Monday
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 – Fast Pace
6 + 6 Single Kettlebell Thruster
20m + 20m Shuttle Run
6 + 6 Single Kettlebell Clean (From Ground)
30″ rest b/s
Work Capacity
Team of 2 – 8 Rounds For Time
24 alt. Wall Ball
12 Power Clean 50/35Kg
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
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 Row
12 Jumping Lunges Alternated (Bodyweight)
6 + 6 Single Dumbbell Hang Snatch
12 Down & Up (No Push Up Burpees)
30″ rest b/s
Aerobic Power & Lactic Training
AMRAP 2′
6 Devil Press (load by feel)
12 Sumo Deadlift High Pull 40/25Kg
6 Burpees Box Jump Over
Max Cal Row/Bike
rest 4′ x 3 set
From 00:00 to 02:00 – 1st heat
From 01:00 to 03:00 – 2nd heat
From 02:00 to 04:00 – 3rd heat
From 03:00 to 05:00 – 4th heat
At 06:00 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
Wednesday
General Warmup
15′ 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
Activation
2 Sets “For Quality” of:
5 + 5 Mix Grip Scapula Pull
30″ Hollow Hold (From Ground)
5 Strict Knee to Chest
30″ Arch Hold (From Ground)
12 Single Leg V-Ups / Tuck Ups
1′ rest b/s
Power & Strength
12′ of Toes To Bar Progression
– Strict Toes to Max Heigh without losing form
– Kip
– Kipping Stiff Legs Raises
– Kipping Knees to Chest
– Kipping Knees to Chest + Kick
Work Capacity
AMRAP 2′
30 Single Dumbbell Thrusters 22,5/15Kg
max effort Toes to Bar
rest 1′
AMRAP 2′
30 Box Jump Over
max effort Toes to Bar
rest 1′
AMRAP 2′
40 Push-ups
max effort Toes to Bar
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
Squat 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 Bike / Row
20m + 20m Single Kettlebell Over Head Carry
10 Goblet Squat
20m Burpees Broad Jump
30″ rest b/s
Aerobic Capacity
For Time – Cap 30′ – Team of 2
200m x 10 set Run I go u go
then
21-15-9
Synchro V-ups
Synchro Pull-ups
Synchro Air Squat
then
200m x 10 set Row I go you go
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)
Activation
2 Sets “For Quality” of:
5 + 5 Single Dumbbell Cross Body Sumo Deadlift
5 + 5 Single Dumbbell Cross Body Muscle Clean
5 + 5 Single Dumbbell Tall Clean
5 + 5 Single Dumbbell Front Squat
30″ rest b/s
Power & Strength
10′ to Find 1RM of the following complex
1 Power Clean +
1 Hang Power Clean +
5 Front Squat +
1 Hang Power Clean +
1 Power Clean
Work Capacity
6′ AMRAP
10 Goblet Squat KT 24/16Kg
5 Burpees Over Kettlebell
10 Russian Swing KT 24/16Kg
5 Burpees Over Kettlebell
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
12′ EMOM
- 45″ Row/Bike/Run
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Tall Kneeling Band Pull
Plank Ring Hold
Tall Kneeling Band Hip Extension + KB Hold
Activation
2 Sets “For Quality” of:
5 + 5 Deficit Push Ups – Tempo 3.3.X.1 – (One Hand Grip on Dumbbell)
5 + 5 Single Dumbbell Floor Press – 2″ Hold Top Position
30″ Single Dumbbell Weighted Hollow Body Hold
20m + 20m Single Dumbbell Over Head Carry – Focus on Shoulders Active
30″ rest b/s
Power & Strength
Spend 5′ to work on Dip Swing
– Over 4 Boxes
– Over the Rings
– Before Stiff Legs, then with kick
EMOM 10′
ODD: 2+2 Dumbbell Turkish Get Up
Even: 30″ max effort Ring/Matador/Box Dips
Work Capacity
AMRAP 5′
10 Ring or Bar Row
20 Wall Ball
rest 1′
AMRAP 5′
10 Deadlift
20 STOH 40/25Kg
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