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
- 10 Prone Angel (1 Rep is go and back)
- 10+10 Lateral Walk Knees Banded
- 5+5 HK Pallof Press + Rotation (1 rep is press + rotation)
Prone Angel
Lateral Walk Knees Banded
HK Pallof Press + Rotation
BPM Activation (AT)
2 Rounds – Increase Pace across Rounds
10/8 cal AB
12 Double Kettlebell Cross Body Rumenian Deadlift Alt. (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content] 3 Burpees Pull Over
Double Kettlebell Cross Body Rumenian Deadlift Alt.
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
12 Double Kettlebell Cossack Thruster
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Power & Power Endurance (PE)
Snatch
24 Snatch For Time @ [percent value=’32’ of=’snatch’ in=’kg’][/percent]
rest 1:1
18 Snatch For Time @ [percent value=’42’ of=’snatch’ in=’kg’][/percent]
rest 1:1
12 Snatch For Time @ [percent value=’52’ of=’snatch’ in=’kg’][/percent]
rest 1:1
6 Snatch For Time @ [percent value=’62’ of=’snatch’ in=’kg’][/percent]
rest 1:2
3 Snatch For Time @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 2′
3 Snatch For Time @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 2′
3 Snatch For Time @ [percent value=’77’ 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
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Aerobic Power & Lactic Training (AP)
AMRAP 3′
15 American Swing 32/24
15/12 Cal Assault Bike
30 Double Unders
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 Hyperextension
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Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Activation
3 Sets of:
5 Strict Press Behind the Neck
5 Good Morning
5 Hip Muscle Snatch
5 Muscle Snatch
5 Swing Hip to Bar
(Barbell Weight 30/20 – 40/30 – 50/35 kg)
(Last Set Perform Bar Muscle Up with Full ROM)
BPM Activation
3 Rounds of: (Increase pace across rounds)
3 Snatch (40/30 – 50/35 – 60/40 kg)
5 Burpees Over the Bar
3 Bar Muscle Ups
5 Burpees Over the Bar
[/um_show_content]
CrossFit Games Open Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb.
Time cap: 12 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)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
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
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
Ankle Mobility – Part 3
Activation (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
BPM Activation (AT)
2 Rounds – Increase Pace across Rounds
10/8 cal Row
8 + 8 Deficit Bulgarian Split Squat (Bodyweight)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content] 6 Single Leg Burpees Alt.
Deficit Bulgarian Split Squat
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Tall Kneeling Barbell Push Press Behind the Neck
[/um_show_content]
Power & Power Endurance (PE)
Thrusters
4 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′ then
Every 30″ for 2′
6 Thrusters @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 4 set
Strength & Strength Endurance (SE)
Back Squat
3 @ [percent value=’37’ of=’backsquat’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’47’ of=’backsquat’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’57’ of=’backsquat’ in=’kg’][/percent]
rest 2′
MAV 3
Bench Press
3 @ [percent value=’37’ of=’bench-press’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’47’ of=’bench-press’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’55’ of=’bench-press’ in=’kg’][/percent]
rest 2′
MAV 3
Start from 3 reps @ 60%. If you feel fast during concentric phase, without sticking point in each of the 3 reps, go to +3% (60% – 63% – 66% – 67%… and go on until you feel fast). When you slow down you 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′
5 Ring Rows
4/3 Strict Chest to bar Pull-ups
5 Ring Rows
4/3 Strict Pull-ups
5 Ring Rows
4/3 Strict Chin-ups
[/um_show_content]
Work Capacity (WC)
7 Rounds For Time
7 Ring Dips
7 Box jump
7 Cal Row
[/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)
Squat Routine
Notes. Follow routine step by step.
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
- 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
20 Double Unders
12 Sumo Deadlift theraband (40/25 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content] 5 Burpees High Jump
Sumo Deadlift theraband
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Cross Body Dumbbell Muscle Clean
[/um_show_content]
Power & Power Endurance (PE)
Clean
24 Clean For Time @ [percent value=’32’ of=’squatclean’ in=’kg’][/percent]
rest 1:1
18 Clean For Time @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent]
rest 1:1
12 Clean For Time @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent]
rest 1:1
6 Clean For Time @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent]
rest 1:2
3 Clean For Time @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 Clean For Time @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 Clean For Time @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
12 Hollow Rock
6 Cal Ski
12 V-ups
6 Cal Ski
12 Toes To Bar
[/um_show_content]
Aerobic Power & Lactic Training (AP)
AMRAP 3′
12 alt. Dumbbell Snatch 22,5/15Kg
6 Burpees Box Jump Over
12 Pull-ups
6 Burpees Box Jump Over
* 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 15% of the Reps.
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
10m Handstand Walk
10m Overhead Lunges Empty Bar
10 Toes to Bar
400m Jog
[/um_show_content]
Work Capacity (WC)
For Quality
EMOM 12′
1st – 5+5 Half Kneeling Position Kettlebell Windmill
2nd – 5+5 Single Kettlebell Sots Press
3rd – 15/13 Cal Bike Erg
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″ 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
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’
2 x 25 m breaststroke pull buoy rest b/s 30”
rest 1’
2 x 25 m backstroke pull buoy rest b/s 30”
rest 1’
Speed
2 x 100 m front crawl rest b/s 1’30”
rest 30”
4 x 25 m backstroke rest b/s 30”
rest 1’
1 x 150 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’
4 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”
Rest 1’
100 m front crawl only kick use pull buoy instead of the swim board
Speed
1 x 200 m front crawl moderate pace
rest 1’
3 x 100 m front crawl easy pace rest b/s 1’
rest 30”
2 x 25 m backstroke rest b/s 10”
rest 10”
1 x 150 m front crawl push hard rest b/s 1’
rest 30”
3 x 50 m @1’10” (push hard / easy pace / push hard)
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 one arm switch each pool rest b/s 15”
2 x 25 m front crawl leg crossed rest b/s 15”
2 x 25 m butterfly rest b/s 30” swim half pool underwater
Speed
2 x 200 m front crawl push hard rest b/s 20”
Active rest 6 x 50 front crawl @1’
rest 1’
2 x 100 m front crawl rest b/s 20”
rest 45”
6 x 50 m breaststroke @1’
rest 1’
1 x 200 m medley swimming easy pace
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
Functional Strength (FS)
Upper Body Strength
3 Sets of:
15 Half Seated Dumbbell Triceps Curl (20/15 kg)
12 Double Dumbbell Curl & Press (20/15 kg)
8 + 8 Band Assisted Single Arm Strict Chin Up
2′ rest b/s
Half Seated Dumbbell Triceps Curl
Double Dumbbell Curl & Press
Band Assisted Single Arm Strict Chin Up
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Lower Body Strength
3 Sets of:
10 + 10 Deficit Goblet Cossack Squat (20/16 kg)
12 Double Kettlebell Deficit Deadlift (40/32 kg)
15 Barbell Jumping Back Squat (55/35 kg)
2′ rest b/s
Deficit Goblet Cossack Squat
Double Kettlebell Deficit Deadlift
Barbell Jumping Back Squat
[/um_show_content]
Stretching & Mobility (MS)
Friday
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 TK Pull Down
- 8+8 HK Rotation Band
- 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
TK Pull Down
HK Rotation Band
1 Leg SLDL + Knee Lift
BPM Activation (AT)
2 Rounds – Increase Pace across Rounds
10/8 Cal Row – Stiff Legs
12 Barbell No Hip High Pull (empty bar)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content] 5 Burpees Knee to Chest
Barbell No Hip High Pull
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Ring Push ups & Front Raise
[/um_show_content]
Power & Power Endurance (PE)
Sumo Deadlift High Pull
4 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′ then
Every 30″ for 2′
6 Sumo Deadlift High Pull @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 3 set
Shoulder To Overhead – start from Ground
24 Shoulder to Overhead For Time @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent]
rest 1:1
18 Shoulder to Overhead For Time @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]
rest 1:1
12 Shoulder to Overhead For Time @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]
rest 1:1
6 Shoulder to Overhead For Time @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent]
rest 1:2
3 Shoulder to Overhead For Time @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
3 Shoulder to Overhead For Time @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
3 Shoulder to Overhead For Time @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
Aerobic Power & Lactic Training (AP)
AMRAP 3′
5 Bar Muscle Ups
250/220m Row
5 Bar Muscle Ups
12/9 Cal Assault Bike
* 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 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
1000m Bike Erg dumper set to 1
20 Hollow Rock
10 Arch Rock
[/um_show_content]
Accessory (AY)
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
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 of:
5 Goblet Sumo Squat – Tempo 3.3.1.1
30″ rest b/s
Goblet Sumo Squat
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Sets of:
5 Kang Squat (30/20 kg) – Tempo 3.3.3.3
45″ rest b/s
Kang Squat
[/um_show_content]
Strength & Strength Endurance (SE)
Front Squat
3 @ [percent value=’37’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’47’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’57’ of=’squatclean’ in=’kg’][/percent]
rest 2′
MAV 3
Push Press
7.7.5.5.3.3.1.1 by feel – @ rpe 9
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 15′
7/5 Stiff Legged Cal Rows
10 Double Kettlebell Penlday Rows 2×24/16Kg
20 Vertical Hang muscle Snatch Empy Bar
* active rest high pull @ PVC or broomstick + 2,5Kg until the end of 3′ set
[/um_show_content]
Work Capacity (WC)
AMRAP 11′
5 Deadlift 100/70Kg
20m OH Lunges Axle 40/25Kg
20m Handstand Walk
[/workout_short]
Insert ONLY your WC1 score
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