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Monday

Routine – General Warm Up

General Warm Up – Upper4_For Quality (Bodyweight)

2’ Shoulder – arm – mobilty (alzate frontali laterali / rotazioni / slanci)
15 Hollow Rock
10 Walking Push Up
15 Arch Rock
2’ Wrists mobility (rotazioni – appoggi in quadrupedia)

Skills Development

Split Jerk

– heavy
– 8 x Body Weight Jump and land in split position (hands on hips) – focus on hip engagement
– 8 x Body Weight Jump and land with arms extension in split position – focus on timing
– 5 Split Position Shoulder Press @empty Bar
– 5 Split Position Push Press @ empty Bar
– 5 Split Position Jerk @empty Bar
– 2 x 5 Behind the Neck Split Jerk @empty bar
– 5 Split Jerk with 2″ stop in power position during dip and also during catch @ empty Bar
– 5 Split Jerk with 2″ stop only during catch position @ empty Bar
– 5 Split Jerk – no catch & go @ empty Bar
– singole from ground fino al 60%

Every 2′ for 12′ – From Ground – 3 Split Jerk
Partire dal 60% salire a una tripla pesante.

Box Jumps

– 5 High Jumps – knees to chest
– 10 alt. Step Ups on box
– 5 Box Jump and Step Down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)

Toes to Ring

– short
– 2×5 Ring Swings
– 2×5 Kipping Ring Stiff legs Raises (find max height without losing rhythm)
– 3+3 Kipping Single Leg Raises

Workout

3 Round For Time
30 Russian Swing
20 Box Jump Up
10 Burpee Toes to Ring/Bar

Notes. Target Time <10′ Cap time 15′
Carico RX 32/24 Kg Sx 24/16 Kg
Altezza Box 60/50 cm
Se non possono fare tutti toes to ring lasciare gli anelli ai meno bravi e la sbarra ha chi ha i toes to bar fluidi.
Se qualcuno non riesce a fare neanche un TTRing può fare 10 Burpee + 10 Sit 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

Tuesday

Routine – General Warm Up

General Warm Up – Full3_3 Round For Quality (ergometer)

2’ Ergometer (increase pace every round)
15m Bear Walk
8+8 Single Leg Glute Bridge

Skills Development

Chest to Bar

kip
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
– 2 x 3 Chest-to-Bar

For Quality – Time Cap 10′
From 10 to 1 – Inverted Bar Row
From 1 to 10 Bar Dip.

Notes.
Lavoro da utilizzare come parte di forza a corpo libero e come warm up specifico per la parte successiva.
Sistemare bilanciere sul rack, altezza barra tra ombelico e petto, sistemare i piedi in base alla difficoltà che si vuole avere nella tirata.
per scalare bar dip saltare per salire e tenere la negativa tempo 3-5″.
Bar Muscle Ups

– kip
– 2×5 Bar Swing
– 2×3 Swing and Push yourself off the Bar – focus on eyes over bar and arms as stiff as possible
– 10 Stiff Arms PVC Banded Pull-down
– 4 Box Kip Jump and Muscle Ups – focus on put Bar on Belly and dip
– 4 Box Kip Jump and Muscle Ups – continuously, like touch&go
– 3 Banded Assisted BMU or 3 BMU

Double Kettlebell Squat

– 5+5 Single Arm Kettlebell Deadlift
– 5+5 Single Arm Kettlebell Dead Russian Swings
– 5+5 Single Arm Russian Swings face to the Wall
– 10” Double Kettlebell Half Squat Rack
– 5 Double Kettlebell Front Squat Tempo 3.3.X.1

Workout

For Time
36 Double Kettlebell Front Rack Squat
12 Bar Muscle Up
27 Double Kettlebell Front Rack Squat
9 Bar Muscle Up
18 Double Kettlebell Front Rack Squat
6 Bar Muscle Up

Notes.
Target Time <9' - Cap Time 16' Carico RX 2x24/16 Sx 2x16/12 Kg Front Rack con le mani sotto al mento. Scalare Bar Muscle Up con elastico o jumping muscle 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

Wednesday

Routine – General Warm Up

General Warm Up – Lower2_8’ EMOM / 30” On – 30” Off (Light band)

1)Banded Good Morning
2)Frog Walk
3)Banded @ Rack Skip High Knee
4)Banded Overhead Squat

Skills Development

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
– salire fino al 50% 1RM in 3/4 set da 4 ripetizioni

12′ EMOM Alternated
Odd) 8 Front Squat @ 60-65% 1RM
Even) 30″ Plank

Workout

16′ EMOM Alternated 1′ ON – 1′ OFF
11/8 Calories Erg + Max Thruster

Notes. Score is total Thruster performed
Carico RX 43/30 Kg SX 35/20
Se possibile preferire Row / Assault Bike
Wod fattibile tranquillamente a coppie che utilizzino lo stesso carico cosi da potersi azzerare ergometro quando il primo scende e aver tempo di sistemarsi prima dello scadere del minuto.

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

General Warm Up – Full2_8’ EMOM / 30” On – 30” Off (PVC + Jump Rope)

1)Single Under
2)PVC Overhead Frog Walk
3)Hollow Rock
4)Walking Push Up

Skills Development

Double Unders

– 3 times alternating 15″ slow Single Unders and 15″ fast Single Unders
– 3 Slow High Jumps Single Unders
– Double tap with hands on quads during jump find rhythm
– Double Under Trial 10″ On – 20″ Off x 6 Set

alt. Dumbbell Snatch

– 10 alt. Dumbbell Deadlift
– 10 alt. Dumbbell Power Position and jump w/ stiff arm
– 10 alt. Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 10 alt. Dumbbell Muscle Snatch (Technique 1)
– 10 alt. Dumbbell Power Snatch (Technique 2)

Handstand Walk

– 3 Wall Climb;
– 20″ Hold Wall Handstand Back to Wall
– 20″ Hold Wall Handstand Chest to Wall
– 2 x 8 Shoulder Tap Back To Wall / Box Pike Shoulder Tap
– 2 x 10″ Supported PVC Handstand Hold
– 2 x max meter PVC Handstand Walk

Workout

10′ Amrap
60 DU
40 Dumbbell Snatch Alternated
10 m Handstand Walk
1′ Rest
8′ Amrap
40 DU
20 Dumbbell Snatch Alternated
7,5 m Handstand Walk
1′ Rest
6′ Amrap
20 DU
10 Dumbbell Snatch Alternated
5 m Handstand Walk

Notes. Scalare HSWalk con Shoulder Tap al Muro -> shoulder tap in pike sul box -> shoulder tap in plank position.
numero di shoulder tap x 2 rispetto ai metri ad ogni round.
il timer può essere sistemato come stopwatch ricordarsi le pause 11-12 e 21-22.
Carico DB RX 22,5/15 Kg SX 17,5/10 Kg
Scalare DU con il triplo dei SIngle Under.

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

Heavy Power Snatch

– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hang Power Snatch @empty
Bar
– 8 Half Overhead Squat Snatch Grip tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (Power routine): 3 Rounds of –> 1 Hip Power Snatch + 1 Hang Power Snatch + 1 Below The
Knees Hang Power Snatch (stop 1″in Power Position)
– 1st Load on Bar then: 1 Snatch Pull takedown + 3 Power Snatch
– 2nd Load on Bar then: 1 Snatch Pull takedown + 2 Power Snatch
– 3rd Load on Bar then: 1 Snatch Pull takedown + 1 Power Snatch

Every 90″ x 9′ – 3 Power Snatch @ partire dall’ultimo carico del warm up e salire fino a una tripla pesante.

Workout

3′ Amrap – 1′ Rest – 5 Total Set
3 Overhead Squat
6 Push Up
9 Air Squat

Notes. Carico RX 50/35 Sx 40/30 Kg

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

General Warm Up – Lower1_ 6/8’ Amrap (Bodyweight)

30 Mountain Climbers
12 Alternated Lunges
12 Rotational Plank
12 Tall Kneeling Hip Extension
12 Alternated Crossack Squat

Skills Development

Toes to Bar

– short
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 3+3 Kipping Single Leg Raises
– 1′ Toes To Bar Trial

Deadlift

– 5+5+5 –> Lift up to the knees + Lift From the knees to full extension + Deadlift @ empty Bar
– Load Bar (1st easy Load)
– 1 x 20″ Hold @1cm from ground
– 2 x 5″ Hold @1cm from ground + 5″ to reach Knees + 5″ stop @ knees and takedown
– 2 x Deadlift 5″ to reach Knees and complete movement, step back on knees and 5″ back to the ground
– 2 x 3 Reps Deadlift fino a carico utilizzato nel workout

Workout

Team of 2 – 5 Round For Time
20 Partner Deadlift
20 Syncro Box Step Up
20 Partner Medball Sit Up
500/400 m Row – 1200/1000 m Assault Bike – 1000/800 m BikeErg – 400 m Run

Notes. Target <30' Cap Time 35' Carico Deadlift RX 160/110 Sx 120/80 Kg Altezza Box @60/50 cm, syncro negli step up quando A e B hanno entrambi i piedi sopra il Box. Sit Up da effettuare con il passaggio della palla quindi atleta A e B si metteranno seduti uno di fronte all'altro, mentre A esegue il Sit Up B aspetta seduto la palla. Distanze agli ergometri o di corsa da dividere a metà tra A e B.

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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