Element Vs. Athlete

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Monday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

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
  4. 6+6 Single Dumbbell Single Leg Contralateral RDL Clean and Press
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March 1″Hold @Top Position
Video
Single Dumbbell Single Leg Contralateral RDL Clean and Press
Video

Aerobic Warmup

2 Rounds

1′ Bike @ easy pace

1′ Row @ easy pace

1′ Skierg @ easy pace

Increase intensity in the second Rounds

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Specific Warmup – Marta Ricottini
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Marta Ricottini

a)

For Quality

8 Hollow Position Push-ups
4 Hollow Band Straight Arm Pull Down tempo 4.1.4
6 Hollow Position Push-ups
3 Hollow Band Straight Arm Pull Down tempo 4.1.4
4 Hollow Position Push-ups
2 Hollow Band Straight Arm Pull Down tempo 4.1.4
2 Hollow Position Push-ups
1 Hollow Band Straight Arm Pull Down tempo 4.1.4

Positional Breathing

In Ring Bottom Position – 3 x 2.2.4.2

Notes. Focus on your back pumps
Positional Breathing

In Ring Top Position – 3 x 2.2.4.2

Notes. Focus on your back pumps
3 Rounds For Quality

2m Inchworm walk
4 Strict Ring Dips breath – exhale eccentric – inhale bottom to concentric

b)

EMOM 4’

5+5m Overhead Walking w/ double dumbbell 2x10Kg

Notes. Increment load by feel
3 Rounds For Quality

4 Assisted w/ Feet on the ground Strict Ring Muscle Ups – tempo 5”
12 alternated double dumbbell Seated Press in hollow pose. Start w/ double DB in OH pose. 2x10Kg (slow execution)

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Specific Warmup – Stefano Carosso
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Stefano Carosso

a)

EMOM 6’

1st – 8-10 reverse GHD hyperextension. Focus on erector spinals.
2nd – positional breathing – Front Rack in Bottom Pose – 3 x 2.1.5.2

Reverse GHD hyperextension
Video
Inline Lunges

3 x 5+5 tempo 3.1.3
Rest 15 b/s

Front Squat – tempo 8.2.X

3 @ 25Kg
Rest 45”
3 @ 30Kg
Rest 45”
3 @ 35Kg

b)

Spinal Balancing – Quadruped T-Spine Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped T-Spine Flexion & Extension
Video
Below the Knees Hang Muscle Snatch

3 x 15 Reps @ empty Bar
Rest 1’ b/s

Notes. *calcolate time of 15 reps. Focus on:
Notes. a) SAME FORM. Every set same form, timing and rythm. Footwork Is not allowed;
Notes. b) Time. 15 reps in 25”? Ok, every set 25” second. (Try without looking the timer)
Bottom position Prisoner Squat

Accumulate 2’ – Focus on Breath with your chest

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Specific Warmup – Chiara Salandra
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Chiara Salandra

a)

For Quality

16-18 Glutes Bridge w/ 32Kg Kettlebell
Immediately followed by
3 Drop Jump from 40cm
Rest 1’ x 3 set

Notes. *Focus on Hip Extension during jumps
Skill Volume Accumulation
3 Rounds of

12 Air Squat Jumps
10 Paralettes Push-ups
8 alt. Box Step ups 60cm
6 Ring Rows

b)

Speed Work
3 Rounds of

1 Muscle Clean
1 Below the knees Power Clean
1 Below the Knees Deep Power Clean
1 Below the Knees Squat Clean
1 Below the Knees deep Squat Clean (ATTG)
Rest 1’ x 3 waves

For Quality

5” Bike Erg damper set to 10 @rpe 9
15” handstand Hold
5” Bike Erg damper set to 10 @rpe 9
Rest 1’
10” handstand Hold
10” Bike Erg damper set to 10 @rpe 9
10” handstand Hold

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Specific Warmup – Francesca Zagaglini
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Francesca Zagaglini

a)

5’ Positional Breathing

Row @ 16-18 s/m
1 breath every stroke – slow inhale, moderate exhale.

Notes. *Focus on “pump your back” during every breath
Back Sliding
Every 30” for 2’

5-6 Russian Swings @16Kg
Rest 1’

Every 30” for 2’

4-5 Russian Swings @20Kg
Rest 1’

Every 30” for 2’

3-4 Russian Swings @24Kg

Notes. *Focus on sliding behind your feet

b)

EMOM 2’

4+4 alt. Overhead Lunges @10Kg

EMOM 2’

4+4 @ 50cm alt. Overhead Box Step Up @ 10Kg

EMOM 2’

4+4 @ 60cm alt. Overhead Box Step Up @ 10Kg

For Quality

3 x 15+15 Kettlebell Snatch Ghiri @12Kg
No rest b/s

Notes. *Ivan Denisov Snatch
Notes. *Focus on Breath. 1 Breath in bottom and 1 breath in top. Breathe with your back.
Il Re del Kettlebell Snatch
Video

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Specific Warmup – Iurii Marincenco
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Iurii Marincenco

a)

Spinal Balancing – Quadruped Lower Back Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped Lower Back Flexion & Extension
Video
Straddle Position – Seated Good Morning

3 x 10-12 @empty Bsr
Rest 30” b/s

Notes. *Focus on low back extension
Kang Squat

3 x 6-8 @empty Bsr
Rest 30” b/s

Notes. *Focus on low back extension
Hug a Twinkie

3 x 16-20 Reps on double Box
Rest 30” b/s

b)

Band Assisted Razor Curl

2 x 10-12
Rest 1’ b/s

Notes. *band on Rig’s bar
Razor Curl
Video
Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM
Glute Ham Raises
Video
Band Assisted Nordic Curl

3 x 4-6 reps

Nordic Curl
Video
Behind the Neck Barbell Press

10-12 @empty Bar

Behind the Neck Z-Press

8-10 @empty Bar

Behind Press in Pancake Position

6-8 @empty Bar

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Specific Warmup – Federico Giovannini
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Federico Giovannini

a)

Spinal Balancing – Standing Flexion & Extension

2 x 8
Rest 30” b/s

Standing Flexion & Extension
Video
Spinal Balancing – Standing Wave on Wall

2 x 8
Rest 30” b/s

Standing Wave on Wall
Video
Spinal Balancing – Quadruped Lower Back Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped Lower Back Flexion & Extension
Video
Depth Jump

3 x 4-6 reps from 40cm box
Rest 30” b/s

Depth Jump to Squat Jump

3 x 4-6 reps from 40cm box
Rest 30” b/s

For Quality

20-24 alternated double dumbbell Seated Press in hollow pose. Start w/ double DB in OH pose. 2x15Kg (slow execution)
Rest 30” b/s x 2 set

b)

Body Coordination – alt. Impulse Hops

Accumulate 30 reps

alt. Impulse Hops
Video
Body Coordination – Lateral Impulse Hops

Accumulate 30 reps

Lateral Impulse Hops
Video
PVC Shoudler Translocations on 180 degrees GHD – Belly on GHD

2 x 10-12 reps
Rest 30” b/s

EMOM 4’

5+5m Overhead Walking w/ double dumbbell 2x15Kg

Notes. Increment load by feel
EMOM 3’

2m Inchworm walk
15” Full arms plank pose – round your back and breathe!

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Specific Warmup – Gaetano Pezzullo
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Gaetano Pezzullo

a)

Band Assisted Razor Curl

2 x 10-12
Rest 1’ b/s

Notes. *band on Rig’s bar
Razor Curl
Video
Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM
Glute Ham Raises
Video
Band Assisted Nordic Curl

3 x 4-6 reps

Nordic Curl
Video
Hip Thrust

2 x 16-18 w/ Heaviest Dumbbell or Kettlebell. 1” stop in top position
Rest 1’ b/s

b)

90 degrees wall sit

1’ ON 30” OFF x 3 set

Single Leg Wall Sit

30” Right 30” Left 30” OFF x 3 set

Elbowing Plank

3 x max effort @rpe 7 w/ 25Kg on lower back
Rest 1’ b/s

Ring Mountain Climbers

3 x 16-20 alternated reps
Rest 30” b/s

Ring Mountain Climbers
Video
Ring Push-ups

3 x 14-16 reps
Rest 30” b/s

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Workout

[workout_short title=’MON_WC1′ result_type=’time’]

For time:

50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

SetupTimer: Stopwatch / 25′ Time Cap
Equipment: Couple of Dumbbells, GHD.
Strategy: Semifinals crossfit games workout, chipper style.
Typical shoulder-midline chipper, first half is made to accumulate fatigue on shoulder-midline with push-pull-GHD triplet then the central 100 Overhead Squat with single Dumbbell is the hardest skill, mainly if you don’t have a good mobility.
Find some strategy to perform the overhead squat without no rep,
widen the foot stance and try to push the dumbbell behind the head for find a perfect arms lock.
In the second half is all about maintain good pace and try to relax the shoulder to pushing hard and break less as possible the last shoulder to overhead.

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Leaderboard

Plyometrics

3 Sets for Quality
  1. 6/8 Two Foot jumps over 30-40cm hurdle (2:25 in youtube link) Try to reactive work with foot and keep legs straight)
  2. 5 Medball underhand toss (Try reach max vertical height)
Two Foot jumps
Video
Medball underhand toss
Video

Power

Power Clean & Jerk

1+1+1+1 [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1+1 [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1+1 [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Every 2′ for 8′

You have 30″ Window to find Daily 4RM Power Clean&Jerk Drop&Go

Split Your 1st Session Here If You Can

Engine

10 Rounds For Quality

1000m Bike Erg @ [percent value=’70’ of=’ex-test-bike-erg’ in=’watts’][/percent] 10 Pull-ups
10 Box Jumps

Setup Equipment: BikeErg, Plio Box, Pull Up Bar.
Strategy Medium pace mixed engine workout, follow prescribed wattage on Bike and maintain a controlled pace in the pull ups – box jump, work with quality without pushing too hard the transition.
Achievement Accumulated some quality monostructural work before and after a sport specific couplet unites the benefit of the aerobic training and allows you to improve your sport specific workout capacity under fatigue.
Coming soon
Comments

Tuesday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Squat Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 6+6 Table High Rotation
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
Table High Rotation
Video
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video

Plyometrics

3 Sets for Quality
  1. 10 tall kneeling chest pass (Try to use your hips and arms together while bracing your core)
Tall kneeling chest pass
Video

Power

Jerk Drive

4 @[percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
4 @[percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
4 @[percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
4 @[percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
4 @[percent value=’95’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
4 @[percent value=’105′ of=’cleanjerk’ in=’kg’][/percent]

Front Rack Hold

6-8″ @[percent value=’115′ of=’cleanjerk’ in=’kg’][/percent] rest 1′
6-8″ @[percent value=’130′ of=’cleanjerk’ in=’kg’][/percent] rest 1′
6-8″ @[percent value=’145′ of=’cleanjerk’ in=’kg’][/percent]

Jerk from Rack – stop 3″ after after receiving

1 @[percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 5 set

Jerk from Rack

1 @[percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 5 set

Strength

Front Squat

5 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Pin Front Squat – Front Squat from bottom position
Every 45″ for 6′

1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Notes. Start from rack, control your eccentric phase until release barbell on safe bar or wooden blocks, then lift it as fast as possible
Pin Front Squat
Video

HIIT

6′ for quality

20/15 Cal Row
10 Burpees Over Erg
20 Overhead Squat @ Empty Bar
10 Sumo Deadlift High Pull @Empty Bar

rest 1′

Notes. Use this short amrap to prepare the following interval, increase the pace during the 6 minute to raise up heart rate and be ready to push hard from the beginning of first interval.
AMRAP 3′

25/20 Cal Row
12 Burpees Over Erg
25 Overhead Squat @35/25Kg
max Sumo Deadlift High Pull @35/25Kg
rest 2′ x 5 set

Firstbeat Option. You can reach:
Aerobic Training Effect –> over 3.0
Anaerobic Training Effect –> over 2.5
Rounds Cap –> 7
Rounds Min –> 3Setup Timer: Interval 3′ On – 2′ Off
Equipment: Rower, Barbell.
Strategy Pushing hard from the beginning, we suggest to Row over 90% of your exhaustion test wattage, pushing hard the burpee (pay attention to jump over the erg with both feet) then keep a good pace in the light overhead squat without pushing too hard to avoid to cut the movement.
Achievement Short interval/amrap allows you to pushing the pace hard from the beginning and try to maintain it until the end.
This workout don’t contain high level skill or heavy lift so you can push hard without think too much to don’t fail something.
If you work correctly the rest between round don’t allows you to restore completely so the score it should decrease every interval.

Stretching & Mobility

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

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
Coming soon
Comments

Wednesday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10″+8 Half Keeling Pallof Press + Rotation
  2. 8+8 Single Arm Ring Row Rotation
  3. 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Video
Single Arm Ring Row Rotation
Video

Engine

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Semifinal Athletes

Follow only orange parts

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10′ For Quality

Row @ [percent value=’50’ of=’ex-test-rower’ in=’watts’][/percent] At the end of every 2′ perform 10″ @ [percent value=’100′ of=’ex-test-rower’ in=’watts’][/percent]

EMOM 32′

1st –> Row @ [percent value=’95’ of=’ex-test-rower’ in=’watts’][/percent] 2nd –> Row @ [percent value=’80’ of=’ex-test-rower’ in=’watts’][/percent] 3rd –> Row @ [percent value=’65’ of=’ex-test-rower’ in=’watts’][/percent] 4th –> Row @ [percent value=’50’ of=’ex-test-rower’ in=’watts’][/percent]

Power Endurance – Midline

5 Rounds For Quality

1 Toes to Ring
1 Ring Pull-up
1 Ring Muscle-up
1 Ring Dips
rest 30″ b/s

5 Rounds for Quality

3 Half Strict HSPU
3 From Ground to Half Strict HSPU
1 Hand Release Strict HSPU
rest 30 b/s

For Time

[percent value=’100′ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] [percent value=’100′ of=’strict-handstand-push-ups’ in=”]Strict Handstand Push-ups[/percent]

rest 1:1

3 Rounds For Time

[percent value=’33’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] [percent value=’33’ of=’strict-handstand-push-ups’ in=”]Strict Handstand Push-ups[/percent]

rest 1:1

For Time

40 GHD Hyperextension

[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]

40 GHD Hyperextension

[percent value=’33’ of=’strict-handstand-push-ups’ in=”]Strict Handstand Push-ups[/percent]

40 GHD Hyperextension

Notes. Use the first two sections as a quality warm-up, work on improving technique for every movement and build a clean and smooth pattern, prepare the workout with this easy pace work are really helpful to have transfer when intensity gets up and you haven’t time to think too much.
In the For time you must manage the upper body muscular fatigue. You already tried GHD Situps and Ring Muscle/HSPU but you probably never try them with back chain fatigue combo so this is a chance to try out something. Questioning yourself: “Do this combo keep me weak or not?”

Strength Endurance

Lateral shot toss

12+12 x 5 set
rest 1′ b/s

Functional Strength – lateral shot toss
Video

Stretching & Mobility

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′

Coming soon
Comments

Thursday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

General Warmup

2 Sets for Quality
  1. 30″ Ring Plank Hold
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 8+8 Dynamic Pallof Press
  4. 8 Double Dumbbell Curl & Press
Half Strict Pull Ups
Video
Dynamic Pallof Press
Video
Double Dumbbell Curl & Press
Video

Gymnastic Skill Development

CHALLENGE TIME ?
‘Jumping Rope Climb’

How many can you get in 30”?
Get down however you want ?

Post your score on Istragram and tag @tommasonisi

Jumping Rope Climb
Video
HANDSTAND

Accumulate 60” Freestanding Handstand – Locked Version (don’t move your hands).
Scaled Version – > Unlocked Version (you can move your hands).

Rest 3’ then:

Accumulate 60” Freestanding Handstand Arms Flexed – Locked Version (don’t move your hands).
Scaled Version -> Put your feet on wall (facing).

CORE Complex

4 Dragon Flag (5” Eccentric Phase)
4 Roll to 5” L-Sit Position
4 Transition From Hang to Candle – Video Version

Rest 1’ x 3 Set

Scaled Version -> Roll to L-Sit Scaled (video)

Dragon Flag
Video
Roll to L-Sit
Video
Transition from Hang to Candle
Video

Swim Session

Warmup

4 x 100 m backstroke / backstroke double arms switch each 25m rest b/s 30″
Rest 2’
6 x 25 m alternate 2 breaststroke/one front crawl stoke rest b/s 40″
Rest 2’
4 x 25 m swim boar dolphin kick rest b/s 30”

Technique

6 x 25 m underwater dolphin use fin b/s 1’
6 x 25 m alternate 2 breaststrokes /1 arm front crawl use pull buoy

Workout

6 x 100 m front crawl @70% max effort rest 30”
Rest 1’
4 x 50 m backstroke easy pace rest b/s 20”
Rest 1’
8 x 50 m front crawl push hard rest b/s 2’

Cool down

200 m swim board using fins, 1 pool front crawl / 1 backstroke

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Stretching EMOM – Lower Body
Video
Coming soon
Comments

Friday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Aerobic Warmup

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Routine

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 

General Warmup

2 Sets for Quality
  1. 12 Straight Arms Band Pull Down in Hinge Position
  2. 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
  3. 4 Goblet Sumo Squat Tempo 3-5-1-1
  4. 12 Tall Kneeling double KTB push press alternate
Straight Arms Band Pull Down in Hinge Position
Video
TK Goblet Band Hip Extension
Video
Goblet Sumo Squat
Video
Tall Kneeling double KTB push press alternate
Video

Workout

For Time – cap 7′

1000/850m Bike Erg
50 Toes to Bar
25 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] 12 Sandbag Clean @150/100lbs

Notes. Take it easy on the Bike like [percent value=’70’ of=’ex-test-bike-erg’ in=’watt’][/percent] then try to split not over of 3 set during T2B. Keep focus in Shoulder to Overhead and preserve your energy for start the Sandbag Clean t&go to gain time

Plyometrics

3 Sets for Quality
  1. 6/8 alternated kneeling single leg jump (Try to reactive work with foot)
  2. 6/8 banded russian swing
Alternated single leg jump
Video
Banded russian swing
Video

Power

Squat Snatch

1+1+1 [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’57’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′ then

Every 2′ for 8′

You have 30″ Window to find Daily 4RM Squat Snatch Drop&Go

Strength

Snatch Balance + Overhead Squat

4 x 1+7 Reps @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Split Your 1st Session Here If You Can

Engine

AMRAP 8′

25+25 Unbroken Kettlebell Snatch @ 24/16Kg
500m Row @ [percent value=’60’ of=’ex-test-rower’ in=’watt’][/percent] 25 Box Jump @ 60/50cm

rest 2′ b/s x 3 set

SetupTimer: 3 Interval 8′ On – 2′ Off
Equipment: Kettlebell @ 24/16 Kg, Plyo box and C2 Rower.
Strategy Perform the Amrap at medium pace, imagine that it’s a 24′ Amrap without rest to set your pace.
If you work correctly you never need rest between movement, only some breath during the transition and keep on moving for every 8 minutes, and if you are able to improve score in every amrap not decrease it.
The medium pace allows you to be focused on a good form of gymnastic exercise and accumulates some qualitative volume.
Kettlebell Cycling is the best way to improve your power endurance, focus on your breath and try to maintain your pace for all 48 repetitions. You can think like, can I keep 1 rep every 5″? Or Every 4″? How much time does it take? you know that 500m Row and 25 Box Jump are more or less 3’30/4’00 of work.
Achievement Working on engine mixing monostructural and sport specific movement it’s perfect for a concurrent week when the workout must become more specific and similar to a crossfit competition workout to gain some confidence in every element combination.

Stretching & Mobility

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

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
Coming soon
Comments

Saturday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

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
  4. 8 Double Dumbbell Bulgarian Split Squat Clean & Press
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video
Double Dumbbell Bulgarian Split Squat Clean & Press
Video

Power Endurance

Every 30″ for 6′

5 Double Dumbbell Deadlift
3 Double Dumbbell Hang Clean
1 Double Dumbbell Shoulder to Overhead

rest 1’30

Every 45″ for 6′

7 Double Dumbbell Deadlift
5 Double Dumbbell Hang Clean
3 Double Dumbbell Shoulder to Overhead

rest 1’30

Every 1′ for 6′

9 Double Dumbbell Deadlift
7 Double Dumbbell Hang Clean
5 Double Dumbbell Shoulder to Overhead

Dumbbell Weight: We reccomend to do it in unbroken set. Try with heavy dumbbells as possible that allow you to do it in unbroken set

Strength Endurance

Every 5′ for 30′

20m Sandbag Bear Hug Carry @150/100lbs
300/250m Ski Erg
20m Heavy Yoke Carry or Carry 200/150Kg Back Rack Barbell

Achievements. Managing heavy and odd objects lets conditioning your body like armor. Embrace the fatigue.

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
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