Monday
General Warmup
12′ 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
Mobility
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation
2 Sets “For Quality” of:
5 + 5 Single Kettlebell Rumenian Deadlift
5 + 5 Single Kettlebell Russian Swing
5 + 5 Single Kettlebell Hang Squat Clean
5 + 5 Single Kettlebell Tall Clean
30″ rest b/s
Power & Strength
Death by Power Clean Drop&go
Start from 5 reps @ 50% 1RM
Work Capacity
AMRAP 7′
100 Wall Ball
max effort Power Clean @ 60/40Kg
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
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:
8 + 8 Single Dumbbell Plank Row
(4 + 4) x 2 Mix Grip Scapula Pull + Strict Pull Ups (Scale with eccentric phase)
12 Single Dumbbell Jerfferson Curl – 2″ hold Bottom
30″ rest b/s
Work Capacity
For Time
10 Deadlift 100/65
10 Pull-ups
8 Deadlift
8 Pull-ups
6 Deadlift
6 Pull-ups
4 Deadlift
4 Pull-ups
2 Deadlift
2 Pull-ups
And then Way Back!
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
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.
Activation
2 Sets of:
20″ Banded Curl
10″ Transition
20″ Banded Triceps Curl
10″ Transition
20″ Banded Pull Down (From pull up bar)
10″ Transition
20″ Banded Face Pull
30″ rest b/s
Power & Strength
Every 4′ for 12′
2 Rounds of:
8 Push-up
4 Strict Chin-ups
then
2 Rounds of:
6 Box Dips
3 Strict Pull-ups
Work Capacity
AMRAP 7′
10 Box Jump
10 Box Jump Over
10 Burpees Box Jump
10 Burpees Box Jump Over
60 alt. Dumbbell Snatch 22,5/15Kg
10 Burpees Box Jump Over
10 Burpees Box Jump
10 Box Jump Over
10 Box Jump
max effort alt. Dumbbell Snatch 22,5/15Kg
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
15′ EMOM
- 45″ Bike/Row/Skierg
- 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
2 Sets “For Quality” of:
5 + 5 Half Kneeling Single Kettlebell High Pull (Left)
5 + 5 Half Kneeling Single Kettlebell Strict Press (Left)
20″ Wall Face Hand Stand Hold (scale with Pike Box Hand Stand)
5 + 5 Half Kneeling Single Kettlebell High Pull (Right)
5 + 5 Half Kneeling Single Kettlebell High Pull (Right)
30″ rest b/s
Work Capacity
For Time
6 Sumo Deadlift High Pull 50/30Kg
6 HSPU
8 Sumo Deadlift High Pull 50/30Kg
8 HSPU
10 Sumo Deadlift High Pull 50/30Kg
10 HSPU
12 Sumo Deadlift High Pull 50/30Kg
12 HSPU
14 Sumo Deadlift High Pull 50/30Kg
14 HSPU
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
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
BPM Activation
2 Rounds – Increase Pace Across Rounds
12 Up & Down (No Push up Burpees)
30 Feet Tap on Plate Alternated – AFAP
12 Air Squat Jump on Plate
12 Bumper GTOH
Aerobic Power & Lactic Training
For Time – cap 4′
400/350m Row
30 American Swing 24/16Kg
50 Double Unders / 100 Single Unders
max effort Dumbbell Squat 30/22,5
rest 4′ x 3 set
From 00:00 to 04:00 – 1st heat
From 01:00 to 05:00 – 2nd heat
From 02:00 to 06:00 – 3rd heat
From 03:00 to 07:00 – 4th heat
At 08:00 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
Saturday
General Warmup
15′ EMOM
- 45″ Bike/Row/Run
- 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
Activation
2 Sets of:
20″ Single Kettlebell Over Head Carry (Left)
5″ Transition
20″ Single Kettlebell Push Press (Left)
5″ Transition
20″ Single Kettlebell Over Head Carry (Right)
5″ Transition
20″ Single Kettlebell Push Press (Right)
5″ Transition
20″ Goblet Sumo Squat
30″ rest b/s
Power & Strength
Every 2′ for 8′
6 Hollow Rock
12 Toes to Bar (stiff legs)
6 Hollow Rock
Work Capacity
For Time – cap 13′
27-21-15-9
Thrusters 30/20Kg
Sit-ups
Ring or Bar Rows
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