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Monday
90 minutes
Warmup Accessory
Bodyweight General
Notes. Follow routine step by step.
General Warmup
3 Rounds not for time
200 m Row easy pace
10 SDHP KB 16/12 Kg
10 No Pushup Burpees
Mobility
Mobility Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation
Accumulate
30 Hollow Rock perfect form
1′ Ring straight arm hold (top position of ring dip)
Power & Power Endurance
Hip power Snatch + Snatch Balance catch & go
(2+2) x 5 set unbroken empty barbell rest 2′
ramping by 1+1 until reach 50% 1 RM Snatch then
(4+1) @ 65% 1RM
(3+1) @ 67% 1RM
(2+1) @ 70% 1RM
(1+1) @ 72% 1RM
(1+2) @ 70% 1RM
(1+3) @ 67% 1RM
(1+4) @ 65 1RM
Power Snatch + Hang Power Snatch
Every 20″ for 4′ (1+1) @ 60% 1RM Snatch
rest 2′
Every 20″ for 3′ (1+1) @ 62.5% 1RM Snatch
rest 2′
Every 20″ for 2′ (1+1) @ 65% 1RM Snatch
rest 4′ then
Every 20″ for 4′ (1+1) @ 55% 1RM Snatch
rest 1′
Every 20″ for 3′ (1+1) @ 57.5% 1RM Snatch
rest 1′
Every 20″ for 2′ (1+1) @ 60% 1RM Snatch
Strength & Strength Endurance
MAV 2 Back Squat then back off to 5 single @ 95% of MAV
Rest from 2′ to 3′ between sets
Aerobic Power & Lactic Training
3′ AMRAP
200 m Sprint
20 American Swing 24/16 Kg
10 Burpees touch 6″ target
Max Effort Wall Ball 9/6 Kg
Start new round only if your score isn’t under 15% of your total reps score
Example:
– 1st round 30 Wall Ball (15% is approximately 5 Wall Ball)
– 2nd round in 27 –> OK! 🙂
– 3rd round in 24 –> STOP! 🙁
Aerobic Capacity
Cool down: 10′ Bike easy
Accessory
Single Arm DB Bent Row – 4 sets x 10+10 reps (DB 25kg) – 1′ rest bet
Tuesday
90 minutes
General Warmup
Easy pace
1′ Bike only legs
1′ Bike only arms
1′ Bike
1′ Bike Back Spin
Mobility 1
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation
3 x 16 (8+8) Bulgarian Split Squat KB 2×12 Kg / 2×8 Kg
3 x 10 seated double KB Press 2×12 Kg / 2×8 Kg
3 x 8 Back Ext. on GHD
Mobility 2
Mobility Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Power & Power Endurance
Gymnastic Power Work – Kipping Ring Dips
00:00 – 00:40: 100% M.E. Strict Ring Dips
00:40 – 01:20: 80% M.E. Strict Ring Dips
01:20 – 02:00: 60% M.E. Strict Ring Dips
rest 5′ x 3 – 2 sets
Max Effort Strict Ring Dips = 20
00:00 – 00:40: 20 Kipping Ring Dips
00:40 – 01:20: 16 Kipping Ring Dips
01:20 – 02:00: 12 Kipping Ring Dips
Work Capacity
Running Clock
From 00:00 to 03:00
15 Burpee Box Jump Over front face H/R
Max Effort Power Clean @ 60/45 Kg
2’ Rest
From 05:00 to 08:00
13 Burpee Box Jump Over front face H/R
Max Effort Power Clean @ 80/55 Kg
2’ Rest
From 10:00 to 13:00
11 Burpee Box Jump Over front face H/R
Max Effort Power Clean @ 100/70 Kg
Aerobic Capacity
Run 800mt @best 1 mile pace
rest 2:1 – half time work
Run 200mt x 4 rest 30″ b/s @best 1 mile pace
after 30″
Run 400mt @best 800mt pace
rest 2:1 – half time work
Run 100mt x 4 rest 15″ b/s @1 mile pace
after 15″
Run 400mt @best 800mt pace
Accessory
Weighted Chin Ups – 4 sets x Max Off. – 2′ rest bet – Increase load
Single Arm Ring Row – 4 sets x 10+10 reps – 1′ rest bet – QUALITY WORK
Band Face Pull – 4 Super Sets x Max eff. – Pump Muscles as Ronnie Coleman – 1′ rest bet
Wednesday
90 minutes
Warmup Accessory
Bodyweight General
Notes. Follow routine step by step.
General Warmup
Skill Volume Accumulation
30 Bar Row (Barbell on rack, chest on barbell)
30 DB Pushups
15+15 Split Air Squat (one leg ahead)
Notes. Split as you want.
Mobility
Mobility Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation
30 Kipping Toes to Bar with straight leg (wear 2 anklet if possible)
3 x 12 Double KB Russian Swing 2×16 Kg / 2×12 Kg
Power & Power Endurance
Hip power Clean + Push Jerk catch & go
(2+2) x 5 set unbroken empty barbell rest 2′
ramping by 1+1 until reach 50% 1 RM Clean & Jerk then
(4+1) @ 65% 1RM
(3+1) @ 67% 1RM
(2+1) @ 70% 1RM
(1+1) @ 72% 1RM
(1+2) @ 70% 1RM
(1+3) @ 67% 1RM
(1+4) @ 65% 1RM
For Time: Squat Clean Thruster
(1+1+1+1+1) @ 50% of 1RM Clean & Jerk
rest 1′
(1+1+1+1) @ 55% of 1RM Clean & Jerk
rest 1′
(1+1+1) @ 60% of 1RM Clean & Jerk
rest 1′
(1+1) @ 65% of 1RM Clean & Jerk
rest 1′
(1) @ 70% of 1RM Clean & Jerk
rest 5′ then repeat
E3MOM for 21′-15
(1+1) Clean Pull + Hang Clean Pull @105% 1RM Squat Clean
Notes. use straps.
Aerobic Power & Lactic Training
Battery Training
Every 3′ for 30′-21′
12″ Max Effort Bike (ALL OUT!)
Rest by walking
Aerobic Capacity
2000 m Ski – pace of 10000 m row
Rest 1′
2000 m Row – pace of 10000 m row
Accessory
Kettlebell Front Rack Box Pistol – 3 sets x 8+8 (2 KB 16kg) – 1’rest bet
Thursday
60 minutes
Myofascial Release & Mobility
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
Swim Session
Basic schedule
150 m Warm up
6 x 100 m – 25 m breath every 3 strokes / 25 m breath every 2 strokes – constant pace – 30″ rest bet
8 x 50 m – 25 m fast / 25 m slow
5 x Max Effort Swim “NO BREATH” – Stay Focused and maintain Moderate Pace, try to increase max eff. every set
5 x 50 m – 25 m Kick / 25 m Arm – 1′ rest bet
Advance schedule
200 m Warm up
3 x 200 m – 25 m breath every 2 strokes / 25m breath every 4 strokes – constant moderate pace – 30″ rest bet
6 x 100 m – 50 m fast / 50 m slow
5 x Max Effort Swim “NO BREATH” – 1′ rest bet – Stay Focused and maintain Moderate Pace, try to increase max eff. every set
5 x 50 m – 25 m Kick / 25 m Arm – 20″ rest bet
Accessory
Friday
90 minutes
Warmup Accessory
Breath Exercise
5 Complete Breath – 10″ In / 10″ Out
10 Diaphragm Breath
10 Toracic Breath
10 Complete Breath – Diaphragm + Toracic + Clavicle
Notes. New videos are coming!
General Warmup
5′ Row
Keep 20 strokes per min. Add 1 stroke every 30″
Warmup Accessory
Bodyweight General
Notes. Follow routine step by step.
Activation
3 x 15 Reverse Rollout on Rower (feet on seat and straight arms, try to approach your feet to your head)
3 x 8 Bent Row supine Grip 20 – 30 – 40 / 15 – 25 – 30 Kg
from 5″ to 10″ keep contact between your chest and the bar
Work Capacity
Fall Series redo Q.3 – only if you need
Warmup Accessory
Mobility Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Power & Power Endurance
Push Press from rack
3 @50% 1RM
3 @60% 1RM
3 @65% 1RM
3 @70% 1RM
2 @75% 1RM
2 @80% 1RM
2 @85% 1RM
1x5set @87% 1RM
90″ rest between set
Squat Snatch
3″ stop below the knees and 3″ stop ATTG (Ass To The Grass)
(1+1+1) 50% 1RM Snatch rest 90″
(1+1+1) 55% 1RM Snatch rest 90″
(1+1) 60% 1RM Snatch rest 90″
(1+1) 65% 1RM Snatch rest 90″
(1) 70% 1RM Snatch rest 90″
(1) 75% 1RM Snatch rest 90″
rest 5′ x 2 wave
Strength & Strength Endurance
E2MOM for 20′ – 12′
ODD set: 20mt Carry the heavy D-Ball
EVEN set: 30-20 GHD Sit Up
Work Capacity
Running Clock
From 00:00 to 03:00
Men. 13 – 9 – 5 | Women. 11 – 7 – 3
American Swing KB 32/24 Kg
Cal Row
then
Max Effort BMU
2’ Rest
From 05:00 to 08:00
Men. 13 – 9 – 5 | Women. 11 – 7 – 3
STOH 50/35 Kg
Cal Bike
then
Max Effort RMU
2′ Rest
From 10:00 to 13:00
Men. 13 – 9 – 5 | Women. 11 – 7 – 3
DL 2 x DB 30 Kg
30 Double unders
then
Max Effort Legless RC
Notes. Only if you didn’t worked yet (FS Q.3). I hope you choose this one…It’s absolutely better!
Cool Down
10′ Row easy pace
Saturday
90 minutes
Warmup Accessory
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free!!! Follow routine step by step.
General Warmup
Skill Volume Accumulation
30 MedBall Clean 6/4 Kg
30 Pushups
90 DU
Notes. Split as you want.
Warmup Accessory
Mobility Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation
90″ GHD Hold 180° face down
3 x 5 m Backward OH Lunges KT 16/12 kg
Every 30″ for 3′ – 5 m HSW – pay attention to fastest start
Specific Power Endurance
E4MOM for 16′ – 12′
150 / 125 m Row
100% (of your ME strict Pullups) C2B
2 Legless Rope Climb
Notes. Push hard, increase your Power!
Aerobic Power & Lactic Training
E3MOM for 12′
100% (of your ME Strict Pullups) Pullups
Max Meter HSW unbroken
Notes. If your box is small, get off quickly and restart immediately.
Work Capacity
For Time
42 alt. DB Snatch 22.5/15 Kg
21 GHD Sit Up
600 m Run
30 alt. DB 22.5/15 Kg
15 GHD Sit Up
400 m Run
18 alt. DB Snatch 22.5/15 Kg
9 GHD Sit Up
200 m Run
Wear 10/5 Kg Vest
Accessory
Banded March – Follow the video