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)
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
- 12 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 12 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Activation 2 (AT)
2 Sets – Increasing Weights – of:
12 Banded Russian Swing
1′ rest b/s
Banded Russian Swing
Power & Power Endurance (PE)
5′ Assault Bike until HR is over 70% of MHR
no rest then
Kettlebell Cycling
Single Arm Kettlebell Swing
10+10 @16/12Kg
rest 15″ x 10 set
Double Kettlebell Russian Swings
10 @ 2 x 16/12Kg
rest 15″ x 10 set
Double Kettlebell Clean&Jerk
8 Kettlebell Clean&Jerk 2 x @16/12Kg
rest 15″ x 8 set
Double Kettlebell Snatch
6 Kettlebell Clean&Jerk 2 x @16/12Kg
rest 15″ x 6 set
Work Capacity (WC)
AMRAP 5′
20 Wall Ball
10 Power Clean drop&go 35/25Kg
rest 1′
AMRAP 5′
20 Box Jump
10 Shoulder to Overhead 35/25Kg
rest 1′
AMRAP 5′
40 Double Unders
10 Deadlift 35/25Kg
rest 1′
AMRAP 5′
20 Toes to Bar
10 Snatch Drop & go 35/25Kg
rest 1′
then jump into Aerobic Capacity Section without rest
Aerobic Capacity (AC)
Assault Bike
E2MOM 16′
1st – spin @ 75% of MHR
2nd – spin @65% of MHR
Reserved for ONAIR
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no rest
Assault Bike
E2MOM 16′
1st – spin @85% of MHR
2nd – easy pace
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Functional Strength (FS)
Reserved for ONAIR
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4 Sets “For Quality” of:
Find Max Effort Dynamic Plank Hold
Then
60″ Plank Push ups Rotational Row Alt. – Light Weight
2′ rest b/set
Dynamic Plank Hold
Plank Push ups Rotational Row
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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)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2 (Class)
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
- Prone Shoulder Angel – 10 reps (slowly)
- Wall Sit With Reach – 10 reps (push the wall with the forearm)
Ankle Mobility – Part 2
Activation 1 (AT)
2 Sets for Quality
- 12 Plank with Trunk Rotation 1″Hold @Top
- 12 Cossack to Cossack 1″Hold @Bottom
- 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Cossack to Cossack
3 Position Squat Band Face Pull
Activation 2 (AT)
2 Sets – Start from empty barbell – of:
6 Barbell Front Sots Press
1′ rest b/s
Barbell Front Sots Press
Power & Power Endurance (PE)
Clean & Jerk
2 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 20″
8 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 20″
3 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 20″
7 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 20″
4 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 20″
6 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 20″
5 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 3′ x 3 set
Reserved for ONAIR
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Power Clean + Below the Knees Squat Clean + Hang Power Clean
Every 90″ for 9′
(1+2+3) x 3 set @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
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Aerobic Capacity (AC)
Row (Check your Watts)
8′ easy pace until reach 75% of MHR
no rest then
Every 3:00 for 20′
– 30″ > 80% of max Watt
– 1′ @ 40% of max Watt
– 30″ > 70% of max Watt
– 1′ easy pace slow breath
Reserved for ONAIR
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– 15″ @ max effort
– 45″ @ 60% of max Watt
– 2′ easy pace < 50% of max Watt
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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
- 12 Plank with Trunk Rotation 1″Hold @Top
- 12 Cossack to Cossack 1″Hold @Bottom
- 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Cossack to Cossack
3 Position Squat Band Face Pull
Activation 2 (AT)
2 Sets of:
6 + 6 Single Kettlebell Swing Snatch Homolateral Reverse Lunges
1′ rest b/s
Single Kettlebell Swing Snatch Homolateral Reverse Lunges
Strength & Strength Endurance (SE)
Reserved for ONAIR
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3 Rounds For Quality
10 Paralettes Push-ups
10 alt. Cossack Squat
20+20″ side plank
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EMOM 15′
1st – 15 continue Air Squat Jump on 60/50cm box;
2nd – 40″ @ 70% of max Watt standing position – set damper to 10
3rd – 30″ Wall Squat – grab 16/12Kg Kettlebell in goblet position
Reserved for ONAIR
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3 Rounds For Quality
10 Paralettes Push-ups
10 alt. Cossack Squat
20+20″ side plank
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Work Capacity (WC)
For Time
3-6-9-12-15-18-21 Shoulder to Overhead 40/30Kg
6 Front Burpees Box Jumps over
then strictly Jump into Aerobic Capacity Section
Aerobic Capacity (AC)
Run
Reserved for ONAIR
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1Km @75% of MHR
2Km @ 85% of MHR
no rest then
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400m jog
200m Sprint pace
400m @ 1-mile pace
rest 20″ x 4 set
then
10′ @ 75% 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)
3 Sets “For Quality” of:
Accumulate
90″ Banded Bent Over Row – Go Medium Weight with Fast Pull & do not stop untill 1’30
then No Rest
60″ Single Kettlebell Floor Press Banded Row Hold – Left – Go Heavy!!
60″ Single Kettlebell Floor Press Banded Row Hold – Right – Go Heavy!!
2′ rest b/set
Banded Bent Over Row
Single Kettlebell Floor Press Banded Row Hold
Reserved for ONAIR
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3 Sets “For Quality” of:
Accumulate
60″ Side Bench Lateral Raise – Go Medium Weight but do not stop untill 1’30 (Left)
then No Rest
60″ Side Bench Lateral Raise – Go Medium Weight but do not stop untill 1’30 (Right)
then No Rest
60″ Dumbbell Pullover – Heavy Weight!!
2′ rest b/set
Side Bench Lateral Raise
Dumbbell Pullover
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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″ 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 – Increasing Weights – of:
12 Double Dumbbell Swing Snatch
1′ rest b/s
Double Dumbbell Swing Snatch
Power & Power Endurance (PE)
Power Snatch
2 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 20″
8 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 20″
3 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 20″
7 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 20″
4 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 20″
6 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 20″
5 @ [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’]
Squat Snatch + Below The Knees Deep Power Snatch + Hang Power 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)
Every 3′ for 18′
Odd set – 3 rounds of
5m Double Dumbbell Overhead Lunges 2×22,5/15Kg
5m Handstand Walk
5 Chest to Bar Pull-ups
Even set – EMOM 3′
4 Thrusters @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 4 Front Facing Burpees
no rest then jump into Aerobic Capacity Section
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 60′
Zone (@Tips): Alternate 17% Max Watt or Zone 2 (2 km) – 30% Max Watt or Zone 4 (700 m) – 40% Max Watt or Zone 5 – Standing Damper 8/9 (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: 85% / 92%
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
- 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 of:
6 + 6 Mix Grip Strict Pull ups
1′ rest b/s
Mix Grip Strict Pull ups
Swim Session (SW)
Warmup
2 x 50 m backstroke rest b/s 40″
4 x 25 m front crawl rest b/s 45″
6 x 25 m breaststroke rest b/s/ 30″
Workout
4 x 50 m front crawl aerobic pace breathe each 3 strokes rest b/s 1’
4 x 50 m front crawl aerobic pace breathe each 5 strokes rest b/s 1’10”
4 x 50 m front crawl aerobic pace breathe twice/pool strokes rest b/s 1’20”
8 x 50 @1’30” push hard
1 x 200 m aerobic pace
Deload
200 m backstroke only legs use fins
Reserved for ON AIR
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Advanced
Warmup
8 x 25 m front crawl rest b/s 30″
200 m swim board front crawl/ breaststroke
4 x 25 backstroke double arms
Workout
4 x 100 m front crawl aerobic pace breathe each 5 stroke rest b/s 50”
4 x 200 medley ( 50 m + 50 m + 50 m + 50 m ) butterfly* / backstroke / breaststroke / front crawl
rest b/s 1’20”
8 x 50 m front crawl push hard rest b/s @1’10”
1 x 100 m front crawl aerobic pace breathe each 5 strokes
rest 1′
Deload
200 m backstroke using fins
*if you can’t swim butterfly front crawl & dolphin kick
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Strength & Strength Endurance (SE)
For Time
50 Push-ups
40 Strict Chin-ups
30 Strict Ring Dips
20 Strict Pull-ups
10 Strict HSPU
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
5 Strict Paralettes HSPU
10 Strict Ring Muscle Ups
15 Strict Chest to Bar
20 Weighted Strict Ring Dips Medball 9/4Kg
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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