Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

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Monday

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General Warmup (GW)

15′ EMOM
  1. 45″ Skierg
  2. 12 Wall Sit with Reach
  3. 20″+20″ Elbow plank Star
  4. 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
  5. 40″ Scapula Pull Up Hold
Wall Sit with Reach
Video
Elbow Plank Star
Video
Cossack Squat + Lunge
Video
Scapula Pull Up Hold
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 3
Video

Activation (AT)

EMOM 9′

1) 10 Rear Foot Elevated Kettlebell Snatch Left (16/12 kg)
2) 10 Barbell Back Rack Cossack Squat
3) 10 Rear Foot Elevated Kettlebell Snatch Right (16/12 kg)

Rear Foot Elevated Kettlebell Snatch
Video
Barbell Back Rack Cossack Squat
Video

Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

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

1+1+1+2 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 Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] 500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] 500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] 500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg

Strength & Strength Endurance (SE)

Back Squat

Ramping by triple until @ [percent value=”72″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
4 @ [percent value=”72″ of=”backsquat” in=”kg”] [/percent] rest 3′
9 @ [percent value=”72″ of=”backsquat” in=”kg”] [/percent] rest 3′
6 @ [percent value=”72″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
make 1 set of max effort with @ [percent value=”80″ 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=’um_top,um_onair,administrator’]

Tempo Training Bulgarian Split Squat 3.3.X.1

4+4×2 @ [percent value=”35″ of=”backsquat” in=”kg”] [/percent]

Strict Pullups

From 00:00 to 01:00 –> [percent value=”37″ of=”maxpull-ups” in=”reps”] Strict Pullups [/percent]

From 01:00 to 02:30 –> [percent value=”47″ of=”maxpull-ups” in=”reps”] Strict Pullups [/percent]

From 02:30 to 04:30 –> [percent value=”57″ of=”maxpull-ups” in=”reps”] Strict Pullups [/percent]

From 04:30 to 06:00 –> [percent value=”67″ of=”maxpull-ups” in=”reps”] Strict Pullups [/percent]

From 06:00 to 09:00 –> [percent value=”77″ of=”maxpull-ups” in=”reps”] Strict Pullups [/percent]

From 09:00 to the end –> [percent value=”87″ of=”maxpull-ups” in=”reps”] Strict Pullups [/percent]

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

[/um_show_content]

Work Capacity (WC)

WC1:AMRAP 20′

25 OHS empty Bar
50 Double Unders
1000m Ski or 1100m Row

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Breathing Work

50m Sprint – APNEA
50m Jog
100m Sprint – APNEA
50m Jog
150m Sprint – Apnea

For Time

200m Sprint
rest 1:2 – double time work
400m jog
rest 1:1
200m Sprint
no rest
400m Jog
rest 1:1
200m Sprint
rest 1:2 – double time work
400m jog

[/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
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Tuesday

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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)

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

10 cal AB / Bike Erg
12 Single Kettlebell Lateral Russian Swing (20/16 kg)
12 Double Kettlebell Clean & Press Bottom up (12/8 kg)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

12 GHD Sit Ups Tempo Training – Tempo 3.1.1.X

[/um_show_content]

Single Kettlebell Lateral Russian Swing
Video
Double Kettlebell Clean & Press Bottom up
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

GHD Sit Ups Tempo Training
Video

[/um_show_content]

Power & Power Endurance (PE)

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

17′ AMRAP

one Kettlebell Clean&Jerk 24/16Kg

Notes. Drop kettlebell is not allowed. Not more than 9 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]

Insert ONLY your PE1 score.

Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

One Arm Kettlebell Floor Press

(12+12) x 5 sets 2 x 24/16 Kg

Notes. Scale if need

[/um_show_content]

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

3 x 5 @ [percent value=”70″ of=”bench-press” in=”kg”] [/percent] rest 3′

Bench Press

5 x 1 @ [percent value=”95″ of=”bench-press” in=”kg”] [/percent] rest 3′

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Breathing Work

8 Complete Diaphragm Breathing
then
10″ Nasal Breathing
10″ Mouth Breathing
10″ Diaphragm Breathing
Max effort Static Apnea

[/um_show_content]

10 Rounds For Time – Cap 40′

10 Burpees Box Jump Over
10 Overhead Squat DB 22,5/15Kg right arm
10 Toes to Bar
10 Overhead Squat DB 22,5/15Kg left arm

Every 3′ – 500m/450m Row

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
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Wednesday

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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.

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

Activation (AT)

EMOM 9′

1) 12 “NO Banded” Reverse Hyper on GHD
2) 12 Goblet Sumo Squat (20/16 kg)
3) 20m Double Kettlebell Front Rack Carry (24/16 kg)

Reverse Hyper on GHD
Video
Goblet Sumo Squat
Video
Double Kettlebell Front Rack Carry
Video

Strength & Strength Endurance (SE)

Front Squat

5×1 @ [percent value=”100″ of=”squatclean” in=”kg”] [/percent] Rest 3′

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

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

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

[/um_show_content]

Mid Sumo Deadlift Takedown (no touch&go)

E2MOM 16′
3 @ [percent value=”85″ of=”deadlift” in=”kg”] [/percent]

Strict Ring Dips

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

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

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

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

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

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

28-21-15-9 For Time

HSPU
Snatch 35/25Kg

[/workout_short]

Insert ONLY your WC1 score.

Functional Strength(FS)

Functional Strength Hypertrophy – Lower Body
3 Sets of:

20″ Glute Ham Raises
10″ Transition
20″ High Good Morning (50/30 kg)
10″ Transition
20″ Goblet Deficit Bulgarian Split Squat Left (20/16 kg)
10″ Transition
20″ Goblet Deficit Bulgarian Split Squat Right (20/16 kg)
3′ Rest bet

Glute Ham Raises
Video
High Good Morning
Video
Goblet Deficit Bulgarian Split Squat
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Functional Strength Hypertrophy – Upper Body Pull
2 Sets of:

Max effort Mix Grip Strict Pull ups
2′ rest
Max Effort Banded Pull Ups
2′ rest
Max Effort Close Grip Strict Chin Up
3′ rest bet

Mix Grip Strict Pull ups
Video
Banded Pull Ups
Video
Close Grip Strict Chin Up
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
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Thursday

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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

10 x 25 m backstroke rest b/s 30”
4 x 50 m breaststroke only arms/legs front crawl rest b/s 1’

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

8 x 25 m front crawl/backstroke switch each pool rest
6 x 25 m backstroke only arms use pull buoy

[/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=’um_top,um_onair,administrator’]

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 15″ try to maintain a constant pace
3 x 25 m front sculling (half pool) into full stroke (breaststroke);
Video
3 x 25 m middle sculling (half pool) into full stroke (breaststroke);
Video
3 x 25 m finish sculling (half pool) into full stroke (breaststroke);
Video
4 x 50 m front crawl breath each 5 stroke rest b/s 1’ try to maintain a constant pace

[/um_show_content]

Workout

6 no push up burpees
for time 100 m front crawl
12 air squat
for time 100 m Butterfly dolphin kick
20 push up
for time 100m backstroke

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Rest 2’
For Time
4 x 25 m swim underwater on one side using fins
Switch side every 25 m

Rest 3’
For time 100m front crawl[/um_show_content]

Cool Down

300 m backstroke only legs use fins

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Friday

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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.

BPM Activation (AT)

2 Rounds – Not For Time – Increase Pace each Round

10 cal Ski
8 Single Kettlebell Swing Snatch Contralateral Reverse Lunges Left (12/8 kg)
8 Single Kettlebell Deadlift and Curl Left (12/8 kg)
8 Single Kettlebell Swing Snatch Contralateral Reverse Lunges Right (12/8 kg)
8 Single Kettlebell Deadlift and Curl Right (12/8 kg)

Single Kettlebell Swing Snatch Contralateral Reverse Lunges
Video
Single Kettlebell Deadlift and Curl
Video

Power & Power Endurance (PE)

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

17′ AMRAP

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]

Insert ONLY your PE1 score.

Mobility 2 (MO)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Strength & Strength Endurance (SE)

Back Rack Step Back Lunges

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

Work Capacity (WC)

EMOM 18′

1st – 15 GHD Situps
2nd – 20 Box Jump Over
3rd – 25 Wall Ball

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

EMOM 30′

1st – 45″ Bike
2nd – 20 Deadlift Axle Prone Grip 45/30Kg
3rd – 45″ Push Press 2xDB 22,5/15Kg

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

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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)

Every 1’30 X 6 Sets

1) 1 Single Kettlebell Clean Complex Left (16/12 kg) + 10 Power Position Single Kettlebell Press Left (16/12 kg)
2) 1 Single Kettlebell Clean Complex Right (16/12 kg) + 10 Power Position Single Kettlebell Press Right (16/12 kg)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3) 8 Rower Pike Ups + 8 Pike Hand Stand Push Ups

[/um_show_content]

Single Kettlebell Clean Complex
Video
Power Position Single Kettlebell Press
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Rower Pike Ups
Video
Pike Hand Stand Push Ups
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Squat Clean + Squat Jerk catch & go

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 Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] 500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] 500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] 500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] 500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Breathing Work

15″ Single Kettlebell Over Head Hold left – APNEA
15″ rest
15″ Single Kettlebell Front Rack Hold left – APNEA
15″ rest
then repeat on the right side

[/um_show_content]

5 Rounds Not For Time

30 Shoulder to Overhead 35/25Kg
200m Run
30 Overhead Squat 35/25Kg
200m Run

Notes. Check your cardio. Stay steady not over 80% of your MHR.
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

no rest then

3-6-9-12-15-18-21 For Time

Dumbbell Squat 2 x 25/17.5 Kg
Cal Row
HSPU

[/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
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