Monday
Mobility
Knees
– 30″ rotation
– 2 x 5+5 Kneeling Leg Extension
– 10+10 hip hikes on bumper
Shoulders – 1′
PVC Routine
General Warmup
3 Rounds For Quality
10 PVC Front Squat
10 PVC Push-Press
5 PVC Thrusters
Specific Warmup
Thrusters
– 2 x 5 Power Clean
– 2 x 5 Front Squat – 1″ stop in bottom Position focus on Front Rack Position
– 2 x 5 Push Press – Focus on midline
– 5 Front Squat & Jerk Drive – focus on hip engagement
– 5 Thrusters
Hang Power Clean
– 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 Deep Hang Power Clean – 2” Stop in power Position (check Elbows in Front Rack)
– 5 Hang Power Clean – 2” Stop in power Position
– Load Bar and ramping
Work Capacity
50 Thrusters 40/25Kg
then
3 rounds of
10 Lateral Burpees
10 Deadlift 40/25Kg
then
3 rounds of
10 Lateral Burpees
10 Hang Clean 40/25Kg
then
3 rounds of
10 Lateral Burpees
10 Shoulder to Overhead 40/25Kg
Cool Down
For Quality
15 PVC Overhead Squat
5 Down & Up
10 PVC Overhead Squat
5 Down & Up
5 PVC Overhead Squat
5 Down & Up
Tuesday
Mobility
Back Chain – 2 Rounds of
– 10+10 T-Spine Rotations
– 10 Cat-Cow
General Warmup
3 Rounds For Quality
5+5 Dumbbell Deadlift
10 Air Squat
10 Push-ups
Specific Warmup
Single Dumbbell Clean
– 5+5 Dumbbell Deadlift
– 5+5 Dumbbell Power Position and jump w/ stiff arm
– 5+5 Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 5+5 Dumbbell Muscle Clean (Technique 1)
– 5+5 Dumbbell Power Clean (Technique 2)
Single Dumbbell Jerk
– 5+5 Double Hand on Dumbbell Push Press
– 5+5 Double Hand on Dumbbell Push Jerk
– 5+5 Dumbbell Push Press
– 5+5 Dumbbell Push Jerk
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)
Work Capacity
5 Rounds For Time – Team of 2
20 Box Jumps
20 Cal Erg
20 Synchro Dumbbell/ Kettlebell alt. GTOH
Cool Down
3 Rounds For Quality
5 Dumbbell Goblet Squat
10 no push-ups burpees
Wednesday
Mobility
Feet
2′ Proprioceptive routine
Shoudlers
20″ PVC Shoudler Translocations
20″ PVC Figure 8
20″ PVC Lean
General Warmup
3 Rounds For Quality
10 Situps
3 Wall Climb
10 PVC OHS
Specific Warmup
Overhead Squat @empty Bar
– 2×5 BTN Push Press @empty Bar
– 1/4 + 1/2 + Full Overhead Squat – 5+5+5 @empty Bar
– 6 Tempo Overhead Squat 3.3.3.3 @empty bar
Toes to Bar
– 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
Hspu
– 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
Work Capacity
AMRAP 14’
2 HSPU
4 Toes to Bar
6 Overhead Squat empty Bar
4 HSPU
6 Toes to Bar
8 Overhead Squat empty Bar
6 HSPU
8 Toes to Bar
10 Overhead Squat empty Bar
…and go on
Cool Down
For Quality
10 Burpees
10 Muscle Clean empty Bar
10 Knees to Chest
Thursday
Mobility
Back Chain
Psoas Routine – General Warmup
General Warmup
3 Rounds For Quality
20 Mountain Climbers
10 Bumper Ground to Overhead
Specific Warmup
Power Clean
– 8 BW Movement: Jump + Land + Elbows Turnover
– 8 Jump + Shrug + Elbows Turnover (catch) @empty Bar from dead hang position
– 8 Below The Knees Clean Pull @empty Bar (Focus on impact of the bar on the quads) (Technique 1)
– 8 Below The Knees Clean Pull @empty Bar (Focus on impact of the bar on the hip)(Technique 2)
– 5 Below The Knees Deep Power Clean – 2” Stop in power Position (check Elbows in Front Rack)
– 5 Below The Knees Power Clean – 2” Stop in power Position
– Load Bar and ramping
Shoulder to Overhead
– heavy
– 8 x Body Weight Jump and land (hands on shoudlers) – focus on hip engagement
– 8 x Body Weight Jump and land with arms extension – focus on timing
– 5+5 of Behind the Neck Push Press + Behind the Neck Push Jerk @empty bar
– 5 Push Jerk with 2″ stop in power position during dip and also during catch @ empty Bar
– 5 Push Jerk with 2″ stop only during catch position @ empty Bar
– 5 Push Jerk – no catch & go @ empty Bar
– 5 Push Jerk Catch & go @ empty Bar
– load barbell and go by triple
Work Capacity
EMOM 21′
1st – 14/11 Cal Row + 5 Burpees + 10 Air Squat
2nd – 10 Ground to Overhead 50/35Kg
3rd – rest
Cool Down
2 Rounds For Quality
10 Deadlift
10 no push-ups Burpees
Friday
Mobility
Back & Knees
Squat Routine
General Warmup
3 Rounds For Quality
5+5 Dumbbell Deadlift
10 alt. Box Step Up
5 Situps
Specific Warmup
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
Work Capacity
5 Rounds For Quality – Cap 20′
20 Box Jump Over
10 Burpees Box Jump Over
1 RM Squat Snatch
rest 1′
Cool Down
2 Rounds For Quality
8 Knees to Chest
8 alt. Step Up
Saturday
Mobility
Shoulders
10 PVC Overhead Good Morning
10 PVC Shoulders Traslocations
10 Prone PVC Shoulders Traslocations
General Warmup
For Quality
Accumulate:
– 10 Scapula Pull
– 20 Down&up
– 30 Situps
Specific Warmup
Pull-ups
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
Single Dumbbell Devil Press
– 6 Alt. Dumbbell Burpees Deadlift
– 6 alt. Dumbbell Burpees Pull
– 6 alt. Dumbbell Burpees Clean
– 6 alt. Dumbbell Burpees Snatch
Work Capacity
Death by 2′ – cap 20′
12 Situps
8 Pull-ups
1 single Dumbbell alt. Devil Press
*add 1 Devil Press every round
Cool Down
For Quality
1’ Row or other Erg
10 Rollout