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Monday

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Wednesday

Thursday

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Monday

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

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
Video

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 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 
Ankle Mobility – Part 3
Video

Activation (AT)

2 Sets for Quality
  1. 10 Prone Angel, move slowly and controlled (1 Rep is Go and Back)
  2. 12 Straight Arms Band Pull Down in Hinge Position 1″Hold@Bottom
  3. 10 Step Right + 10 Step Left Lateral Walk Knees Banded (do not collapse the knee inside)
Prone Angel
Video
Straight Arms Band Pull Down in Hinge Position
Video
Lateral Walk Knees Banded
Video

BPM Activation (AT)

BPM Activation

2 Rounds – Increase Pace Across Round
10 cal AB
3 + 3 Kettlebell Complex: Snatch + Reverse Overhead Lunges (16/12 kg)
10 Banded Reverse Hyper on GHD
5 Burpees Ring Pull Ups

Kettlebell Complex: Snatch + Reverse Overhead Lunges
Video
Banded Reverse Hyper on GHD
Video

Power & Power Endurance (PE)

Snatch

24 Snatch @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]

rest 1:1

18 Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

rest 1:1

12 Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

rest 1:1

6 Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]

rest 1:2

3 Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

rest 2′

3 Snatch @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]

rest 2′

3 Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Every 2′ for 10′

10 Step Over Box with double Dumbbell 2 x 30/22,5Kg

[/um_show_content]

Aerobic Power & Lactic Training (AP)

AMRAP 2′

20 Front Burpees Box Jump Over
30/24 Cal Row

Notes. Push as hard as you can – you MUST do the best score the first round. Save your cal then rest 2′. Repeat the AMRAP until the difference between your best score and your last score is < of 15% of the Reps. For Example: 1st round – 50 reps 2nd round – 46 reps –> ok
3rd round – 43 reps –> ok
4th round – 41 reps –> Stop!
Max round is 5.
Reserved for ON AIR

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

2′ rest

3 Rounds medium steady pace

1 mile Assault Bike steady pace
30 GHD Situps

[/um_show_content]

Work Capacity (WC)

Reserved for ON AIR

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

Activation 19.2

3 Sets of:

8 Goblet Sumo Squat (16/12 kg)
12 Kang Squat (Empty Barbell)
15 Dumbbell Weighted Hollow Body Rock (15/12 kg)
8 Strict Toes to Ring

1′ rest b/s

Goblet Sumo Squat
Video
Kang Squat
Video
Dumbbell Weighted Hollow Body Rock
Video
Strict Toes to Ring
Video
BPM Activation

25 Double Unders
5 Singles Squat Clean (65/35 kg)
20″ rest
25 Double Unders
5 Singles Squat Clean (85/55 kg)
30″ rest
25 Double Unders
3 Singles Squat Clean (105/75 kg)
45″ rest
25 Double Unders
1 Single Squat Clean (125/105 kg)

[/um_show_content]

CrossFit Games Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

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″ Skierg
  2. 8 Barbell Bent Over Row 2″Hold @Top
  3. 20″+20″ Elbow Plank Star
  4. 16 Banded Press FTN/BTN Alternate
  5. 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Video
Elbow Plank Star
Video
Banded Press FTN/BTN Alternate
Video
Kang Squat
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

Activation (AT)

EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 8 Goblet Sumo Squat (16/12 kg) – 2″ hold in bottom position
2) 5 Wall Face HSPU – 2″ hold Top Position

Reserved for ON AIR

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

3) 10 Double Kettlebell Thruster Alternate (16/12 kg)

[/um_show_content]

Goblet Sumo Squat
Video
Wall Face HSPU
Video
Reserved for ON AIR

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

Double Kettlebell Thruster Alternate
Video

[/um_show_content]

Power & Power Endurance (PE)

Thrusters

8 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
8 @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
8 @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Every 30″ for 2′

2 Thrusters @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

4 Thrusters @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

6 Thrusters @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

8 Thrusters @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

10 Thrusters @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Back Squat

5 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]

rest 2′

5 @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent]

rest 2′

5 @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent]

rest 2′

MAV 5

Notes. *Start from 5 reps @ 60%. If you feel fast during concentric phase, without sticking point in each of the 5 reps, go to +3% (60% – 64% – 66% – 67%… and go on until you feel fast). When your slowly you execution, stop yourself and do 3 singles with your daily MAV.
Bench Press

5 @ [percent value=’35’ of=’bench-press’ in=’kg’][/percent]

rest 2′

5 @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent]

rest 2′

5 @ [percent value=’55’ of=’bench-press’ in=’kg’][/percent]

rest 2′

MAV 5

Notes. Start from 5 reps @ 60%. If you feel fast during concentric phase, without sticking point in each of the 5 reps, go to +3% (60% – 64% – 66% – 67%… and go on until you feel fast). When you slowly your execution, stop yourself and do 3 singles with your daily MAV.
Reserved for ON AIR

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

Every 3′ for 15′

12 Strict Chin-ups
10 Seated Kettlebells double Press 2×20/12Kg
8 Strict Pull-ups
6 Strict HSPU
Active rest press PVC or broomstick + 2,5Kg until the end of 3′ set

[/um_show_content]

Work Capacity (WC)

[workout_short title=’TUE_WC1′ result_type=’time’]

2 Rounds For Time

30 Single Dumbbell Clean&Jerk 22,5/15Kg
30 Cal Ski Erg
30 Toes To Bar

[/workout_short]

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)

Squat Routine
Video

Notes. Follow routine step by step.

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)

BPM Activation

2 Rounds – Increase Pace Across Round
10 cal Row
5 + 5 Single Kettlebell Swing Clean Homolateral Reverse Lunges (16/12 kg)
8 Double Kettlebell Clean & Press Bottom up (16/12 kg)
5 burpees Strict Toes to Bar

Single Kettlebell Swing Clean Homolateral Reverse Lunges
Video
Double Kettlebell Clean & Press Bottom up
Video

Power & Power Endurance (PE)

Clean

24 Clean @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent]

rest 1:1

18 Clean @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]

rest 1:1

12 Clean @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

rest 1:1

6 Clean @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]

rest 1:2

3 Clean @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]

rest 2′

3 Clean @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]

rest 2′

3 Clean @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Every 2′ for 10′

1 Heavy D-Ball Clean
20m Heavy Stone Carry
1 Heavy D-Ball Clean

[/um_show_content]

Aerobic Power & Lactic Training (AP)

AMRAP 2′

32 Double Unders
16 American Swing 32/24Kg
8 Toes to Bar

Notes.
Push as hard as you can – you MUST do the best score the first round. Save your reps then rest 2′. Repeat the AMRAP until the difference between your best score and your last score is < of 15% of the reps. For Example: 1st round – 50 reps 2nd round – 46 reps –> ok
3rd round – 43 reps –> ok
4th round – 41 reps –> Stop!
Max round is 5.
Reserved for ON AIR

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

2′ rest

5 Rounds medium steady pace

20 Wall Ball 6/4Kg
20 Box Jump step Down
20m Lunges carrying Med Ball 6/4 Kg

[/um_show_content]

Work Capacity (WC)

EMOM 12′

1st – 3+3 Kettlebell Turkish Get Ups 24/16Kg
2nd – 6 Shouldering heavy d-ball
3rd – 6 Ring Skin the Cat

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)

Begineer

Warmup
2 x 50 m front crawl rest b/s 30”
2 x 50 m backstroke rest b/s 30”
rest 1’
4 x 50 m backstroke/breaststroke only arms switch each 25m rest b/s 1′
rest 2’
2 x 50 m swim board rest b/s 1’
Technique
8 x 25 m front crawl pull buoy rest b/s 20”
rest 1’
4 x 25 m backstroke pull buoy rest b/s 30”
rest 1’
4 x 25 m breaststroke pull buoy rest b/s 45”
Speed
2 x 100 m front crawl rest b/s 1’30”
rest 2’
for time 4 x 25 m front crawl rest b/s 1’30”
rest 2’
2 x 100 m front crawl rest b/s 1’30”
for time 4 x 25 m front crawl rest b/s 1’30”
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

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

Advanced

Warmup

3 x 100 m front crawl / backstroke double arms switch each 25 m rest b/s 30″
Rest 2′
4 x (50 m + 25 m) backstroke + front crawl only arms rest b/s 1′
Rest 1′
4 x 25 m alternate 1 stroke front crawl one arm/ 2 breaststroke rest b/s 20″
Rest 2’
50 m swim board

Technique

6 x 25 m front crawl pull buoy rest b/s 30”
rest 1’
2 x 25 m backstroke one arms switch each pool rest b/s 45”
rest 1’
2 x 25 m breaststroke rest b/s 45”
rest 1’
2 x 25 m alt. front crawl pull buoy switch each pool rest b/s 12”
Speed

2 x 100 m front crawl push hard rest b/s 1’
2 x 25 m backstroke rest b/s 10”
2 x 100 m front crawl push hard rest b/s 1’
2 x 25 m backstroke rest b/s 10”
6 x 50 m @1’10” easy pace
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Advanced II

Full swim skills required

Warmup

5 x 100 m front crawl only arms rest b/s 30”
rest 1’
2 x 100 backstroke rest b/s 20”
rest 1’
4 x 25 m breaststroke kick use swimboard

Technique

6 x 25 m underwater breaststroke face up rest b/s 1”
4 x 25 m butterfly rest b/s 30”
6 x 25 m front crawl 1 stroke each 8 kicks rest b/s 45”
2 x 25 m butterfly rest b/s 30” swim half pool underwater

Speed
4 x 100 m front crawl rest b/s 20”
rest 45”
6 x 50 front crawl @1’
4 x 100 m front crawl rest b/s 20”
rest 45”
6 x 50 front crawl @1’
1 x 200 backstroke each pool >8m underwater dolphin kick use fins
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Functional Strength (FS)

Functional Strength – T.U.T – Upper body Pull

3 Sets of:
6 Double Kettlebell Pendlay Row (12/8 kg) – Tempo 3.3.1.1
5 + 5 Ring Hold Single Dumbbell Rows (20/15 kg) – Tempo 3.3.1.1
5 + 5 Single Arm Ring Rows – Tempo 3.3.1.1
3′ rest bet

Double Kettlebell Pendlay Row
Video
Ring Hold Single Dumbbell Rows
Video
Single Arm Ring Rows
Video
Reserved for ON AIR

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

Functional Strength – T.U.T – Lower body

3 Sets of:
6 + 6 Deficit Bulgarian Split Squat – Tempo 3.1.3.1
6 + 6 Cossack Lunges – Tempo 3.3.1.1
8 Double Dumbbell Squat 1 1/4 pulse (20/15 kg)
3′ rest bet

Deficit Bulgarian Split Squat
Video
Cossack Lunges
Video
Double Dumbbell Squat 1 1/4 pulse
Video

[/um_show_content]

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Friday

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General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

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 – Increase Pace Across Rounds

10 cal AB / Row
10 Double Dumbbell Swing Clean & Press (15/12 kg)
10 Double Dumbbell Front Rack Cossack Squat (15/12 kg)
10 Toes to Ring

Double Dumbbell Swing Clean & Press
Video
Double Dumbbell Front Rack Cossack Squat
Video

Power & Power Endurance (PE)

Sumo Deadlift High Pull

8 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
8 @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
8 @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Every 30″ for 2′

2 Sumo Deadlift High Pull @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

4 Sumo Deadlift High Pull @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

6 Sumo Deadlift High Pull @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

8 Sumo Deadlift High Pull @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

10 Sumo Deadlift High Pull @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent]

Shoulder To Overhead – start from Ground

24 Shoulder to Overhead For Time @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

rest 1:1

18 Shoulder to Overhead @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

rest 1:1

12 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

rest 1:1

6 Shoulder to Overhead @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

rest 1:2

3 Shoulder to Overhead @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]

rest 2′

3 Shoulder to Overhead @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]

rest 2′

3 Shoulder to Overhead @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Aerobic Power & Lactic Training (AP)

AMRAP 2′

30 Cal Bike
max effort Overhead Squat 50/35Kg

Notes. Push as hard as you can – you MUST do the best score the first round. Save your Max Effort then rest 2′. Repeat the AMRAP until the difference between your best score and your last score is < of 15% of the Reps.
For Example: 1st round – 50 reps
2nd round – 46 reps –> ok
3rd round – 43 reps –> ok
4th round – 41 reps –> Stop!
Max round is 5.
Reserved for ON AIR

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

2′ rest

3 Rounds medium steady pace

1000 m Bike Erg dumper set to 1
20 Hollow Rock
10 Arch Rock

[/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)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

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
Video

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 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 
Ankle Mobility – Part 3
Video

BPM Activation (AT)

2 Rounds – Increase pace across round

10 cal AB / Bike erg
6 Double Dumbbell Squat Clean (15/12 kg)
12 Double Kettlebell Cross Body Rumenian deadlift Alt. (16/12 kg)
6 burpees knee to elbow

Double Dumbbell Squat Clean
Video
Double Kettlebell Cross Body Rumenian deadlift Alt.
Video

Strength & Strength Endurance (SE)

Front Squat

5 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]

rest 2′

5 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]

rest 2′

5 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]

rest 2′

MAV 5

Notes.
Start from 5 reps @ 60% of Squat Clean. If you feel fast during concentric phase, without sticking point in each of the 5 reps, go to +3% (60% – 64% – 66% – 67%… and go on until you feel fast). When you slowly you execution, stop yourself and do 3 singles with your daily MAV.
Push Press

7.7.5.5.3.3.1.1 by feel – @ RPE 7

Reserved for ON AIR

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Every 3′ for 15′

4 Strict Ring Muscle-ups
8 Strict Ring Dips
12 Strict Ring Pull-ups

Notes. Active rest press PVC or broomstick + 2,5Kg until the end of 3′ set

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Work Capacity (WC)

[workout_short title=’SAT_WC1′ result_type=’reps’]

AMRAP 11′

3 Ring Muscle Ups
48 Double Kettlebell Snatch 2×12/8Kg
6 Ring Muscle Ups
36 Double Kettlebell Snatch 2×16/12Kg
9 Ring Muscle Ups
24 Double Kettlebell Snatch 2×24/16Kg
12 Ring Muscle Ups
12 Double Kettlebell Snatch 2×28/20Kg
15 Ring Muscle Ups
6 Double Kettlebell Snatch 2×32/24Kg

Notes.
Scale if need. if you don’t have all kettlebell set, adjust the repetition as previous set

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Insert ONLY your WC1 score

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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