Monday
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 Round
10/8 Cal Row – Sprint Pace
10m + 10m Med Ball Front Rack Duck Walk
5 + 5 Mix Grip Scapula Pull
8 + 8 Single Dumbbell Curl & Press
30″ rest b/s
Work Capacity
Team of 2
From 00:00 – 05:00 – AMRAP 5′
20 Synchro Pull-ups
20 Synhro Kettlebell w/ Dumbbell single STOH
From 06:00 – 11:00 – For Time
85/70 Cal Row
max effort Ring Dips
From 10:00 – 15:00
120 Wall Ball
max effort Rope Climb
Stretching & Mobility
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Tuesday
General Warmup
Squat Routine
Notes. Follow routine step by step.
Mobility
Upper Body Mobility Routine N.2 (Class)
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Prone Shoulder Angel – 10 reps (slowly)
- Wall Sit With Reach – 10 reps (push the wall with the forearm)
Activation
2 Sets “For Quality” of:
20″ Single Dumbbell Goblet Bottom Position Squat Hold
5 + 5 Single Dumbbell Bottom Position Muscle Snatch
5 Single Dumbbell Back Rack Good Morning – 2″ Hold Bottom Position
30″ rest b/s
Power & Strength
Every 3′ for 12′
4 Rounds of
10 Air Squat
1 Devil Press
Work Capacity
AMRAP 8′
10 Hang Power Clean 40/25Kg
10 Thrusters 40/25Kg
OTM: 5 Lateral 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
Bodyweight Routine N.2
Notes. Follow routine step by step.
Mobility
Ankle Mobility – Part 2
BPM Activation
2 Rounds – Increase Pace Across Round
100m Sprint
10 “PVC” Over Head Squat
10 “PVC” Over Head Good Morning
10 “PVC” Pass Trough Bottom Position
30 Mountain Climb
30″ rest b/s
Work Capacity
For Time
30.20.10
Kettlebell Goblet Squat
Kettlebell Deadlift
Kettlebell Russian Swing
200m Run with Kettlebell carry
Stretching & Mobility
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Thursday
General Warmup
Squat Routine
Notes. Follow routine step by step.
Mobility
Upper Body Mobility Routine N.2 (Class)
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Prone Shoulder Angel – 10 reps (slowly)
- Wall Sit With Reach – 10 reps (push the wall with the forearm)
Activation
2 Sets “For quality” of:
5 + 5 Single Arm Banded Over Head Squat
5 Banded Over Head Squat
5 Banded Over Head Good Morning
5 Banded Sots Press
30″ rest b/s
Power & Strength
Turkish Get Up Progression
1 – Arm Extension. From the Fetal position roll onto your back and help the kettlebell into the straight arm position
2 – Knee Bend
3 – Sit Up
4 – Hip Extension
5 – Sweep
6 – Half Kneeling
7 – Standing.
Work Capacity
EMOM 12′
1st – 2+2 Turkish Get ups
2nd – 200m Run
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
Bodyweight Routine N.2
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 Sets “For Quality” of:
10m + 10m Single Kettlebell Over Head Carry
8 + 8 Single Kettlebell Bent Over Row
8 + 8 Single Kettlebell “Bottom Up” Strict Press
20″ Supine Grip Bar Hang Hold
30″ rest b/s
Power & Strength
Spend 12′ to Ice Cream Maker progression
1) Elbows in tight to body
2) Lean back into lever to full elbow lockout
3) Knees locked out
4) Find the rhythm of the movement
5) Extend body in front to horizontal
Work Capacity
Team of 2, I go you go – AMRAP 9′
3 Strict Pull-ups
2 Skin the Cat
1 Strict Toes to Bar
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
- 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 “For Quality” of:
5 + 5 Mix Grip Scapula Pull
3 + 3 Strict Rope Pull Up or 6 Dead Man Rope Pull
10 Goblet Good Morning
30″ rest b/s
Aerobic Capacity
Death by 3′ – cap 30′
250/220m Row
3 Rope Climb
12 A. Swing
Stretching & Mobility
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes