Monday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Activation (AT)
2 Sets For Quality
- 5+5+5 3 Position Squat Band Face Pull
- 10 Step Left, 10 Step Right OH Banded Lateral walk
- 10 FitBall Hip Extension
3 Position Squat Band Face Pull
OH Banded Lateral Walk
Fitball Hip Extension
EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′
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1) 5 Kettlebell Burpees Double Snatch Step up Left Leg (12/8 kg)
2) 5 Kettlebell Burpees Double Snatch Step up Right Leg (12/8 kg)
Reserved for ON AIR
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5 Kettlebell Burpees Double Snatch Step up
Reserved for ON AIR
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Wall Walk to Hand Stand 45 degrees
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Power & Power Endurance (PE)
Reserved for ON AIR
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Every 20″ for 3′
1 Muscle Snatch + 2 Behind the neck Push Press catch&go @ [percent value=’42’ of=’snatch’ in=’kg’][/percent]
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Every 20″ for 3′
1 Power Snatch + 1 Hang Squat Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1’30”, repeat 3 waves
Reserved for ON AIR
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Every 30″ for 2′
1 Power Snatch + 1 Hang Squat Snatch hold 8″ in bottom position @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 2′
1 Power Snatch + 1 Hang Squat Snatch hold 8″ in bottom position @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
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no rest then
Every 30″ until fail, 1 Snatch any style
Start from [percent value=’65’ of=’snatch’ in=’kg’][/percent]Every set add [percent value=’5′ of=’snatch’ in=’kg’][/percent]
Mobility (MO)
Ankle Mobility – Part 3
Fitball LCHE
10 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
Mini Band Lateral Walk – Knees Banded
Notes. Focus on quality
Do not collapse your knees during the lateral step
Push externally from the hips throughout the movement
Feet always parallel to each other
10 to 15 reps each side
Squat Flow + Trunk Rotation
Notes. Focus on quality
1 Reps is: Flexion + Extension + Left Rotation + Right Rotation
6 to 8 Reps
Strength & Strength Endurance (SE)
SE1: Back Squat from Rack
50 Reps for time @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent] Every 2′, 1′ rest
[/workout_short]
Aerobic Power & Lactic Training (AP)
AMRAP 3′
12 Clean& Jerk 40/25Kg
10 Front Facing Burpees
12 Snatch 40/25Kg
10 Front Facing Burpees
Max Cal Row
3rd round – 16 cal–> ok
4th round – 15 cal–> Stop!
Max round is 5.
Aerobic Capacity (AC)
Reserved for ON AIR
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Breathing Work
2 Sets of:
10 cal AB – Nose Breathing
100m Run – Mouth breathing
5 Cycle Diaphragm Breathing
12/11 Km on Assault Bike or 10 / 9 Km Bike Erg
Every 3′, 200 m Run. Start from Bike.
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2
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)
2 Sets For Quality
- 15 Reps Tall Keeling Pull Down
- 12 Reps Banded Press Alternate FTN/BTN
- 12 Reps Psoas March
TK Scapula Pull
Banded Press FTN/BTN
Psoas March
EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′
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1) 6 Single Dumbbell Single Leg Contralateral RDL Clean and Press Left (15/12 kg)
2) 6 Single Dumbbell Single Leg Contralateral RDL Clean and Press Right (15/12 kg)
Reserved for ON AIR
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Single Dumbbell Single Leg Contralateral RDL Clean and Press
Reserved for ON AIR
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Wall Face Hand stand push ups
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Power & Power Endurance (PE)
Every 40″ for 4′
1 Power Clean + 5 Hang Power Clean @ [percent value=’40’ of=’squatclean’ in=’kg ‘][/percent] rest 2’ x 3 waves
Reserved for ON AIR
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rest 2′
For Time
20m Handstand Walk
10 double Kettlebell Russian Swing 2×32/24Kg
rest 2′ x 3 set
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Strength & Strength Endurance (SE)
Reserved for ON AIR
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Every 3′ for 12′
3 Strict HSPU
12 Pushups
3 Strict HSPU
9 Double Dumbbell STOH 2 x 25/17,5 Kg
3 Strict HSPU
6 Strict Ring Dips
3 Strict HSPU
Slow Recovery with Bench Press Empty Bar until the ends of 3′
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Aerobic Power & Lactic Training (AP)
AMRAP 3′
Ladder 1,2,3,4… Thrusters with 2 Dumbbells 25/17,5Kg
Ladder 2,4,6,8… Chest to Bar Pullups
3rd round – 44 reps –> ok
4th round – 42 reps–> Stop!
Max round is 5.
Work Capacity (WC)
Reserved for ON AIR
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WC1: 5 Rounds For Time
4 Strict Ring Muscle-ups
8 Sumo Deadlift High Pull 60/40 Kg[/workout_short]
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
Mobility (MO)
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each movement)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Activation (AT)
2 Sets For Quality
- 5+5+5 Reps 3 Position Pallof Press
- 12/15 Reps TK Face Pull
- 10 Reps each leg Single Leg Hip Thrust
- 10 Reps FitBall Rollout
3 Position Pallof Press
TK Face Pull
Single Leg Hip Thrust
FitBall Rollout
Functional Strength (FS)
Functional Strength Hypertrophy – Upper Body
3 Sets of:
15 + 15 Dumbbell Chainsaw Row (25/20 kg)
15 + 15 Double Dumbbell Upside Row (15/12 kg)
15 Batwing Double Kettlebell (20/16 kg)
2′ rest bet
Dumbbell Chainsaw Row
Double Dumbbell Upside Row
Batwing Double Kettlebell
Reserved for ON AIR
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Functional Strength Hypertrophy – Lower Body
3 Sets of:
12 Banded Landmine Goblet Squat (35/25 kg)
12 Double Dumbbell Front Rack Cossack Squat (15/12 kg)
15 Barbell Hip Thrust (50/40 kg)
2′ rest bet
Banded Landmine Goblet Squat
Double Dumbbell Front Rack Cossack Squat
Barbell Hip Thrust
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Aerobic Power & Lactic Training (AP)
Assault Bike – AMRAP in 22′
15 Cal easy pace < 45 rpm
2 Cal Sprint pace
15 Cal easy pace < 45 rpm
4 Cal Sprint pace
15 Cal easy pace < 45 rpm
6 Cal Sprint pace
15 Cal easy pace < 45 rpm
8 Cal Sprint pace
…and go on.
Reserved for ON AIR
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5′ rest
5 Sets of:
12/9 Cal Row
Max Effort Unbroken Power Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Rest 3′ between sets
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
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
Swim Session (AC)
Begineer
Warmup
2 x 25 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 1’45”
2 x 50 m swim board only kick (crawl) rest b/s 20″
Rest 2′
Technique
6 x 25 m pull buoy between knees backstroke rest b/s 20″
Rest 1’30”
4 x 25 m pull buoy between knees front crawl rest b/s 40″
Rest 1’30”
Speed
4 x 100 m front crawl rest 30″ < 1″45″
Rest 1’
8 x 50″ backstroke easy pace rest b/s 30″
Rest 1’
2 x 100 m front crawl rest 30″ < 1’45″
150 m swim board using fins, 1 pool front crawl / 1 backstroke
Reserved for ON AIR
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Advanced
Warmup
6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x (75 m + 25 m) front crawl + breaststroke rest b/s 1′
Rest 1’45”
100 m swim board only kick (crawl)
Technique
4 x (25 + 50) m front crawl / backstroke rest b/s 40″
Rest 2’
8 x (15 m + 10 m) dolphin kick underwater + front crawl rest b/s 1′
Rest 2′
Speed
400 m front crawl try to maintain each 100m under 1’50”
200 m active rest easy pace backstroke
300 m front crawl try to maintain each 100m under 1’40”
100m active rest easy pace backstroke
For Time
100 m front crawl
rest 3’
6 x (25 m) using fins rest b/s 1’20”
Rest 2′
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke
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Friday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
2 Sets For Quality
- 5+5+5 3 Position Pallof Press
- 12/15 Reps TK Face Pull
- 10 Reps each leg Single Leg Hip Thrust
3 Position Pallof Press
TK Face Pull
Single Leg Hip Thrust
BPM Activation
2 Rounds – Increase Pace across rounds
10 Cal Row
10 Rower Pike Ups
10 Double Dumbbell Swing Clean & Press (15/12 kg)
Rower Pike Ups
Double Dumbbell Swing Clean & Press
Power & Power Endurance (PE)
Every 40″ for 4′
1 Power Clean + 4 Shoulder to Overhead + 1 Overhead Squat @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ x 3 waves
Strength & Strength Endurance (SE)
SE1: Front Squat From Ground
50 Reps for time @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent] Every 2′, 1′ rest[/workout_short]
Aerobic Power & Lactic Training (AP)
AMRAP 3′
3 rounds of:
12 American Swing 32/24 Kg
12 Box Jump Over
then
Max Cal Row
3rd round – 16 cal–> ok
4th round – 15 cal–> Stop!
Max round is 5.
Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
WC1: For Time
30 Chest To Bar
100 Double Unders
30 Ring Dips
80 Double Unders
30 Toes to Bar
60 Double Unders
30 HSPU
40 Double Unders
[/workout_short]
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
Mobility (MO)
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each movement)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Activation (AT)
BPM Activation
2 Rounds – Increase pace across rounds
10 cal AB
5 Bar Pull Over
5 + 5 Kettlebell Complex: Snatch + Reverse Overhead Lunges (16/12 kg)
Bar Pull Over
Kettlebell Complex: Snatch + Reverse Overhead Lunges
Power & Power Endurance (PE)
For Time
200 m Sprint
5 Bar Muscle-Ups
1+1 Squat Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 3′ x 5 sets
Strength & Strength Endurance (SE)
SE1: Push Press From Ground
50 Reps for time @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent] Every 2′, 1′ rest[/workout_short]
Aerobic Power & Lactic Training (AP)
AP1: AMRAP in 9′
4 Ring Muscle Ups
6 Squat Clean 70/45Kg
8 Lateral Burpees
12 GHD Situps
[/workout_short]
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ for 30′
1st set: 15-12-9 Thruster Empty Bar + 12-9-6 Step Over the Box Kt 12/8 Kg
2nd set: 800/700 m Row
3rd set: 28/21 Cal A. Bike + 28 Single Arm DB Clean & Jerk 22,5/15 Kg
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible