Monday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
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 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
Activation (AT)
2 Sets for Quality
- 5+5+5 Half Kneeling 3 Position Pallof Press
- 10 FitBall LCHE
- 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
3 Position Pallof Press
FitBall LCHE
1 Leg SLDL + Knee Lift
BPM Activation (AT)
2 Rounds – Increase pace round by round
8 cal Assault Bike
8 Kettlebell Burpees Double Snatch Step up (12/8 kg)
8 Ring Kipping Pull Ups
Kettlebell Burpees Double Snatch Step up
Power & Power Endurance (PE)
Snatch
3 Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 2′
3 Snatch @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 2′
3 Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 2′
6 Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1:1
12 Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1:1
18 Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1:1
24 Snatch @ [percent value=’30’ 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′
6+6 Weighted Box Pistol – Dumbbell 22,5/15Kg
[/um_show_content]
Aerobic Power & Lactic Training (AP)
AMRAP 3′
10/8 Cal Row
10 Box Jump Over
10 Wall Ball
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
10 Pull-ups
50 double unders
[/um_show_content]
Work Capacity (WC)
CrossFit Games Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
M: 50-lb. dumbbell, 24-in. box
W: 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes
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)
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 Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
BPM Activation (AT)
2 Rounds – Increase pace across rounds
10 cal Row
8 Barbell Jumping Back Squat (empty)
4 + 4 Single Kettlebell Squat Clean Thruster (16/8 kg)
8 Kipping Toes to Ring
Barbell Jumping Back Squat
Single Kettlebell Squat Clean Thruster
Power & Power Endurance (PE)
Thrusters
6 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
6 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
6 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′ then
Every 30″ for 2′
2 Thrusters @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 30″ for 2′
10 Thrusters @ [percent value=’34’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 30″ for 2′
4 Thrusters @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 30″ for 2′
8 Thrusters @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 30″ for 2′
6 Thrusters @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Back Squat
4 @ [percent value=’37’ of=’backsquat’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’47’ of=’backsquat’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent]
rest 2′
MAV 4
Bench Press
4 @ [percent value=’37’ of=’bench-press’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’47’ of=’bench-press’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’55’ of=’bench-press’ in=’kg’][/percent]
rest 2′
MAV 4
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 15′
5/3 Strict Pull-ups
10 Behind the Neck Push Press 35/25Kg
5/3 Strict Pull-ups
10 Push Press 35/25Kg
5/3 Strict Pull-ups
[/um_show_content]
Work Capacity (WC)
WC1: 5 Rounds For Time
1 Legless Rope Climb
2 Rope Climb
4 D-Ball Clean 115/65lbs
4+4 Kettlebell Snatch 32/24Kg
[/workout_short]
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
General Warmup (GW)
15′ EMOM
- 45″ Bike
- 6/8 Open Hip
- 15 Tall Kneeling Band Face Pull with 1″ Hold
- 40″ Elbow Plank Posterior Tilt
- 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Tall Kneeling Face Pull with Band
Elbow Plank Posterior Tilt
Tall Kneeling Hip Extension with Band
Mobility (MO)
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 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
Activation (AT)
2 Sets for Quality
- Half Kneeling Dynamic Pallof Press (1 Rep is up and down)
- 10+10 MiniBand Lateral Walk
- 5+5 Reverse Lunge + Knee lift
HK Dynamic Pallof Press
Miniband Lateral Walk
Reverse Lunge+ Knee Lift
Every 1’30 X 6 Sets
1) 1 Single Kettlebell Clean Complex Left (16/12 kg) + 10 Power Position Single Kettlebell Press Left (16/12 kg)
2) 1 Single Kettlebell Clean Complex Right (16/12 kg) + 10 Power Position Single Kettlebell Press Right (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Single Kettlebell Clean Complex
Power Position Single Kettlebell Press
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Rower Pike Ups
Pike Hand Stand Push Ups
[/um_show_content]
Power & Power Endurance (PE)
Clean
3 Clean @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 Clean @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 Clean @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 2′
6 Clean @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 1:2
12 Clean @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 1:1
18 Clean @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 1:1
24 Clean @ [percent value=’30’ 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′
12 GHD Sit-ups
24 Overhead Squat Empty Bar
12 GHD Sit-ups
[/um_show_content]
Aerobic Power & Lactic Training (AP)
AMRAP 3′
8 Long Cycle (double Kettlebells Clean&Jerk) 24/16Kg
20/15 Cal Assault Bike
8 Long Cycle (double Kettlebells Clean&Jerk) 24/16Kg
20 Burpees Box Jump Over
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
10 m Handstand Walk
10 m Overhead Lunges Empty Bar
10 Toes to Bar
400 m Jog
[/um_show_content]
Work Capacity (WC)
For Quality
EMOM 12′
1st – 5+5 Heavy Kettlebell Windmill
2nd – 5+5 Single Dumbbell Sots Press
3rd – 15/13 Cal Ski
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
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Swim Session (AC)
Begineer
Warmup
2 x 50 m backstroke rest b/s 30”
4 x 25 front crawl rest b/s 10”
rest 1’
4 x 50 m backstroke/breaststroke only arms switch each 25m rest b/s 1′
rest 2’
4 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’
Speed
4 x 100 m front crawl rest b/s 1’30”
rest 30”
4 x 25 m backstroke rest b/s 30”
rest 1’
3 x 100 m front crawl rest b/s 1’30”
rest 30”
4 x 25 m backstroke b/s 30”
2 x 100 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’
100 m swim board
Technique
6 x 25 m front crawl pull buoy rest b/s 30”
rest 1’
6 x 25 m front crawl 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 200 m front crawl push hard rest b/s 1’
2 x 25 m backstroke rest b/s 10”
2 x 100 m front crawl easy pace rest b/s 1’
2 x 25 m backstroke rest b/s 10”
2 x 200 m front crawl push hard rest b/s 1’
3 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 rest b/s 1”
6 x 25 m butterfly rest b/s 30”
6 x 25 m front crawl one arm switch each pool rest b/s 15”
2 x 25 m butterfly rest b/s 30” swim half pool underwater
Speed
3 x 200 m front crawl rest b/s 20”
rest 45”
6 x 50 front crawl @1’
2 x 100 m front crawl rest b/s 20”
rest 45”
6 x 50 m breaststroke @1’
1 x 200 m backstroke push hard
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
Stretching & Mobility (MS)
Functional Strength(FS)
Upper Body – Time Under Tension
3 Sets of:
10 Ring Push Ups – Tempo 3.3.1.1
8 + 8 Elbowing Dumbbell Row (25/20 kg) – Tempo 3.3.1.1
5 Ring Push Ups – Tempo 5.5.1.1
5 + 5 Elbowing Dumbbell Row (30/25 kg) – Tempo 5.3.1.1
2′ rest b/s
Ring Push Ups
Elbowing Dumbbell Row
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Lower Body – Time Under Tension
3 Sets of:
10 + 10 Both Feet Elevated Double Kettlebell Split Squat (16/12 kg) – Tempo 3.3.1.1
10 + 10 Single Leg Dumbbell Rumenian Deadlift (20/15 kg) – Tempo 3.1.3.1
6 + 6 Both Feet Elevated Double Kettlebell Split Squat (20/16 kg) – Tempo 5.3.1.1
6 + 6 Single Leg Dumbbell Rumenian Deadlift (30/20 kg) – Tempo 3.1.3.1
2′ rest b/s
Both Feet Elevated Double Kettlebell Split Squat
Single Leg Dumbbell Rumenian Deadlift
[/um_show_content]
Friday
General Warmup (GW)
18′ EMOM
- 45″ Row
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Tall Kneeling Band Pull
Plank Ring Hold
Tall Kneeling Band Hip Extension + KB Hold
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)
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 10 Z Press Bottom up (12/8 kg)
2) 10 Banded Russian Swing (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Z Press Bottom up
Banded Russian Swing
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Ring Transition 2.0
[/um_show_content]
Power & Power Endurance (PE)
Sumo Deadlift High Pull
6 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
6 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
6 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′ then
Every 30″ for 2′
2 Sumo Deadlift High Pull @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 30″ for 2′
10 Sumo Deadlift High Pull @ [percent value=’34’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 30″ for 2′
4 Sumo Deadlift High Pull @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 30″ for 2′
8 Sumo Deadlift High Pull @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 30″ for 2′
6 Sumo Deadlift High Pull @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
Shoulder To Overhead – start from Ground
3 Shoulder to Overhead @ [percent value=’75’ 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=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
6 Shoulder to Overhead @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1:2
12 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1:1
18 Shoulder to Overhead @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1:1
24 Shoulder to Overhead @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
Aerobic Power & Lactic Training (AP)
AMRAP 3′
10 Double Dumbbell Thrusters 22,5/15Kg
10/8 Cal Row
10 Double Dumbbell Power Clean 22,5/15Kg
10/8 Cal Assault Bike
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
500 m Bike Erg dumper set to 1
20 Jerk left arm Kettlebell 16/12Kg
500 m Bike Erg dumper set to 1
20 Jerk right arm Kettlebell 16/12Kg
[/um_show_content]
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
Warmup Accessory (WA)
General Warmup (GW)
15′ EMOM
- 45″ Row
- 15 Banded Bent Over Row 1″Hold @Top
- 12 Plank with Trunk Rotation 1″Hold @Top
- 6+6 Straddle Pass Through PVC + Flex Trunk
- 12 Cossack to Cossack 1″Hold @Bottom
Banded Bent Over Row
Plank with Trunk Rotation
Straddle Pass Through PVC + Flex Trunk
Cossack to Cossack
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
Ankle Mobility – Part 3
Activation (AT)
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 5 + 5 Single Kettlebell Cossack Thruster Contralateral (16/12 kg)
2) 7 Double Kettlebell Hang Clean Single (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Single Kettlebell Cossack Thruster Contralateral
Double Kettlebell Hang Clean Single
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Single Dumbbell Squat Jerk
[/um_show_content]
Strength & Strength Endurance (SE)
Front Squat
4 @ [percent value=’37’ of=’squatclean’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’47’ of=’squatclean’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 2′
MAV 4
Push Press
7.7.5.5.3.3.1.1 by feel – @ RPE 8
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 15′
4 Bar Skin the Cat
8 Strict Toes To Bar
4 Bar Pullover
[/um_show_content]
Work Capacity (WC)
WC1: AMRAP in 13′
25 Burpees Ring Muscle Ups
25 Deficit HSPU – 2×25/20Kg Bumper Plates deficit
25 Step Over Box Dumbbell 2×30/22,5Kg[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content] [/workout_short]
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