Monday
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.
Activation
2 Rounds – Increase pace across round
10m + 10m Burpees Broad Jump
10 + 10 Single Dumbbell Cross Body Rumenian Deadlift
12 Goblet Cossack Squat
20m + 20m Single Dumbbell Over Head Carry
30″ rest b/s
Aerobic Power & Lactic Training
AMRAP 3′
10 Front Burpees Box Jump Over 60/50cm
10 Overhead Squat Jump Empty Bar
10 Prone Grip Axle Deadlift 85/55Kg
10 Overhead Squat Jump Empty Bar
max Effort Power Clean 50/35Kg
rest 3′ x 3 set
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
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/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
2 Sets “For Quality” of:
12 Rower Pike Ups
10 + 10 Bottom Up Kettlebell Z Press
15 Banded Pull Apart – 2″ Hold Open Position
15 Banded Pull Apart 90 Degrees – 2″ Hold Open Position
30″ rest b/s
Power & Strength
Find Max Effort of:
Double Kettlebell or Dumbbell Z-Press
Every 90″ for 9′
Double Kettlebell or Dumbbell Z-Press
Active rest in HS on Wall until 75″
Work Capacity
AMRAP 8′
40 single arm russian Swing 24/16Kg
40 Dips (Ring/Matador/Box)
40 Sit-ups
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.
BPM Activation
2 Rounds – Increase pace across round
10/8 Cal Row
8 + 8 Single Dumbbell Cross Body Muscle Snatch
8 + 8 Single Dumbbell Windmill
6 Burpees Jump Over the Bench / Plate
30″ rest b/s
Aerobic Capacity
EMOM 28′
1st : 220/190m Row
2nd: 3 Double Dumbbell Man Makers (load by feel)
3rd: 50 Double Unders or 80 Single Unders
4th: active rest with easy pace no pushups 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
Thursday
General Warmup
15′ 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
Activation
2 Sets “For Quality” of:
8 + 8 Single Dumbbell Bulgarian Split Squat Snatch
15 Banded Over Head Squat – 2″ hold bottom position
8 + 8 Single Dumbbell Split Stance Rumenian Deadlift
15 Single Dumbbell Weighted Hollow Rocks
30″ rest b/s
Power & Strength
22′ AMRAP
Snatch Deadlift + Below the knees Squat Snatch
Start From empty Bar and perform 3 set of repetitions unbroken without fail.
After each set successfully completed add 5Kg (20-25-30-35…)
Work Capacity
Tabata Hollow Rock
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
15′ EMOM
- 45″ Skierg/Row/Bike
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Activation
2 Sets “For Quality” of:
10 Banded Cuban Press
10 Banded Good Morning
10 Banded Push Ups – 2″ Hold Bottom Position
10 Goblet Sumo Squat – 2″ Hold Bottom Position
30″ rest b/s
Power & Strength
EMOM 8′
ODD: 5 Ring or Bar Skin the Cat
EVEN: 8+8 Single Dumbbell Rows
Work Capacity
4 Rounds For Time – cap 8′
8 toes to Bar or Toes to Rings
8+8 Single Heavy Kettlebell/Dumbbell Thrusters (load by feel)
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.
Mobility
BPM Activation
2 Rounds – Increase Pace across round
20m + 20m Walking Lunges Bodyweight
20 Cossack Squat Alternated
15 Bar/Ring Row
10 Down & Up
30″ rest b/s
Aerobic Power & Lactic Training
Every 2′ for 8 minutes
15 Goblet Squat load by feel
Active Rest by Isometric Wall 100 degrees
Work Capacity
AMRAP 10′
10 Chest to Bar
8 Power Clean 60/40Kg
200m Run
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