Monday
General Warmup
Bodyweight Routine N.2
Notes. Follow routine step by step.
Activation
2/3 Sets of:
8 + 8 Single Dumbbell Floor Press
8 + 8 Cross Body Single Dumbbell Rumenian Deadlift
8 + 8 Single Dumbbell Over Head Split Squat
30″ rest b/s
Power & Strength
Every 3′ for 15′
20 Bench Press Unbroken @ max load
Work Capacity
AMRAP 3′
50 alt.Step up DB 22,5/15Kg
max effort burpees box jump over
rest 1′
AMRAP 3′
80 double Unders
40 Deadlift 60/40Kg
max effort burpees OTB
rest 1′
AMRAP 3′
600/530m Row
max effort burpees over the row
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.
Activation
2 Sets of:
20m + 20m Single Kettlebell Over Head Carry
15 Banded Over Head Squat – 2″ Hold Bottom Position
8 + 8 Half Kneeling Single Kettlebell Press – 2″ Hold Top Position
30″ rest b/s
Work Capacity
Team of 2- 12 Rounds for time I go you go
15 Box Jump Over
10 STOH 50/35Kg
5 SDHP 50/35Kg
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
Notes. Follow routine step by step.
Mobility
Ankle Mobility – Part 2
BPM Activation
2 Rounds – Increase Pace Across Rounds
12/10 Cal Row / AB
20 Cossack Squat Alt. (Bodyweight)
12 Plate GTOH
30″ rest b/s
Aerobic Power & Lactic Training
For Time – cap 4′
2 Rounds of
10+10 Dumbbell C&J @22,5/15Kg
12 Toes to Bar
14 Wall Ball
rest 4′ x 3 set
From 00:00 to 04:00 – 1st heat
From 01:00 to 05:00 – 2nd heat
From 02:00 to 06:00 – 3rd heat
From 03:00 to 07:00 – 4th heat
At 08:00 restart the 1st heat… and go on.
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
Thursday
General Warmup
15′ EMOM
- 45″ Skierg/Row/Bike
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Activation
2 Sets of:
8 + 8 Single Dumbbell Arnold Press
8 + 8 Single Dumbbell Cross Body Jefferson Curl
15 Single Dumbbell Weighted Hollow Body Rocks
30″ rest b/s
Power & Strength
Every 30″ for 2′
2 Wall Climb
Every 30″ for 2′
1wall climb + 1 slowest ONLY negative hspu face to the wall
Every 30″ for 2′
1 Wall climb + 3 strict hspu face to the wall
Every 30″ for 2′
4 stiff legs kipping HSPU
Every 30″ for 2′
2 right + 2 left, Single Leg Kip HSPU
Spend 5′ working on HSPU
Focus to find correct form
Work Capacity
AMRAP 5′
3 Wall Climb
8 Toes to Bar
16 Double Unders
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
Friday
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 Rounds
12/10 cal Row / AB
15 Banded Back Squat
15 Banded Push Press
10m + 10m Banded Lateral Walk
30″ rest b/s
Aerobic Capacity
EMOM 24′
1st – 45″ max Box Dips
2nd – 45″ max cal Row
3rd – 45″ max Front Squat 50/35Kg
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
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 of:
5 Barbell “BTN” Strict Press
5 Barbell “BTN” Push Press
5 Barbell “BTN” Push Jerk
5 Barbell Over Head Squat
5 Snatch Balance
1′ rest b/s
**Try Comoplex Unbroken (Empty barbell)
Power & Strength
Every 90″ for 9′
Squat Snatch – 3″ stop below the knees
1+1 for max load
Work Capacity
For Time – Cap 9′
30 HSPU
9 Squat Snatch @50/35Kg
20 HSPU
7 Squat Snatch @50/35Kg
10 HSPU
5 Squat Snatch @50/35Kg
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