Monday
Mobility
Knees
– 30″ rotation
– 2 x 5+5 Kneeling Leg Extension
– 10+10 hip hikes on bumper
Shoulders – 1′
PVC Routine
General Warmup
2 Rounds For Quality
10 Kettlebell Goblet Squat
10 Kettlebell Goblet Push-Press
10 Kettlebell SDHP
Specific Warmup
Thrusters
– 2 x 5 Power Clean
– 2 x 5 Front Squat – 1″ stop in bottom Position focus on Front Rack Position
– 2 x 5 Push Press – Focus on midline
– 5 Front Squat & Jerk Drive – focus on hip engagement
– 5 Thrusters
Sumo Deadlift High Pull
– 10 Mid Sumo Deadlift until reach patella (just under the knees) @ empty bar
– 10 Mid Sumo position high Pull @ empty bar
– 6 Sumo Deadlift High Pull with 2″ stop on Patella @ empty Bar
– Load Bar and repeat t&go:
– 5 Mid Sumo Deadlift until reach patella (just under the knees)
– 3 Sumo Deadlift High Pull with 2″ stop on Patella
Work Capacity
5 Rounds of
30 Air Squat
20 Sumo Deadlift High Pull 40/25Kg
then
5 Rounds of
15 Push-ups
20 STOH 40/25Kg
Cool Down
For Quality
15 PVC Thrusters
5 Down & Up
10 PVC Thrusters
5 Down & Up
5 PVC Thrusters
5 Down & Up
Tuesday
Mobility
Back Chain – 2 Rounds of
– 10+10 T-Spine Rotations
– 10 Cat-Cow
General Warmup
3 Rounds For Quality
5+5 Dumbbell Deadlift
10 Air Squat
10 Push-ups
Specific Warmup
Dumbbell Split Snatch
– 5+5 Dumbbell Deadlift
– 5+5 Dumbbell Power Position and jump w/ stiff arm
– 5+5 Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 5+5 Split position Dumbbell Snatch
– 5+5 Dumbbell Split Snatch
Pull-ups
– 2 x 5 Scapula Pulls Plus (1/4Pull-ups)
– 1 x 5 Bar Swings
– 3 x 1 Single Strict Butterfly Pull-ups
– 1 x 3 Strict Butterfly Pull-ups
– 2 x 5 Stiff Legs Butterfly Shoulder Rotation
– 2 x 5 Stiff Legs 1/2 Butterfly Pull-ups Stiff Legs
– 2 x 3 Butterfly Pull-ups
Work Capacity
AMRAP 30′
12+12 Single Dumbbell Split Snatch
24 Pull-ups
36 Sit-ups
48 Box Jumps
Cool Down
3 Rounds For Quality
5 Dumbbell Goblet Squat
10 no push-ups burpees
Wednesday
Mobility
Back Chain
Fast Squat Routine
General Warmup
3 Rounds For Quality
20 Jumping Jacks
10 Medball Squat Clean
Specific Warmup
Heavy Squat Clean
– Yoga Barbell (power routine – clean):
3 Rounds of:
4 Clean Deadlift + 4 HangClean Pull + 4 Hang Power Clean @ empty Bar
– 8 Front Squat tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (squat routine – clean):
3 Rounds of:
1 Tall Clean + 1 Below the Knees Squat Clean + 1 Front Squat (stop 1″in bottom Position)
– 1st Load on Bar then: 1 Clean Pull takedown + 1 Squat Clean + 1 Front Squat @1st Load
– Ramping
Toes to Bar
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 3+3 Kipping Single Leg Raises
– 1′ Toes To Bar Trial
Work Capacity
AMRAP 3′
Max Effort Squat Clean @75% of 1RM
rest 1′
AMRAP 7′
9 Deadlift @75% of 1RM Squat Clean
18 Toes to Bar
27 Lateral Burpees
rest 1′
AMRAP 3′
Max Effort Squat Clean @75% of 1RM
Cool Down
For Quality
10 no Push-ups Burpees
10 Muscle Clean empty Bar
10 Hollow Rock
Thursday
Mobility
Feet
2′ Proprioceptive routine
Shoudlers
20″ PVC Shoudler Translocations
20″ PVC Figure 8
20″ PVC Lean
General Warmup
3 Rounds For Quality
10 Situps
3 Wall Climb
10 PVC Front Squat
Specific Warmup
Front Squat
light
– 1/4 + 1/2 + Full Front Squat – 5+5+5 @empty Bar
– 2×3 Tempo Front Squat 3.3.3.1 @empty Bar
– load Bar then 2×3 Front Squat
Hspu
– 2 x 6 Push-ups
– 3 Wall Climb;
– 20″ Hold Wall Handstand Back to Wall
– 3 Only Negative Eccentric Tempo HSPU
– 2 x 3 HSPU
Work Capacity
Every 3′ for 15′
20 Wall Ball
10 HSPU
5 Front Squat @60/40Kg
Cool Down
2 Rounds For Quality
10 Deadlift
5 Rollout
Friday
Mobility
Back & Knees
Squat Routine
General Warmup
3 Rounds For Quality
5+5 Kettlebell Single Arm Russian Swings
10 PVC OHS
20 Single Unders
Specific Warmup
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
Single DB/KT Overhead Squat
– 5+5 Dumbbell or Kettlebell Tempo Half Overhead Squat 1.3.1.1
– 6+6 KT/DB Armbar
– 4+4 KT/DB Windmill
– 4+4KT/DB OHS
Double Unders
– 3 times alternating 15″ slow Single Unders and 15″ fast Single Unders
– 3 Slow High Jumps Single Unders
– Double tap with hands on quads during jump find rhythm
– 1′ Double Unders Trial
Work Capacity
20′ Running Clock
For Time
111 Kettlebell A Swings 24/16Kg
99 Double Unders
88 Kettlebell STOH 24/16Kg
77 Double Unders
66 Kettlebell Overhead Squat 24/16Kg
55 Double Unders
then
max effort Kettlebell GTOH
Cool Down
2 Rounds For Quality
8 Push-ups
8 Goblet Squat
Saturday
Mobility
Shoulders
10 PVC Overhead Good Morning
10 PVC Shoulders Traslocations
10 Prone PVC Shoulders Traslocations
General Warmup
For Quality
Accumulate:
– 10 Supine Grip Scapula Pull
– 20 Push-ups
– 30 alt. step up
Specific Warmup
Box Dips
– 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
Legless Rope Climb
– 15+15” Hold Rope
– 6 Strict Chin-ups
– 3+3 Rope Pull-ups
– 3 Supine Position Rope Climb (Feet on the ground)
– 1’ Knees Skip Kipping LRC Trial – half rope
– 1’ Full Kipping LRC Trial – half rope
– Eccentric Descent Phase
Work Capacity
Death by 2′ – cap 20′
12 Strict Box Dips
6 Double DB/KT Step Over Box
1 Legless Rope Climb
Cool Down
For Quality
1’ Row or other Erg
10 Rollout