Monday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
Bodyweight Routine N.2
Notes. Follow routine step by step.
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Elbow Plank Star
- 10+10 FitBall Elbow Plank Rotation
- 10 FitBall LCHE
Elbow Plank Star
FitBall Elbow Plank Rotation
FitBall LCHE
Activation 2 (AT)
2 Sets – Increasing Weights – of:
12 Kettlebell Swing in & out
1′ rest b/s
Kettlebell Swing in & out
Power & Power Endurance (PE)
5′ Assault Bike until HR is over 70% of MHR
no rest then
Kettlebell Cycling
10′ AMRAP
Single Arm Russian Swings 16/12Kg
Reserved for ONAIR
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30″ rest then
Every 10″ for 10′
Odd Set
3 Kettlebell Snatch 16/12Kg right arm
Even Set
3 Kettlebell Snatch 16/12Kg left arm
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rest 30″ then
EMOM 10′
Odd Set
5 right arm Kettlebell Thrusters 16/12Kg
10 A Swings 16/12Kg
5 left arm Ketlebell Thrusters 16/12Kg
Even Set
5 left arm Kettlebell Thrusters 16/12Kg
10 A Swings 16/12Kg
5 right arm Ketlebell Thrusters 16/12Kg
Work Capacity (WC)
30 Rounds For Time
5 Pull-ups
10 Push-ups
15 Air Squat
then jump into Aerobic Capacity Section without rest
Aerobic Capacity (AC)
Assault Bike
15′ @ 75% of MHR
Reserved for ONAIR
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no rest
Assault Bike
EMOM 15′
1st – spin @85% of MHR
2nd – easy pace
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Functional Strength (FS)
Reserved for ONAIR
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3 Sets “For Quality” of:
90″ Inclined Double Kettlebell Bench Press Alternate – Go Heavy but don’t stop until 90″
then No Rest
90″ Light Banded Push Ups – steady pace
2′ rest b/set
Inclined Double Kettlebell Bench Press Alternate
Banded Push Ups
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Stretching & Mobility (MS)
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
Tuesday
Warmup Accessory (WA)
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
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
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
Activation 1 (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Tall Kneeling Step up&down Double Kettlebell Over Head
1′ rest b/s
Tall Kneeling Step up&down Double Kettlebell Over Head
Power & Power Endurance (PE)
Clean & Jerk
4 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]rest 20″
5 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]rest 20″
6 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]rest 20″
7 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]rest 20″
8 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]rest 3′ x 3 set
Reserved for ONAIR
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Power Clean + Below the knees Deep Power Clean + Hang Squat Clean
Every 90″ for 9′
(1+1+1) x 3 set @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]
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Row Watt Test (RT)
Warm Up
10′ Row
2′ – Damper 2 – 25 s/m
2′ – Damper 6 – 35 s/m
2′ – Damper 8 – 30 s/m
2′ – Damper 10 – 25 s/m
2′ – Damper 1 – Over 40 s/m
Then
in 30″ Find Max Watt – Damper 1
Aerobic Capacity (AC)
Row
8′ easy pace until reach 75% of MHR
no rest then
Every 1:30 for 15′
– 30″ max effort > 34 Strokes/min
– 30″ @ 28 Strokes/min
– 30″ easy pace < 24 Strokes/min
Reserved for ONAIR
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30″ rest
1500m @ 30 Strokes/min @ 85-87% of MHR
30″ rest
1000m @ 32 Strokes/min @ 88-90% of MHR
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then no rest
20′ @ 75% of MHR easy pace
Stretching & Mobility (MS)
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:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
Warmup Accessory (WA)
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
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Activation 2 (AT)
2 Sets of:
6 + 6 Cossack Lunges
1′ rest b/s
Cossack Lunges
Strength & Strength Endurance (SE)
Reserved for ONAIR
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3 Rounds For Quality
12 Hollow Rock
12 GHD Situps
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Every 4′ for 16′
30 Air Squat
20 Goblet Squat @24/16Kg
10 Double Kettlebell Squat 2×24/16Kg
active rest plank position
Reserved for ONAIR
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3 Rounds For Quality
12 Hollow Rock
12 GHD Situps
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Work Capacity (WC)
8′ AMRAP
24 Double Unders
8 Toes To Bar
4 Double Dumbbells Thrusters 2×22,5/15Kg
then
4′ Assault Bike Active Rest
8′ AMRAP
0,5Km Assault Bike
20 Wall Ball
then strictly Jump into Aerobic Capacity Section
Aerobic Capacity (AC)
Run
Reserved for ONAIR
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4Km @ 75% of MHR
no rest then
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1′ @ high intensity
30″ walking
x 8 set
then
30″ @ high intensity
1′ @ 80% of MHR
Stretching & Mobility (MS)
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:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
Functional Strength (FS)
12 Double Kettlebell Glute Bridge Floor Press – Heavy Weight
12 Lateral Plyo Push Ups Alternated2′ rest b/s
Double Kettlebell Glute Bridge Floor Press
lateral plyo push ups
Reserved for ONAIR
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3 Sets “For Quality” of:
Accumulate
90″ Inclined Batwing Kettlebell – Go Medium Weight but do not stop untill 1’30
then No Rest
90″ Barbell Snatch Grip Bent Over Row – steady pace and light weight
2′ rest b/set
Inclined Batwing Kettlebell
Barbell Snatch Grip Bent Over Row
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Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Friday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
Activation 2 (AT)
2 Sets – Increasing Weights – of:
12 Double Kettlebell Snatch Bottom Up
1′ rest b/s
Double Kettlebell Snatch Bottom Up
Power & Power Endurance (PE)
Power Snatch
4 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]rest 20″
5 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]rest 20″
6 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]rest 20″
7 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]rest 20″
8 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]rest 3′ x 3 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Power Snatch + Below The Knees Deep Power Snatch + Hang Squat Snatch
Every 90″ for 9′
(1+1+1) x 3 set @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
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Work Capacity (WC)
EMOM 20′
Odd set
5 Devil Press 2×15/10Kg
5 Step Over Box 2×15/10Kg
Even set
5 Double Dumbbell Power Clean 2×15/10Kg
5 Double Dumbbells Hang Squat Clean Thrusters (Hang Clusters) 2×15/10Kg
no rest then jump into Aerobic Capacity Section
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 70′
Zone (@Tips): Alternate 12% Max Watt or Zone 2 (3 km) – 20% Max Watt or Zone 3 (2 km) – 35% Max Watt or Zone 4 (1 km) – 40% Max Watt or Zone 5 – Standing Damper 10/8 (300 m)
Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: 80% / 90%
Stretching & Mobility (MS)
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
Saturday
Warmup Accessory (WA)
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
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation 1 (AT)
2 Sets for Quality
- 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
- 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
- 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
Activation 2 (AT)
2 Sets of:
6 Strict Toes to Ring
1′ rest b/s
Strict Toes to Ring
Swim Session (SW)
Warmup
4 x 25 front crawl easy pace rest b/s 10”
2 x 50 m backstroke b/s 45″
4 x 25 m breaststroke rest b/s 30″
3 x 50 m front crawl rest b/s 25 m backstroke
3 x 50 m swimboard rest b/s 40″
2 x 100 m front crawl aerobic pace rest b/s 30”
Workout
4 x ( 15 m + 60 m +25 m ) breaststroke only arms / front crawl / backstroke rest 30” b/s
8 x 50 m front crawl push hard @1’10”
Deload
200 m backstroke swim board using fins
Reserved for ON AIR
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Advanced
Warmup
3 x 100 m backstroke using fins rest b/s 40″
4 x 25 m underwater dolphin kick using fins rest b/s as needed
4 x 25 m underwater dolphin kick face up using fins rest b/s as needed
4 x 50 m swim board front crawl / breaststroke switch each pool rest b/s 30”
Workout
4 x 100 m front crawl aerobic pace rest b/s 30”
8 x ( 25 + 50 ) front crawl hard pace / backstroke easy pace no rest b/s
8 x 50 @1’
Deload
200 m backstroke using fins
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Strength & Strength Endurance (SE)
Every 2′ for 20′
Odd Set
max effort unbroken Strict Pull-ups
1 Legless Rope Climb or if you cannot, 1 Rope Climb
active rest Assault Bike only arms
Even Set
max effort unbroken Strict Chin-ups
1 Legless Rope Climb or if you cannot, 1 Rope Climb
active rest Assault Bike only arms
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 9′
max effort Bench Press @ [percent value=’50’ of=’bench-press’ in=’Kg’] [/percent] [percent value=’50’ of=’ring-muscle-ups-in-2′ in=’reps’] Ring Muscle-ups[/percent]
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Stretching & Mobility (MS)
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:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible