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Monday

Routine – General Warm Up

Shoulders BW

20 Shoulder Corkscrew
20 Alternating Chest Hugs
10+10 Rolling Shoulder Circles

Knee

20 Knee Out Rotation
20 Knee In Rotation
20 Kneeling Hip Open Up
20 90 Degrees Knee Rotation
20 Skater Squat

Skills Development

Heavy Squat Clean

– Yoga Barbell (power routine – clean):
3 Rounds of:
4 Clean Deadlift + 4 HangClean Pull + 4 Hang Power Clean @ empty Bar
– 8 Front Squat tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (squat routine – clean):
3 Rounds of:
1 Tall Clean + 1 Below the Knees Squat Clean + 1 Front Squat (stop 1″in bottom Position)
– 1st Load on Bar then: 1 Clean Pull takedown + 1 Squat Clean + 1 Front Squat @1st Load
– Ramping a singole fino al 60%

Every 90″ x 9′
3 Squat Clean @ partire dal 60% e salire fino ad una tripla pesante.

Workout

From 0 to 3′ – Amrap Wall Ball
1′ Rest
From 4′ to 8′ – Amrap Hang Squat Clean @ 50% 3 Heavy
1′ Rest
From 9′ to 12′ – Amrap Wall Ball

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Tuesday

Routine – General Warm Up

General Warm Up – Upper3_8’ EMOM / 30” On – 30” Off (Light band)

1)Banded Press
2)Banded Overhead Squat
3)Banded High Pull
4)No Push Up Burpees

Skills Development

Ring Dips

– 5 Box Dips Eccentric only Eccentric tempo 4″
– 5 Box Dips with feet push on ground as a help for concentric phase
– 3 x single death position box dips
– 3 Box Dips
– 20″ hold top position on Rings (parter help behind if needed)
– 5 Ring Eccentric Phase tempo 4″
– 3 x single death position Ring dips – vertical torso, biceps on rings
– 2 x (3 + 1) knees to chest from death position on rings + Kipping Ring Dips

For Quality – Time Cap 8′
10 to 1 – Ring Dip
1 To 10 – Ring Top Position Leg Raises

Notes. RX = Dip Strict / Stiff Legged Leg Raises
SX = Dip Kipping (Elastico) / Knee Raises

Workout

For Time
6-12-18-24 – Alternated Single DB Devil Press by Snatch
3-6-9-12 – Wall Climb

Notes. Target time <11' Cap Time 16' Carico Rx @ 22,5/15 Kg - Sx 17,5/10 Kg Wall Climb Standard Open Rep scheme is 6-3-12-6-18-9-24-12

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Wednesday

Routine – General Warm Up

General Warm Up Routine Full Body:

General Warm Up – Full1_6/8’ Amrap (Light Dumbbell)

4+4 Single Dumbbell Romanian Deadlift
10+10 m Shuttle Run
4+4 Single Dumbbell High Pull in Split Position
10+10 m Shuttle Run
4+4 Single Dumbbell Goblet Crossack Squat
10+10 m Shuttle Run
4+4 Single Dumbbell Half Kneeling Strict Press

Skills Development

Double Kettlebell Push Press

– 8 Double Kettlebell Russian Swing
– 8 Double Kettlebell High Pull
– 8 Double Kettlebell Russian Swings face to the Wall Clean
– 8 Double Kettlebell Strict Press
– 8 Double Kettlebell Push Press – 3” Hold Deep Pos.

For Quality – 8′ For Complete 5 Round of
3 Double Kettlebell Strict Press + 20″ Kettlebell Front Rack Hold + 6 Double Kettlebell Push Press

Notes. Usare il carico più alto possibile per completare tutti e 5 i round unbroken.
Curare bene la posizione di front rack con la doppia kettlebell.
Double Kettlebell Snatch

– 5+5 Single Arm Deadlift
– 5+5 Single Arm Dead Russian Swings
– 5+5 Double Arm Russian Swings High Pull
– 5 + 5 Double Arm Elbow Turnover
– 5 + 5 Double Arm Snatch

Workout

“The KB Girl”
For Time – Kettlebell Grace
30 Double Kettlebell Clean&Jerk – Time Cap 6′
5′ Rest
For Time –Kettlebell Isabel
30 Double Kettlebell Snatch – Time Cap 8′

Notes. Carico Rx 2×24/16 Kg Sx 2×16/12 Kg
Clean e Snatch from hang.

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Thursday

Routine – General Warm Up

Skills Development

Ring Muscle Ups

– SET LOW RINGS
– 5 Death Position Ring Dips
– (1+1) x 5 Standing Ring Rows + Ring Dips
– 2×3 Explosive Supine Hip to Rings (Start from Supine Position and push your hip onto the rings while your feet
get on the ground)
– 2×3 Explosive Supine Hip to Rings and Pass Through with feet on ground
– 2×3 Explosive Supine Hip to Rings and Pass Through without feet on ground
– SET HIGH RINGS
– 2×3 Ring Swings (Arch/Hollow)
– 2×1 Hip To Rings (Focus to body line and hollow position)
– 3×1 Try Assisted Ring Muscle

Workout

24′ EMOM Alternated
A)Max Ring Muscle Up / Ring Pull Up
B)Max Calories Ergometer
C)Rest

Notes. Scalare Ring Muscle Up con Jumping Ring Muscle Up per accumulare un po’ di volume sul gesto.
Score è il totale di Ring + Calories.

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Friday

Routine – General Warm Up

Skills Development

Light Snatch

– 2×5 Snatch Grip Deadlift @empty Bar
– 2×5 Snatch Grip High Pull @empty Bar – Start Below the Knees
– 2×5 Hang Muscle Snatch @empty Bar
– 2×5 Below The Knees no Hip Hang Muscle Snatch @empty Bar
– 5 No Hip Power Snatch – takedown @empty Bar
– 5 No Hip Power Snatch @empty Bar

For Quality – Emom 7′
10-8-6-4-6-8-10 Light Power Snatch Cycling

Notes. Carico Rx 40/30 Sx 30/20

Workout

8′ Amrap – For Total Weight
16 Jump Over The Barbell
1 Snatch

Notes. Score = n° Snatch x Kg Snatch
Il carico non può variare all’interno del workout.
I salti devono essere effettuati a piedi uniti.
Consigliare utilizzo di un carico intermedio che permetta di essere veloci nella transizione tra ultimo salto e barbell, tra 70 e 80% 1Rm Snatch.

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Saturday

Routine – General warm Up

Skills Development

Legless Rope Climb

– 15+15” Hold Rope
– 6 Strict Chin-ups
– 3+3 Rope Pull-ups
– 3 Supine Position Rope Climb (Feet on the ground)
– 1’ Knees Skip Kipping LRC Trial – half rope
– 1’ Full Kipping LRC Trial – half rope
– Eccentric Descent Phase

Front Squat

light
– 1/4 + 1/2 + Full Front Squat – 5+5+5 @empty Bar
– 2×3 Tempo Front Squat 3.3.3.1 @empty Bar
– load Bar then 2×3 Front Squat

Workout

Team of 2 – 20 Round For Time – I go You go
6/5 Cal Assault Bike / 40 m Shuttle Run (5m x 6)
6 Front Squat From Ground
1 Rope Climb

Notes. Carico Rx 80/55 Sx 60/40 Kg
Consigliare un carico che permetta di fare tutti i front unbroken fino alla fine del workout.
Rope Climb scaling = 6 Short Kipping Chin Up

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

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