Monday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Activation Routine 2
Strength & Strength Endurance (SE)
Back Squat
3 set for Ramping until reach 60% of 1RM
then
Every 90″ for 12′
4 Back Squat 70% 1RM, First rep in tempo 3.3.X.3
Aerobic Power & Lactic (AP)
AMRAP 8′
10 American Swing 24/16Kg
20 Kettlebell Goblet Squat 24/16Kg
40 Double Unders or 80 Single Unders
Stretching & Mobility (MS)
Tuesday
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 2
Activation (AT)
Activation Routine 4
Power & Strength (PS)
Back Rack Lunges
2 set for Ramping until reach 35% of 1RM Back Squat
then
Every 90″ for 12′
10 alternated Lunges @ 45% of 1RM Back Squat
Work Capacity (WC)
For Time cap 9′
18 Thrusters 50/35Kg
36 Lateral Burpees
18 Thrusters 50/35Kg
Stretching & Mobility (MS)
Wednesday
General Warmup (GW)
15′ EMOM
- 45″ Skierg/Row/Bike
- 8 Barbell Bent Over Row 2″Hold @Top
- 20″+20″ Elbow Plank Star
- 16 Banded Press FTN/BTN Alternate
- 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Elbow Plank Star
Banded Press FTN/BTN Alternate
Kang Squat
Activation (AT)
Activation Routine 1
Work Capacity (WC)
For Time – Cap 20′
Team of 2:
2000/1800m Row
100 Alternated Wall Ball
50 Alternated Box Jump Over 60/50cm
25 Handstand Pushups
Stretching & Mobility (MS)
Thursday
General Warmup (GW)
15′ EMOM
- 45″ Bike/Row/Skierg
- 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 (AT)
Activation Routine 8
Aerobic Power & Lactic Training (AP)
AMRAP 3′
30 Thrusters empty bar
5 Burpees Box Jump Over
15 A. Swing 24/16Kg
5 Burpees Box Jump Over
Max Effort Double Unders
rest 3′ x 3 set
From 00:00 to 03:00 – 1st heat
From 01:30 to 04:30 – 2nd heat
From 03:00 to 06:00 – 3rd heat
From 04:30 to 07:30 – 4th heat
At 06:00 restart the 1st heat… and go on.
Stretching & Mobility (MS)
Friday
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Activation Routine 10
Power & Strength (PS)
Strict HSPU
Find your Daily Max Effort Strict HSPU
then
EMOM 8′ – kipping HSPU
100% of your Daily Max Effort, work with same previous setting.
Work Capacity (WC)
3 rounds For Time – Cap 8′
40 Air Squat
12 Toes to Bar
6 Strict Pullups
Stretching & Mobility (MS)
Saturday
General Warmup (GW)
18′ EMOM
- 45″ Row/Bike/Skierg
- 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 (AT)
Activation Routine 3
Work Capacity (WC)
25′ AMRAP
20 Russian Swing 24/16Kg
12m Lunges Front rack carry 24Kg Kettelbell
200m Run
12m Lunges Front rack carry 24Kg Kettelbell
20 Pushups
200m Row or Bike or Ski