Monday
General Warmup
10′ EMOM
- 45″ Row/Bike/Skierg
- 10″+8+10″ Full Bridge (Hold Top Pos + Reps + Hold Top Pos)
- 6+6 Reverse Lunges + Knee Lift with 1″ Hold (1 Rep is Lunge+Knee)
- 12 Banded Press FTN/BTN with 1″ Hold Top Pos
- 6+6 Elbow Side Plank Rotation
Full Bridge
Reverse Lunge + Knee Lift
Banded Press FTN/BTN
Elbow side Plank Rotation
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
Power & Strength
Find Max Effort Strict Pull-ups
Every 1’30 for 9′
4/2 Push-ups
50% of your max Effort Strict Pull-ups
4/2 Push-ups
Work Capacity
Team of 2 AMRAP 10′
6+6 Synchro Single Dumbbell Hang Snatch 22,5/15Kg
12 Synchro Situps
12 Box Jump Over
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
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
800m Run
80 American Swing 24/32Kg
80 Burpees
80 American Swing 24/32Kg
800m Run
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
Squat 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 “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
Push Jerk + Overhead Squat
Every 45″ for 3′
3+1, work around 50% of 1RM Clean&Jerk.
rest 1′
Every 45″ for 3′
1+3, work around 50% of 1RM Clean&Jerk.
Work Capacity
2 Rounds For Time
50 Sumo deadlift high Pull Kettlebell 24/16Kg
25 Goblet Squat
12 Chest to Bar Pull-ups
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″ Bike
- 15 Feet Banded RDL
- 5+5+5 3 Pos. Squat Band Face Pull
- 12 Hip Rotation + Flex Trunk
- 16 Downdog Toes Touch ALT
Feet Banded RDL
3 Pos. Squat Band Face Pull
Hip Rotation + Flex Trunk
Downdog Toes Touch
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 Back Squat 40/25Kg
30 Double Unders or 50 Single Unders
15 Bumper Ground to Overhead 20/15Kg
max cal Row or Bike
2′ rest
x 3 rounds
Work Capacity
AMRAP 6′
12 Knees to Chest
6 alt. Box Step Up Dumbbell 22,5/15Kg
12 Hollow Rock
6 alt. Box Step Up Dumbbell 22,5/15Kg
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
8 Rounds For Time – cap 12′
3 Strict Chin-ups
6 Double Kettlebell Floor Press
9 Push-ups
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
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
Team of 2 – 3 Rounds for Time – cap 20′
40 Synchro Single Kettlebell or Dumbbell STOH
200+200 m Run
20 Toes to bar
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