Monday
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 Round
12/10 Cal AB / Row – Fast Pace
10 Banded Thruster – 2″ Hold Top Position
5 Lateral Step Up Over
10 Up & Down Jump High
30″ rest b/s
Aerobic Power & Lactic Training
AMRAP 3′
30″ max cal bike
30/20 – cal bike done: Front Burpees Box Jump Over 60/50cm
30/20 – cal bike done: Double Kettlebell Deadlift 2×32/24Kg
30/20 – cal bike done: Alt. Jumping Lunges
max Effort Bumper GTOH 20/15Kg
rest 3′ x 3 set
From 00:00 to 03:00 – 1st heat
From 01:30 to 04:30 – 2nd heat
From 03:00 to 06:00 – 3rd heat
From 04:30 to 07:30 – 4th heat
At 06:00 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
Tuesday
General Warmup
15′ EMOM
- 45″ Bike/Row/Run
- 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
2 Sets “For Quality” of:
6 Barbell Jefferson Curl
6 + 6 Mix Grip Scapula Pull
6 Dragon Flag – Scale As Needed
30″ rest b/s
Power & Strength
*scale as knees to chest
Every 1’30 for 9′
10 V-ups
50% of your max effort Toes To Bar
10 Sit-ups
Work Capacity
AMRAP 6′
6 Deadlift 80/45Kg
12 Pull-ups
24 Wall Ball
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
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:
6 Single Kettlebell Goblet Good Morning
6 Single Kettlebell Goblet Squat – Narrow Stance
15 Hollow Body Rocks
15m + 15m Single Kettlebell Over Head Carry
30″ rest b/s
Aerobic Capacity
Everyt 2′ for 24′
1st : 220/190m Row + 12 Burpees Over Erg
2nd: 20 Double Kettlebell Squat + 20 Double Kettlebell Russian Swing 2×16/12Kg
3rd: 200m Run + 40 Double Unders
4th: 60m double dumbbell carry
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
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 Snatch Grip Jefferson Curl
5 Barbell Snatch Grip Deadlift – Focus on “Lift Off”
5 Barbell Snatch Grip Hip Muscle Snatch
5 Barbell Over Head Squat – 2″ Hold Bottom Position
30″ rest b/s
Power & Strength
22′ AMRAP
Hang Squat Snatch + Snatch Balance
Start From empty Bar and perform 1+4 repetitions unbroken without fail.
After each set successfully completed add 5Kg (20-25-30-35…)
If you fail, 12 burpees before retrying the set.
Work Capacity
Tabata Arch Rock
Score is reps
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
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:
5 + 5 Single Kettlebell Arm Bar
5 + 5 Single Kettlebell Z Press
5 Pull Up Bar Swing – Kipping
5 Hip to Bar
30″ rest b/s
Power & Strength
EMOM 8′
ODD: 2+2 Kettlebell Turkish get-up
EVEN: max Bar Muscle-ups in 40″
Work Capacity
2 Rounds For Time – cap 8′ ‘
30 Pull-ups
15+15 Shoulder to Overhead Heavy Single Dumbbell or Kettlebell
Aerobic Capacity
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:
12 Banded Cross Over
12 Banded Triceps Curl
12 Banded Face Pull
12 Banded Pull Down
30″ rest b/s
Power & Strength
For Time – Team of 2 – cap 10′
12 Push-ups
12 Box Dips
12 Chin-ups
rest 1′
14 Push-ups
14 Box Dips
14 Chin-ups
rest 1′
16 Push-ups
16 Box Dips
16 Chin-ups
rest 1′
18 Push-ups
18 Box Dips
18 Chin-ups
Work Capacity
AMRAP 8′
400m Run
40 Wall Ball
20 Hang Squat Clean 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