Monday
General Warmup
Squat 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
12/10 cal Row – Assault Bike
6 + 6 Single Dumbbell Hang Squat Clean
10 Burpees Broad Jump
6 + 6 Half Kneeling Single Dumbbell Strict Press
30″ rest b/r
Work Capacity
Team of 2 – AMRAP 16′
100 alt. Wall Ball
100 alt. Box Jump Over
100 synchro Dumbbell & Kettlebell hang Snatch
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.
BPM Activation
2 Rounds – Increase pace across rounds
200m Run – 12/10 cal Row
20m Kettlebell Goblet Duck Walk
15 + 15 Single Arm Russian Swing
30″ rest b/r
Aerobic Power & Lactic Training
AMRAP 2′
16/12 Cal Bike or Row
25 Goblet Squat kettlebell 24/16Kg
max effort alt. Box Step up with single Dumbbell 22,5/15Kg
rest 4′ x 3 set
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 03:00 to 05:00 – 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
12′ 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 Sets of:
10 + 10 Single Dumbbell Renegade Row (1 hand on the ground – 1 hand on Dumbbell)
4 Mix Grip Strict Pull Ups (Left)
10 + 10 Single Dumbbell Chainsaw Row Rotational
4 Mix Grip Strict Pull Ups (Right)
30″ rest b/s
Power & Strength
Every 30″ for 2′
just 5 Kipping
Every 30″ for 2′
3 Kipping + 1 Hip to Bar
Every 30″ for 2′
2 Kipping + 1 Pull-ups + 1 Tempo 3″ Eccentric Phase in Arch Position
Every 30″ for 2′
(2 Kipping + 1 Pull-ups + 1 Tempo 3″ Eccentric Phase in Arch Position) x2 unbroken
Every 30″ for 2′
2 Kipping + 1 Pull-ups + 1 Tempo 3″ Eccentric Phase in Arch Position + 1 Pull-ups without re-kip
Spend 5′ for work on butterfly Pull-ups Rhythm
Focus to find correct timing form
Work Capacity
AMRAP 6′
6 Pull-ups
6 Front Burpees Box Jump Over
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.
BPM Activation
2 Rounds – Increase pace across rounds
15 Down & Up
10 + 10 Single Arm Ring/Bar Row
10 Diamond Push Ups
8 + 8 Cross Body Kettlebell Jefferson Curl – Light Weight
30″ rest b/s
Aerobic Capacity
For Time – Cap 30′ – Team of 3
Accumulate:
7500/7000m Row
500 Russian Swing 24/16Kg
250 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
Friday
General Warmup
15′ EMOM
- 45″ Bike/Skierg/Row
- 8 Barbell Bent Over Row 2″Hold @Top
- 20″+20″ Elbow Plank Star
- 16 Banded Press FTN/BTN Alternate
- 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Elbow Plank Star
Banded Press FTN/BTN Alternate
Kang Squat
Activation
2 Sets of:
“Kettlebell Complex”
3 + 3 Single Kettlebell Hang Clean
3 + 3 Single Kettlebell Hang Squat Clean
3 + 3 Single Kettlebell Front squat
3 + 3 Single Kettlebell Thruster
30″ rest b/s
** Try Unbroken Complex – No Sketchy Movement
Power & Strength
22′ AMRAP
Hang Squat Clean
Start From empty Bar and perform 5 repetitions unbroken without fail.
After each set successfully completed add 5Kg (20-25-30-35…)
Work Capacity
– Arch Rock odd set
– Hollow Rock even set
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
15′ EMOM
- 45″ Bike/Row/Run
- 15 Feet Banded RDL
- 5+5+5 3 Pos. Squat Band Face Pull
- 12 Hip Rotation + Flex Trunk
- 16 Downdog Toes Touch ALT
Feet Banded RDL
3 Pos. Squat Band Face Pull
Hip Rotation + Flex Trunk
Downdog Toes Touch
Activation
2 Sets of:
20m Single Plate Over Head Carry (Left)
5 + 5 Single Plate Windmill
20m Single Plate Over Head Carry (Right)
5 + 5 Single Plate Over Head Reverse Lunges + Knee Lift
30″ rest b/s
Power & Strength
EMOM 10′
ODD: (2+2)+(2+2) Single Dumbbell Squat Snatch + Overhead Squat
EVEN: 30″ 90 degrees Pike Handstand Box hold
Work Capacity
4 Rounds For Time – cap 8′
8 left Arm Dumbbell STOH
8 Toes to Bar
8 Right Arm Dumbbell STOH
8 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