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)
Ankle Mobility – Part 2
BPM Activation
2 Rounds – Increase pace Across Round
10/8 Cal Row or Bike – Sprint Pace
8 Goblet squat
8 Lateral Step Up Over
8 Down & Up Jump High
30″ rest b/s
Aerobic Power & Lactic Training
AMRAP 3′
10 Front Burpees Box Jump Over 60/50cm
12 Alt. Pistols
10 Double Dumbbell Deadlift 2×230/25Kg
12 Alt. Pistols
max Effort Single Kettlebell C&J 24/16Kg
rest 3′ x 3 set
* You can split it into 4 heat, one each 1 minute and a half:
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
Full Body Stretching and Deload N.2
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
Bodyweight Routine N.2
Notes. Follow routine step by step.
Activation
2 Sets “For Quality”of:
12 Banded Cross Over
12 Banded Pull Down
12 Banded Good Morning to Press Behind the Neck
30″ rest b/s
Power & Strength
Find Max Effort Dumbbell Push-ups
90″ for 9′
50% of your max effort Dumbbells Push-ups
rest in full arms plank position on dumbbell until 1′
Work Capacity
AMRAP 7′
30 American Swing 24/16Kg
20 Toes to Bar
10 Double Dumbbell or Kettlebell hang Power Clean
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.
Activation
2 Rounds – Increase Pace Across Round
10/8 Cal Row
10 Double Kettlebell Sumo Deadlift
3 Wall Climb
20m Reverse Walking Lunges
30″ rest b/s
Aerobic Capacity
EMOM 28′
1st : 220/190m Row
2nd: 18 Double Kettlebell Russian Swing 2×16/12Kg
3rd: 4 burpees + 4+4 single dumbbell Shoulder to Overhead + 4 burpees
4th: active rest with easy pace Air Squat
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’
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: (Empty Barbell)
5 Snatch Grip High Pull – No Hip Engagement
5 Hip Muscle Snatch
5 Push Press Behind The Neck
5 Over Head Squat
Power & Strength
15′ AMRAP
Power Snatch + Overhead Squat + Hang Power Snatch
1+1+1 @ 50-40% of 1RM
rest as need then
2+2+2 @ 50-40% of 1RM
rest as need then
3+3+3 @ 50-40% of 1RM
Aerobic Power & Lactic Training
AMRAP 1′
Test – Max Cal Bike or Row
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 N.2
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 + 5 3. Position Squat Banded Face Pull
5 Banded Over Head Squat
5 Banded Strict Press Power Position
5 Banded Strict Press Bottom Position
30″ rest b/s
Power & Strength
EMOM 8′
ODD: 3+3 Kettlebell Turkish get-up
EVEN: 5+5 Single Arm Kettlebell Overhead Squat
Work Capacity
3 Rounds For Time – cap 10′
10 right Arm alt. kettlebell Overhead Lunges 24/16Kg
20 right Arm russian Swing 24/16Kg
10 left Arm alt. kettlebell Overhead Lunges 24/16Kg
20 left Arm russian Swing 24/16Kg
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’
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:
5 Tempo Push Ups – 5.5.X.1
20″ Wall Facing Hand Stand Hold or Pike Box Hold
5 + 5 Mix Grip Scapula Pull
15 Hollow Body Rock
30″ rest b/s
Power & Strength
Double Kettlebell or dumbbell Floor Press
4 Rounds For Time – Team of 2 – cap 10′
30 alt. Kettlebell floor Press
15 HSPU
Work Capacity
AMRAP 10′
3 Strict Pull-ups
6 Hang Power Clean 60/40Kg
3 Wall Climb
* add 1 rep each set
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’