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Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Monday

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

Bodyweight Routine

Notes. Follow routine step by step.

Upper Body Mobility Routine

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
2 Sets for Quality
  1. 6/8 Walking Push ups
  2. 12 Cossack to Cossack 1″Hold @Bottom 
  3. 5+5+5 3 Position Squat Face Pull
Walking Push ups
Cossack to Cossack
3 Position Squat Face Pull
Reserved for ONAIR

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AMRAP 3’30

20 alt. Dumbbell Snatch @15/10Kg
8 Dumbbell Facing Burpees
16 alt. Dumbbell Snatch @15/10Kg
8 Dumbbell Facing Burpees
12 alt. Dumbbell Snatch @15/10Kg
8 Dumbbell Facing Burpees

rest 1’30

AMRAP 3’30

10+10 Hang Dumbbell Snatch @22,5/15Kg
8 Box Jump Over 60/50cm
8+8 Hang Dumbbell Snatch @22,5/15Kg
8 Box Jump Over
6+6 Hang Dumbbell Snatch @22,5/15Kg
8 Box Jump Over

rest 1’30

Strategy. Increase pace every Amrap, use previous one to prepare movement and load of following, try to recovery well in 90″ rest to be able to push hard on last and hardest intervals.

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AMRAP 3’30

20 alt. Dumbbell Snatch @22,5/15Kg
8 Burpees Box Jump Over 60/50cm
16 alt. Dumbbell Snatch @22,5/15Kg
8 Burpees Box Jump Over
12 alt. Dumbbell Snatch @22,5/15Kg
8 Burpees Box Jump Over
rest 2’30 x 6 set

Firstbeat Guided Option. Continue until Aerobic TE is over 3.0 and Anaerobic Training Effect are both over 2.5

Notes. Continue on Engine Section without rest
Setup: Perform the 3’30” Amrap with 2’30” Rest between. Repeat for 6 total set.
Strategy: Work time are longer and rest are shortly than last week but you must continue to push really hard from fist set, if you work correctly you can’t reproduce score in the following set.
Dumbbell Snatch and Burpee Box Jump Over are a classic Open Couplet then try to reproduce a hard pace as you performing the 17.1 re-do.
If you menage easily the 22,5 kg Dumbbell you can perform the snatch with semi-stiffed leg, in order to save your quad for the Burpee Box Jump Over.
Achievement: Teach to your body to recover all energy in the 2′30” Rest and be ready to Push Hard for another set.
Reserved for ONAIR

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40′ Running Clock – For Quality

10 Air Squat
8 Push-ups
6 Kipping Pull-ups
4 Single Dumbbell alt. Devil Press 22,5/15Kg
150m Ski Erg

Notes. Try to keep HR into Z3 constantly for 40′
Firstbeat Option. Try to reach Training Impulse between 100 and 120 for HIIT and Engine Sections
Setup: in this workout you have an alternation of one small Cindy Round a single Dumbbell Movement and short monostructural work on Skierg, we suggest to take Dumbbell and Skierg under the bar to minimize the transition time and perform all the workout like a 40’ controlled pacing Amrap following the heart rate/firstbeat advice.
Strategy: Perform this type of workout as a long skill accumulation to improve the proposed movement and work on details, for example the perfect form of Kipping Pull Ups and the Dumbbell arms change on the alternated Devil Press.
Achievement: Keep moving for 40’ minute, controlled pace and shorter rest and transition as possible.

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Split Your 1st Session Here If You Can

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[workout_short title=’CFG144′ result_type=’reps’]

AMRAP 14′

60 calories Row
50 Toes to Bar
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans @61/43Kg
20 Ring Muscle-Ups[/workout_short]

Setup: Workout start with Calories Row followed by Toes to Bar, Wall Ball, Clean and Ring Muscle Up, pay attention that this is an Amrap and not For time so if you finish a round before the cap time you must restart the sequence.
Strategy: This is a Open Workout, the 14.4.
In this Chipper workout modality, the danger was the high number of repetition of the same movement without break, that oblige to stress the same muscular district for a long time.
Analyzing every movement we can note that we have this sequence:
pull monostructural – short time
pull/core – gymnastic – medium level skill – high number of rep
push -light weight – high number of rep
pull – light/medium weight – high number of rep
pull+push – gymnastic – high-level skill.
Now every athlete can draw their own conclusion.
This is an example of how I would reasoning.
Row at a medium pace like 70/75% of exhaustion test wattage, get off from Rower and be able to hang on immediately on the bar is better than push hard and take a long rest seeing the bar.
If you have at least 35/40 unbroken Toes to Bar you can break it in a descendent medium set like 15-12-10-8-5 with short rest between.
If you have less then 30 unbroken Toes to Bar a good strategy could be performed shortest set always with short rest like 8-7-8-7-8-7-5.
Big set is always trouble for grip and core fatigue.
Elitè and tall athlete always perform 40 Wall Ball unbroken without a problem, if this movement is your weakness you can break it in 2 or 3 set like 25-15 or 20-10-10 to save your shoulder and control the heart rate. Short rest between sets is always the key.
Clean is about 40-50% of most athlete best Power Clean, in this case, you can perform it in a fast single set or some double/triple, target is to preserve the grip.
Ring Muscle Up obviously make the difference, an elite athlete can try to perform a big set and with a medium rest finish the remaining repetition, RX athlete could break at least in 3 set like 9-6-5 if the high skill gymnastic movement under fatigue is your weakness perform it in a set with a comfortable number of repetition with the aim of not having to take rests too long rest between sets.
This is only an example, use this type of logical reasoning to find your best effort.Achievement: improve your 2014 (or following) Open Results, find the correct strategy to maintain the control until the last minute when if you feel great you can open the gas!!
Full Body Stretching and Deload N.3

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′

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

Tuesday

Take your time to release your Lower Body

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
Foot Care Routine

Notes. 

Release Plantar Fascia 

Put a PVC under the Foot

  • Do 5 Presses + 5 toes lift x 4/5 Point

Toes Activation 

  • Unbalanced with the weight of the body forward

Then

  • Lift only Big Toe (3×5″+5)
  • Lift other toes and Big Toe push down (3×5″+5)
  • Lift all Toes (3×5″+5)

Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps

Squat Routine

Notes. Follow routine step by step.

Ankle Mobility – Part 3
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
Bear Crawl Hip Internal Rotation
Squat Position Pallof Press
Reserved for ONAIR

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Yoga Barbell – Back Squat

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Back Squat – tempo 3.3.X

5 x 2 reps @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Back Squat

2 x 6 reps @ rpe 8
rest 2′ b/s

Reserved for ONAIR

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Prone Grip Bent Over Row

5×5 @ @ [percent value=’58’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s

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For Time

[percent value=’20’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent] 10 Double Kettlebell Deadlift 2×32/24Kg
8m Handstand Walk
rest 1:1 x 3 set
rest 3′ x 4 waves

Setup: Perform the sequence Handstand Push Up – Kettlebell Deadlift – Handstand Walk with no rest between movement, then Rest 1:1 (work time = rest time) and repeat 3 times; after third set Rest 3’ and repeat all for 4 big sets.
Strategy: This is a typical shoulder + midline couplet, remember that go fast don’t mean don’t breathe when you are in a handstand position.
In the Deadlift with Kettlebell are easier to use the leg so try to preserve the lower back muscles to be more efficient on the Handstand Walk and perform every round unbroken.
Achievement: Perform a high volume of repetition with short recovery time and be able to repeat this effort under sectorial fatigue (midline-shoulder-upper body). Retarding the accumulation and improve the ability to dispose of the muscle lactate are the key to perform every strength/power endurance workout.
Reserved for ONAIR

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5 Set For Quality

8 Kettlebell Goblet Squat Pulse 1+1/4 @32/24Kg
8 A. Swings @32/24Kg
rest 1:2 – ratio –> Work Time:Rest Time

Notes. add or reduce Kettlebell weight if needed.
Setup: Start with Kettlebell on the ground and perform the sequence of movement and repetition prescribed, Goblet Squat and American Swing, then Rest double time of work and repeat for 5 Total Set
Strategy: Kettlebell Goblet Squat pulse is a Squat with double eccentric-concentric phases, when you go out to the bottom position stop at the parallel and come back to the hole then end the Squat.
At the end of the last Squat keep the Kettlebell on hands and start immediately the American Swing.
Achievement: Maintain solid pace for all the set, choose a correct weight that allows you to go unbroken.

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Split Your 1st Session Here If You Can

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The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power

Pay attention to:

  • Perception of the foot on the ground
  • Quality movement mechanics
  • Impact time which must be as short as possible
3 Sets for Quality
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
Reserved for ONAIR

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Hang Muscle Snatch + Overhead Squat

1+1 @emty Bar
x 20 set without rest b/s

Pause Snatch Lift Off + Power Snatch

2+(1+1) @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 2′
2+(1+1) @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 2′
2+(1+1) @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
2+(1+1) @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 3 set

Setup: Snatch Lift-Off is only the first step of the Snatch Deadlift, start from ground and finish at the knee, make a pause of 1-2” at the knee and come back to the floor, then perform a full Power Snatch.

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Squat Snatch
Every 30″ for 5′

1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]

rest 1′

Every 45″ for 6′

1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]

Then

1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 2 set
1 @ [percent value=’87’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 4 set

Flow: warm up with first two work at low percentage to buildt a solid lift, after the eightsingle at 65% start to perform triple, double and heavy single with prescribed rest. Repeat 4 time only last heavy rep.
Strategy: use warm up to work on every aspect of your lift, starting position, good vertical barbell trajectory, explosive triple extension and deep but solid catch.
Then try to trasfert this good form at high percentage, if every lift are equal to the previous one you can reproduce it also in a workout under fatigue.
Achievement: Lift heavy with good technique and improve it during the next week. Don’t fail any lift.
Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Triceps Myofascial Release

Biceps Myofascial Release

Hands and Forearms Myofascial Release Part 1

Hands and Forearms Myofascial Release Part 2

Hands and Forearms Myofascial Release Part 3

Hands and Forearms Stretching Part 1

Hands and Forearms Stretching Part 2

Full Body Stretching and Deload N.2

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

Wednesday

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

Bodyweight Routine N.2

Notes. Follow routine step by step.

Ankle Mobility – Part 3
2 Sets for Quality
  1. 4+4 Bear Crab Roll
  2. 12 Tall Kneeling Face Pull with Band
  3. 8 Toe Touch Squat
Bear Crab Roll
Tall Kneeling Face Pull with Band
Toe Touch Squat
Every 45″ for 3′
3 Rounds of

1 Power Snatch [percent value=’40’ of=’snatch’ in=’Kg’] 1 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’Kg’] 1 Hang Power Snatch @ [percent value=’40’ of=’snatch’ in=’Kg’] 1 Behind the Neck Push Press @ [percent value=’40’ of=’snatch’ in=’Kg’] rest 1′ x 4 set

Flow: Start with Barbell on the floor loaded with prescribed weight, perform 3 complexes every 45” for 4 round then take 1’ rest and repeat for 4 total set.
Strategy: Be smart, perform the Power Snatch with your comfort hands and foot stance to perform Overhead Squat. The movement must be fast and smooth, in this type of workout are better to finish 3” later with a breath for every movement that 3” earlier in total apnea.
Be focused on the sequence are also really important, try to don’t take a break between movement and don’t make mistake about exercise order.
Achievement: Perform the complex in the same form and time from first to last round. Pay attention to rhythm and reps quality avoid no reps like you are on the competition floor.
[workout_short title=’WED_WC1′ result_type=’reps’]

2’15 ON – 45″ OFF – Go Every 3′ x 15′

12 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] [percent value=’20’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 12 alt. Pistols Squat
max Cal Bike Erg

Notes. Chicken Modality – If you get fewer reps of last round them DON’T COUNT
Notes. Score is TOTAL REPS performed (with Shoulder to Overhead – C2B Pull Up and Pistol)

[/workout_short]

then (after 45″ rest perform)

[workout_short title=’WED_WC2′ result_type=’reps’]

Death by – Go Every 3′ – CAP 15′
Before the end of 2’15 complete

[percent value=’105′ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’105′ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] 45″ rest

[/workout_short]

Flow: Set your timer like 10 Round of 2’15” On – 45″ Rest between set, start the first 5 round and perform Shoulder to Overhead, C2B Pull Up and Pistol, in the time that remains Spin Max Calories on the Bikeerg.
Then deload the Barbell and start the second part of workout like a death by modality, you must to finish prescribed repetitions of Thruster and Bar Facing Burpees until the 2’15”.
Strategy: We know that the prescribed repetition and percentage are your substainable pace finded on 8’ test, so in the first part of workout you must go faster to have time to perform some Bike Calories, but pay attention at the chicken modality, distributed the effort for all time long and remembering that in the fifth round you must perform the same or more Calories that in the first.
Try yo go unbroken on the STOH because every break mean an one more Clean to perform, break the C2B if you are more confortable in little set with short rest and control the pace on the Pistol to preserve your leg (and knee).
In the second five round you must control the rhyithm like past week, repetition are little more but also working time, rest time is less so pay attention to be able to restore the heart rate and starting another interval.
Achievement: Target on first part of the workout was not to fail the chicken modality, if you can spin about the same Cal every round you are smart, self-knowledge athlete, 90% of the time workout under control are most important that be able to perform 20 Cal on first round and died on the floor.
The second part of workout is all about to mantain your substainable pace under fatigue and suffer a little…!
Every round completed can make the difference on final score so switch off the brain and keep on moving.
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Split Your 1st Session Here If You Can

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Reserved for ONAIR

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45′ Running Clock:

20″ Smooth Pace Sumo Deadlift High Pull @ 24/16Kg Kettlebell
10″ Row @ [percent value=’170′ of=’ex-test-rower’ in=’Watts’][/percent] 1′ rest b/ bouts

Firstbeat Option. Go until Anaerobic Training Effect reach 4.0. Calibrate your rest following your personal Cardiac Output w/ Drop in Z2/3 for begin into next round
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 with 30 Interval round – 30” on – 1’ Off (total time 45’).
Start the workout with Kettlebell near Rower.
Perform the Sumo Deadlift High Pull for prescribed time and without Rest get on the Row for the sprint, take 1’ of Rest and repeat.
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.
Firstbeat Option & NIRS Guided. : Restart the round when HR drop back to Z2 or when you reach Recovery Baseline. You can stop also if you reach 4.0 AnTe

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Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Triceps Myofascial Release

Biceps Myofascial Release

Hands and Forearms Myofascial Release Part 1

Hands and Forearms Myofascial Release Part 2

Hands and Forearms Myofascial Release Part 3

Hands and Forearms Stretching Part 1

Hands and Forearms Stretching Part 2

Full Body Stretching and Deload N.2

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

Thursday

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

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 
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 
Reserved for ONAIR

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Run
5 Rounds of

850m @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent] 150m @ [percent value=’100′ of=’ex-test-run’ in=’km/h’][/percent] 20” rest

OR

Row
5 Rounds of

1050m @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent] 200m @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent] 20” rest

Notes. You can also Spin on the Bike (x2) or Ski.
If use Bike or Ski convert Wattage as 60 and 100% of Exhaustion Test on the chosen ergometer.

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Split Your 1st Session Here If You Can

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Reserved for ONAIR

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Bench Press
For Time

9 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] 15 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] 21 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent]

Flow: Start with Barbell load at a first prescribed percentage, perform 9 rep and de-load the Barbell, follow the sequence until last 21 rep.
Strategy: Bench Press at low/medium percentage and high repetition could be a trap, muscles engaged are “small” and compensate with rest of body will help you limitedly, so pay attention to don’t run out all your energy on the first set.
Perform every set like an RPE 7/8 and every rep must be fast to minimizing time under tension.
Achievement: Don’t fail any lift, manage in a correct way scheme of the set, rep and rest to finish as quickly as possible.

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Every 5’ for 30’ in alternated set
Odd Set

5+5m Overhead Lunges @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 10 GHD Situps
5+5m Overhead Lunges @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 10 GHD Situps
5+5m Overhead Lunges @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 10 GHD Situps

Even Set

8 Deadlift @ [percent value=’63’ of=’deadlift’ in=’kg’][/percent] 5+5m Handstand Walk
6 Deadlift @ [percent value=’63’ of=’deadlift’ in=’kg’][/percent] 5+5m Handstand Walk w/ 10Kg Bumper Obstacle
4 Deadlift @ [percent value=’63’ of=’deadlift’ in=’kg’][/percent] 5+5m Handstand Walk w/ 10Kg + 20Kg + 10Kg Bumpers Obstacle (like Pyramid)

Flow: If you can load two different Barbell (one for Overhead Lunges and one for Deadlift)
Start with Barbell on the ground and perform the first interval of Overhead Lunges and GHD Sit Up, wait for the end of 5’ then start with the second interval with Deadlift and Handstand Walk, at 10’ restart from the first couplet and repeat the scheme for six total intervals.
Strategy: Work for quality, there are two types of couplet, the first is focused on shoulder and midline stability under fatigue, lock elbows and shoulder for greater stability on the Overhead Lunges, use a smooth pace on GHD for minimizing the midline fatigue.
The second couplet is focused on the midline stability, minimize the lower back fatigue on the Deadlift (focus on use leg and feet pushing the floor) to be more solid and be able to perform unbroken every section of Obstacle Handstand Walk.
Achievement: Work on high volume repetition with quality mixing strength movement and gymnastic high-level skill.
Don’t interpret every set like a for time workout.
Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
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.

Friday

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

Foot Care Routine

Notes. 

Release Plantar Fascia 

Put a PVC under the Foot

  • Do 5 Presses + 5 toes lift x 4/5 Point

Toes Activation 

  • Unbalanced with the weight of the body forward

Then

  • Lift only Big Toe (3×5″+5)
  • Lift other toes and Big Toe push down (3×5″+5)
  • Lift all Toes (3×5″+5)

Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps

Bodyweight Routine N.2

Notes. Follow routine step by step.

2 Sets for Quality
  1. 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
  2. 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
  3. 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Straight Arms Band Pull Down in Hinge Position
Single Leg SLDL with PVC
10′ For Quality

10 Double Kettlebell Russian Swings @2×12/16Kg
3/2 Strict Chin-ups
30″ rest

For Time

1 Legless Rope Climb
6 Double Kettlebell Russian Swings @2×24/16Kg
6 Double Kettlebell Squat @2×24/16Kg
6 Double Kettlebell Shoulder to Overhead @2×24/16Kg
1 Legless Rope Climb
active rest 3′ on Ski Erg @ [percent value=’25’ of=’ex-test-ski-erg’ in=’Watt’][/percent] x 8 set

Firstbeat Guided Option. Continue until Anaerobic Training Effect reach 3.0
Reserved for ONAIR

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Continue without rest to the Engine Section

Notes: Priority of this type of interval is the high intensity, if the prescribed weight of Kettlebell or the skill level does not allow you be smart and scale it.
For example, if I must break the double Kettlebell Shoulder to Overhead or I must taking 20” before to perform the final Rope Climb intensity it cannot be so high. In this case, you must prefer work with 20 kg Kettlebell, or perform 4/6 Kipping Stiff-Legged Chest to Bar Chin Up.
The same happened if after some interval you notice that you aren’t able to maintain a high effort, in this case, a good parameter and strong advice was to end the work when the score gets off the 85% of your best previous result.
For example, I have performed the second and best interval in 2’ (120”), in the seventh I exceed 2’18” (138” / +15%) I probably do the work and I can stop it.
Setup: Start the workout with two couples of Kettlebell, one for the warmup under the bar and one couple for the interval near the rope, set the Skierg on Watt for the active Rest.
After every round of Rope Climb – Kettlebell complex – Rope Climb performs 3’ of active rest on the Skierg and keep going until complete 8 total rounds.
Strategy: Use the initial Amrap like a warmup, easy pace, smooth movement and raise gradually your heart rate.
Push Hard every single round like several sprints then recovery during 3’ of easy spin on the Skierg.
Mid-level Gymnastic Skill and low repetition Heavy Kettlebell Complex, workout features are grip and upper body dominant, focus to push hard on your weakest point and gain some seconds to your starting plan, remember that 3’ of Rest allow you to recover well so don’t spare your effort.
Active Rest is really important not only to maintain warm the body and be ready to perform the next sprint at 100% but also allow physiological body process to recharge yourself during light work, don’t underestimate it!!
Achievement: Push really hard from the first interval, so force the body to be able to maximize the recovery process, this means work on the capacity to perform more anaerobic power output in less time.

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Reserved for ONAIR

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30′ Running Clock

8+8 Single Kettlebell Suitcase Deadlift @24/16Kg
10 Box Jump 50/40cm
8 Russian Swings @24/16Kg
10 Ring Dips
20 Single Unders

Notes. Try to maintain Cardiac Zone 3 for 30′
Setup: Start this workout immediately after the previous last interval’s work, so prepare before the Plio Box, setup the RIng at your comfortly heigh and your Speed Rope.
Strategy: Move with quality and a slower pace but continuously.
Try to perform this 30’ like a qualitative skill accumulation of the prescribed movement and work on a single aspect that thinks you need to improve.
For example, focusing on explosiveness on the jump or the kipping on the DIp…
Achievement: Keep moving for 30’ minutes, controlled pace and shorter rest and transition as possible

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Split Your 1st Session Here If You Can

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5′ AMRAP

19 cal Row
19 Wall Ball
rest 1′

4′ AMRAP

19 cal Row
19 Wall Ball
rest 45″

3′ AMRAP

19 cal Row
19 Wall Ball
rest 30″

2′ AMRAP

19 cal Row
19 Wall Ball
rest 15″

1′ AMRAP

19 cal Row
19 Wall Ball

Setup: Start the workout on the Rower (with Cal as units), near the target and the Med Ball.
Set the timer like a stopwatch and start at 0 – 6’ – 10’45” – 14’15” – 16’30”.
Stop the workout at 17’30”, Restart the Rower every time that you start a new set of Calories.
Strategy: Another typical Open Couplet, in this case, we talk about 19.1 workout.
The only difference was that the original one is an Amrap, today we have some rest, then, in theory, you can push little harder than during the Open workout.
Every interval starts with the Rower so doesn’t distract you, especially on the last set when Resti is so short.
This is a leg burner workout, the heart rate it must be high from the beginning because skill is easy and every rep is only a suffering question, pushing hard is the key-word, you know that you can Row the 19 Cal@ [percent value=’100′ of=’ex-test-rower’ in=’watt’][/percent] and in any case perform the Wall Ball unbroken.
Achievement: improve your Open Score, push hard on this sport-specific skill and improve the capacity to maintain a high rhythm for this medium time workout.
Work constantly on the high limit to anaerobic threshold with short rest time between set means learn to menage the effort without.

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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

Full Body Stretching and Deload N.3

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′

Saturday

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

Bodyweight Routine

Notes. Follow routine step by step.

Upper Body Mobility Routine

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

2 Sets for Quality
  1. 6/8 Walking Push ups
  2. 30″ Scapula Pull Up Hold
  3. 4 Half Strict Pull Up Tempo 3-1-1-5
Walking Push ups
Scapula Pull Up Hold
Half Strict Pull Ups
Box Butterfly Dip
3 Rounds Unbroken

5 Swing

1 Box Butterfly Dip

Rest 2’

3 Rounds Unbroken

4 Swing

2 Box Butterfly Dip

Rest 2’

3 Rounds Unbroken

3 Swing

3 Box Butterfly Dip

Rest 2’

Reserved for ONAIR

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2 Rounds Unbroken

2 Swing

4 Box Butterfly Dip

Rest 2’

2 Rounds Unbroken

1 Swing

5 Box Butterfly Dip

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Box Butterfly Dip
EMOM 8′

ODD Set: 3/1 Bar Pullover
EVEN Set: 3 Dragon Flag – 7″ Eccentric Phase

Dragon Flag
Handstand Complex

2m Handstand Walk (to Wall)

2 Strict HSPU / Kipping

2 Touch N Touch

2 Backward Handstand Walk (from Wall)

Rest 90” x 4

Touch & Touch
Press to Handstand

Try the Half Press to Handstand
(Box Press to Handstand)

Can you do it?

Half Press to Handstand

The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power

Pay attention to:

  • Perception of the foot on the ground
  • Quality movement mechanics
  • Impact time which must be as short as possible
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
Bench Over Hops
Reserved for ONAIR

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3″ Knees Stop Power Clean

1+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

Setup: 3″ pause Clean means start from the floor and stop the lift when the barbell is at knee high, maintain strong back and count until 3 then end the lift, during the pause work on correct position with shoulder over the bar, arms relaxed and strong back with chest up, knee and hip angle must be active to give a perfect vertical trajectory at the hip contact in the final triple extension

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Squat Clean & Jerk
Every 30″ for 5′

1 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 45″ for 6′

1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

1+1+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ x 2 set
1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 4 set

Setup: warm up with first two work at low percentage to buildt a solid lift, after the eight single at 60% start to perform triple, double and heavy single with prescribed rest. Repeat 4 time only last heavy rep.
Strategy: use warm-up to working on every aspect of your lift:
for the clean; correct starting position, good vertical barbell trajectory, patience to wait for the best triple extension position and fast turn under the bar for a perfect catch and fastest exit from the hole.
for the jer; slow and solid dip, explosive and long drive and fast feet moving for a stable overhead catch.
Then try to transfer this good form at a high percentage, if every lift is equal to the previous one you can reproduce it also in a workout under fatigue.
Catch and go is not allowed.
Achievement: Lift heavy with good technique and improve it during the next week. Don’t fail any lift.
Reserved for ONAIR

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Plank Position

Accumulate 3′

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alt. Back Rack Back Lunges

5 x 8+8 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Full Body Stretching and Deload N.2

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

Triceps Myofascial Release

Biceps Myofascial Release

Hands and Forearms Myofascial Release Part 1

Hands and Forearms Myofascial Release Part 2

Hands and Forearms Myofascial Release Part 3

Hands and Forearms Stretching Part 1

Hands and Forearms Stretching Part 2

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