Monday
Routine – General Warm Up
Upperbody General Warm Up 1
6’ Amrap (Light Plate)
30 Jumping Jack
12 Alternated Bumper Halo
12 Alternated Shoulder tap on full plank
12 Bumper Ground to Overhead
12 Bumper Floor Press to V-Ups
Skills Development
Heavy Power Snatch
– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hang Power Snatch @empty Bar
– 8 Half Overhead Squat Snatch Grip tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (Power routine): 3 Rounds of –> 1 Hip Power Snatch + 1 Hang Power Snatch + 1 Below The Knees Hang Power Snatch (stop 1″in Power Position)
– 1st Load on Bar then: 1 Snatch Pull takedown + 1 Power Snatch @1st Load
– Ramping
Start Every 2′ for 5 Round
5 Power Snatch no touch and go
American Swings
– 10 Kettlebell Deadlift
– 6 Kettlebell Dead Russian Swings
– 3+3+3 Low Kettlebell Russian Swings + Medium Kettlebell Russian Swings + high Kettlebell Russian Swings
– 6 Russian Swings face to the Wall
– 6 A.Swings Face to the Wall
– 6 A. Swings – stop 1″ overhead
– 6 A. Swings
Workout
7′ Amrap
10 Push Up (scaling on knee)
15 Russian Swing (weight manageable, every round should be unbroken)
20 Air Squat
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
Routine – General Warm Up
General Warm Up – Lower1_ 6/8’ Amrap (Bodyweight)
30 Mountain Climbers
12 Alternated Lunges
12 Rotational Plank
12 Tall Kneeling Hip Extension
12 Alternated Crossack Squat
Skills Development
Deadlift
– 5+5+5 –> Lift up to the knees + Lift From the knees to full extension + Deadlift @ empty Bar
– Load Bar (1st easy Load)
– 1 x 20″ Hold @1cm from ground
– 2 x 5″ Hold @1cm from ground + 5″ to reach Knees + 5″ stop @ knees and takedown
– 2 x Deadlift 5″ to reach Knees and complete movement, step back on knees and 5″ back to the ground
– 2 x 3 Reps Deadlift
Ring Dips
– short
– 5 Box Dips Eccentric only Eccentric tempo 4″
– 5 Box Dips with feet push on ground as a help for concentric phase
– 3 x single death position box dips
– 3 Strict Box Dips
– 3 Strict Ring Dips
Box Jumps
– 5 High Jumps – knees to chest
– 10 alt. Step Ups on box
– 5 Box Jump and Step Down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 2 x 3 Box Jumps – try Plyo if you can
6′ EMOM
8-6-5-4-3 Deadlift – Ramping dal peso di warm up a circa il 60% del massimale.
Focus del lavoro sullo stacco deve essere quello di performare ripetizioni in stile sport-specifico touch and go mantenendo una corretta forma, enfatizzando utilizzo della spinta delle gambe e non della schiena.
Sui Ring Dip consigliamo di scalare utilizzando degli elastici per diminuire il carico, focus sulla stabilità delle due posizioni cardine, spalle che poggiano sugli anelli in bottom e completo lock dei gomiti in top.
Nel Box Jump privilegiare il lavoro pliometrico, rimbalzare sul terreno fa risparmiare un sacco di energie.
Workout
3′ Amrap – Rest 1’30” – 5 Total Set
30 Sit Up
20 Box Jump
10 Ring Dip
In the remaining time max rep Deadlift @ 60% 1RM
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
Routine
Bodyweight Routine N.2
Skills Development
Strict Chin-ups
– 2 x 3 Scapula Pulls in hollow pose
– 2 x 3 Scapula Pulls Plus 1/4 Pull-ups stop 1” in hollow pose
– 3 x 1 Tempo only eccentric Strict Chin-ups 3” descent
– 3 x 1 Tempo Strict Chin-ups X.3.1.
Every 90″ x 3 Set
Perform 1 Set Max Strict Chin Up Unbroken.
Scalare il movimento con elastici della giusta resistenza da riuscire a fare un minimo di 5 ripetizioni ogni set.
Pull-ups
kip
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
Every 2′ x 2 Set
Perform 1 Set Max Kipping Pull Up Unbroken.
Scalare il movimento con elastici della giusta resistenza da riuscire a fare un minimo di 5 ripetizioni ogni set.
Single Dumbbell or Kettlebell Thrusters
– 2 x 5 + 5 Dumbbells Power Clean
– 2 x 5 + 5 Dumbbells Squat – 1″ stop in bottom Position focus on push up elbows
– 2 x 5 + 5 Dumbbells Push Press
– 5 + 5 Dumbbells Squat & Jerk Drive – focus on hip engagement
– 5 + 5 Dumbbells Thrusters
Workout
Fr-urpee – For Time
21-15-9
Burpee Pull Up
Single Dumbbell / Kettlebell Thruster
Target <9' Cap Time 14' Carico Rx 25-24 uomo / 17,5-16 donna Thruster nessun obbligo su come spezzare le rep tra le due braccia. Per chi non ha Pull Up possibilità di fare un burpee jumping pull up mettendo un rialzo sotto la sbarra in modo da non perdere tempo con elastico ad ogni ripetizione.
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
Routine
Bodyweight Routine
Skills Development
Hang Squat 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 Tall Clean – 2” Stop in power Position (check Elbows in Front Rack)
E2MOM 8′ – 5 Hang Squat Clean
no catch and go @ partire dal 50% del massimale e salire fino a una quintupla pesante, resettare sempre movimento al bacino / no bouncing / no hip clean.
Barbell Front Rack Lunges
– 2 x 5 Front Rack Reverse Lunges
– 2 x 5 Front Rack Split Squat
– 2 x 5 Bodyweight Walking Lunges
– 2 x 5 Front Rack Lunges Alt. (In Place) – Ramping
– 2 x 5 Front Rack Walking Lunges
Burpees Jump Over Barbell
– 5 No Push-ups Burpees w/ 3” stop in Plank Position – focus on fast transition
– 3 Starting from Full Arms plank position Push-ups + single step FWD and jump over Bar
– 3 Starting from Full Arms plank position Push-ups + double feet lateral step and jump over Bar
– 3 Starting from standing Position Burpees Over Bar and back to standing position
– 3 Burpees Over The Bar
Workout
Chipper – For Time
50/40 Cal on a Ergometer
40 Barbell Front Rack Lunges
30 Burpees Jump Over The Barbell
20 Barbell Front Rack Lunges
100 Double Under
Target <12' Cap Time 20' Peso RX 40/30 Kg - Scaled 30/20 chi non ha I Double Under fa 300 single under se non c'è un ergometro a persona far partire il secondo gruppo dopo 3' in modo che tutti abbiano finito le calorie iniziali.
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
Routine – General Warm Up
General Warm Up – Upper2_3 Round For Quality (ergometer)
2’ Ergometer (increase pace every round)
30” Active Bar Hold
30” Pike Hold
Skills Development
Double Dumbbell Push Press
8 Double Dumbbell Russian Swing
8 Double Dumbbell High Pull
8 Double Dumbbell Russian Swings face to the Wall Clean
8 Double Dumbbell Strict Press
8 Double Dumbbell Push Press – 3” Hold Deep Pos.
Knee to Chest
– short
– 2×5 Bar Swings
– 2×5 Kipping Leg Raises (find max height without losing rhythm)
– 3+3 Kipping Knee to Ches
– 1′ Knee to Chest Trial – Heels above the line of your femur
E2MOM x 16′
12 Double Kettlebell Push Press
12 Toes To Bar
per i toes to bar chi non riesce a farne 12 ma ne ha qualcuno si può scalare numero di rep consigliando di lavorare fino alla fine del primo minuto.
Workout
Sprint Workout – 5′ Amrap
3 Round
16 Alternated Dumbbell Snatch
16 Jump Over The Dumbbell
nel tempo rimanente max rep Single Dumbbell Devil Press By Clean & Jerk
si parte con i tre round, appena finiti si passa ai devil press.
il target del lavoro è l’alta intensità quindi scegliere carico adeguato per riuscire a finire i tre round prima del cap time e avere ancora tempo per fare qualche Devil Press
i jump over devono essere laterali e entrambi i piedi passano sopra il dumbbell
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
Routine – General warm Up
General Warm Up – Full1_6/8’ Amrap (Light Dumbbell)
4+4 Single Dumbbell Romanian Deadlift
10+10 m Shuttle Run
4+4 Single Dumbbell High Pull in Split Position
10+10 m Shuttle Run
4+4 Single Dumbbell Goblet Crossack Squat
10+10 m Shuttle Run
4+4 Single Dumbbell Half Kneeling Strict Press
Skills Development
Ring Muscle Ups
– SET LOW RINGS
– 5 Death Position Ring Dips
– (1+1) x 5 Standing Ring Rows + Ring Dips
– 2×3 Explosive Supine Hip to Rings (Start from Supine Position and push your hip onto the rings while your feet get on the ground)
– 2×3 Explosive Supine Hip to Rings and Pass Through with feet on ground
– 2×3 Explosive Supine Hip to Rings and Pass Through without feet on ground
– SET HIGH RINGS
– 2×3 Ring Swings (Arch/Hollow)
– 2×1 Hip To Rings (Focus to body line and hollow position)
– 3×1 Try Assisted Ring Muscle-ups
– Lasciare 6-8′ per fare qualche tentativo a chi è vicino a guadagnare la skill, qualche set a chi già la possiede e fare pratica a chi si sta approcciando.
Workout
Team Workout – Team of 2
-From 0′ to 6′
Perform Max Cal on a Ergometer.
From 6′ to 8′ Rest and Record score of Calories
-From 8′ to 14′ Perform Amrap Of
6 Syncro Handstand Push Up
18 Partner Wall Ball
From 14′ to 16′ Rest and Record score of Amrap
-From 16′ to 22′ Perform Max Meter of Partner Run With Medball
Every 10m = 1 Rep (800 m = 80 Rep)
HSPU syncro in top position, scalare con Push Up syncro.
Score Totale Cal + Rep + Metri.
Run con una sola medball a coppia.
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
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