Monday
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Activation (AT)
2 Sets for Quality
- 15 Tall Kneeling Band Face Pull with 1″ Hold
- 40″ Elbow Plank Posterior Tilt
- 15 Tall Kneeling Band Hip Extension with 1″ hold
Elbow Plank Posterior Tilt
Tall Kneeling Hip Extension with Band
Work Capacity (WC)
Team of 2 – 10′ AMRAP
900m Row
60 Wall Ball
30 Burpees over the Erg
rest 2′
Team of 2 – 10′ AMRAP
90 Double Unders or 200 Single Unders
60 Single Arm Dumbbell or Kettlebell Thrusters 22,5/15Kg
30 Burpees Over Dumbbell or Kettlebell
Stretching & Mobility (MS)
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 (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)
2 Sets of:
10 Banded Over Head Squat – Tempo 3.3.1.1
10 Banded Good Morning – Tempo 3.3.1.1.
10 Banded Drop Snatch – 2″ Hold Bottom Position
30″ rest b/s
Power & Strength (PS)
Power Snatch + Snatch Balance
Every 30″ for 8′
1+1, work around 70% of 1RM Snatch.
Work Capacity (WC)
For Time – cap 7′
32 A.Swings 24/16Kg
16 Alt. free Jumping Lunges
32 One Arm Overhead Squat Kettlebell 24/16Kg
16 Alt. free Jumping Lunges
32 One Arm Kettlebell Shoulder to Overhead 24/16Kg
Stretching & Mobility (MS)
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 (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Activation (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension (you can use also MedBall)
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
BPM Activation (AT)
2 Rounds – Increase pace across Rounds
10/8 Cal Assault Bike or Row
5 Chin Ups
10 Push Ups
15 Air Squat High Jump
30″ rest b/s
Aerobic Power & Lactic Training(AP)
AMRAP 1′
5 Burpees Pullups
10 Air Squat
max effort Box Jump Over 60/50cm
3′ rest x 3 rounds
Work Capacity (WC)
AMRAP 6′
8 Thrusters 40/25Kg
8 Pushups
8 V-ups
Stretching & Mobility (MS)
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 (GW)
15′ EMOM
- 45″ Row/Skierg/Bike
- 15 Banded Bent Over Row 1″Hold @Top
- 12 Plank with Trunk Rotation 1″Hold @Top
- 6+6 Straddle Pass Through PVC + Flex Trunk
- 12 Cossack to Cossack 1″Hold @Bottom
Banded Bent Over Row
Plank with Trunk Rotation
Straddle Pass Through PVC + Flex Trunk
Cossack to Cossack
Power & Strength (PS)
Shoulder Press or Bench Press
Every 1’30” for 9′
5 reps incremental load, start from @ 65% of 1RM
Work Capacity (WC)
3 Rounds For Time – cap 12′
18 Push Press 50/35Kg
6 Strict Pullups
18 Hollow Rock
6 Strict Pullups
Stretching & Mobility (MS)
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 (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)
2 Sets of:
12 Single Leg Alternated V-Ups
5 + 5 Single Dumbbell Cross Body Rumenian Deadlift
5 + 5 Standing Single Dumbbell Arnold Press
30″ rest b/s
Skills Activation
Rope Climb:
1) Seated Box Wrap
2) Standing Wrap
3) 2 Climb Steps
4) Descent Phase
Aerobic Capacity (AC)
Team of 2 – AMRAP 25′
10 Rope Climb
20 Synchro Toes to Bar
50 One Arm Dumbbell Clean&Jerk
20 Synchro Sit Ups
Stretching & Mobility (MS)
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 (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.
BPM Activation (AT)
2 Sets of:
20″ Up & Down
5″ Transition
20″ One Legged Squat Alt.
5″ Transition
20″ Jumping Pull Ups
1′ rest b/s – Increase pace across rounds
Aerobic Power & Lactic Training (AP)
AMRAP 3′
20/16 Cal Bike or Row
15 Double Kettlebell or Dumbbell Deadlift 2×24/16Kg
8 Bar Muscle Ups
max effort Air Squat Jump
rest 3′ x 3 set
* 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.
Stretching & Mobility (MS)
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