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Monday

Routine – General Warm Up

General Warm Up – Upper1_6/8’ Amrap (Light Plate)

30 Jumping Jack
12 Alternated bumper halo
12 Alternated Shoulder tap on full plank
12 Bumper Ground to Overhead
12 Bumper Floor Press to V-Ups

Skills Development

Heavy Power Snatch

– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hang Power Snatch @empty
Bar
– 8 Half Overhead Squat Snatch Grip tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (Power routine): 3 Rounds of –> 1 Hip Power Snatch + 1 Hang Power Snatch + 1 Below The
Knees Hang Power Snatch (stop 1″in Power Position)
– 1st Load on Bar then: 1 Snatch Pull takedown + 1 Power Snatch @1st Load

E2MOM x 10′ – Pause Power Snatch – 2″ @ knee – 2″ @ catch.

4 Rep – Start from light barbell increase until heavy 4 rep.

Notes. Drop is not allowed. Controlled touch and go to prepare the workout.
Rest 3/5′ and start the workout.

Workout

“ISABEL” – For Time

30 Snatch.

Notes. Target Time <5' Cap Time 10'. Carico RX 60/40 Kg.

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Tuesday

Routine – General Warm Up

PVC Shoulder Routine 1

– 20″ Overhead Side Lateral Tilt L/R until Biceps touch the head
– 20″ Behind the Back Side Lateral Tilt
– 20″ PVC Shoulder Press
– 20″ Shoulder Translocations

Shoulders BW

– 20 Shoulder Corkscrew
– 20 Alternating Chest Hugs
– 10+10 Rolling Shoulder Circles

Wrist

-Finger Pulses
-Palm Pulses
-Side to Side Palm Rotations
-Side to Side Wrist Stretch
-Rear Facing Wrist Stretch (palms downs and palms up)
-Rear Facing Elbow Rotations

Scapula

– Cat Position Scapula Mobility (like Cat-cow) Push up your T-Spine
– Cobra Scapula Mobility (Lying on the floor Prone Position)
– Scapula Push-ups (Arm Plank position)

Knee

– Knee Out Rotation
– Knee In Rotation
– Kneeling Hip Open Up
– 90 Degrees Knee Rotation
– Skater Squat

Skills Development

Pull-ups

butterfly
– 2 x 5 Scapula Pulls Plus (1/4Pull-ups)
– 1 x 5 Bar Swings
– 3 x 1 Single Strict Butterfly Pull-ups
– 1 x 3 Strict Butterfly Pull-ups
– 2 x 5 Stiff Legs Butterfly Shoulder Rotation
– 2 x 5 Stiff Legs 1/2 Butterfly Pull-ups Stiff Legs
– 2 x 3 Butterfly Pull-ups
– 5/8′ prove sui Butterfly a seconda del livello a cui si è arrivati durante lo sviluppo della skill.

Workout

“Cindy” – Amrap 20′.

5 Pull Up
10 Push Up
15 Air Squat

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Wednesday

Routine – General Warm Up

General Warm Up – Full1_6/8’ Amrap (Light Dumbbell)

4+4 Single Dumbbell Romanian Deadlift
10+10 m Shuttle Run
4+4 Single Dumbbell High Pull in Split Position
10+10 m Shuttle Run
4+4 Single Dumbbell Goblet Crossack Squat
10+10 m Shuttle Run
4+4 Single Dumbbell Half Kneeling Strict Press

Skills Development

Deadlift

– 5+5+5 –> Lift up to the knees + Lift From the knees to full extension + Deadlift @ empty Bar
– Load Bar (1st easy Load)
– 1 x 20″ Hold @1cm from ground
– 2 x 5″ Hold @1cm from ground + 5″ to reach Knees + 5″ stop @ knees and takedown
– 2 x Deadlift 5″ to reach Knees and complete movement, step back on knees and 5″ back to the ground
– 2 x 3 Reps Deadlift

Hspu

kip
– 2 x 6 Push-ups
– 3 Wall Climb;
– 20″ Hold Wall Handstand Back to Wall
– 3 Only Negative Eccentric Tempo HSPU

6/8′ EMOM Alternated

Odd)7 Deadlift – Ramping until workout load.
Even) 5/7 HSPU kipping

Notes. 3/5′ Rest then start the workout.

Workout

“Diane” – For Time

21-15-9 reps of
Deadlift
Handstand Push Up

Notes. Carico RX 100/70 Kg

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Thursday

Routine – General Warm Up

General Warm Up – Lower4_For Quality (Light Plate)

5 Burpee Plate Jump
10 Plate Front Squat
5 Burpee Plate Lateral Jump
10 Plate Jefferson Curl
5 Burpee Plate Jump
10 Plate Overhead Lunges + t runk rotation
5 Burpee Plate Lateral Jump
10 Plate Back Kang Squat

Skills Development

Run

– 30″ High knee skip
– 15+15″ standing hip flection knee to chest
– 15+15″ standing hip flection stiff legged
– 30″ Low knee skip
– 30″ stiff legged death march
– 30″ “heel to ass” skip
– 30″ heel to toes march
– 30″ single leg alternated broad jump
– 30″ run backward

Box Jumps

– 5 High Jumps – knees to chest
– 10 alt. Step Ups on box
– 5 Box Jump and Step Down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 2 x 3 Box Jumps – try Plyo if you can

Workout

“Kelly” – 5 Round For Time

400 m Run
30 Box Jump
30 Wall Ball

Notes. Target time 20′ – Cap Time 30′
Conversioni Corsa
500 m Row – 1000 m Bikeerg – 1200 m Assault Bike
Wall Ball RX 9/6 Kg
Box RX 60/50 cm

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Friday

Routine – General Warm Up

General Warm Up – Upper2_3 Round For Quality (ergometer)

2’ Ergometer (increase pace every round)
30” Active Bar Hold
30” Pike Hold

Skills Development

Clean & Jerk – Moderate

– 8 BW Movement: Jump + Land + Elbows Turnover
– 8 Jump + Shrug + Elbows Turnover (catch) @empty Bar from dead hang position
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the quads) (Technique 1)
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the hip)(Technique 2)
– 5 Hang Power Clean & Jerk Drive
– 5 Hang Power Clean & Jerk – 3” Hold Power Position

Burpees Jump Over Barbell

– 5 No Push-ups Burpees w/ 3” stop i n Plank Position – f ocus on f ast t ransition
– 3 Starting f rom Full Arms plank position Push-ups + single step FWD and j ump over Bar
– 3 Starting f rom Full Arms plank position Push-ups + double f eet l ateral step and j ump over Bar
– 3 Starting f rom standing Position Burpees Over Bar and back t o standing position
– 3 Burpees Over The Bar

6/8′ EMOM Alternated

Odd)4 Clean&Jerk tngo ramping from light load to workout load
Even)4/6 Bar Facing Burpees

Notes. 3/5′ Rest Then Start the Workout

Workout

“Grettel” – 10 Round For Time of

3 Clean & Jerk
3 Bar Facing Burpees

Notes. Carico RX 60/40 Kg
Target Time <6' Cap time 12'

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Saturday

Routine – General warm Up

General Warm Up – Full 5_3 Round For Quality

10/8 Cal on a Ergometer
10 Arch t o Hollow on Floor
10 PVC Overhead Wall Squat

Skills Development

Bar Muscle Ups

– kip
– 2×5 Bar Swing
– 2×3 Swing and Push yourself off t he Bar – f ocus on eyes over bar and arms as stiff as possible
– 10 Stiff Arms PVC Banded Pull-down
– 4 Box Kip Jump and Muscle Ups – f ocus on put Bar on Belly and dip
– 4 Box Kip Jump and Muscle Ups – continuously, l ike t ouch&go
– 3 Banded Assisted BMU or 3 BMU

Thrusters

– 2 x 5 Power Clean
– 2 x 5 Front Squat – 1″ stop i n bottom Position f ocus on Front Rack Position
– 2 x 5 Push Press – Focus on midline
– 5 Front Squat & Jerk Drive – f ocus on hip engagement
– 5 Thrusters

Workout

“Frantasyland” – For Time in team of 2

-21-15-9
Thruster Syncro
Pull Up
-15-12-9
Thruster Syncro
Chest To Bar Pull Up
-12-9-6
Thruster Syncro
Bar Muscle Up

Notes.
Cap Time 30′
Carico Thruster 40/50/60 Man – 30/35/40 Woman
Scalare i Bar Muscle Up con il Box o mettendo una barra bassa fissata al rack per darsi la spinta dal pavimento.
solo i thruster vanno eseguiti in syncro mentre i movimenti alla sbarra si possono dividere come si preferisce ma si eseguono uno alla volta.

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Comments

Comments

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