Software Update

During this Sunday Oct 11, we’re going to make updates to the platform. There may be problems accessing the Weekly Program. We apologize for the inconvenience.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

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. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video
EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′

[/um_show_content] 1) 6 + 6 Cross Body Single Leg Wall Kettlebell Deadlift (16/12 kg)
2) 6 + 6 Front Foot Elevated Kettlebell Muscle Snatch (16/12 kg)

Reserved for ON AIR

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3) 30″ Front Lever Transition

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Cross Body Single Leg Wall Kettlebell Deadlift
Video
Front Foot Elevated Kettlebell Muscle Snatch
Video
Reserved for ON AIR

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Front Lever Transition
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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Every 20″ for 3′

1 Snatch Deadlift + 2 Hang Power Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]

Notes. * try to use bouncing

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Every 20″ for 3′

1 Snatch Deadlift + 1 no hip Squat Snatch + 1 Behind the neck Push Jerk + 1 Snatch Balance @ [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=’65’ 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=’70’ of=’snatch’ in=’kg’][/percent]

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no rest then

Every 30″ until fail, 1 Snatch any style + 1 Hang Snatch

Start from [percent value=’65’ of=’snatch’ in=’kg’][/percent] Each set add [percent value=’5′ of=’snatch’ in=’kg’][/percent]

Notes. Speed up your barbell loading, keep your focus on the lift

Mobility (MO)

Lunge Routine
  1. 16 Lunge Rotation with Reach (1 Rep is 2 Trunk Rotation)
  2. 8+8 Reverse Lunge + Knee Lift (1 Rep is Lunge + Lift)
Lunge Rotation with Reach
Video
Reverse Lunge + Knee Lift
Video

Strength & Strength Endurance (SE)

[workout_short title=’MON_SE1′ result_type=’time’]

Back Rack Front Lunges

80m for time @ [percent value=”40″ of=”backsquat” in=”kg”] [/percent]

Notes. *Every 2′, 1′ rest

[/workout_short]

Insert ONLY your SE1 score.

Aerobic Power & Lactic Training (AP)

AMRAP 3′

3 Rounds of
10 American Swing KT 32/24Kg
10 Sumo Deadlift High Pull KT 32/24Kg
then
Max Front Burpees Box Jump Over

Notes. Push as hard as you can – you MUST do the best score the first round, save your cal then rest 3′, repeat the AMRAP until the difference between your best score and your last score is < of 20% of the Reps.
For Example:
1st round – 20 reps
2nd round – 18 reps –> ok
3rd round – 16 reps –> ok
4th round – reps –> Stop!
Max round is 5.

Aerobic Capacity (AC)

Reserved for ON AIR

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

Breathing Work

5 Cycle Diaphragm Breathing
max distance double kettlebell carry front rack (24/16 kg) – Apnea
5 Cycle Diaphragm Breathing

30′ AMRAP

100 Kettlebells Long Cycle 2×16/12Kg

Every drop 10 Burpees

5000 m on Assault Bike or 4000 m on Bike Erg
100 Double Unders

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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. 15 Banded Bent Over Row 1″Hold @Top
  3. 12 Plank with Trunk Rotation 1″Hold @Top
  4. 6+6 Straddle Pass Through PVC + Flex Trunk
  5. 12 Cossack to Cossack 1″Hold @Bottom 
Banded Bent Over Row
Video
Plank with Trunk Rotation
Video
Straddle Pass Through PVC + Flex Trunk
Video
Cossack to Cossack
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)

BPM Activation

2 Rounds – Increase pace across rounds
10 cal AB
8 Double Kettlebell Tall Clean (12/8 kg)
10 Barbell Back Rack Cossack Squat Empty Barbell
8 Burpees Toes to Bar

Double Kettlebell Tall Clean
Video
Barbell Back Rack Cossack Squat Empty Barbell
Video

Power & Power Endurance (PE)

Every 40″ for 4′

2 Power Clean + 4 Hang Power Clean @ [percent value=’40’ of=’squatclean’ in=’kg ‘][/percent] rest 2’ x 3 waves

Reserved for ON AIR

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

rest 2′

For Time

[percent value=’100′ of=’maxpull-ups’ in=”]Chest to Bar Pullups[/percent] 10 double Kettlebell Thrusters 2 x 32/24Kg
Rest 2′ x 3 sets

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Every 3′ for 12′

8 Bench Press 2 DB 25/17,5Kg
4 Seated Shoulder Press 2DB 25/17,5Kg
8 Bench Press 2 DB 25/17,5Kg
4 Standing Push Press 25/17,5Kg
8 Bench Press 2 DB 25/17,5Kg
Slow Recovery with Seated military Press @ PVC or broomstick + 2,5Kg until the ends of 3′

Target. Improve your strength endurance on your upper body, so at the end of the routine probably the pump will be real.

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Aerobic Power & Lactic Training (AP)

AMRAP 3′

Ladder 1,2,3,4… Ground to Overhead 50/35Kg
Ladder 2,4,6,8… GHD Sit Ups

Notes. Push as hard as you can – you MUST do the best score the first round, save your reps of the AMRAP then rest 3′, repeat the AMRAP until the difference between your best score and your last one is < of the 15%.
For Example:
1st round – 50 reps
2nd round – 46 reps –> ok
3rd round – 44 reps –> ok
4th round – 42 reps–> Stop!
Max round is 5.

Work Capacity (WC)

Reserved for ON AIR

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

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

5 Rounds For Time

4 Paralette HSPU
1 Pegboard ascent (or 2 legless rope climb)
9 Cal Ski Erg (or 9 stiffed leg Cal Row)

[/workout_short]

Insert ONLY your WC1 score.

[/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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Wednesday

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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 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
  1. 5+5+5 3 Position Pallof Press
  2. 10 Banded Press FTN/BTN
  3. 12 FitBall Weighted Trunk Twist (light weight)
  4. 10 FitBall LCHE
  5. 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
3 Position Pallof Press
Video
Banded Press FTN/BTN
Video
FitBall Weighted Trunk Twist
Video
FitBall LCHE
Video
1 Leg SLDL + Knee Lift
Video

Functional Strength (FS)

Functional Strength – T.U.T – Push Strength

3 Sets of:
5 + 5 Landmine Press (40/30 kg) – Tempo 3.1.3.1
8 Seated Z Press (16/8 kg) – Tempo 3.3.1.1
6 + 6 Mix Rack Kettlebell + Dumbbell Bench Press (25/20; 20/16 kg) – Tempo 3.3.1.1
3′ rest bet

Landmine Press
Video
Seated Z Press
Video
Mix Rack Kettlebell + Dumbbell Bench Press
Video
Reserved for ON AIR

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

Functional Strength – T.U.T – Back Chain Strength

3 Sets of:
8 Sumo Deadlift Theraband (60/40 kg) – Tempo 3.1.3.1
6 + 6 Banded Single Leg Dumbbell Romanian Deadlift (20/15 kg) – Tempo 3.1.3.1
5 + 5 Single Leg Power Back extension – Tempo 1.3.1.1
3′ rest bet

Sumo Deadlift Theraband
Video
Banded Single Leg Dumbbell Romanian Deadlift
Video
Single Leg Power Back extension
Video

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Aerobic Power & Lactic Training (AP)

Reserved for ON AIR

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

Breathing Work

100m jog – nasal breathing
100m jog – mouth breathing
100m sprint – apnea

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Run

400m easy pace
200m Sprint pace
200m walking
400m easy pace
200m Sprint pace
200m easy pace
100m Sprint pace
100m walking
200m easy pace
100m Sprint pace
100m easy pace
50m Sprint pace
50m walking
10m easy pace
50m Sprint pace
rest 2′ x 3 wave

Notes. Go to the track field if you can.
Reserved for ON AIR

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rest as need

12/9 Cal Bike @ 90% of your max effort
max Effort Unbroken Power Clean @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 3′ x 5 set

[/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)

Begineer

Warmup
6 x 25 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only arms rest b/s 1′
Rest 2′
Technique
8 x 25 m pull buoy between knees front crawl rest b/s 20″
Rest 1’30”
6 x 25 m pull front crawl rest b/s 40″

Swim with only one arm switch each pool

Rest 1’30”
Speed
2 x 100 m front crawl (pace sub 1’45”) rest 30″ b/s
Rest 2’
4 x 25 for time front crawl rest b/s 40″
Rest 2’
2 x 100 m front crawl (pace sub 1’45”) rest 30″ b/s
Rest 1’
150 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

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Advanced

Warmup
2 x 100 m backstroke rest b/s 30″
Rest 2′
4 x (75 + 25) front crawl + breaststroke rest b/s 1′
Rest 2’
100 m swim board only kick (crawl)
Technique
4 x (25 + 50) front crawl only one arm each pool + breaststroke only arms rest b/s 40″

Rest 2’
8 x (20 + 5) dolphin kick underwater using fins + front crawl only rest b/s 1′
Rest 2′
Speed
200 m front crawl try to maintain each 100 m under 1’40”
200 m active rest easy pace backstroke
200 m front crawl try to maintain each 100 m under 1’30”
100 m active rest easy pace backstroke
4 x 25 for time front crawl rest b/s 40″
100 m active rest easy pace backstroke
200 m front crawl try to maintain each 100m under 1’35”
For Time
100 m front crawl
rest 3′
Rest 2′
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

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Friday

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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
Ankle Mobility – Part 3
Video

Activation (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video
BPM Activation

2 Rounds – Increase pace across rounds
10 cal Row
10 Double Dumbbell Swing Clean & Press (15/12 kg)
10 Double Kettlebell Cossack Thruster (16/12 kg)
10 Toes to Ring

Double Dumbbell Swing Clean & Press
Video
Double Kettlebell Cossack Thruster
Video

Power & Power Endurance (PE)

Every 40″ for 4′

1 Power Clean + 2 Push Press + 2 Shoulder to Overhead + 1 Squat Jerk @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] Rest 2′ x 3 waves

Strength & Strength Endurance (SE)

[workout_short title=’FRI_SE1′ result_type=’time’]

Thrusters From Ground

50 Reps for time @ [percent value=”40″ of=”squatclean” in=”kg”] [/percent] Every 2′, 1′ rest

[/workout_short]

Insert ONLY your SE1 score.

Aerobic Power & Lactic Training (AP)

AMRAP 3′

6 + 6 m shuttle sprint
9 Handstand Push-ups
30 Double Unders
6 + 6 m shuttle sprint
6 Handstand Push-ups
30 Double Unders
6 + 6 m shuttle sprint
3 Handstand Push-ups
30 Double Unders
then
Max Burpees

Notes. Wear 10/6Kg vest – Only if you have at least 9 HPSU with vest unbroken!
Push as hard as you can – you MUST do the best score the first round, save your cal then rest 3′, repeat the AMRAP until the difference between your best score and your last score is < of 20% of the Cal.
For Example:
1st round – 20 cal
2nd round – 18 cal –> ok
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’]

[workout_short title=’FRI_WC1′ result_type=’time’]

For Time

20 Shouldering Stone 115/65lbs
6 Rope Climb
20 m Handstand Walk
10 Power Clean 100/70Kg
3 Legless Rope Climb
10 m Handstand Walk

[/workout_short]

Insert ONLY your WC1 score.

[/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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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 

Activation (AT)

2 Sets for Quality
  1. 10 TK Band Pull Down (Pulley) 1″Hold@Bottom
  2. 8+8 HK Rotation Band
  3. 12 Feet Banded RDL (increase tension)
TK Band Pull Down (Pulley)
Video
Half Kneeling Rotation Band
Video
Feet Banded RDL
Video
EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′

[/um_show_content] 1) 8 Double Dumbbell Muscle Clean (15/12 kg)
2) 4 + 4 Mix Grip Strict Toes to Bar

Reserved for ON AIR

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

3) 8 Banded Russian Swing (20/16 kg)

[/um_show_content]

Double Dumbbell Muscle Clean
Video
Mix Grip Strict Toes to Bar
Video
Reserved for ON AIR

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

Banded Russian Swing
Video

[/um_show_content]

Power & Power Endurance (PE)

For Time

0,5 Km Assault Bike
12 Toes To Bar
1+1 Power Clean @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 3′ x 5 sets

Strength & Strength Endurance (SE)

[workout_short title=’SAT_SE1′ result_type=’time’]

Push Jerk From Ground

50 Reps for time @ [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent]

Notes. Every 2′, 1′ rest

[/workout_short]

Insert ONLY your SE1 score.

Work Capacity (WC)

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

AMRAP 9′

4 Bar Muscle Ups
8m Handstand Walk
4 Double Kettlebells shoulder to overhead 2×24/16Kg[/workout_short]

Insert ONLY your WC1 score.

Aerobic Capacity (AC)

Reserved for ON AIR

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

Every 4′ for 24′

1st – 400/350 m + 12 Power Snatch 50/35Kg + 400/350 m Row
2nd – 1/0,9 Km Assault + 12 Power Clean 70/45Kg
3rd – 20 Front Barbell Burpees + 12 Deadlift 90/65Kg + 20 Front Barbell Burpees

Notes. Try to distribute your work time on the 3′ window, so don’t rush. Is a great way to feel the rythm during WOD like Chipper

[/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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