Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

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Monday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Activation (AT)

3 Sets of:

5 + 5 Single Kettlebell Hang Snatch
5 + 5 Single Kettlebell Over Head Reverse Lunges
10m + 10m Single Kettlebell Over Head Carry

Power & Strength (PS)

Hang Squat Snatch + Overhead Squat
Every 2′ for 8′

1+2, work around 75% of 1RM Snatch.

Notes. * if you don’t know what is the 1RM, work for improve your technique

Work Capacity (WC)

For Time – cap 8′

14 Box Jump Over 60/50cm
12 Overhead Squat 50/35Kg
10 Box Jump 60/50cm
8 Overhead Squat 50/35Kg
6 Burpees Box jump Over
4 Overhead Squat 50/35Kg
then…drop the bar and way back!

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Tuesday

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General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

BPM Activation (AT)

3 Rounds – Increase Pace Round by Round

10/8 cal Row – Bike
10/8 Clap Hands Push Ups
5 Burpees Pull Ups
30″ rest b/r

Aerobic Power & Lactic Training (AP)

Row or bike

30″ all out – sprint pace
2’30” rest
x 4 rounds

Notes. Active rest with slow pace BW lunges. Score is total calories.

Work Capacity (WC)

5 rounds For Time – Cap 10

12 Chest to Bar
6+6 One arm Dumbbell or Kettlebell Hang Clean & Jerk

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Wednesday

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Warmup Accessory (WA)

General Warmup (GW)

15′ EMOM
  1. 45″ Bike/Row/Skierg
  2. 6/8 Open Hip
  3. 15 Tall Kneeling Band Face Pull with 1″ Hold
  4. 40″ Elbow Plank Posterior Tilt
  5. 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Video
Tall Kneeling Face Pull with Band
Video
Elbow Plank Posterior Tilt
Video
Tall Kneeling Hip Extension with Band
Video

Mobility (MO)

Activation (AT)

3 Sets of:

12 Tuck Ups
8 Goblet Sumo Squat
8 Wide Stance Goblet Good Morning
8 + 8 Single Kettlebell Hang Squat Clean Thruster

30″ rest b/s

Power & Strength(PS)

Pin Front Squat
Every 30″ for 8′

1 rep @ 85% of 1RM Squat Clean

Notes. You can use plyo box or safe bar, start from bottom or parallel Squat position. If you don’t know what is the 1RM, work with a heavy load but stay focused on a solid form

Work Capacity (WC)

3 Rounds For Time – cap 11′

7 Thrusters 60/40Kg
6 Toes To Bar
9 Push Press 60/40Kg
6 Toes To Bar
12 Front Squat 60/40Kg
6 Toes To Bar

Accessory (AY)

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Thursday

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Warmup Accessory (WA)

General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

BPM Activation (AT)

3 Rounds – Increase Pace across Round

10 Up & Down (No push ups Burpees)
3 Wall Climb
8 Jump Over the Bench / Small Box

30″ rest b/r

Aerobic Capacity (AC)

Team of 2, I go you go – AMRAP 25′

250m Row or 0,5Km Assault Bike
change partner then
250m Row or 0,5Km Assault Bike
change partner then
16 Burpees Box Jump Over
change partner then
16 Burpees Box Jump Over
change partner then
30 American Swing 24/16Kg
change partner then
30 American Swing 24/16Kg

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Friday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Mobility (MO)

BPM Activation (AT)

3 Rounds – Increase Pace across Round

8/6 cal Row – Stiff Legs
10 Double Kettlebell Kneeling Push Press
20m Walking Lunges Bodyweight

30″ rest b/r

Aerobic Power & Lactic Training (AP)

AMRAP 3′

10 right arm Dumbbell or Kettlebell Hang Snatch 22,5/15Kg
20 Air Squat
10 left arm Dumbbell or Kettlebell Hang Snatch 22,5/15Kg
20 Air Squat
10 Deadlift 80/55Kg
max effort burpees hands off

rest 3′ x 3 set

Notes. * You can split it into 4 heat, one each 1 minute and a half:
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.

Accessory (AY)

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Saturday

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General Warmup (GW)

15′ EMOM
  1. 45″ Row
  2. 15 Banded Bent Over Row 1″Hold @Top
  3. 12 Plank with Trunk Rotation 1″Hold @Top
  4. 6+6 Straddle Pass Through PVC + Flex Trunk
  5. 12 Cossack to Cossack 1″Hold @Bottom 
Banded Bent Over Row
Video
Plank with Trunk Rotation
Video
Straddle Pass Through PVC + Flex Trunk
Video
Cossack to Cossack
Video

Mobility (MO)

Activation (AT)

3 Sets of:

6 Parallette Push Ups – 2″ hold bottom position
5 + 5 Mix Grip Strict Pull Up (use band if needed)
15m + 15m Double Dumbbell / Kettlebell Over Head Carry

30″ rest b/s

Power & Strength (PS)

Emom 4′

1st – 20″ Stiff arms Hold Ring on Dip top position
2nd – 12 Hollow rock

no rest

Emom 4′

1st – 6 Ring Swing + 2 Stiff legs toes pass trought the rings
2nd – 8 Stiff legs V-ups

no rest

Emom 2′

4 Hip to ring

no rest

Emom 2′

2 Ring Muscle ups

Notes. * or simple try out

Work Capacity (WC)

Team of 2, I go you go – AMRAP 9′

12m one arm Kettlebell Overhead Lunges left arm 24/16Kg
1 Ring Muscle Up or scale to 2 hip to ring
12m one arm Kettlebell Overhead Lunges right arm 24/16Kg

Notes. Change partner each rounds. Add 1 Ring Muscle up or 2 hip to ring each 2 set. You can scale RMU using bar or also work with Ring Rows or put a band onto rings.

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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