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
20 Double Unders / 40 Single Unders
12 Air Squat Jump on Bumper
8 + 8 Single Dumbbell/Kettlebell Thruster
20″ Chin Over the Bar Hold
Work Capacity
Team of 2
From 00:00 – 05:00
Amprap
30 Synchro Wall Ball (work together)
5 Rope Climb
From 05:00 – 10:00
For Time
1400/1250m Row
From 10:00 – 15:00
Amrap
30 alt. Box Jump Over
5 Synchro Strict Pull-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
Tuesday
General Warmup
15′ EMOM
- 45″ Row/Bike/Skierg
- 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:
10 Standing Banded Push Forward
8 + 8 Single Kettlebell Tall Kneeling Strict Press – 2″ hold top position
10 Goblet Kang Squat – 2″ hold each position
30″ rest b/s
Power & Strength
Every 2′ for 12′
10 Ring Push-ups / Kettlebell Push Ups
20 alt. Dumbbell Bent over Row
Work Capacity
AMRAP 8′
60 Front Squat 40/25Kg
30 Hang Power Clean
OTM: 8 Lateral 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
Wednesday
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
10/8 cal Row – Stiff Legs
12 Banded Push Press Behind the Neck – 2″ hold top position
15m + 15m Banded Lateral Walk
30″ rest b/s
Work Capacity
For Time
6 Sumo Deadlift High Pull 50/30Kg
6 HSPU
8 Sumo Deadlift High Pull 50/30Kg
8 HSPU
10 Sumo Deadlift High Pull 50/30Kg
10 HSPU
12 Sumo Deadlift High Pull 50/30Kg
12 HSPU
14 Sumo Deadlift High Pull 50/30Kg
14 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
Thursday
General Warmup
Bodyweight Routine
Notes. Follow routine step by step.
BPM Activation
2 Rounds – Increase Pace across Rounds
10/8 cal Bike
12 V-Ups/Tuck Ups Alternated
12 Single Kettlebell Cross Body Sumo Deadlift
15m + 15m Single Kettlebell Over Head Carry
30″ rest b/s
Aerobic Power & Lactic Training
For Time – cap 4′
30 American Swing 24/16Kg
10 Toes to Bar
30 Air Squat
10 Toes to Bar
30 Sit-ups
max Cal Bike
rest 4′ x 3 set
* You can split it into 4 heat, one each 1 minute and a half:
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
Friday
General Warmup
15′ EMOM
- 45″ Bike
- 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:
8 Banded/No Band Push Ups – Tempo 3.3.1.1
20 Arch Body Rocks
8 + 8 Banded Over Head Single Leg Reverse Lunges
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
Saturday
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
20 Air Squat
10m + 10m Broad Jump
8 + 8 Single Kettlebell Z Press
10m + 10m Broad Jump
30″ rest b/s
Work Capacity
Death by 2′ – cap 30′
10 no push-ups Burpees
5 left arm Kettlebell Thrusters 24/16Kg
10 Box Jump Over
5 right arm Kettlebell Thrusters 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