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Monday

Routine – General Warm Up

EMOM / 30” On – 30” Off (Light band)

1)Banded Press
2)Banded Overhead Squat
3)Banded High Pull
4)No Push Up Burpees

Skills Development

Shoulder to Overhead

– heavy
– 8 x Body Weight Jump and land (hands on shoulders) – 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

E2MOM x 8′ – 5 Push Jerk from ground
partire dal 50% e incrementare ogni round fino ad una quintupla pesante ma gestibile.

Back Squat (fast)

– 5 empty Bar Kang Squat
– 5+5 Wide Stance Good Morning + 1/2 Back Squat
– 5 Back Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 2×5 Tempo Back Squat 3.3.3.1 @empty bar & 1st load

Workout

12′ AMRAP – Ladder Up
1 Bear Complex
10 Box Over
10 Sit Up

Notes.
Bear Complex = 1 P. Clean + 1 Front Squat + 1 STOH + 1 Back Squat + 1 STOH
Carico Bear Complex Rx 60/40 Kg Sx 50/35 Kg.
Box Over possono essere eseguiti come jump o come step up o come clear over quindi ogni stile è valido unica regola le mani non devono toccare il box. altezza standard 60/50 cm.

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Tuesday

Routine – General Warm Up

General Warm Up – Full2_8’ EMOM / 30” On – 30” Off (PVC + Jump Rope)

1)Single Under
2)PVC Overhead Frog Walk
3)Hollow Rock
4)Walking Push Up

Skills Development

Strict Pull-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 Pull-ups 3” descent
– 3 x 1 Tempo Strict Pull-ups X.3.1.

Double Kettlebell Squat

5+5 Single Arm Kettlebell Deadlift
5+5 Single Arm Kettlebell Dead Russian Swings
5+5 Single Arm Russian Swings face to the Wall
10” Double Kettlebell Half Squat Rack
5 Double Kettlebell Front Squat Tempo 3.3.X.1

10′ EMOM – 30″ On Max Rep – 30″ Rest and transition
Odd)Strict Pull Up
Even)Double Kettlebell Front Rack Squat (Heavy)

Workout

3 Round For Time – Cap Time 19′
400 m Run
21 Kettlebell Sumo Deadlift High Pull
21 Pull Up
1′ Rest between Round

Notes.
Target <14' compresi rest Quando finiscono pull up guardano timer e ripartono dopo un minuto esatto, usiamo questo stratagemma per farli correre un po' più forte. Per chi non può correre la conversione è 500m Row / 400m Ski / 1200m Assault Bike. Carico KB deve permettere di non spezzare i round in più di 2/3 Set per non perdere intensità. Scalare i Pull Up con jumping Pull Up per mantenere ritmo alto, hanno lavorato sulla forza in tirata durante la skill.

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Wednesday

Routine

Bodyweight Routine N.2
Video

Skills Development

Snatch Deadlift

20” Snatch Grip Hold Starting Position
20” Snatch Grip Hold @Patella
20” Snatch Grip Hold High Hang
20” Snatch Grip Hold Hip
10” Eccentric Snatch Deadlift
10” Tempo Snatch Deadlift

Heavy Hang 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 High Hang Squat Snatch + 1 Hang Squat Snatch (stop 1″in bottom Position)
– 1st Load on Bar then: 1 Hang Snatch Pull + 1 Hang Squat Snatch @1st Load
– Ramping fino al 60% 1RM circa

Every 90″ x 9′
2 Snatch Deadlift + 2 Hang Squat Snatch

Notes. Partire dal 60% circa e incrementare il carico fino a che le alzate rimangono qualitative.
Double Unders

-3
Right arm Single Unders (both handles on R arm)
Left arm Single Unders (both handles on L arm)
Single Unders
Right arm Double Unders (both handles on R arm) —> 1-1-2…
Left arm Double Unders (both handles on L arm) —> 1-1-2…
2’ Practise Progression —> 1-2-1-2… / 2-2-2…

Workout

2′ On – 1′ Off x 5 Total Round
15 Overhead Squat
15 Burpees
Max Double Under

Notes. Carico RX 45/30 Sx 30/20 kg
obiettivo è rimanere consistenti nella prima parte per tutti i round cosi da ricavare sempre un po’ di tempo per performare qualche DU.
Nessuno Scala i DU tanto avendo poco tempo anche chi ne ha pochi prova nel tempo rimanente a fare pratica e magari riuscire a farne qualcuno.

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Thursday

Routine

Bodyweight Routine
Video

Skills Development

Bar Muscle Ups

– kip
2×5 Bar Swing
2×3 Swing and Push yourself off the Bar – focus on eyes over bar and arms as stiff as possible
10 Stiff Arms PVC Banded Pull-down
4 Box Kip Jump and Muscle Ups – focus on put Bar on Belly and dip
4 Box Kip Jump and Muscle Ups – continuously, like touch&go
3 Banded Assisted BMU or 3 BMU

Single Dumbbell Step Up

– 2 x 5 Bodyweight Step Up/Over
– 2 x 5 + 5 Single Dumbbells One Leg Step Up
– 2 x 5 Single Dumbbells Step Up Alt.
– 10 Single Dumbbell Step Up

Workout

30′ Amrap
30/25 Erg Cal
20 Alternated Single Dumbbell Step Up
10 V-Ups
5 Bar Muscle Up

Notes. Se possibile utilizzare sempre lo stesso ergometro da inizio a fine wod.
Peso Dumbbell 22,5/15 Kg
V-Ups da scalare con Thuck Up.
Bar Muscle Up da scalare con jumping BMU preferendoli all’utilizzo dell’elastico, possono utilizzare lo stesso box degli step over.
Oppure con 10 kipping Chest To Bar.

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Friday

Routine – General Warm Up

General Warm Up – Lower3_3 Round For Quality (ergometer)

2’ Ergometer (increase pace every round)
30” Wall Sit
30” Jumping Lunges

Skills Development

Back Squat (fast)

– 5 empty Bar Kang Squat
– 5+5 Wide Stance Good Morning + 1/2 Back Squat
– 5 Back Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 2×5 Tempo Back Squat 3.3.3.1 @empty bar & 1st load

E3MOM x 15′
10 Back Squat @ 50% 1RM
No Rest
1 Set Max Push Up Unbroken

Back Squat Volume, obiettivo costruire un gesto solido senza rimbalzi o compensi.
Specificare utilizzo della percentuale su un massimale reale non su quello del cugino dell’amico:)
Possibilità di fare weighted Push Up per chi pensa di fare set superiori alle 20 rep, valide, con il corpo teso e il petto a terra, usare un disco sul dorso come zavorra.

Workout

For Time
33 Wall Ball
21 Toes To Ring
22 Wall Ball
15 Toes To Ring
11 Wall Ball
9 Toes To Ring

Notes. Target <5′ Cap Time 8′
Carico Med Ball 9/6 Kg
Toes To Ring scalati con Knee to chest – Kipping Leg Raise over 90°

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

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

Rope Climb

– 3 + 3 Rope Strict Pull Ups
– 3 + 3 Kipping Rope Pull Ups
– 6 Feet Wrap Squat
– 2 Ascent Rope Pull
– 30” Descent Rope Practice
– 6-8′ Rope Climb Trial

Workout

For Time – Team Of 2
1000 m Row / 2400 m Assault Bike
20 Syncro Thruster
750 m Row / 1800 m Assault Bike
30 Syncro Bar Facing Burpees
500 m Row / 1200 m Assault Bike
40 Syncro Hang Power Clean
250 m Row / 600 m Assault Bike
50 Syncro Pull Up

Notes. Target <17′ Cap Time 25′
Ergometri da dividere a metà ogni distanza
Carico Rx 50/35 Scalato 40/30
Nei Burpees si parte dalla parte opposta del Barbell, il syncro con il petto a terra.

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Comments

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