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Monday

General Warm Up – Lower5_ For Quality (Bodyweight)

1’ Ankle Mobility (rotazioni, estensione/flessione)
5+5 Calf Stretch
5+5 Single Leg Jump Landing pause 1” receiving position
1’ Knee Mobility (rotazioni, estensione/flessione)
5+5 Knee to Chest
10 Alternated Jumping Lunges
2’ Hip Mobility (rotazioni, flessioni/estensioni//aperture)
10 Tall kneeling Hip Extension
10 Alternated Lateral Jump

Back Squat (fast)

– 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 & 1st load

Run

– 30″ High knee skip
– 15+15″ standing hip flection knee to chest
– 15+15″ standing hip flection stiff legged
– 30″ Low knee skip
– 30″ stiff legged death march
– 30″ “heel to ass” skip
– 30″ heel to toes march
– 30″ single leg alternated broad jump
– 30″ run backward

Hero Wod – Manion
7 Round For Time
400 m Run
29 Back Squat

Notes. Target Time <25' Cap Time 30' Carico RX 60/40 Kg
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
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

Tuesday

General Warm Up – Upper5_For Quality

20 Mountain Climbers
10 Band Clean&Press
10 Indu Push Up
20 Mountain Climbers
10 Band Clean&Press
10 Pike Push Up
20 Mountain Climbers
10 Band Clean&Press
10 Push Up

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)

Hspu

kip short
– 2 x 6 Push-ups
– 3 Wall Climb;
– 20″ Hold Wall Handstand Back to Wall
– 3 Only Negative Eccentric Tempo HSPU
– 2 x 3 HSPU

Hero Wod – Nate
20′ Amrap
2 Ring Muscle Up
4 HSPU
8 American Swing

Notes. Carico RX 32/24 Kg
Scalare Ring Muscle -> Bar Muscle Up -> 2 Jumping Ring Muscle Up -> 2+2 Ring Row + Ring Dip
Scalare HSPU -> Ab Mat + Some Plates -> Box Pike HSPU
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
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

Wednesday

General Warm Up – Full 5_3 Round For Quality

10/8 Cal on a Ergometer
10 Arch to Hollow on Floor
10 PVC Overhead Wall Squat

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 + 1 Power Snatch @ wod load

Clean & Jerk

● 8 BW Movement: Jump + Land + Elbows Turnover + Push and Lock Elbows
● 8 Jump + Shrug + Elbows Turnover (catch) + Push and Lock Elbows @empty Bar from dead hang position
● 5 Hang Squat Clean & Jerk Drive
● 5 Hang Squat Clean & Jerk – 3” Hold Power Position
● Load Bar and ramping until WOD load

Hero Wod – Tommy Mac
2 Round For Time of
12 Burpees
12 Thruster
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerk
12 Burpees
12 Hang Squat Clean
12 Burpees
12 Overhead Squat

Notes. Target Time <20' Cap Time 27' Carico RX 50/35 Kg
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
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

Thursday

Shoulders BW

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

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)

Knee

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

Rowing

– 10 Strokes only Arms;
– 10 Strokes only back and arms;
– 10 Strokes Legs, Back and arms;
– 40” try to keep 22 strokes/min under 2:00/2:10
– 40″ Try to keep 26 s/m under 1:53/1:58
– 40″ Try to keep 30 s/m under 1:45/1:50

For Time – Team of 2
10 Km Row

Notes. Free Change Partner
Conversioni 20 Km Bikeerg – 24 Km Assault Bike – 8 Km Run
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
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

Friday

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

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
– Load Barbell then Power Snatch 3 reps (recommended no hip)

Hero Wod – Randy
For Time
75 Snatch 35/25 Kg

Notes. Target Time <6'30" Cap Time 15' Scalare carico solo in via eccezionale, meglio non chiudere nel cap.
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
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

Saturday

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

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

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)
– 2 x 3 Box Jumps – try Plyo if you can

Hero Wod – McGhee – In team of 2
30′ Amrap – I go You go
5 Deadlift
13 Push Up
9 Box Jump

Notes. Carico Rx 120/80 Kg / Sx 65/70% 1RM
Altezza Box RX 75/60 cm / Sx 60/50 cm
Scalare Push Up -> Knee Push Up
Alternare partner ogno round.
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
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

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