Monday
General Warmup
18′ EMOM
- 45″ Bike/Row/Skierg
- 6+6 Squat Rotation with Reach
- 40″ Inverted Ring Row Hold
- 8 Split Squat DX Tempo 2-1-1-2
- 16 DownDog Toes Touch 1″ Hold
- 8 Split Squat DX Tempo 2-1-1-2
Squat Rotation with Reach
Inverted Ring Row Hold
Split Squat
DownDog Toes Touch
Activation
2/3 Sets of:
8 + 8 Single Dumbbell Floor Press
8 + 8 Cross Body Single Dumbbell Rumenian Deadlift
8 + 8 Single Dumbbell Over Head Split Squat
30″ rest b/s
Power & Strength
Every 3′ for 15′
7 Bench Press @ 50% 1RM
14 push-ups
Work Capacity
AMRAP 3′
600/530m Row
max effort burpees over the row
rest 1′
AMRAP 3′
35 Air Squat
25 Push-ups
15 V-ups
max effort burpees
rest 1′
AMRAP 3′
60 alt.Step up DB 22,5/15Kg
max effort 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
Tuesday
General Warmup
15′ EMOM
- 45″ Row/Bike/Skierg
- 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 Sets of:
20m + 20m Single Kettlebell Over Head Carry
15 Banded Over Head Squat – 2″ Hold Bottom Position
8 + 8 Half Kneeling Single Kettlebell Press – 2″ Hold Top Position
30″ rest b/s
Work Capacity
Team of 2- 8 Rounds for time
200 m synchro Run
15 Overhead Squat kettlebell/dumbbell 24/16Kg
10 HSPU
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
Bodyweight Routine
Notes. Follow routine step by step.
Mobility
Ankle Mobility – Part 2
BPM Activation
2 Rounds – Increase Pace Across Rounds
12/10 Cal Row / AB
20 Cossack Squat Alt. (Bodyweight)
12 Plate GTOH
30″ rest b/s
Aerobic Power & Lactic Training
For Time – cap 4′
4 Rounds of
10 Box Jump
8 alt. Dumbbell Snatch 22,5/15Kg
rest 4′ x 3 set
From 00:00 to 04:00 – 1st heat
From 01:00 to 05:00 – 2nd heat
From 02:00 to 06:00 – 3rd heat
From 03:00 to 07:00 – 4th heat
At 08:00 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
Thursday
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 Sets of:
8 + 8 Single Dumbbell Arnold Press
8 + 8 Single Dumbbell Cross Body Jefferson Curl
15 Single Dumbbell Weighted Hollow Body Rocks
30″ rest b/s
Power & Strength
Every 30″ for 2′
2 Wall Climb
Every 30″ for 2′
1wall climb + 1 slowest ONLY negative hspu face to the wall
Every 30″ for 2′
1 Wall climb + 3 strict hspu face to the wall
Every 30″ for 2′
4 stiff legs kipping HSPU
Every 30″ for 2′
2 right + 2 left, Single Leg Kip HSPU
Spend 5′ working on HSPU
Focus to find correct form
Work Capacity
AMRAP 5′
6 HSPU
8 Box Jump
10 Double 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
Friday
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 / AB
15 Banded Back Squat
15 Banded Push Press
10m + 10m Banded Lateral Walk
30″ rest b/s
Aerobic Capacity
EMOM 24′
1st – 45″ max Wall Ball
2nd – 45″ max cal Row
3rd – 45″ max front facing 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
Saturday
General Warmup
15′ EMOM
- 45″ Bike/Row/Skierg
- 8 PVC OH Kang Squat 1″Hold @Every Pos
- 15 TK Band Pull Down (Pulley) 1″Hold@Bottom
- 8+8 Elbow Side Plank Rotation
- 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
PVC OH Kang Squat
TK Band Pull Down (Pulley)
Elbow Side Plank Rotation
1 Leg SLDL + Knee Lift
Activation
2 Sets of:
5 Barbell “BTN” Strict Press
5 Barbell “BTN” Push Press
5 Barbell “BTN” Push Jerk
5 Barbell Over Head Squat
5 Snatch Balance
1′ rest b/s
**Try Comoplex Unbroken (Empty barbell)
Power & Strength
Every 90″ for 9′
Hang Power Snatch + Hang Squat Snatch
1+1 for max load
Work Capacity
For Time – Cap 8′
15 Hang Power Snatch 50/30Kg
30 Pull-ups
15 Hang Squat Snatch 50/30Kg
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