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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 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

EMOM 9′

1) 6 Kettlebell Complex – Snatch + Reverse Overhead Lunges Left (16/12 kg)
2) 12 Barbell Back Rack Cossack Squat (empty)

Reserved for ON AIR

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3) 12 Rower Pike Ups

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Kettlebell Complex: Snatch + Reverse Overhead Lunges
Video
Barbell Back Rack Cossack Squat
Video
Reserved for ON AIR

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Rower Pike Ups
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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

1+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=’67’ of=’snatch’ in=’kg’][/percent] 10 Ring Dips
20 Air Squat
2 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] 10 Ring Dips
20 Air Squat
3 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] 10 Ring Dips
20 Air Squat
1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] 250m Row @22-24 strokes/min easy pace
2 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] 250m Row @22-24 strokes/min easy pace
3 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] 250m Row @22-24 strokes/min easy pace
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] 10 Toes To Bar
10 Front Facing Burpees
2 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] 10 Toes To Bar
10 Front Facing Burpees
3 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] 10 Toes To Bar
10 Front Facing Burpees
1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] 0,5Km Assault Bike
2 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] 0,5Km Assault Bike
3 @ [percent value=’82’ of=’snatch’ in=’kg ‘][/percent] 0,5Km Assault Bike

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=”82″ of=”backsquat” in=”kg”] [/percent] rest 3′
9 @ [percent value=”82″ of=”backsquat” in=”kg”] [/percent] rest 3′
6 @ [percent value=”82″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
make 1 set of max effort with @ [percent value=”90″ 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 Lunges

3x(5+5) @ [percent value=”35″ of=”backsquat” in=”kg”] [/percent]

Strict Ring Muscle Ups

From 00:00 to 01:00 –> [percent value=”20″ of=”strictringmu” in=”reps”] [/percent]

From 01:00 to 02:30 –> [percent value=”33″ of=”strictringmu” in=”reps”] [/percent]

From 02:30 to 04:30 –> [percent value=”50″ of=”strictringmu” in=”reps”] [/percent]

From 04:30 to 06:00 –> [percent value=”66″ of=”strictringmu” in=”reps”] [/percent]

From 06:00 to 09:00 –> [percent value=”75″ of=”strictringmu” in=”reps”] [/percent]

From 09:00 to the end –> [percent value=”75″ of=”strictringmu” in=”reps”][/percent]

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Work Capacity (WC)

WC1:AMRAP 15′

2Km Bike Erg or 1Km Row
30 Power Snatch 60/43Kg
30 Pullups
30 Power Clean 80/55Kg
30 HSPU
30 Deadlift 100Kg
30 Box Jump & Step Down
2Km Bike Erg or 1Km Row

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
100m – Sprint – APNEA
200m – Jog – Mouth breathing
100m – Sprint – APNEA

For Time

200m Sprint
rest 1:2 – double time work
500m Row
rest 1:1
400m Sprint
rest 1:1
1000m Row
rest 2:1 – half work time
800m 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″ 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.

Activation (AT)

2 Rounds – Not For Time – For Quality

12 Double Kettlebell Glute Bridge Floor Press (20/16 kg)
20m Double Kettlebell Front Rack Carry (24/20 kg)
4 Bar Pull Over

Double Kettlebell Glute Bridge Floor Press
Video
Double Kettlebell Front Rack Carry
Video
Bar Pull Over
Video

Power & Power Endurance (PE)

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

2 sets of:

AMRAP in 3′ of Kettlebell Long Cycle 2×24/16Kg
Rest 1 minute between sets

Notes. Drop kettlebell 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)

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

20′ to Find 1RM

Aerobic Capacity (AC)

EMOM 30′

1st – 45″ Ski Erg or Row
2nd – 4 Renegade Pushups Dumbbell 2×25/17,5Kg
3rd – 20m Stone carry 115/65 lbs
4th – 4 Renegade Pushups Dumbbell 2×25/17,5Kg

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)

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)

Functional Strength T.U.T

2 Sets of :
30″ Double Kettlebell Front Rack 90 Squat Hold theraband (16/12 kg)
30″ Rest
6 Double Kettlebell Front Rack Cossack Squat (16/12 kg) – Tempo 1.3.1.X
30″ Rest

Reserved for ON AIR

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8 Double Kettlebell Front Rack Drop Lunges (16/12 kg) – Tempo 3.3.1.X
30″ Rest

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Double Kettlebell Front Rack 90 Squat Hold theraband
Video
Double Kettlebell Front Rack Cossack Squat
Video
Reserved for ON AIR

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Double Kettlebell Front Rack Drop Lunges
Video

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Strength & Strength Endurance (SE)

Front Squat

3×3 @ [percent value=”75″ of=”squatclean” in=”kg”] [/percent] rest 3′

Reserved for ON AIR

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

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

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Mid Sumo Deadlift

E3MOM 15′
1+1 @ [percent value=”70″ of=”deadlift” in=”kg”] [/percent]

Reserved for ON AIR

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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.

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Work Capacity (WC)

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

WC1: 30-20-10 For Time

Thrusters 35/25Kg
Front Facing Burpees

[/workout_short]

Functional Strength (AY)

Core Stabilization
3 Sets of:

30″ Side Plank Dumbbell Lateral Raise Left (15/12 kg or Plate 2,5 kg)
10″ Transition
30″ Side Plank Dumbbell Lateral Raise Right (15/12 kg or Plate 2,5 kg)
10″ Transition
30″ Ring plank hold
10″ Transition
30″ Full ROM Back Extension
3′ rest bet

Side Plank Dumbbell Lateral Raise
Video
Ring plank hold
Video
Full ROM Back Extension
Video
Reserved for ON AIR

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Functional Strength T.U.T.
3 Sets of:

8 + 8 Landmine Press (35/25 kg) – Tempo 3.1.3.X
30″ rest
8 + 8 Half Kneeling Landmine Press (35/25 kg) – Tempo 3.1.3.X
30″ rest
10 Tall Kneeling Landmine Twist (35/25 kg) – Tempo 3.1.1.X
2′ rest bet

Landmine Press
Video
Half Kneeling Landmine Press
Video
Tall Kneeling Landmine Twist
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 rest b/s 30″
4 x 50 m backstroke only arms use pull buoy 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

6 x 25 m front crawl / backstroke only legs switch each pool rest b/s 30″

Reserved for ON AIR

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4 x 50 m front crawl breathe twice a pool rest b/s 1″ try to maintain a constant pace
1 x 100 m front crawl >10m each turn underwater dolphin kick
1x 100 m backstroke only arms – pull buoy

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Workout

1x 500 m front crawl
Every 100 m – 10 HSPU
100 m backstroke

Reserved for ON AIR

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Rest 2’
For Time
400m 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)

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.

Activation (AT)

2 Rounds – Not For Time – For Quality

12 Double Kettlebell Cross Body Romanian Deadlift Alternated (16/12 kg)
12 Kipping Toes to Ring

Reserved for ON AIR

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12 Single Kettlebell Swing Reverse Lunges Alternated (16/12 kg)

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Double Kettlebell Cross Body Romanian Deadlift Alternated
Video
Kipping Toes to Ring
Video
Reserved for ON AIR

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Single Kettlebell Swing Reverse Lunges Alternated
Video

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Mobility 2 (MO)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Power & Power Endurance (PE)

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

AMRAP in 3′ of Right Arm Kettlebell Snatch 32/24Kg

rest 1′

AMRAP in 3′ of Left Arm Kettlebell Snatch 32/24Kg
Notes. Drop kettelbell is not allowed. If you drop the kettlebell, stop yourself.Y ou can recover yourself with kettlebell only in overhead position.

[/workout_short]

Strength & Strength Endurance (SE)

Front Rack Lunges

Ramping by single until @ [percent value=”45″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
5×12 @ [percent value=”40″ of=”backsquat” in=”kg”] [/percent] rest 3′ b/s

Work Capacity (WC)

EMOM 18′

1st – 8 GHD 180 degrees Dumbbell Row 2×25/17,5Kg.
2nd – 10m Handstand Walk or 8 Wall Climb
3rd – [percent value=”40″ of=”ring-muscle-ups-in-2″ in=”reps”] Bar 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

15″ Assault Bike / Bike erg – Nasal breathing
15″ Row – Nasal breathing
15″ Assault Bike / Bike erg – Mouth breathing
15″ Row – Mouth breathing
Max Effort Static Apnea – Relax yourself and focused on get low your BPM

AC1: AMRAP 30′

50 Cal Assault Bike
25 Wall Ball
12 Alternated Dumbbell Squat Snatch 30/22,5Kg

[/workout_short]

Insert ONLY your AC1 score.

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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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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)

Functional Strength T.U.T.
2 Sets of:

6 Double Kettlebell Overhead Squat Alternate (12/8 kg) – Tempo 3.3.1.X
8 Double Kettlebell Sumo Deadlift (24/20 kg) – Tempo 3.1.3.X

Reserved for ON AIR

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10 Z Press Bottom up (8 kg) – Tempo 3.3.1.X

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Double Kettlebell Overhead Squat Alternate
Video
Double Kettlebell Sumo Deadlift
Video
Reserved for ON AIR

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Z Press Bottom up
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

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Squat Clean + Squat Jerk catch & go

3 x 3 sets @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s

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Squat Clean – NOT For Time

1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] 10 Ring Dips
20 Air Squat
2 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] 10 Ring Dips
20 Air Squat
3 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] 10 Ring Dips
20 Air Squat
1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] 250m Row @22-24 strokes/min easy pace
2 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] 250m Row @22-24 strokes/min easy pace
3 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] 250m Row @22-24 strokes/min easy pace
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] 10 Toes To Bar
10 Front Facing Burpees
2 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] 10 Toes To Bar
10 Front Facing Burpees
3 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] 10 Toes To Bar
10 Front Facing Burpees
1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] 0,5Km Assault Bike
2 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] 0,5Km Assault Bike
3 @ [percent value=’82’ of=’squatclean’ in=’kg ‘][/percent] 0,5Km Assault Bike

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

5000/4750m Row
21 Sumo Deadlift High Pull 40/25Kg
100 Double Unders
15 Sumo Deadlift High Pull 40/25Kg
100 Double Unders
9 Sumo Deadlift High Pull 40/25Kg
100 Double Unders
9 Thrusters 40/25Kg
12 Box Jump Over
15 Thrusters 40/25Kg
12 Box Jump Over
21 Thrusters 40/25Kg
12 Box Jump Over
Max Effort Burpees Ring Muscle-Ups

Reserved for ON AIR

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

no rest then
10Km Bike Erg or A.Bike For Time

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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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