Monday
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 + 8 + 8 Banded Face Pull 3 Position Squat
8 Banded Pull Down
8 Banded Strict Press Front the Neck & Behind the Neck
8 Banded Pull – Apart
Power & Strength
10′ to Find 1 RM of
1 Power Snatch + 3 Overhead Squat
Work Capacity
For Time – CAP 20′
Buy in
100 double unders or 200 single unders
then
21 Power Snatch @ 60% of 1RM finded
10 Strict Pull-ups
15 Power Snatch @ 60% of 1RM finded
20 Chest to Bar
9 Power Snatch @ 60% of 1RM finded
30 Pull-ups
Cash out
400m Run
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
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 – Increase Pace Across Round
10/8 Cal Row
5 Muscle Snatch
5 Push Press Behind the Neck
10 Up & Down
30″ rest b/s
Aerobic Capacity
Team of 2 – For Time – cap 30′
2 Round of Synchro Cindy – partner A can wear vest
4000m Bike Erg or 2000m Row or 1mile Run
30 Burpees Synchro Single Dumbbell Thrusters 22,5/15Kg
4 Rounds of Synchro Cindy
30 Burpees Synchro alt. Dumbbell Snatch 22,5/15Kg
4000m Bike Erg or 2000m Row or 1mile Run
2 Round of Synchro Cindy – partner B can wear vest
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
10/8 Cal Row or Bike
10m + 10m PVC Over Head Walking Lunges
10 Air Squat Jump High Knees
20 Mountain Climb
30″ rest b/s
Aerobic Power & Lactic Training
Every 5′ for 15′
30″ max meters Row
then
Man Pro: 150 – meters done
Man Beginner: 135 – meters done
Women Pro: 135 – meters done
Women Beginner: 120 – meters done
Work Capacity
Death by
Burpees Box Jump Over
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
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)
Activation
2 Sets “For Quality” of:
5 Strict Press Behind The Neck
5 1/2 Over Head Squat (Reach 90 Degrees)
5 + 5 Over Head Split Squat
30″ rest b/s – (Complex must be Unbroken)
Power & Strength
EMOM 7′
Weighted Plank Position – 30″ ON – 30″ OFF
Work Capacity
From 00:00 to 08:00
For Time – Diane
21.15.9
Deadlift 100/65Kg
HSPU
From 09:00 to 15:00
For Time
9.15.21
Toes to Bar
Shoulder to Overhead 70/45Kg
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
Friday
General Warmup
Bodyweight Routine N.2
Notes. Follow routine step by step.
Mobility
Ankle Mobility – Part 2
Activation
2 Sets “For Quality” of:
5 Barbell Good Morning – 2″ hold Bottom position
5 + 5 Barbell Reverse Lunges
5 Barbell Back Squat – Tempo 5.5.X.1
30″ rest b/s – (Complex Must be Unbroken)
Power & Strength
Back Squat
Every 1’30” for 9′
15 Reps Superfast @ 50% 1RM
Work Capacity
10 Rounds For Time – cap 15′
15 Wall Ball
10 American Swings 24/16Kg
5 Clapping Push-ups
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.
BPM Activation
2 Rounds – Increase Pace across round
10 Med Ball Squat Clean
10 Up & Down
20 Plank Position Shoulders Tap Alternated
5 Push Ups
30″ rest b/s
Work Capacity
Every 3′ for 21′
200/180m Row
16 Ring or Box Dips
8 Double Dumbbells Thrusters 2×22,5/15Kg
1 Squat Clean & Jerk @ max load
Stretching & Mobility
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′