Monday
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 Rounds – Increase Pace Across Round
20m + 20m “PVC or Broomstick” Over Head Walking Lunges
15 “PVC or Broomstick” Tuck Ups
20″ Hanging Passive Pull Up Bar
30″ rest b/s
Power & Strength
Hang Squat Snatch + Overhead Squat
Every 2′ for 8′
1+2, work around 75% of 1RM Snatch.
* if you don’t know what is the 1RM, work for improve your technique
Work Capacity
For Time – cap 8′
14 Box Jump Over 60/50cm
12 Overhead Squat 50/35Kg
10 Box Jump 60/50cm
8 Overhead Squat 50/35Kg
6 Burpees Box jump Over
4 Overhead Squat 50/35Kg
then…drop the bar and way back!
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 N.2
Notes. Follow routine step by step.
Activation
2 Sets “For Quality” of:
6 “Behind The Neck” Strict Press
6 “Power Position” Strict Press
6 + 6 “Split Position” Strict Press
30″ rest b/s
Aerobic Power & Lactic Training
AMRAP 1′
20″ max cal Row or Bike
20″ Squat double dumbbell 22,5/15Kg
20″ Burpees
3′ rest
x 4 rounds
Work Capacity
For Time
40 Box Jump
40 Hang Power Clean 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
Wednesday
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 of:
5 Ring Kipping Swing
5 Kipping Toes to Ring
5 Banded Hip Hinge
5 Banded Good Morning
5 Banded Thruster
30″ rest b/s
Work Capacity
7 Rounds For Time – CAP 20′
10 Toes to Bar
20 Double Unders or 50 Single Unders
10 HSPU
20 Overhead Squat Empty 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
Thursday
General Warmup
12′ EMOM
- 45″ Row
- 15 Banded Bent Over Row 1″Hold @Top
- 12 Plank with Trunk Rotation 1″Hold @Top
- 12 Cossack to Cossack 1″Hold @Bottom
Banded Bent Over Row
Plank with Trunk Rotation
Cossack to Cossack
Activation
2 Sets “For Quality” of:
6 + 6 Single Kettlebell Windmill
6 + 6 Glute Bridge Single Kettlebell Floor Press
6 Star Push Ups
6 Goblet Squat – 2″ Hold Bottom Position
30″ rest b/s
Aerobic Power & Lactic Training
AMRAP 3′
10 Deadlift 80/55Kg
20 Push-ups
10 right arm Dumbbell or Kettlebell Hang Snatch 22,5/15Kg
20 Air Squat
10 left arm Dumbbell or Kettlebell Hang Snatch 22,5/15Kg
max effort burpees hands off
rest 3′ x 3 set
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
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:
6 Goblet Dumbbell Sumo Thruster
12 Goblet Cossack Squat
6 + 6 Over Head Dumbbell Step Up (No Alternated)
30″ rest b/s
Work Capacity
Team of 2
From 00:00 to 10:00
40 Deadlift 100/65Kg
30 Front Facing Burpees Synchro
Find 1 RM Squat Snatch in remain time Partner A
Find 1 RM Squat Clean in remain time Partner B
From 10:00 to 20:00
60 A Swing 32/24Kg
80 Synchro Air Squat
Find 1 RM Squat Snatch in remain time Partner B
Find 1 RM Squat Clean in remain time Partner A
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 Half Kneeling Kettlebell HALO
6 + 6 Kettlebell Arm Bar
2 + 2 Kettlebell Turkish Get Up
1′ rest b/s
Power & Strength
Emom 4′
1st – 20″ Stiff arms Hold Ring on Dip top position
2nd – 12 Hollow rock
no rest
Emom 4′
1st – 6 Ring Swing + 2 Stiff legs toes pass trought the rings
2nd – 8 Stiff legs V-ups
no rest
Emom 2′
4 Hip to ring
no rest
Emom 2′
2 Ring Muscle ups
Work Capacity
Team of 2, I go you go – AMRAP 9′
12 m one arm Kettlebell Overhead Lunges left arm 16/12Kg
1 Ring Muscle Up or scale to 2 hip to ring
12 m one arm Kettlebell Overhead Lunges right arm 16/12Kg
Change partner each rounds.
Add 1 Ring Muscle up or 2 hip to ring each 2 set
You can scale RMU using bar or also work with Ring Rows or put a band onto rings.
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