Monday
General Warmup
Squat Routine
Notes. Follow routine step by step.
Activation
2 Sets “For Quality” of:
6 Barbell Good Morning
6 Kang Squat
6 Front Squat Pulse 1 1/4
6 Hang Muscle Clean
30″ rest b/s
Aerobic Power & Lactic Training
AMRAP 5′
30 Air Squat
20 Burpees
10 Hang Power Clean 60/40Kg
20 Front Squat 60/40Kg
30 Deadlift 60/40Kg
rest 2’30 x 3 sets
Stretching & Mobility
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
Bodyweight Routine
Notes. Follow routine step by step.
Activation
2 Sets “For Quality” of:
5 Star Push Ups
5 Wide Stance Push Ups
5 Plyo Push Ups or Box Plyo Push Ups
30″ Wall Plank
30″ Reverse Plank
30″ rest b/s
Power & Strength
Bench Press
Find 5 RM in 12′
Work Capacity
AMRAP 11′
20 m OH Lunges DB 22,5/15Kg
20 alt. DB Snatch 22,5/15Kg
20 Toes to Bar
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 N.2
Notes. Follow routine step by step.
BPM Activation
2 Rounds – Increasing pace across round
8/6 Cal Row
8 + 8 Single Arm Russian Swing
8 Goblet Squat
8 Down & Up
30″ rest b/s
Aerobic Capacity
E2MOM 28′
1st : 220/190m Row + 18 Double Kettlebell Russian Swing 2×16/12Kg
3rd: 25 Wall Ball + 8 burpees + 4 Double Dumbbell Devil Press
Stretching & Mobility
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
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 “For Quality” of:
5 + 5 Mix Grip Scapula Pull
5 Box Pike Push Ups
30″ Supine Grip Chin Over the Bar
30″ Plank Position Shoulders Tap
30″ rest b/s
Power & Strength
Find Max Effort HSPU in 30″
Every 3′ for 12′
50% of M.E. HSPU
50% of M.E. HSPU – Box Dips
50% of M.E. HSPU – Pushups
50% of M.E. HSPU – Chin-ups
Work Capacity
AMRAP 12′
30 Cal Bike or Row
30 Thrusters 40/25Kg
30 Box Jump
30 Pull-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
Friday
General Warmup
Squat Routine
Notes. Follow routine step by step.
Mobility
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
2 Rounds – Increasing Pace across round
30 Single Unders
10 Deadlift
10 Hang Power Clean
10 Strict Press
10 Hollow Body Rock
30″ rest b/s
Work Capacity
10 Rounds For Time
30 Double Unders
10 Clean&Jerk 40/25Kg
Stretching & Mobility
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
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 “For Quality” of:
6 + 6 Single Kettlebell Arm Bar
6 + 6 Single Kettlebell Windmill
6 + 6 Single Kettlebell Turkish Sit Ups
30″ rest b/s
Power & Strength
Every 3′ for 12′
8 TGU KT 24/16Kg
4 Ring Muscle Ups
Work Capacity
AMRAP 10′
80 Burpees Box Jump Over
Max effort Push Press 50/35Kg
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