Monday
General Warmup
15′ EMOM
- 45″ Skierg/Row/Bike
- 12 Wall Sit with Reach
- 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
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Activation
2/3 Sets of:
10 Double Dumbbell Reverse Curl – 2″ Hold Top Position
10 Banded Crossover – 2″ Hold Top Position
10 + 10 Double Dumbbell Bent Over Row Alternated – Hold Top Position the Dumbbell that is not working
30″ rest b/s
Work Capacity
Team of 2 – AMRAP 16′
50 Deficit HSPU
50 Deadlift 100/65Kg
OTM (Over The Minute) : 4 Synchro Burpees
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
Tuesday
General Warmup
Bodyweight Routine
Notes. Follow routine step by step.
Mobility
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
BPM Activation
2 Rounds – Increase Pace across Rounds
10/8 cal Row
6 Burpees Over the Row – High Pace
20m Walking Lunges
30″ rest b/r
Aerobic Power
AMRAP 2′
15/11 Cal Assault Bike or 12/10Cal Row (CAP 50″)
10 Double Dumbbell Clean&Jerk
5 Front Burpees Box Jump Over
max effort Overhead Squat empty Bar
rest 4′ x 3 set
* You can split it into 4 heat, one each 1 minute and a half:
From 00:00 to 02:00 – 1st heat
From 01:00 to 03:00 – 2nd heat
From 02:00 to 04:00 – 3rd heat
From 05:00 to 07:00 – 4th heat
At 06:00 restart the 1st heat… and go on.
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
General Warmup
15′ EMOM
- 45″ Row/Run/Bike
- 15 Banded Bent Over Row 1″Hold @Top
- 12 Plank with Trunk Rotation 1″Hold @Top
- 6+6 Straddle Pass Through PVC + Flex Trunk
- 12 Cossack to Cossack 1″Hold @Bottom
Banded Bent Over Row
Plank with Trunk Rotation
Straddle Pass Through PVC + Flex Trunk
Cossack to Cossack
Activation
2/3 Sets of:
10 Double Kettlebell “Z Press” Alternated
5 + 5 Kettlebell Windmill
5 + 5 Single Kettlebell Thruster + Over Head Squat
30″ rest b/s
Power & Strength
Ring Muscle ups progression
4 rounds I go you go of the following unbroken complex:
– 4 Ring Swing
– 3 Ring Pull-ups
– 2 Hip to Rings
EMOM 3′
4 Jumping Ring Muscle-ups
EMOM 3′
4 Ring Pass through from box or bench
EMOM 3′
4 Ring Muscle Ups or Muscle ups try out
Work Capacity
EMOM 9′
1st: 5 Ring Muscle ups or scale as need
2nd: 15 Shoulder to Overhead 40/25Kg
3rd: 30 Double Unders or 60 Single Unders
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
General Warmup
Bodyweight Routine
Notes. Follow routine step by step.
Mobility
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
BPM Activation
2 Rounds – Increase Pace across Rounds
10/8 cal Row – AB
10 Box Lateral Step up Over – Bodyweight
10 Single Kettlebell Sumo Deadlift – Heavy
20m + 20m Single Kettlebell Suitcase Carry – Heavy
30″ rest b/r
Aerobic Capacity
5 Rounds For Time – cap 30′
20 Burpees Hand Release
20m Left Arm Kettlebell Overhead Lunges 24/16Kg
20 Box Jump
20m Left Arm Kettlebell Overhead Lunges 24/16Kg
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
Friday
General Warmup
Squat Routine
Notes. Follow routine step by step.
Mobility
Ankle Mobility – Part 2
Activation
2/3 Sets of:
5 + 5 Goblet Bulgarian Split Squat
5 + 5 Single Kettlebell Sumo Stance Cross Body Rumenian Deadlift
5 + 5 Single Kettlebell Push Press – 2″ hold top position
30″ rest b/s
Power & Strength
Back Squat
Every 1’30” for 9′
5 reps incremental load, start from @ 65% of 1RM
EMOM 16′
1st – 3 Clean&Jerk Touch&go for max load lifted
2nd – Active rest with Air Squat
Work Capacity
3 rounds For Time – cap 6′
8 Clean&jerk @60/40Kg
16 sit-ups
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
Saturday
General Warmup
18′ EMOM
- 45″ Row/Bike/Skierg
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Tall Kneeling Band Pull
Plank Ring Hold
Tall Kneeling Band Hip Extension + KB Hold
Activation
2/3 Sets of:
10 Single kettlebell Jefferson Curl
8 + 8 Single Kettlebell Swing High Pull
8 + 8 Single Kettlebell Sumo Squat – Tempo 3.3.1.1
30″ rest b/s
Power & Strength
Every 2′ for 10”
5.5.3.3.1.1 Sumo Deadlift High Pull Takedown
Work Capacity
AMRAP 8′ ‘
12 Sumo Deadlift High Pull 40/25Kg
24 Double Unders or 60 SIngle Unders
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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