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Monday

Routine

Bodyweight 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. 12 Banded Press FTN/BTN
  2. 8+8 HK Rotation Band
  3. 12 TK Hip Extension Banded
  4. 3 Low Hang Muscle Snatch + 3 Low Hang Power Snatch + 5 Thruster (start from empty bar, load by feel)
Banded Press FTN/BTN
Video
HK Rotation Band
Video
TK Hip Extension
Video

Weekly Training Interventions

[um_show_content roles=’um_top,administrator,editor’]
Marta Ricottini
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[um_show_content roles=’um_top,administrator,editor’]

a)

Box Swings

2 x 12
Rest 30” b/s

Box Swings & Dips

2 x 8-10
Rest 30” b/s

Box Swings & Dips on double Dumbbells or Paralettes

2 x 8-10
Rest 30” b/s

Stiff Legs light swings Ring Dips

2 x 8-10
Rest 30” b/s

8-6-4-2 Reps Unbroken For Quality

Double Dumbbell Strict Press 2x15Kg
Ring Push-ups
Strict HSPU

b)

Inchworm walk

Accumulate 20m

Hollow Rock

Accumulate 30 reps

PVC/Broomstick Rigs Sliding and push Back </h5
3 x 5
Rest 30” b/s
Unbroken Backward Handstand Walk

4 x 2,5m
Rest 20” b/s

Unbroken Handstand Walk w/ Roller between Ankles

4 x 2,5m
Rest 20” b/s

Unbroken Obstacle Handstand Walk

4 x 2,5m w/ 5 + 15Kg Bumper (5-15-5)
Rest 20” b/s

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[um_show_content roles=’um_top,administrator,editor’]
Stefano Carosso
[/um_show_content]

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

a)

Seated Barbell Press BTN

3 x 8 reps @empty bar
Rest 30” b/s

Power Position Barbell Press BTN

2 x 8 reps @empty bar
Rest 30” b/s

Overhead Squat + Positional Breathing

(1 + Bottom Pose – 2.1.5.2) x 5 set
Rest 45” x 2 set

tempo Kettlebell Windmill 3.3.3

2 x 3+3 @ 20-24Kg
Rest 1’ b/s

Single Kettlebell Overhead Squat

8+8 @ 20/24Kg (just 1 set)

Double Kettlebell Overhead Squat tempo 1.2.1 🙂

3 x 4 @ 2×8-16Kg
Rest 40” b/s

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 @ 25-30Kg
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

c)

Spinal Balancing – Quadruped T-Spine Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped T-Spine Flexion & Extension
Video
Below the Knees Hang Clean&Jerk

3 x 15 Reps @ 35-40Kg
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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[um_show_content roles=’um_top,administrator,editor’]
Chiara Salandra
[/um_show_content]

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

a)

Barbell Back Rack Bulgarian Split Squat

4 x 8+8 – Building set
Rest 1’ b/s

Assault Bike

45-60’ @ 180-220 Watts

Heavy Russian Swings

3 x 8 @ 32Kg
Rest 30” b/s

b)

Double Kettlebell Front Rack Box Step Up

4 x 8+8 @ 2 x 12-20Kg
Rest 1’ b/s

2 Rounds @ 50-55% of MHR

4’ Row (20-24 s/m w/ Damper set to 3)
4’ Run
4’ Ski Erg (28-32 s/m w/ Damper set to 2)
4’ Bike Erg (Damper set to 1-2)

Hip Thrust – kettlebell on Hip

3 x 8 @ 32Kg
Rest 30” b/s

c)

Belt Squat

4 x 12 @ 20-32Kg Kettlebell
Rest 1’ b/s

60’ EMOM – 30” ON – 30” OFF

1st – Walking Lunge
2nd – Ski Erg
3rd – Bike Erg
4th – 2+2 Monkey Rolls + 1+1 Crab Reach
5th – alt. Box Step up @50cm
6th – Burpees

Notes. *HR should NOT exceed 60% of MHR at any point.
Monkey Rolls
Video
Crab Reach
Video
Clean Pull

5 x 3 @65Kg
Rest 30” b/s

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[um_show_content roles=’um_top,administrator,editor’]
Francesca Zagaglini
[/um_show_content]

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

a)

Goblet Squat

3 x 6 @ 24-32Kg
Rest 45” b/s

Double Hands Kettlebell Push Press

3 x 6 @ 20-32Kg
Rest 45” b/s

Notes. *put your hands on kettlebell bottom position
Wall Ball
20” ON – 10” OFF

Max reps @ 9Kg x 8 set

Notes. *add 1 set every 1-2 session
AMRAP 3’

Wall Ball @4Kg

Notes. *focus on breathing, exhale during eccentric and inhale after ball throws.
Notes. *add 15” every 1-2 session

b)

Barbell Shoulder Press

3 x 12 @ rpe 7
Rest 1’ b/s

Bike Erg

6’ @ [percent value=’50’ of=’ex-test-bike-erg’ in=’watts’][/percent] + sprint every min for 6-7″
Rest 1’ then

3 Waves of

45” max GHD Hyperextension
1’ @ [percent value=’100′ of=’ex-test-bike-erg’ in=’watts’][/percent] 2’ @ [percent value=’70’ of=’ex-test-bike-erg’ in=’watts’][/percent] 3’ @ [percent value=’50’ of=’ex-test-bike-erg’ in=’watts’][/percent] Rest 15”

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[um_show_content roles=’um_top,administrator,editor’]
Iurii Marincenco
[/um_show_content]

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

a)

Beginner Hamstring Flexibility Routine
Beginner Hamstring Flexibility Routine
Video
Band Assisted Razor Curl

2 x 10-12
Rest 1’ b/s

Notes. *band on Rig’s bar
Razor Curl
Video
Assault Bike

45-60’ @ 220-250 Watts

b)

Hamstring Flexibility Routine
Hamstring Flexibility Routine
Video
Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM
Glute Ham Raises
Video
2 Rounds @ 50-55% of MHR

4’ Row (20-24 s/m w/ Damper set to 3)
4’ Run
4’ Ski Erg (28-32 s/m w/ Damper set to 2)
4’ Bike Erg (Damper set to 1-2)

c)

Beginner Hamstring Flexibility Routine
Beginner Hamstring Flexibility Routine
Video
Band Assisted Nordic Curl

3 x 4-6 reps

Nordic Curl
Video
60’ EMOM – 30” ON – 30” OFF

1st – Walking Lunge
2nd – Ski Erg
3rd – Bike Erg
4th – 2+2 Monkey Rolls + 1+1 Crab Reach
5th – alt. Box Step up @50cm
6th – Burpees

Notes. *HR should NOT exceed 60% of MHR at any point.
Monkey Rolls
Video
Crab Reach
Video

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[um_show_content roles=’um_top,administrator,editor’]
Gaetano Pezzullo
[/um_show_content]

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

Hamstring Flexibility Routine
Hamstring Flexibility Routine
Video
Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM
Glute Ham Raises
Video
2 Rounds @ 50-55% of MHR

4’ Row (20-24 s/m w/ Damper set to 3)
4’ Run
4’ Ski Erg (28-32 s/m w/ Damper set to 2)
4’ Bike Erg (Damper set to 1-2)

b)

Goblet Squat

3 x 6 @ 32-40Kg
Rest 45” b/s

Double Hands Kettlebell Push Press

3 x 6 @ 24-40Kg
Rest 45” b/s

Notes. *put your hands on kettlebell bottom position
Wall Ball
20” ON – 10” OFF

Max reps @ 15Kg x 8 set

Notes. *add 1 set every 1-2 session
AMRAP 3’

Wall Ball @6Kg

Notes. *focus on breathing, exhale during eccentric and inhale after ball throws.
Notes. *add 15” every 1-2 session

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Sport Specific

5 For Quality’

[percent value=’25’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent]

30″ Assault Bike easy pace

[percent value=’25’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent]

30″ Assault Bike easy pace

rest 2′ then

Buy in

30″ Assault Bike over [percent value=’240′ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 30″ then immediately

EMOM 6′

1st – [percent value=’36’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] + [percent value=’36’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent]

2nd – [percent value=’46’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] + [percent value=’26’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent]

3rd – [percent value=’26’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] + [percent value=’46’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent]

rest 1′ x 5 set

Pace. Start every time from 30″ Assault Bike then approach the 6′ EMOM.
Distribuite all the reps into the minute. Don’t Rush. Use the EMOM to restore your Rhythm.
Target. After big stressor try to restore yourself and trasform a-cyclical work into cyclical. Put an HR Sensor and try to keep (after 6-7′ of work) the same HR Work Zone.
Achievement. Techinque, Every reps must be like the first one. Make your movement as solid as possible.
Breathing. You have a lot of time. Breath Well with Full Thoracic engagement.

Split Your 1st Session Here If You Can

Strength

Bench Press

Remping by triple up to [percent value=’70’ of=’bench-press’ in=’kg’][/percent]

Bench Press

15″ max effort @ rpe 9 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] rest 1’30 x 8 set

Shoulder Press

3 x 10 @ [percent value=’42’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s

Mixed Modality

[workout_short title=’MON_MM1′ result_type=’time’]

3 Rounds For Time

20 Toes to Bar
20 Wall Ball 9/6Kg
80 Double Unders
cap: 9′

Notes. Sustained pace workout. If you can manage it unbroken.. do it! Breath and relax during first round, pay attention to be smooth during second and grit your teet on the third.

[/workout_short]

Leaderboard

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
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

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 
90/90 Hip Mobility Routine
Video

Notes. 

90/90 Hip Mobility Routine 

  • 10 Passive Flex Trunk with Arms 
  • 5 Posterior Leg Lift with 5” Hold 
  • 5 Flex Trunk with 5” Hold 
  • 5 Flex Trunk 
  • Other side 
  • 10 Alternate Pancake Touch the Feet 
  • 5 Pancake Trunk Rotation 
  • 5 Pancake Trunk Rotation with Reach 
  • Other Side 
  • 5 Hip External Rotation with Hands stop Opposite Hip  
  • 5 Hip External Rotation with Isometric Hold Opposite Hip 
  • Other Side 
  • 10 Alternate Open Hip 
Ankle Mobility – Part 3
Video

General Warmup

2 Sets for Quality
  1. 6 Supinated Bar Strict Knee to Chest
  2. 6+6 Half Kneeling Kettlebell Bottom Clean + HALO
  3. 4 Goblet Sumo Squat Tempo 3-5-1-1
Supinated Bar Strict Knee to Chest
Video
Half Kneeling Kettlebell Bottom Clean + HALO
Video
Goblet Sumo Squat
Video

Plyometrics

3 Sets for Quality
  1. 6/8 Drop Box Bottom Position Hold 2″ each reps
  2. 10/12 Bench Over Hops (Try to reactive work with foot)
Drop Box Bottom Position Hold
Video
Bench Over Hops
Video

Power

Power Clean + Front Squat

3+3 @ [percent value=’43’ of=’squatclean’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’53’ of=’squatclean’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’63’ of=’squatclean’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’53’ of=’squatclean’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’63’ of=’squatclean’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’73’ of=’squatclean’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’63’ of=’squatclean’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’73’ of=’squatclean’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent] rest 3′

Squat Clean

1+1+1 @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’94’ of=’squatclean’ in=’kg’][/percent]

Engine

25′ Running Clock – Extended Desaturation Training
Row

1′ @ [percent value=’120′ of=’ex-test-rower’ in=’watts’][/percent] rest 1’30 b/bouts

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

Marincenco – Pezzullo – Salandra
Ski Erg

3′ @ [percent value=’55’ of=’ex-test-ski-erg’ in=’watts’][/percent] 3′ @ [percent value=’65’ of=’ex-test-ski-erg’ in=’watts’][/percent] 3′ @ [percent value=’75’ of=’ex-test-ski-erg’ in=’watts’][/percent] rest 1′
2′ @ [percent value=’60’ of=’ex-test-ski-erg’ in=’watts’][/percent] 2′ @ [percent value=’70’ of=’ex-test-ski-erg’ in=’watts’][/percent] 2′ @ [percent value=’80’ of=’ex-test-ski-erg’ in=’watts’][/percent] rest 1′
1′ @ [percent value=’65’ of=’ex-test-ski-erg’ in=’watts’][/percent] 1′ @ [percent value=’75’ of=’ex-test-ski-erg’ in=’watts’][/percent] 1′ @ [percent value=’85’ of=’ex-test-ski-erg’ in=’watts’][/percent] rest 2′ x 2 set

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Split Your 1st Session Here If You Can

Gymnastic Strength/Power Endurance

6 Set For Quality

[percent value=’30’ of=’maxpull-ups’ in=’reps’]Strict Pull-ups[/percent] [percent value=’30’ of=’strict-handstand-push-ups’ in=’reps’]Strict Handstand Push-ups[/percent] rest 30″,45″,1′,45″,30″ b/s

Every 4′ for 16′

[percent value=’60’ of=’hspu-in-2′ in=’reps’]Handstand Push-ups[/percent] +[percent value=’60’ of=’c2b-in-2′ in=’reps’]Chest to bar[/percent]

Notes. Use the right form, try to be powerful. Target is not time of the set but accumulates regional fatigue, so don’t cheat with bouncing or shorten leverage movements.

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

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

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 or 10 GHD HE
  4. 4 Hip Power snatch + 4 Hang Power snatch + 4 Low Hang Power snatch (start with empty bar and add load by feel)
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Sport Specific

5 For Quality’

[percent value=’25’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent]

30″ Row @ easy pace

[percent value=’25’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

30″ Row @ easy pace

rest 2′ then

Buy in

30″ Row over [percent value=’150′ of=’ex-test-rower’ in=’watts’][/percent] rest 30″ then immediately

EMOM 6′

1st – [percent value=’36’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] + [percent value=’36’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

2nd – [percent value=’46’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] + [percent value=’26’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

3rd – [percent value=’26’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] + [percent value=’46’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

rest 1′ x 5 set

Pace. Start every time from 30″ Row then approach the 6′ EMOM.
Distribuite all the reps into the minute. Don’t Rush. Use the EMOM to restore your Rhythm.
Target. After big stressor try to restore yourself and trasform a-cyclical work into cyclical. Put an HR Sensor and try to keep (after 6-7′ of work) the same HR Work Zone.
Achievement. Techinque, Every reps must be like the first one. Make your movement as solid as possible.
Breathing. You have a lot of time. Breath Well with Full Thoracic engagement.

Split here your sessione if you can

Strength

Back Squat

Ramping by triple up to [percent value=’70’ of=’backsquat’ in=’kg’][/percent]

Back Squat

15″ max effort @ rpe 9 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 1’30 x 8 set

Hip Thrust

3 x 8 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

Midline Work

8 Rounds for Time – 1’ON – 30″ OFF

10m Double Kettlebell Overhead Lunges 2×24/16Kg
5+5m Handstand Walk with 5+10+15+10+5Kg bumper obstacles

Notes. Both sections should be done unbroken.

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. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 12 L-Box HS Shoulder Taps @1″hold each reps
Single Arm Ring Row
Video
Inchworm
Video
L-Box HS Shoulder Taps
Video
2 Sets for Quality
  1. 10m Crab Walk
  2. 15 Scapula push ups
  3. 15 Scapula push ups
  4. 10/15″ Ring Support Top position
Crab Walk
Video

Gymnastic Skill Development

HANDSTAND

Practice 5 Set of ‘Tripod Handstand Tutorial’

Tripod Handstand Tutorial
Video

Then

Accumulate 10 Reps of ‘Kick to Full Plank Position’

Kick to Full Plank Position
Video

Then

Accumulate 10 Reps of ‘Kick To Hollow Position’

Kick to Hollow Position
Video
HANDSTAND

10” Handstand Hold on Wall

10” Handstand Hold on Wall with flexed arms

3 Strict Handstand Push Up on Wall

Rest 90” x 4 Set

RINGS

16 Hollow Rocks

16 Superman Rocks

16 Ring Mini Swing

Rest 1’

14 Hollow Rocks

14 Superman Rocks

14 Ring Swing

Rest 1’

12 Hollow Rocks

12 Superman Rocks

12 Ring Push Back

Rest 1’

10 Hollow Rocks

10 Superman Rocks

10 Ring Muscle Up(Scaled-> Hip to Ring)

Mini Swing
Video
Ring Swing
Video
Ring Push Back
Video
Reserved for ONAIR

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

CORE

30” Ellbow Plank

30” Roll Back to 3” L-Sit

Rest 1’ x 3

Roll Back to 3” L-Sit
Video

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Engine

Swim
4 Rounds For Quality

25m Back Stroke
25m Free Style

For Time

15m Apnea + 35 m Free Style
rest 1:1 x 8 set
rest 2′
200m any Style

Cool Down

100m Back Stroke

Stretching & Mobility

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

Friday

Routine

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 
90/90 Hip Mobility Routine
Video

Notes. 

90/90 Hip Mobility Routine 

  • 10 Passive Flex Trunk with Arms 
  • 5 Posterior Leg Lift with 5” Hold 
  • 5 Flex Trunk with 5” Hold 
  • 5 Flex Trunk 
  • Other side 
  • 10 Alternate Pancake Touch the Feet 
  • 5 Pancake Trunk Rotation 
  • 5 Pancake Trunk Rotation with Reach 
  • Other Side 
  • 5 Hip External Rotation with Hands stop Opposite Hip  
  • 5 Hip External Rotation with Isometric Hold Opposite Hip 
  • Other Side 
  • 10 Alternate Open Hip 
Ankle Mobility – Part 2
Video

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. 3 Hang Power Clean + 3 Front Squat + 3 Push Press + 3 Thruster (start from empty bar and add load by feel)
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March 1″Hold @Top Position
Video

Sport Specific

5 For Quality’

[percent value=’25’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]

30″ Bike Erg @ easy pace

[percent value=’25’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

30″ Bike Erg @ easy pace

rest 2′ then

Buy in

30″ Bike Erg over [percent value=’150′ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 30″ then immediately

EMOM 6′

1st – [percent value=’36’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] + [percent value=’36’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

2nd – [percent value=’46’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] + [percent value=’26’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

3rd – [percent value=’26’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] + [percent value=’46’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

rest 1′ x 5 set

Pace. Start every time from 30″ Row then approach the 6′ EMOM.
Distribuite all the reps into the minute. Don’t Rush. Use the EMOM to restore your Rhythm.
Target. After big stressor try to restore yourself and trasform a-cyclical work into cyclical. Put an HR Sensor and try to keep (after 6-7′ of work) the same HR Work Zone.
Achievement. Techinque, Every reps must be like the first one. Make your movement as solid as possible.
Breathing. You have a lot of time. Breath Well with Full Thoracic engagement.

Split Your 1st Session Here If You Can

Strength

Deadlift

Ramping up to [percent value=’70’ of=’deadlift’ in=’kg’][/percent]

Deadlift

15″ max effort @ rpe 9 @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 5 set

Elbow Plank Position

4 x 1′ ON – 15″ OFF

Notes. Put some bumper over your back if you want

Strength/Power Endurance

[workout_short title=’FRI_PE1′ result_type=’time’]

For Time

5+5 Dumbbell Hang Snatch @30/22,5Kg
10 Bar Muscle Ups
4+4 Dumbbell Hang Snatch @30/22,5Kg
8 Ring Muscle Ups
rest 1′
4+4 Dumbbell Hang Snatch @30/22,5Kg
8 Bar Muscle Ups
3+3 Dumbbell Hang Snatch @30/22,5Kg
6 Ring Muscle Ups
rest 1′
3+3 Dumbbell Hang Snatch @30/22,5Kg
6 Bar Muscle Ups
2+2 Dumbbell Hang Snatch @30/22,5Kg
4 Ring Muscle Ups

[/workout_short]

Leaderboard

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

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
Frog Hip Mobility Routine
Video

Frog Hip Mobility Routine 

  • 5 HK Hip Extension 
  • 5 HK External Rotation Hip extension 
  • 5 HK Internal Rotation Hip extension 
  • Other Side 
  • 5 Groin Stretch Orizzontal Foot 
  • 5 Groin Stretch Vertical Foot 
  • 5 Groin Hip Extension Vertical Foot 
  • Other Side 
  • Frog Position Right Leg 20” Hold and Left Leg Push 20” On the Ground 
  • Other Side 
  • Frog Position Right Leg Hold in Maximal Internal Rotation while Left Leg perform 10 Internal Rotation 
  • Other side 
  • 90/90 5 Hip Extension 5” Eccentric Descent 
  • Other Side 
Ankle Mobility – Part 3
Video

General Warmup

2 Sets for Quality
  1. 6+6 Table High Rotation
  2. 15+15 Power Position Band OH External Rotation
  3. 8 Toe Touch Squat 
Table High Rotation
Video
Power Position Band OH External Rotation
Video
Toe Touch Squat
Video

Plyometrics

3 Sets for Quality
  1. 6/8 Tall Kneeling Over Head Shot toss
  2. 7/8 Forward Power Hops
tall kneeling over head shot toss
Video
Forward Power Hops
Video

Power

Power Snatch + Behind the Neck Jerk

3+3 @ [percent value=’43’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’53’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’63’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’53’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’63’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’73’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’63’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’73’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’83’ of=’snatch’ in=’kg’][/percent] rest 3′

Hang Squat Snatch

3 @ [percent value=’83’ of=’snatch’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’83’ of=’snatch’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’87’ of=’snatch’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’89’ of=’snatch’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’92’ of=’snatch’ in=’kg’][/percent]

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Engine
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Assault Bike

10′ – every 2′ perform 5″ progressive sprint

45′ of Repeated Desaturation Training

10″ over [percent value=’280′ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 1′ b/ bouts

Notes. NIRS Guided. Reach performance baseline and wait until SmO2 get back to Recovery Baseline. Stop if you can’t reach baselines or deplection it’s no longer possible.
Flow: Set the timer like a stopwatch.
Get on the Assault Bike for the sprint, take 1’ of Rest and repeat, for 45′ total minutes.
Strategy: Terminate workout when:
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit designated pace
When you fail, in the remaining time cool down until 45:00 by easy monostructural elements. Increasing wattage you risk lost in muscle coordination.
Achievement: This type of work is one of the best ways to increase mitochondrial biogenesis and density.
Marincenco – Salandra
20 Rounds For Quality of

4 Goblet Squat @32/24Kg
5 Strict Press @35/20Kg
6 alt. Step Up Back Rack @35/20Kg
7 Cal Ski Erg @easy pace
20″ rest

[/um_show_content]

Strength Endurance

AMRAP 4′

1 Pegboard
20 GHD Situps
1 Pegboard
10 Strict Weighted Ring Dips @9/4Kg Medball
1 Pegboard
max Double Dumbbell Step Over Box @2×30/22,5Kg @50cm

rest 2′ x 3 set

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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