Monday
General Warmup
Squat Routine
Notes. Follow routine step by step.
BPM Activation
2 Rounds – Increase pace across round
8/6 Cal Row – No Strips
8 Med ball Squat Clean
8 Burpees Toes to Bar
30″ rest b/s
Aerobic Power & Lactic Training
AMRAP 3′
20/15 Cal Row
20 Wall Ball
20 Pull-ups
max Burpees
rest 1’30
AMRAP 3′
18/13 Cal Row
18 Wall Ball
18 Pull-ups
max Burpees
rest 1’30
AMRAP 3′
16/11 Cal Row
16 Wall Ball
16 Pull-ups
max Burpees
rest 1’30
AMRAP 3′
14/9 Cal Row
14 Wall Ball
14 Pull-ups
max Burpees
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 + 5 Single Kettlebell Bottom Up Z Press
30″ Hand Stand Hold
5 + 5 Deficit Push Ups – Tempo 3.3.1.1
30″ rest b/s
Power & Strength
Military Press
Find 3 RM in 9′
Work Capacity
For Time
4 Kettlebell TGU
50 alt. Kettlebell Snatch from Ground
4 Kettlebell TGU
50 Kettlebell Overhead Squat
4 Kettlebell TGU
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 – Increase pace across round
12 Hollow Body Rocks
5 + 5 Single Dumbbell Cross Body Romanian Deadlift
10 Single Dumbbell Over Head Reverse Lunges Alternated
10 Single Dumbbell Goblet Cossack Squat
30″ rest b/s
Aerobic Capacity
Every 4 minute for 24′
1st : 9/7/5/3 –> Single Dumbbell Squat + Single Dumbbell Push Jerk then 15 Pushups
2nd: 40 Double Unders + 20 alt. Step ups on box w/ Kettlebell + 10 Toes to Bar
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:
8 Rower Pike Ups
30″ L-Sit Hang Bar/Ring
8 Star Push Ups
30″ rest b/s
Power & Strength
5 Attempt to find
max handstand shoulder tap
RX: Free
Scaled: 30″ max on wall
Work Capacity
AMRAP 15′
20 Ring Dips or Box Dips
5 Ring/Bar Skin the Cat
20 Thrusters 40/25Kg
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
Work Capacity
CrossFit Games 20.4
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:
10 Barbell Good Morning
10 Barbell Romanian Deadlift
10 Barbell Strict Press – Tempo 3.3.1.1
10 Barbell Muscle Clean
30″ rest b/s
Work Capacity
10 Rounds For Time
30 Double Unders
10 Clean&Jerk 40/25Kg
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