Monday
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)
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Tuesday
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
Wednesday
General Warmup (GW)
Bodyweight Routine N.2
Notes. Follow routine step by step.
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 2′
5 Burpees Pullups
10 Air Squat
15 Box Jump Over 60/50cm
2′ rest x 3 rounds
rest 2′ then
AMRAP 6′
8 Thrusters 40/25Kg
8 Pushups
Stretching & Mobility (MS)
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Thursday
General Warmup (GW)
Bodyweight 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.
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
12 Stiff Legs 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)
Bodyweight Routine N.2
Notes. Follow routine step by step.
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
10 Synchro Toes to Bar + Pull-ups
50 One Arm Dumbbell Clean&Jerk
20 Synchro Sit Ups
Stretching & Mobility (MS)
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Saturday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2 (Class)
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Prone Shoulder Angel – 10 reps (slowly)
- Wall Sit With Reach – 10 reps (push the wall with the forearm)
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 Ring Muscle-ups
max effort Toes to Bar
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)
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′