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Monday

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

Back Squat

– 5 empty Bar Kang Squat
– 5+5 Wide Stance Good Morning + 1/2 Back Squat
– 5 Back Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 2×5 Tempo Back Squat 3.3.3.1 @empty bar
– 2×3 Pause Back Squat 3″ @ parallel 3″ @ bottom position
– Salire in 2/3 set al 60% 1RM

12′ EMOM Alternated
Odd)30″ Wall Sit
Even) 5 Back Squat @ Start to 60% salire fino a una quintupla pesante del giorno.

Pull-ups

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

Workout

For Time
60 Wall Ball
30 Pull Up
40 Wall Ball
20 Burpee Pull Up
20 Wall Ball
10 Strict Pull Up

Notes. Target Time <11′ Cap Time 16′
Carico Wall ball 9/6 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

Tuesday

Routine – General Warm Up

General Warm Up – Upper1_6/8’ Amrap (Light Plate)

30 Jumping Jack
12 Alternated bumper halo
12 Alternated Shoulder tap on full plank
12 Bumper Ground to Overhead
12 Bumper Floor Press to V-Ups

Skills Development

Kettlebell Strict High Pull

8 Kettlebell Sumo Deadlift
8 Kettlebell Dead Russian Swings
8 Kettlebell High Pull

Hspu

kip long
– 3 Wall Climb;
– 20″ Hold Wall Handstand Back to Wall
– 3 Only Negative Eccentric Tempo HSPU
– 2 x 3 Stiff Legs Kipping HSPU (Focus on explosive heels Drive)
– 2 x 2+2 Single Leg Kipping HSPU ( Focus on Coordination, no working leg remain on wall)

Then For Quality
Every 2’30” x 5 Set
20″ Max KB Strict High Pull – 10″ Transition
20″ Max HSPU – 10″ Transition
20″ Hollow Hold – 10″ Transition
1′ Rest

Notes. Carico KB deve essere impegnativo ma deve permettere di fare il movimento a full ROM con meno cheating possibile, sviluppo della tirata verticale.
Scalare HSPU con Pike HSPU, sviluppo della spinta verticale.
Consigliato usare come timer un TABATA.

Workout

90″ On – 90″ Off – 5 Total Round
21 Kettlebell Taters
Nel tempo rimanente performare massimo numero di calorie su un ergometro.

Notes. Score = totale Cal dei 5 Round
Se possibile dare priorità a ergometri lower-dominant.
Obiettivo andare sempre unbroken con la kettlebell per creare un accumulo prima del lavoro in max effort perciò non è necessario usare una KB troppo pesante.
Se il lavoro è svolto bene il recupero non deve permettere un recupero totale e di conseguenza lo score dovrebbe scendere ogni round.

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 – Full3_3 Round For Quality (ergometer)

2’ Ergometer (increase pace every round)
15m Bear Walk
8+8 Single Leg Glute Bridge 1″ Pause Top Position

Skills Development

Clean & Jerk – Moderate

8 BW Movement: Jump + Land + Elbows Turnover
8 Jump + Shrug + Elbows Turnover (catch) @empty Bar from dead hang position
8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the quads) (Technique 1)
8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the hip)(Technique 2)
5 Hang Power Clean & Jerk Drive
5 Hang Power Clean & Jerk – 3” Hold Power Position
Salire in 2/3 singole fino al 65/70% circa

Every 90″ x 9′
Clean&Jerk + Hang Clean&Jerk
Trovare una singola pesante del complex.

Workout

4 Round For Time
18 Box Jump Over
15 Power Clean
12 Front Rack Lunges
9 Shoulder to Overhead

Notes. Target Time <13′ Cap Time 18′
Carico 50% circa del complex trovato in precedenza.
Altezza Box 60/50 cm

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

Wrist

-Finger Pulses
-Palm Pulses
-Side to Side Palm Rotations
-Side to Side Wrist Stretch
-Rear Facing Wrist Stretch (palms downs and palms up)
-Rear Facing Elbow Rotations

Scapula

– Cat Position Scapula Mobility (like Cat-cow) Push up your T-Spine
– Cobra Scapula Mobility (Lying on the floor Prone Position)
– Scapula Push-ups (Arm Plank position)

Skills Development

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

Single Dumbbell Complex

– 3+3 Dumbbell Deadlift
– 3+3 Dumbbell Swing
– 3+3 Dumbbell Swing High Pull
– 3+3 Dumbbell Hang Snatch
– 3+3 Dumbbell Squat
– 3+3 Dumbbell Push Press
– 3+3 Dumbbell Thruster

Workout

For Time – Chipper
Buy in
15 m Handstand Walk / 5 Wall Climb
50 Dumbbell Snatch Alternated
50 Push Up
50 Dumbbell Thruster (dividere come si vuole)
50 Sit Up
50 Dumbbell Box Step Up
50 Air Squat
50 Dumbbell Burpee Deadlift Alternated
50 Double Under
50 Dumbbell Clean&Jerk Alternated
50 Jumping Pull Up
Cash Out
15 m Handstand Walk / 5 Wall Climb

Notes. Carico RX 22,5/15 Kg
Scalare HSWalk con Wall Climb
Double Under con 150 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

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

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 @40/30 Kg
– 1 x 3 Reps Deadlift Secondo Carico
– 1 x 3 Reps Deadlift @ 50/60 % 1RM
E2MOM x 8′
6 Deadlift @Partire dal 60% e trovare 6 rep pesanti del giorno.
10 Stiff Legged High Jump Over The Barbell

Toes to Bar

– 10 Flexed Legs V-Ups raise PVC with your hands
– 10 Stiffed Legs V-Ups raise PVC with your hands
– 2×3 Gymnastic Tuck-ups hanging on the Bar
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 2′ Toes To Bar Trial

Workout

3 Round For Time – Sprint Workout
8 Deadlift
10 Toes To Bar
12 Bar Facing Burpees

Notes. Target Time <5′ Cap Time 10′ Carico Deadlift Rx 100/70 Sx 80/55 Kg Scalare Toes To Bar con Knee to Chest/Elbows -> Kipping Leg Raises.

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 – Full4_For Quality (Light Kettlebell)

200m Run
8+8 Kettlebell Halo
12 KB Deadlift
8+8 KB Clean and Press Bottom Up
12 KB Russian Swing
8+8 KB Hang Snatch Lunges
12 KB American Swing
200m Run

Skills Development

Rope Climb

– 3 + 3 Rope Strict Pull Ups
– 3 + 3 Kipping Rope Pull Ups
– 6 Feet Wrap Squat
– 2 Ascent Rope Pull
– 30” Descent Rope Practice

Heavy Squat Snatch

– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hang Power Snatch @empty Bar
– 8 Overhead Squat Snatch Grip tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (squat routine): 3 Rounds of –> 1 Hip Squat Snatch + 1 Hang Squat Snatch + 1 Below The Knees Hang Squat Snatch (stop 1″in bottom Position
– 1st Load on Bar then: 1 Snatch Pull takedown + 1 Squat Snatch @1st Load
– Ramping fino al peso da utilizzare nel workout

Workout

In Team of 3 – dividere le rep come si preferisce
33′ Amrap
400 m Run Togheter
15 Squat Snatch
15 Rope Climb

Notes. Carico RX 70/45 Kg Sx 50/35 Kg
Rx Rope Climb Legless

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

Comments

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