your WC1 score.

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Breathing Work

20″ AB / Bike Erg – Nasal Breathing
100m Run – Sprint – APNEA
30″ rest – Diaphragm Breathing
20″ AB / Bike Erg – Nasal Breathing
100m Run – Sprint – APNEA

EMOM 30′

1st – 45″ Kettlebell Carry 2 x 24/16 kg
2nd – 12 Burpees
3rd – 45″ Hollow Rock

Notes. Check your cardio. Stay steady not over 80% of your MHR.

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Saturday

[on_comment_numbers]

General Warmup (GW)

18′ EMOM
  1. 45″ Skierg
  2. 8 Pigeon with Flex Trunk DX
  3. 6+6+6 Tall Kneeling Scapula Band
  4. 8 Pigeon with Flex Trunk SX
  5. 6+6 Single Leg Hip Thrust Tempo 2-0-1-1
  6. 6 Half Strict TTB Tempo 2-2-2-2
Pigeon with Flex Trunk
Video
Tall Kneeling Scapula Band
Video
Single Leg Hip Thrust
Video
Half Strict TTB
Video

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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
Video
Ankle Mobility – Part 3
Video

Activation (AT)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video

[/um_show_content]

E30″MOM x 9′

1) 12 Over Head Shot Toss (15/9 kg)
2) 12 Sit ups Shot Toss (15/9 kg)
3) 12 Tall Kneeling Over Head Shot Toss (15/9 kg)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

4) 6 + 6 Single Kettlebell Swing Clean Contralateral Reverse Lunges (16/12 kg)

[/um_show_content]

Over Head Shot Toss
Video
Sit ups Shot Toss
Video
Tall Kneeling Over Head Shot Toss
Video
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Single Kettlebell Swing Clean Contralateral Reverse Lunges
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Squat Clean + Squat Jerk

5 x 3 set @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s

[/um_show_content]

Clean – Any Style

(3+2+1) @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
20 Box Jump Over
(3+2+1) @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
20 Box Jump Over
(3+2+1) @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
20 Box Jump Over
(3+2+1) @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
20 Box Jump Over
(3+2+1) @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
20 Box Jump Over

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

21-18-15-12-9-6-3 reps for time

Squat 2 x DB 25/17.5 kg
Cal Row
HSPU

no rest then

[/um_show_content]

Not For Time

1 Mile Run
50 Bench Press 50/25 kg
25 Strict Pullups
50 Bench Press 50/25 kg
1 Mile Run

Notes. Check your cardio. Stay steady not over 80% of your MHR.

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Comments

Write a comment

[wpsites_comment_form]