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)
BPM Activation
2 Rounds – Increase Pace Across Round
10/8 Cal Row – Assault Bike
12 Plate GTOH
10 Lateral Plyo Push Up (Passing by hands over the Plate)
8 + 8 Plate Windmill
30″ rest b/s
Work Capacity
Team of 2
From 00:00 – 05:00 – AMRAP 5′
30 Synchro SDHP Kettlebell 32/24Kg
8 Ring or Bar Muscle ups
From 05:00 – 10:00 – For Time
100 Overhead Squat Empty Bar
50 Push-ups on dumbbells
From 10:00 – 15:00
Max Cal 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
Tuesday
General Warmup
15′ EMOM
- 45″ Row
- 6+6 Quadruped Thoracic Spine Rotation with Reach
- 40″ Double KB Plank
- 6+6 Hip Rotation and Extension
- 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
Activation
2 Sets “For Quality” of:
12 Banded Good Morning – 2″ Hold Bottom Position
12 Banded Bent Over Row – 2″ Hold Top Position
30″ rest b/s
Power & Strength
Every 2′ for 12′
2 Rounds of
8 Ring Row
8 Double Dumbbells Deadlift
Work Capacity
AMRAP 8′
50 Hang Power Clean 40/25Kg
50 Front Squat 40/25Kg
OTM: 6 Lateral Burpees
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
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)
BPM Activation
2 Rounds – Increase Pace Across Round
8/6 Cal Assault Bike – Only Legs
10 + 10 Single Kettlebell Romanian Deadlift
5 + 5 Single Kettlebell Push Press
20m Burpees Broad Jump
30″ rest b/s
Power & Strength
For Time
6-8-10-12-14-12-10-8-6
American Swing 32/24 Kg
Kettlebell Goblet Squat 32/24 Kg
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
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
10/8 Cal Row – Assault Bike
12 Cossack to Cossack Squat
12 Tuck Ups
12 Jumping Lunges
30″ rest b/s
Aerobic Power & Lactic Training
AMRAP in 4′
15 HSPU
15 Knees to Arms
30 Air Squat
15 Knees to Arms
max Cal Bike
rest 4′ x 3 set
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
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.
BPM Activation
2 Sets “For Quality” of:
6 + 6 Single Kettlebell Arm Bar – Control the Movement
5 + 5 Mix Grip Scapula Pull
30″ Hollow Position Hold (From Ground)
30″ Arch Position Hold (From Ground)
30″ rest b/s
Power & Strength
Spend 12′ to Pullover Progression
Tuck up progression
– Skin the cat on the bar
– Swing from Box in hollow pose with chin over bar
– Big Swing from box like ice cream makers
– bar candle static hold – partner help pushing shoulder ahead
Work Capacity
Team of 2, I go you go – AMRAP 9′
12 m one arm Kettlebell Overhead Lunges left arm 24/16 Kg
1 Pullover
12 m one arm Kettlebell Overhead Lunges right arm 24/16 Kg
You can scale Pull-over with skin the cat on bar or on ring. You can scale again as a strict knees to chest x 3 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
Saturday
General Warmup
15′ EMOM
- 45″ Bike/Row/Run
- 6/8 Open Hip
- 15 Tall Kneeling Band Face Pull with 1″ Hold
- 40″ Elbow Plank Posterior Tilt
- 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Tall Kneeling Face Pull with Band
Elbow Plank Posterior Tilt
Tall Kneeling Hip Extension with Band
Mobility
Activation
2 Sets “For Quality” of:
20″ Supine Grip Chin Over the Bar
2 + 2 Strict Rope Pull Ups
8 Single Leg Squat Alternated – Tempo 3.3.X.1
5 + 5 One Leg High Jump (Try to Jump with One Leg on Top of Box 50cm MEN / 30cm WOMEN)
30″ rest b/s
Aerobic Capacity
Death by 3′ – cap 30′
15 Air Squat
3 Chin-ups
10 Burpees
2 Pull-ups
5 Box Jump
1 Rope Climb
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