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How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

[on_comment_numbers]

General Warmup (GW)

Bodyweight Routine N.2
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.

Activation 1 (AT)

2 Sets for Quality
  1. 8 Barbell Bent Over Row 2″Hold @Top
  2. 20″+20″ Elbow Plank Star
  3. 16 Banded Press FTN/BTN Alternate
Barbell Bent Over Row
Video
Elbow Plank Star
Video
Banded Press FTN/BTN Alternate
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Cross Body Dumbbell Muscle Clean

1′ rest b/s

Cross Body Dumbbell Muscle Clean
Video

CrossFit Games Open 20.1 (WC)

Aerobic Warmup – Assault Bike

3′ @ Aerobic Zone 1 (@ 65% of MHR)
2′ @ Aerobic Zone 2 (@ 75% of MHR)
1′ @ Anaerobic Threshold Zone (@ 85% of MHR)
30″ @ High Intensity (> 90% of MHR)
30″ rest
2′ @ Aerobic Zone 1 (@ 65% of MHR)

Skills Trial

4 no hip Snatch @ 40/25Kg
rest 30″
4 no hip Snatch @ 45/30Kg
rest 30″
4 no hip Snatch @ 50/35Kg
rest 30″
4 low hit&catch Snatch @ 40/25Kg
rest 30″
4 low hit&catch Snatch @ 45/30Kg
rest 30″
4 low hit&catch Snatch @ 50/35Kg

rest 1′ and wear vest

6 Front Facing Burpees @ max effort

rest 30″ and take off the vest

6 Front Facing Burpees @ max effort

rest as need then start

CrossFit Games Open Workout 20.1

10 Rounds for Time
8 Ground-to-Overheads (95/65 lb)
10 Bar Facing Burpees

Time Cap: 15 minutes

Power & Power Endurance (PE)

Reserved for ONAIR

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

EMOM 6′
Tall Clean + Front Squat

(1+1) x 3 set @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

EMOM 6′
Push Jerk + Deep Push Jerk + Squat Jerk + Jerk Drop

1+1+1+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Power Clean + Squat Clean&jerk – Drop&go

1+1 @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1+3 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3+1 @ [percent value=’74’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’74’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1+3 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Front Squat
Reserved for ONAIR

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

Ramping to 0,5m/s – start from [percent value=’75’ of=’squatclean’ in=’kg’][/percent] then
5 x 2 over 0,35m/s
rest 1’30 b/sOR

[/um_show_content]

4 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’89’ of=’squatclean’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’98’ of=’squatclean’ in=’kg’][/percent]

Aerobic Capacity (AC)

Bike Erg

1′ @ 75% of your MHR (Aerobic Zone 2)
1′ @85% of your MHR (Anaerobic Threshold Zone)
rest 30″
x 6 set

Notes. * Wear HR sensor band
Reserved for ONAIR

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

no rest

Anaerobic System Improving Protocol
2 Rounds of

10 Box Jump Over
10/8 Cal Row

seat and slow down your breath until HR drop under 70% of MHR.
repeat x 3 set or until Anaerobic TE is over 3.0

Notes. * want to know more about Training Effect? Check our page onairprogram.com

[/um_show_content]

Stretching & Mobility (MS)

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
Full Body Stretching and Deload N.3
Video

Notes. 

5 Exercises

Hip Decompression

  • Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
  • Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Time from 3’ to 6’ per side 

Hamstring Stretch – Posterior Chain

  • Put your leg as close to the rack as possible
  • Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
  • Lift the opposite leg and return slowly to the ground
  • 8/10 Reps and 30” hold with the leg on the ground
  • Time from 1′ to 2′ each side

Quads and Psoas Stretch – Anterior Chain

  • Bend the knee of the leg on the ground
  • Extend hip and trunk tu open che anterior chain 6/8 Reps
  • Lateral bending of the truck 6/8 Reps
  • Rotate the truck and hold the position for 30″
  • Time 2’ each side

Glute Stretch – Posterior Chain

  • Bend the knee of the leg on the ground to feel the stretch in the hip on the box
  • Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
  • Time 2’ each side

Lower Back Decompression

  • Put the band between the lower Back and sacrum
  • Rotate and relax the back and enjoy the time
  • Time 5′

Total Time: from 20 to 30′

[on_comment_numbers]

Tuesday

[on_comment_numbers]

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 2
Video

Activation 1 (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

Activation 2 (AT)

2 Sets – Increasing Weights – of:

2 + 2 Kettlebell Complex: Snatch + Reverse Overhead Lunges

1′ rest b/s

Kettlebell Complex: Snatch + Reverse Overhead Lunges
Video

Power & Power Endurance (PE)

Reserved for ONAIR

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

EMOM 6′
Tall Snatch + Overhead Squat

2+2 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]

rest 1′

EMOM 6′
Squat Snatch + Push Jerk Behind the Neck + Snatch Balance + BTN Drop Jerk

1+1+1+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Power Snatch + Squat Snatch – Drop&go

1+1 @ [percent value=’32’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+3 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 1’30
3+1 @ [percent value=’74’ of=’snatch’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’74’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+3 @ [percent value=’76’ of=’snatch’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’76’ of=’snatch’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Every 3′ for 9′
2 Rounds of

12 Strict Box Dips[percent value=’30’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

Reserved for ONAIR

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

no rest

Every 3′ for 9′
2 Rounds of

12 Rings Row[percent value=’30’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

[/um_show_content]

Aerobic Power & Lactic Training (AP)

WOD 1: CAP 4′

3 Rounds of:
10 Wall Ball 9/6 Kg
8 Toes to Bar
6 Sumo Deadlift High Pull @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1:1

WOD 2: CAP = WOD 1 Time

3 Rounds of:
10 Wall Ball 9/6 Kg
7 Toes to Bar
5 Sumo Deadlift High Pull @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1:1

WOD 3: CAP = WOD 2 time

3 Rounds of:
9 Wall Ball 9/6 Kg
7 Toes to Bar
5 Sumo Deadlift High Pull @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1:1

WOD 4: CAP = WOD 3 time

3 Rounds of:
9 Wall Ball 9/6 Kg
6 Toes to Bar
4 Sumo Deadlift High Pull @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1:1

WOD 5: CAP = WOD 4 time

3 Rounds of:
8 Wall Ball 9/6 Kg
6 Toes to Bar
4 Sumo Deadlift High Pull @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1:1

WOD 6: CAP = WOD 5 time

3 Rounds of:
8 Wall Ball 9/6 Kg
5 Toes to Bar
3 Sumo Deadlift High Pull @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

Notes. Push hard as you can every single round. If you can’t finish intervals, stop!

Work Capacity (WC)

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

For Time

60m Handstand Walk
20 Hang Power Clean @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] [percent value=’50’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]

Time cap: 8 minutes

Notes. if you can’t perform 60 m HSW in 8′ start from HPC then RMU then HSW and tick scaled flag in Leaderboard.

[/workout_short]

Leaderboard

Functional Strength (FS)

Reserved for ONAIR

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

2 Sets (x 2 sub set) – Increasing Weights – of:

12 Doubles Kettlebell Banded Bent Over Row – Tempo 2.1.2.1

40″ rest b/sub set

2′ rest b/set

Doubles Kettlebell Banded Bent Over Row
Video

[/um_show_content]

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

Notes. 

5 Exercises

Hip Decompression in Lunge position

  • In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
  • 6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

  • Inhale in central position and exhale when you rotate
  • 10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

  • Inhale in central position and exhale when you rotate
  • 10 Reps and the stretching arms, 2’ total time

Pendulum

  • Dead hang with slowly movement to open the spine to the side
  • 20 Reps and static stretch, 1’ total time

Stretching on the floor

  • Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

[on_comment_numbers]

Wednesday

[on_comment_numbers]

General Warmup (GW)

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 

Mobility (MO)

Ankle Mobility – Part 3
Video

Activation 1 (AT)

2 Sets for Quality
  1. 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
  2. 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
  3. 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Video
Bear Crawl Hip Internal Rotation
Video
Squat Position Pallof Press
Video

Activation 2 (AT)

2 Sets – Increasing Weights by set

8 Goblet Theraband Tempo Squat 3.3.1

1′ rest b/s

Goblet Theraband Tempo Squat 3.3.1
Video

Strength & Strength Endurance (SE)

Back Squat
Reserved for ONAIR

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

Find best single @ 0,5 m/s
then
3 x 3 rest 20″ b/s
rest 2′ and add [percent value=’05’ of=’backsquat’ in=’kg’][/percent] 3 x 2 rest 20″ b/s
rest 2′ and add [percent value=’05’ of=’backsquat’ in=’kg’][/percent] 3 x 1 rest 20″ b/s
rest 2′ then
find best single @ 0,4 m/s
3 x 3 rest 20″ b/s
rest 2′ and add [percent value=’05’ of=’backsquat’ in=’kg’][/percent] 3 x 2 rest 20″ b/s
rest 2′ and add [percent value=’05’ of=’backsquat’ in=’kg’][/percent] 3 x 1 rest 20″ b/sOR

[/um_show_content]

3 x 3 @ [percent value=’69’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s
then rest 2′
3 x 2 @ [percent value=’74’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s
then rest 2′
3 x 1 @ [percent value=’79’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s
then rest 2′
3 x 3 @ [percent value=’74’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s
then rest 2′
3 x 2 @ [percent value=’79’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s
then rest 2′
3 x 1 @ [percent value=’84’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s

Stretching & Mobility (MS)

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
Full Body Stretching and Deload N.3
Video

Notes. 

5 Exercises

Hip Decompression

  • Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
  • Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Time from 3’ to 6’ per side 

Hamstring Stretch – Posterior Chain

  • Put your leg as close to the rack as possible
  • Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
  • Lift the opposite leg and return slowly to the ground
  • 8/10 Reps and 30” hold with the leg on the ground
  • Time from 1′ to 2′ each side

Quads and Psoas Stretch – Anterior Chain

  • Bend the knee of the leg on the ground
  • Extend hip and trunk tu open che anterior chain 6/8 Reps
  • Lateral bending of the truck 6/8 Reps
  • Rotate the truck and hold the position for 30″
  • Time 2’ each side

Glute Stretch – Posterior Chain

  • Bend the knee of the leg on the ground to feel the stretch in the hip on the box
  • Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
  • Time 2’ each side

Lower Back Decompression

  • Put the band between the lower Back and sacrum
  • Rotate and relax the back and enjoy the time
  • Time 5′

Total Time: from 20 to 30′

[on_comment_numbers]

Thursday

[on_comment_numbers]

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.

Ankle Mobility – Part 2
Video

Activation 1 (AT)

2 Sets for Quality
  1. 10 Prone Shoulders Angel
  2. 10+10 Half Kneeling Chop
  3. 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Video
Half Kneeling Chop
Video
Kneeling Squat Eccentric Quadriceps
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Dumbbell Cross Body Muscle Snatch

1′ rest b/s

Single Dumbbell Cross Body Muscle Snatch
Video

Power & Power Endurance (PE)

Reserved for ONAIR

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

Power Snatch
Death by minute – For Quality: Nothing Over [percent value=’84’ of=’snatch’ in=’kg’][/percent]

1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] add @ [percent value=’03’ of=’snatch’ in=’kg’][/percent] until fail

then rest 1′

[/um_show_content]

Squat Snatch – For Quality: Nothing Over [percent value=’84’ of=’snatch’ in=’kg’][/percent]
Death by minute

1 @ [percent value=’66’ of=’snatch’ in=’kg’][/percent] add @ [percent value=’03’ of=’snatch’ in=’kg’][/percent] until fail

Swim Session (AC)

For Quality

40′ easy, relaxing and distensive swim session

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

Notes. 

5 Exercises

Hip Decompression in Lunge position

  • In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
  • 6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

  • Inhale in central position and exhale when you rotate
  • 10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

  • Inhale in central position and exhale when you rotate
  • 10 Reps and the stretching arms, 2’ total time

Pendulum

  • Dead hang with slowly movement to open the spine to the side
  • 20 Reps and static stretch, 1’ total time

Stretching on the floor

  • Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

[on_comment_numbers]

Friday

[on_comment_numbers]

General Warmup (GW)

Squat 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.

Ankle Mobility – Part 3
Video

Activation 1 (AT)

2 Sets for Quality
  1. 12 Plank with Trunk Rotation 1″Hold @Top
  2. 12 Cossack to Cossack 1″Hold @Bottom 
  3. 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Video
Cossack to Cossack
Video
3 Position Squat Band Face Pull
Video

Activation 2 (AT)

Crossfit Games Open 20.2 Activation

2 Sets “For Quality” of:

4 + 4 Single Dumbbell Thruster – Increase the weight and overload

8 Toes to Bar – Stiff Legs – try using a weight between your feet to perform it

30″ Plate Feet Tap Alternated – AFAP

CrossFit Games Open 20.2 (WC)

Aerobic Capacity (AC)

Reserved for ONAIR

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

4 Rounds for Quality

2000m Bike Erg @ Aerobic Capacity Zone 2 (@75% MHR)
400m Progressive Bike Sprint until reach @90% of max effort

[/um_show_content]

Strength & Strength Endurance (SE)

Every 3′ for 6′
For Quality

24 Strict Box Dips

[percent value=’60’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

Reserved for ONAIR

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

no rest

Every 3′ for 6′
2 Rounds of

24 Rings Row

[percent value=’60’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

[/um_show_content]

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3
Video

Notes. 

5 Exercises

Hip Decompression

  • Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
  • Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Time from 3’ to 6’ per side 

Hamstring Stretch – Posterior Chain

  • Put your leg as close to the rack as possible
  • Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
  • Lift the opposite leg and return slowly to the ground
  • 8/10 Reps and 30” hold with the leg on the ground
  • Time from 1′ to 2′ each side

Quads and Psoas Stretch – Anterior Chain

  • Bend the knee of the leg on the ground
  • Extend hip and trunk tu open che anterior chain 6/8 Reps
  • Lateral bending of the truck 6/8 Reps
  • Rotate the truck and hold the position for 30″
  • Time 2’ each side

Glute Stretch – Posterior Chain

  • Bend the knee of the leg on the ground to feel the stretch in the hip on the box
  • Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
  • Time 2’ each side

Lower Back Decompression

  • Put the band between the lower Back and sacrum
  • Rotate and relax the back and enjoy the time
  • Time 5′

Total Time: from 20 to 30′

[on_comment_numbers]

Saturday

[on_comment_numbers]

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 2
Video

Activation 1 (AT)

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 Single Kettlebell American Swing 180

1′ rest b/s

Single Kettlebell American Swing 180
Video

Power & Power Endurance (PE)

Power Clean & Push Jerk
Death by minute – cap 10′

1 @ [percent value=’56’ of=’cleanjerk’ in=’kg’][/percent] Every minute add @ [percent value=’03’ of=’cleanjerk’ in=’kg’][/percent] then

Every 40″ for 2′

1 Power Clean & Jerk @ [percent value=’84’ of=’cleanjerk’ in=’kg’][/percent]

then rest 1′

Reserved for ONAIR

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Squat Clean & Jerk
Death by minute – cap 10′

1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] Every minute add @ [percent value=’03’ of=’cleanjerk’ in=’kg’][/percent] then

Every 40″ for 2′

1 Squat Clean & Jerk @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]

then rest 1′

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Aerobic Power & Lactic Training (AP)

Reserved for ONAIR

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Aerobic Warmup

3′ @ 65% of your MHR (Aerobic Zone 1)
2′ @75% of your MHR (Aerobic Zone 2)
1′ @85% of your MHR (Anaerobic Threshold Zone)
rest 30″ then start w/ Anaerobic System Improving Protocol

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Anaerobic System Improving Protocol

9 Double Russian Swing 2×24/16Kg
15 Wall Ball 12/9Kg
210m Row

Then seat and slow down your breath until HR drop under 70% of MHR.
Repeat x 4 set or until Anaerobic TE is over 2.5

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.3
Video

Notes. 

5 Exercises

Hip Decompression

  • Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
  • Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Time from 3’ to 6’ per side 

Hamstring Stretch – Posterior Chain

  • Put your leg as close to the rack as possible
  • Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
  • Lift the opposite leg and return slowly to the ground
  • 8/10 Reps and 30” hold with the leg on the ground
  • Time from 1′ to 2′ each side

Quads and Psoas Stretch – Anterior Chain

  • Bend the knee of the leg on the ground
  • Extend hip and trunk tu open che anterior chain 6/8 Reps
  • Lateral bending of the truck 6/8 Reps
  • Rotate the truck and hold the position for 30″
  • Time 2’ each side

Glute Stretch – Posterior Chain

  • Bend the knee of the leg on the ground to feel the stretch in the hip on the box
  • Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
  • Time 2’ each side

Lower Back Decompression

  • Put the band between the lower Back and sacrum
  • Rotate and relax the back and enjoy the time
  • Time 5′

Total Time: from 20 to 30′

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