Monday
General Warmup
Squat Routine
Notes. Follow routine step by step.
Activation
2 Sets for Quality
- 20″+20″ Single Arm Ring Row Hold
- 10m Inchworm
- 10″ Hold Top Position + 6/8 Reps Elevated Single Leg Hip Bridge (with Bench, Box or MedBall)
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
BPM Activation
2 Rounds – Increase Pace Across Round
250m Row – Stiff Legs
8 Single Kettlebell Bottom Up Thruster (Left)
15 Tuck Ups
8 Single Kettlebell Bottom Up Thruster (Right)
30″ rest b/s
Work Capacity
Every 4′ for 28′
400/350m Row
21 Wall Ball
15 Sit-ups
9 Box Jump Over
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
10′ 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
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 Dumbbell Strict Press – 2″ Hold Top Position
5 + 5 Single Dumbbell Strict Press (Power Position) – 2″ Hold Top Position
5 + 5 Single Dumbbell Strict Press (Bottom Position – Sots Press) – 2″ Hold Top Position
5 + 5 Single Dumbbell Single Leg Deadlift Clean & Press
30″ rest b/s
Power & Strength
Death by Shoulder to Overhead
Start from 8 reps @ 50% 1RM
Work Capacity
AMRAP 6′
30 Deadlift 60/40Kg
30 Air Squat
30 Toes to Bar
Aerobic Capacity
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
10′ 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
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:
8 Supine Grip Scapula Pull – 2″ Hold
10 + 10 Single Arm Deficit Push Ups – Tempo 3.3.X.1
20m + 20m Single Kettlebell Over Head Carry
30″ rest b/s
Work Capacity
EMOM 12′
1st – 1+1 Legless Rope Climb + Rope Climb
2nd – 16 Floor Press Double Kettlebell 2×20/12Kg
3rd – max effort double unders
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
Mobility
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Activation
2 Sets “For Quality” of:
12 Banded Rumenian Deadlift – 2″ Hold Bottom Position
12 Banded Hip Hinge (From Rigs)
12 Cossack Squat (Bodyweight) – 2″ Hol Bottom Position
30″ rest b/s
Power & Strength
Every 2′ for 8′
7 Step Over Box single dumbbell or kettelbell
14 Goblet Squat
Work Capacity
AMRAP 7′
30 alt. Dumbbell Snatch 22,5/15Kg
5 Box Jump
5 Box Jump Over
5 Burpees Box Jump
5 Burpees Box Jump Over
30 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
Friday
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.
BPM Activation
2 Rounds – Increase Pace Across Round
30″ Row / Assault Bike – Sprint Pace
12 Hollow Body Rocks
8 Swing Leg Raises – Stiff Legs
12 Goblet Good Morning
30″ rest b/s
Work Capacity
For Time
2.4.6.8.10 Bar Muscle Ups
30m double dumbbells or kettlebells carry
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
Squat Routine
Notes. Follow routine step by step.
Activation
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
BPM Activation
2 Rounds – Increase Pace Across Round
10/8 Cal Row
12 Down & Up Over Over the Dumbbell (No Push up Burpees)
12 Tuck Ups
12 Single Dumbbell Devil Press Alt.
30″ rest b/s
Aerobic Power & Lactic Training
For Time – cap 4′
6+6m Shuttle Sprint
10 Burpees
6+6m Shuttle Sprint
10+10 single dumbbell c&j 22,5/15Kg
6+6m Shuttle Sprint
10 Knees to Elbows
6+6m Shuttle Sprint
max cal Row
rest 4′ x 3 set
* You can split it into 4 heat, one each 1 minute and a half:
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