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 Hammer Curl and Press Alt. – 2″ Hold Top Position
10 + 10 Single Dumbbell Floor Press – 2″ Hold Top Position
15″ Hold Top Position Chin Over the Bar
30″ rest b/s
Power & Strength
Find Max Effort Strict Chin-ups
Emom 7′
4/2 Push-ups
50% of your max Effort Strict Chin-ups
4/2 Push-ups
Work Capacity
Team of 2, I go you go – AMRAP 10′
6+6 Single Dumbbell Hang C&J 22,5/15Kg
12 V-ups
12 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
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
200m Run / 15/12 cal Row
6 Burpees Toes to Bar
20m Single Kettlebell Over head Walking Lunges
30″ rest b/r
Aerobic Capacity
Team of 2
100 Burpees
10 Rounds of Cindy
2000 m Row
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:
5 + 5 Single Kettlebell Strict Press
5 + 5 Single Kettlebell Strict Press (Power Position)
5 + 5 Single Kettlebell Strict Press (Bottom Position)
5 + 5 Single Kettlebell Over Head Squat
30″ rest b/s
Power & Strength
Push Jerk + Overhead Squat
Every 30″ for 3′
3+1, work around 50% of 1RM Clean&Jerk.
rest 1′
Every 30″ for 3′
1+3, work around 50% of 1RM Clean&Jerk.
Work Capacity
For Time
From 00:00 to 04:00
20 Deadlift 50/35Kg
20 Air Squat
20 Shoulder To Overhead 50/35Kg
10 Deadlift 50/35Kg
10 Air Squat
10 Shoulder To Overhead 50/35Kg
From 04:00 to 08:00
16 Front Squat 50/35Kg
16 Push-ups
16 Overhead Squat 50/35Kg
8 Front Squat 50/35Kg
8 Push-ups
8 Overhead Squat 50/35Kg
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 Air Squat Jump on Plate
10 Plate Rumenian Deadlift
20m + 20m Plate Over Head Carry
30″ rest b/r
Aerobic Power & Lactic Training
AMRAP 2′
250/200m Row or 0,5/0,4K Assault Bike
20 Double Unders or 50 Single Unders
20 Kettlebell Goblet Squat 32/24Kg
Max effort Bumper Ground to Overhead 20/15Kg
2′ rest x 3 rounds
Work Capacity
AMRAP 6′
12 Knees to Chest
6 alt. Box Step Up Dumbbell 22,5/15Kg
12 Hollow Rock
6 alt. Box Step Up Dumbbell 22,5/15Kg
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 Cossack Squat (Bodyweight) – 2″ hold bottom position
30″ L-Sit Hold hanging on Pull up Bar
5 + 5 Single Dumbbell Reverse Grip Squat
30″ rest b/s
Power & Strength
Back Squat
Every 1’30” for 9′
5 reps incremental load, start from @ 65% of 1RM
Work Capacity
8 Rounds For Time – cap 12′
3 Strict Pull-ups
6+6m double bumper pinch grip carry
3 Burpees Pull-ups
6+6m double bumper pinch grip carry
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 Star Push Ups
8 + 8 Single Kettlebell Muscle Clean & Press
8 + 8 Single Kettlebell Thruster – 2″ Hold Bottom Position
30″ rest b/s
Work Capacity
Team of 2 – 5 Rounds for Time – cap 20′
30 Ring Dips or Box Dips
30 Power Clean 40/25Kg
30 alt. Wall Ball
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