10′ EMOM

1. 45″ Row/Bike/Skierg
2. 10″+8+10″ Full Bridge (Hold Top Pos + Reps + Hold Top Pos)
3. 6+6 Reverse Lunges + Knee Lift with 1″ Hold (1 Rep is Lunge+Knee)
4. 12 Banded Press FTN/BTN with 1″ Hold Top Pos
5. 6+6 Elbow Side Plank Rotation

Full Bridge

Reverse Lunge + Knee Lift

Banded Press FTN/BTN

Elbow side Plank Rotation

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)

2 Sets “For Quality” of:

4 + 4 Mix Grip Scapula Pull

4 Strict Chin Ups / 20″ Hold Chin Over the Bar Supine Grip

10″ Supine Grip Hollow Position Hold

10″ Prone Grip Hollow Position Hold

30″ rest b/s

AMRAP 2′

5 Wall Ball
5 Push-ups

Every 2′ for 8′

50% of your total reps finded

Team of 2 AMRAP 10′

6+6 Synchro Single Dumbbell Hang C&J 22,5/15Kg
12 Synchro V-ups
12 Box Jump

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

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

Squat Routine

Notes. Follow routine step by step.

Upper Body Mobility Routine

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

2 Sets “For Quality” of:

5 Barbell Wide Grip “Behind the Neck” Strict Press

5 Barbell Wide Grip “Front Rack” Strict Press

5 Barbell Wide Grip “Power Position” Strict Press

5 Barbell Wide Grip Over Head Squat – Tempo 3.3.1.1

30″ rest b/s

Push Jerk + Overhead Squat + Push Jerk from ground

Every 45″ for 3′

1+2+3, work around 50% of 1RM Clean&Jerk.

rest 1′

Every 45″ for 3′

3+2+1, work around 50% of 1RM Clean&Jerk.

2 Rounds For Time

30 Sumo deadlift high Pull 40/25Kg
15 Chest to Bar Pull-ups
30 Front Squat 40/25Kg

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

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

12′ EMOM

1. 45″ Row
2. Half Kneeling 3 Position, 15″ each
3. 15 Tall Kneeling Band Pull with 1″ Hold
4. Half Kneeling 3 Position, 15″ each
5. 40″ Plank Ring Hold
6. 15 Tall Kneeling Band Hip Extension + KB Hold

Half Kneeling 3 Position

 Tall Kneeling Band Pull

Plank Ring Hold

Tall Kneeling Band Hip Extension + KB Hold

2 Sets “For Quality” of:

6 Barbell Narrow Stance Good Morning

6 Barbell Jefferson Curl

6 + 6 Split Stance Barbell Romanian Dadlift

30″ rest b/s

Deadlift + Below the Knees Deadlift

Every 1’30” for 9′

1+4 reps incremental load, start from @ 50% of 1RM

20 Rounds For Time – cap 12′

1 Strict Chin-ups
3 HSPU
5 Hang Power Clean 30/20Kg

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

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