Monday
General Warmup
10′ EMOM
- 45″ Row/Bike/Skierg
- 15 Banded Bent Over Row 1″Hold @Top
- 12 Plank with Trunk Rotation 1″Hold @Top
- 6+6 Straddle Pass Through PVC + Flex Trunk
- 12 Cossack to Cossack 1″Hold @Bottom
Banded Bent Over Row
Plank with Trunk Rotation
Straddle Pass Through PVC + Flex Trunk
Cossack to Cossack
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:
20m + 20m Single Dumbbell/Kettlebell Over head Carry
6 + 6 Single Dumbbell/Kettlebell Windmill
20m + 20m Single Dumbbell/Kettlebell Over Head Carry
6 + 6 Seated Z Press Single Dumbbell/Kettlebell
30″ rest b/s
Power & Strength
Every 3′ for 15′
2 Rounds of
7 Push Press @ 50% 1RM
7 Double Dumbbell Box Pike Ups
Work Capacity
AMRAP 3′
40 burpees over the row
max cal Row
rest 1′
AMRAP 3′
15 V-ups
25 Push-ups
35 Air Squat
max burpees hand release
rest 1′
AMRAP 3′
30 burpees box jump over
max alt.Step up DB 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
Tuesday
General Warmup
Squat Routine
Notes. Follow routine step by step.
Mobility
Upper Body Mobility Routine N.2
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)
BPM Activation
2 Rounds – Increase pace Across Round
12/10 cal Row – Sprint Pace
20 “Broomstick or PVC Pipe” Over Head Jump Squat
6 + 6 Single Kettlebell Push Press
30″ rest b/s
Work Capacity
10 Rounds for time Team of 2 – I go you go by round
100m Run
10 Overhead Squat kettlebell/dumbbell 24/16Kg
5 HSPU
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.
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 Assault Bike – Row
12 Cossack Squat Alternated
8 + 8 Single Dumbbell Cross Body Muscle Snatch
30″ rest b/s
Aerobic Power & Lactic Training
For Time – cap 4′
4 Rounds of
8 Box Jump over
4+4 single Dumbbell C&J 22,5/15Kg
rest 4′ x 3 set
* You can split it into 4 heat, one each 1 minute and a half:
From 00:00 to 04:00 – 1st heat
From 01:00 to 05:00 – 2nd heat
From 02:00 to 06:00 – 3rd heat
From 03:00 to 07:00 – 4th heat
At 08:00 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
Thursday
General Warmup
10′ 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
Mobility
Upper Body Mobility Routine N.2
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:
30″ Hold Hollow Position (From Ground)
10″ Transition
30″ Arm Plank Position
10″ Transition
30″ Goblet Good Morning
10″ Transition
30″ Hold Arch Position (From Ground)
30″ rest b/s
Power & Strength
2′ trial of Wall climb
Focus on push on the ground and maintain hollow form
1′ trial of scissor Handstand
One leg remain close to the floor without any step
1′ trial of scissor Handstand + Leg Join
One leg raise up and join with the other without any step
1’30 trial of handstand to both feet touch the wall
Handstand to the wall but both feet touch together
1’30 trial of 2 step handstand walk to the wall
2 handstand walk step before reach the wall
Spend 3′ for work on Free Handstand walk
Focus to find correct form
Work Capacity
AMRAP 5′
6 toes to bar
12 alt. single leg squat
max meter handstand walk
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
Squat Routine
Notes. Follow routine step by step.
Mobility
Upper Body Mobility Routine N.2
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)
BPM Activation
2 Rounds – Increase Pace Across Round
100m Run Sprint or 10 Cal Row
6 Single kettlebell Thruster (Left)
6 Swing Leg Raises
6 Single Kettlebell Thruster (Right)
10 Push Ups
30″ rest b/s
Aerobic Capacity
EMOM 24′
1st – 45″ max thrusters 35/25Kg
2nd – 45″ max Pull-ups
3rd – 45″ max double kettlebell or dumbbell shoulder to overhead
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 “For Quality” of:
5 + 5 Single Dumbbell Strict Press
5 + 5 Single Dumbbell Strict Press (Power Position)
5 + 5 Single Dumbbell Strict Press (Bottom Position or Sots press)
5 + 5 Single Dumbbell Windmill
30″ rest b/s
Power & Strength
Every 90″ for 9′
Deep Push Jerk + Push Jerk
1+1 for max load
Work Capacity
2 Rounds For Time – Cap 9′
600m Run
20 Shoulder to Overhead @ 50% of max load finded
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