Monday
General Warmup
10′ 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
Activation
2 Sets “For Quality” of:
10 + 10 Single Kettlebell Floor Press
20″ L-Sit Hold Bar/Box
10 Diamond Push Ups
30″ rest b/s
Power & Strength
Find Max Effort Strict Ring/Matador/Box Dips
Emom 7′
5 V-ups
50% of your max Effort Strict Dips
5 V-ups
Work Capacity
Team of 2, I go you go – AMRAP 10′
12+12 Single kettlebell Hang Snatch 24/16Kg
12 Synchro Hollow Rock
12 alt. Box Jumps
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
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 round
10/8 Cal Row
15 Banded Thruster
15 Banded Good Morning
10 Down & Up (No Push up Burpees)
30″ rest b/s
Aerobic Capacity
Team of 2
2000m Row
then
20 Rounds of:
5 American Swings
5 HSPU
then
100 Burpees
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″ Row/Bike/Skierg
- 10″+8+10″ Full Bridge (Hold Top Pos + Reps + Hold Top Pos)
- 6+6 Reverse Lunges + Knee Lift with 1″ Hold (1 Rep is Lunge+Knee)
- 12 Banded Press FTN/BTN with 1″ Hold Top Pos
- 6+6 Elbow Side Plank Rotation
Full Bridge
Reverse Lunge + Knee Lift
Banded Press FTN/BTN
Elbow side Plank Rotation
Activation
2 Sets “For Quality” of:
8 + 8 Single Dumbbell Windmill
8 + 8 Single Dumbbell Muscle Snatch (From Bottom Position)
8 + 8 Single Dumbbell Over Head Squat – 2″ Hold Bottom Position
30″ rest b/s
Power & Strength
Push Jerk + BTN Push Jerk
Every 30″ for 3′
4+1, work around 50% of 1RM Clean&Jerk.
rest 1′
Every 30″ for 3′
1+4, work around 50% of 1RM Clean&Jerk.
Work Capacity
From 00:00 to 04:00
3 Rounds of
10 Overhead Squat 40/25Kg
10 Burpees Over the Bar
then
max effort Shoulder to Overhead
From 05:00 to 09:00
3 Rounds of
12 FrontSquat 40/25Kg
12 no Push-ups Burpees
then
max effort Shoulder to Overhead
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
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 round
30″ Max Effort Feet Tap on Plate
10″ Transition
30″ Max Effort Hands Tap on Plate (Plank Position)
10″ Transition
30″ Max Effort Air Squat Jump
30″ rest b/s
Aerobic Power & Lactic Training
AMRAP 2′
250/200 m Row or 0,5/0,4K Assault Bike
20 Double Unders or 50 Single Unders
20 Kettlebell Goblet Squat 32/24Kg
Max effort Bumper Ground to Overhead 20/15Kg
2′ rest
x 3 rounds
Work Capacity
AMRAP 5′
12 Toes to Bar
6 alt. Box Step Up Dumbbell 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
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
Activation
2 Sets “For Quality” of:
12 Single Kettlebell Goblet Good Morning
6 + 6 Single Kettlebell Front Rack Sumo Squat – 2″ Hold Bottom Position
12 Single Kettlebell Turkish Sit Ups ù
30″ rest b/s
Power & Strength
Front Squat
Every 1’30” for 9′
5 reps incremental load, start from @ 65% of 1RM
* if you don’t know what is the 1RM, work on barbell’s line
Work Capacity
6 Rounds For Time – cap 12′
3 Strict Chin-ups
20m double bumper pinch grip carry
3 Burpees Pull-ups
20m double bumper pinch grip 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
Bodyweight Routine
Notes. Follow routine step by step.
BPM Activation
2 Rounds – Increase Pace across round
12 Down & Up
8 + 8 Single Dumbbell Swing Snatch
8 + 8 Single Dumbbell Grip Push Ups
3 Wall Climb / 12 Pike Box Legs Tap
30″ rest b/s
Work Capacity
Team of 2 – 4 Rounds for Time – cap 20′
30 Power Snatch 40/25Kg
30 Synchro push-ups
30 Synchro single KT/DB Thrusters
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