Monday
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 “For Quality” of:
4 + 4 Mix Grip Scapula Pull
4 Strict Chin Ups / 20″ Hold Chin Over the Bar Supine Grip
10″ Supine Grip Hollow Position Hold
10″ Prone Grip Hollow Position Hold
30″ rest b/s
Work Capacity
Team of 2 AMRAP 20′
3 Rounds of
6+6 Synchro Single Dumbbell Hang Snatch 22,5/15Kg
12 Synchro Situps
12 Box Jump Over
then
3 Rounds of
12 Synchro Pull-ups
12 Synchro Hollow Rock
12 Box Jump
then
3 Rounds of
12 Synchro DB C&J
12 Synchro V-ups
12 Burpees Box Jump
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
Tuesday
General Warmup
Bodyweight Routine N.2
Notes. Follow routine step by step.
Activation
2 Rounds – Increase Pace Across Round
12 Jumping Lunges Alternated
12 Banded Hip Hinge (Between Legs Grab The Band and Swing Hard)
12 Pike Push Ups
30″ rest b/s
Aerobic Capacity
For Time – Cap 30′
100 Russian Swings 24/16Kg
100 Air Squat
80 Russian Swings 24/16Kg
80 Knees to Chest
60 Russian Swings 24/16Kg
60 Push-ups
40 Russian Swings 24/16Kg
40 Pull-ups
20 Russian Swings 24/16Kg
20 HSPU
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
Wednesday
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 “For Quality” of:
5 Barbell Wide Grip “Behind the Neck” Strict Press
5 Barbell Wide Grip “Front Rack” Strict Press
5 Barbell Wide Grip “Power Position” Strict Press
5 Barbell Wide Grip Over Head Squat – Tempo 3.3.1.1
30″ rest b/s
Power & Strength
12′ to Find
1 Push Jerk + 5 Heavy Overhead Squat
Work Capacity
2 Rounds For Time
30 Empty Bar Thrusters
15 Squat Clean 40/25Kg
5 C&J 60/40Kg
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
Thursday
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.
Activation
1 Set of: (Speed Pace)
20″ Empty Barbell Jumping Back Squat
10″ Transition
20″ Low Skip
10″ Transition
20″ Down & Up
10″ Transition
20″ Max Cal Row / Bike
Aerobic Power & Lactic Training
AMRAP 2′
15 Push Press 30/20Kg
30 Double Unders or 50 Single Unders
15 Goblet Squat KT 24/16Kg
max cal Row or Bike
2′ rest
x 3 rounds
then jump immediately into next section
Work Capacity
AMRAP 6′
15 STOH 30/20Kg
30 Double Unders or 50 Single Unders
15 Single Arm Kettlebell Squat Clean from Ground
10 Burpees
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
Friday
General Warmup
12′ EMOM
- 45″ Row
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Tall Kneeling Band Pull
Plank Ring Hold
Tall Kneeling Band Hip Extension + KB Hold
Activation
2 Sets “For Quality” of:
6 Barbell Narrow Stance Good Morning
6 Barbell Jefferson Curl
6 + 6 Split Stance Barbell Romanian Dadlift
30″ rest b/s
Power & Strength
Deadlift
Every 1’30” for 9′
5 reps incremental load, start from @ 65% of 1RM
Work Capacity
20 Rounds For Time – cap 12′
5 Push-ups
3 Pull-ups
1 Squat Snatch @50% 1RM
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
Saturday
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.
Activation
2 Sets of:
6 + 6 Single Dumbbell / Kettlebell Strict Press
12 Weighted Single Dumbbell / Kettlebell Hollow Rock
6 Bar Swing Leg Raises
30″ rest b/s
Work Capacity
30-20-10 reps For Time
Box Jumps
Toes To Bar
then
10′ AMRAP
30 Overhead Squat 50/35Kg
20 Front Facing Burpees
10 Strict Chin-ups
Stretching & Mobility
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′