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Monday

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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.

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

Activation (AT)

2 Rounds – For Quality

10 Z Press Bottom up (12/8 kg)
10 Double Kettlebell Overhead Squat Alternate (12/8 kg)

Reserved for ON AIR

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10 Wall Face Hand Stand Shoulders Tap

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Z Press Bottom up
Video
Double Kettlebell Overhead Squat Alternate
Video
Reserved for ON AIR

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Wall Face Hand Stand Shoulders Tap
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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

1+2+2+2 x 6 sets @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s

Target. Activate your shoulder for improve catch and lockout during heavy snatch.

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Squat Snatch – Any Style – NOT For Time

1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] 30 Double Unders
10 Burpees easy pace
2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] 30 Double Unders
10 Burpees easy pace
3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] 30 Double Unders
10 Burpees easy pace
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 200 m Row @22-24 strokes/min easy pace
2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 200 m Row @22-24 strokes/min easy pace
3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 200 m Row @22-24 strokes/min easy pace
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] 10 Box Jump with Step Down
10 Push-ups Hands Release
2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] 10 Box Jump with Step Down
10 Push-ups Hands Release
3 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] 10 Box Jump with Step Down
10 Push-ups Hands Release
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] 10 GHD Situps
10 m OH Lunges with 15/10 Kg Bumper
2 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] 10 GHD Situps
10m OH Lunges with 15/10 Kg Bumper
3 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] 10 GHD Situps
10 m OH Lunges with 15/10 Kg Bumper

Target. Work with % of BPM between 70 and 75 of your MHR, easy but steady pace during wod, focus to perfect form during snatch.

Strength & Strength Endurance (SE)

Back Squat

Ramping by triple until @ [percent value=”72″ of=”backsquat” in=”kg”] [/percent] Rest 3′
then
4 @ [percent value=”77″ of=”backsquat” in=”kg”] [/percent] rest 3′
9 @ [percent value=”77″ of=”backsquat” in=”kg”] [/percent] rest 3′
6 @ [percent value=”77″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
1 set of max effort with @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent]

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

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Back Rack Cossack Squat

8 x 3 @ [percent value=”35″ of=”backsquat” in=”kg”] [/percent]

Legless Rope Climb

From 00:00 to 01:00 –> [percent value=”20″ of=”legless-rope-climb-in-2″ in=”reps”][/percent]

From 01:00 to 02:30 –> [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”][/percent]

From 02:30 to 04:30 –> [percent value=”50″ of=”legless-rope-climb-in-2″ in=”reps”][/percent]

From 04:30 to 06:00 –> [percent value=”66″ of=”legless-rope-climb-in-2″ in=”reps”][/percent]

From 06:00 to 09:00 –> [percent value=”75″ of=”legless-rope-climb-in-2″ in=”reps”][/percent]

From 09:00 to the end –> [percent value=”75″ of=”legless-rope-climb-in-2″ in=”reps”][/percent]

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Work Capacity (WC)

WC1: AMRAP in 20′

50 GHD Situps
15 Hang Power Clean 60/40 Kg
10 Front Facing Burpees
15 Shoulder To Overhead 60/40 Kg
15 Front Facing Burpees
15 Hang Power Clean & Jerk 60/40 Kg
20 Front Facing Burpees

Notes. Don’t rush. Maintain easy but steady pace.

Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing Work

200m Jog – nasal breathing
200m Jog – mouth breathing
200m jog – APNEA
200m Sprint – Complete Breathing

For Time

100m Sprint
rest 1:2 – double time work
500m Row
rest 1:1
200m Sprint
rest 1:1
1000m Row
rest 2:1 – half work time
400m Run
rest 2:1 – half work time
2000m Row

Notes. Active rest OHS PVC + 2,5 Kg steady pace

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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)

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

Activation (AT)

EMOM 9′

1) 6 + 6 Cross Body Single Leg Wall Kettlebell Deadlift (24/16 kg)
2) 6 + 6 Half Kneeling Kettlebell Windmill (8 kg)

Reserved for ON AIR

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3) 12 GHD Razor Curl

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Cross Body Single Leg Wall Kettlebell Deadlift
Video
Half Kneeling Kettlebell Windmill
Video
Reserved for ON AIR

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GHD Razor Curl
Video

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Power & Power Endurance (PE)

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

PE1: AMRAP in 5′ of Kettlebell Long Cycle 2 x 24/16 Kg
Notes. Drop kettelbell is not allowed. If you drop the kettlebell, 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

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Two Arm Kettlebell Floor Press

15 x 5 sets 2 x 24/16 Kg

Notes. Scale if need.

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

3 x 5 @ [percent value=”72″ of=”bench-press” in=”kg”] [/percent] rest 3′

Bench Press

5 x 1 @ [percent value=”100″ of=”bench-press” in=”kg”] [/percent] rest 3′

Aerobic Capacity (AC)

EMOM for 30′

1st – 45″ Jumping Lunges – 2″ stop each rep with knee on the ground
2nd – 4 Turkish Get Up Right Arm 32/24 Kg or scaled to 24/16 Kg
3rd – 45″ Stone Hug 115/65 lbs
4th – 4 Turkish Get Up Left Arm 32/24 or scaled to 24/16 Kg

Target. Work on skills in Aerobic Capacity Domain.

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 for 9′

1) 10 Double Dumbbell Romanian Deadlift (15/12 kg) – Tempo 3.3.1.X
2) 10 Double Dumbbell Reverse Rack Cossak Squat – Tempo 1.3.1.X

Reserved for ON AIR

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3) 12 Double Kettlebell Pendlay Row (16/12 kg) – Tempo 1.3.1.X

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Double Dumbbell Romanian Deadlift
Video
Double Dumbbell Reverse Rack Cossack Squat
Video
Reserved for ON AIR

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Double Kettlebell Pendlay Row
Video

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Strength & Strength Endurance (SE)

Front Squat

3 @ [percent value=”75″ of=”squatclean” in=”kg”] [/percent] Rest 3′
then
Find 1RM of Front Squat from rack in 15′

Reserved for ON AIR

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Mid Sumo 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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Mid Sumo Deadlift

E3MOM for 15′
1 @ [percent value=”95″ of=”deadlift” in=”kg”] [/percent]

Ring Pushups

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: 10.9.8.7.6.5.4.3.2.1 reps for time

American Swing 32/24 kg
Double Squat Wall Ball 9/6 kg – Men Target

Notes. In Double Squat Wall Ball perform a Wall Ball immediately followed by an Air Squat.

[/workout_short]

Functional Strength (FS)

Lower Body Strength Balance
3 Sets of:

6 Dynamic Load Axle Bar Over Head 3 Position Hold – Load by feel
1′ rest
6 + 6 Single Dynamic Mix Load Over Head Squat – Load by feel
1′ rest
12 Dynamic Load Axle Bar Front Squat – Load by feel
3′ rest bet

Dynamic Load Axle Bar Over Head 3 Position Hold
Video
Single Dynamic Mix Load Over Head Squat
Video
Dynamic Load Axle Bar Front Squat
Video
Reserved for ON AIR

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Upper Body Strength Balance
3 Sets of:

12 Dynamic Band Rows
1′ rest
8 Band Assisted Single Arm Strict Chin Up Left
1′ rest
12 GHD Barbell Row (30/20 kg)
1′ rest
8 Band Assisted Single Arm Strict Chin Up Right

Dynamic Band Rows
Video
Band Assisted Single Arm Strict Chin Up
Video
GHD Barbell Row
Video

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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

8x 25 m backstroke rest b/s 30″
4 x 50 m breaststroke only arms rest b/s 1″
4 x 25 m front crawl rest b/s 30″

Reserved for ON AIR

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6 x 50 m front crawl/backstroke/breaststroke (only arms) switch each 50 m rest b/s 30″
8 x 25 m backstroke only arms use pull buoy

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Technique

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

Reserved for ON AIR

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4 x 50 m front crawl twice a pool rest b/s 1″ try to maintain a constant pace
6 x 25 m front crawl one arm switch each 50 m rest b/s 1’
1 x 100 m front crawl
1x 100 m backstroke only arms – pull buoy

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Workout

6 burpees
150 m front crawl breathe twice a pool
12 kb snatch 16/20 kg
150 m breaststrokes breathe each 5 strokes
6 burpees
100 m backstroke

Reserved for ON AIR

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

Rest 2’
For Time
200m front crawl
Rest 3’
100 m backstroke

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Cool Down

200 m backstroke only legs use fins

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Friday

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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
Video

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

Activation (AT)

2 Rounds – For Quality
10 Banded Russian Swing (24/16 kg)
8 + 8 Single Kettlebell Snatch Bottom up (12/8 kg)
8 Strict Hand Stand Push ups – Tempo 3.1.3.X

Banded Russian Swing
Video
Single Kettlebell Snatch Bottom up
Video
Strict Hand Stand Push ups
Video

Power & Power Endurance (PE)

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

PE1: AMRAP in 5′ of one arm Kettlebell Snatch 32/24 Kg
Notes. Drop kettlebell is not allowed. Only 1 hand change. If you drop the kettlebell, stop yourself. You can recover yourself with kettlebell only in overhead position.

[/workout_short]

Mobility 2 (MO)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Strength & Strength Endurance (SE)

Lateral Lunges

Ramping by single until @ [percent value=”28″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
5×12 @ [percent value=”33″ of=”backsquat” in=”kg”] [/percent] rest 3′ b/s

Work Capacity (WC)

EMOM 18′

1st – 8 GHD Back Ext.
2nd – 10 Double Dumbbell Bent Row 2×22,5/15Kg
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’]

[workout_short title=’FRI_AC1′ result_type=’reps’]

Breathing Work

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

AMRAP 30′

90 Calories Row
15+15m Handstand Walk

[/workout_short]

[/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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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
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) 5 Kang Squat – Empty barbell – Tempo 5.3.5.X
2) 8 Double Kettlebell Tall Clean – 3″ hold in Bottom Position
3) 5 90 Degrees Cuban Press (15/12 kg)

Kang Squat
Video
Double Kettlebell Tall Clean
Video
90 Degrees Cuban Press
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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

Squat Clean + Squat Jerk catch & go

5 x 3 sets @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] Rest 3′ b/s

[/um_show_content]

Squat Clean – Any Style – NOT For Time

1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] 30 Double Unders
10 Burpees easy pace
2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] 30 Double Unders
10 Burpees easy pace
3 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] 30 Double Unders
10 Burpees easy pace
1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] 200 m Row @22-24 strokes/min easy pace
2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] 200 m Row @22-24 strokes/min easy pace
3 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] 200 m Row @22-24 strokes/min easy pace
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] 10 Box Jump with Step Down
10 Push-ups Hands Release
2 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] 10 Box Jump with Step Down
10 Push-ups Hands Release
3 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] 10 Box Jump with Step Down
10 Push-ups Hands Release
1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] 10 GHD Situps
10 m OH Lunges with 15/10 Kg Bumper
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] 10 GHD Situps
10 m OH Lunges with 15/10 Kg Bumper
3 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] 10 GHD Situps
10 m OH Lunges with 15/10 Kg Bumper

Target. Work with % of BPM between 70 and 75 of your MHR, easy but steady pace during wod, focus to perfect form during Clean.

Aerobic Capacity (AC)

30′ CAP – easy pace

12/11 Km Assault Bike or Bike Erg
120 A. Swing 24/16 Kg
Max Effort Burpees Bar Muscle-Ups

Reserved for ON AIR

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

no rest then2 Km with 10/6 Kg vest carry 32/24 Kg Kettlebell

[/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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