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Monday

Routine – General Warm Up

General Warm Up – Upper5_For Quality

20 Mountain Climbers
10 Band Clean&Press
10 Indu Push Up
20 Mountain Climbers
10 Band Clean&Press
10 Pike Push Up
20 Mountain Climbers
10 Band Clean&Press
10 Push Up

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 12′ – Ramping
9-7-5-3-2-1 Squat Snatch @ partire da un primo carico intorno al 40% del 1RM e salire ad una singola pesante.

3′ Rest Then Start the Workout

Workout

9′ Amrap
3 Power Snatch
6 Lateral Burpees

Notes. Carico Snatch circa 75/80% Singola Pesante del giorno
Lasciare 3′ di rest Tra fine E2MOM e inizio del workout.

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

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

Dopo aver concluso il warm up generale sostituire il Dumbbell con un carico impegnativo ma che permetta di eseguire movimenti in maniera qualitativa rispettando i tempi di esecuzione.
For Quality – 4 Round of
8+8 Dumbbell Goblet Crossack Squat Tempo 2121
8+8 Dumbbell Single Leg Romanian Deadlift Tempo 2121

Pistols

– 8 Tight Feet Air Squat
– 8+8 Step Up on high box
– 4+4 Single Leg Step up on high box without other leg help (use 8 kg kettlebell on hands if help)
– 6 alt. tempo Single Leg only Eccentric Pistol Squat 5”
– 6 alt. single leg rollout
– 6 single leg squat (other foot on ankle)

Toes to Bar

– short
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 3+3 Kipping Single Leg Raises
– 3 Kipping Knee to Chest
– 2×3/5 Kipping Toes To Bar

Workout

90″ ON – 45″ OFF x 6 Total Set
1 Round Of Single Dumbbell DT
(12 Deadlift + 9 Hang Power Clean + 6 Shoulder to Overhead)
12 Pistol Squat Alternated
then max Toes To Bar

Notes. Carico DX Rx 22,5/15 Kg (alternare braccio che lavora con Dumbbell ogni round)
Scalare Pistol -> Disco Sotto al tallone -> Pistol con gamba opposta dietro la caviglia -> Pistol con supporto a rack/ring bassi.
Insistere su controllare la forma e il ritmo nei Pistol Squat.
Score numero di T2Bar, sfruttare questi lavori per far provare la skill anche a chi ne ha 1/2 per volta, scalare solo nei casi in cui non si riesca a completare neanche un T2B.

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 – Full2_8’ EMOM / 30” On – 30” Off (PVC + Jump Rope)

1)Single Under
2)PVC Overhead Frog Walk
3)Hollow Rock
4)Walking Push Up

Skills Development

Front Squat

light
– 1/4 + 1/2 + Full Front Squat – 5+5+5 @empty Bar
– 2×3 Tempo Front Squat 3.3.3.1 @empty Bar
– load Bar then 2×3 Front Squat

Push Press

– 12′ Explosive Hip Thrusts @empty Bar
– 2×3 Shoulder Press tempo X.1.5.1 @empty Bar
– 2×3 Push Press Stop 3″ in power position @ empty Bar
– salire in 2/3 set al 60-65% 1RM Push Press

Then
7′ EMOM
2 Push Press + 1 Thruster

Notes. Partire dal 60% salire fino a trovare un complex pesante nel minuto.
Burpees Box Jump

– 5 Box Jump & step down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 3 Starting from Full Arms plank position Box Jump & step Down
– 3 Starting from Full Arms plank position Push-ups + Box Jump & step Down
– 3 Starting from standing Position Burpees Box Jump and step down
– 3 Burpees Box Jump

Workout

10′ EMOM Alternated – 30″ On – 30″ Off

30″ – Max Rep Burpees Box Jump
30″ – Rest
30″ – Max Rep Thruster
30″ – Rest

Notes. Altezza Box 60/50 cm
Carico Thruster = 50% circa complex pesante trovato in precedenza.
Score is total rep = Burpees + Thruster

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

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)

Skills Development

Bar Muscle Ups

– kip
– 2×5 Bar Swing
– 2×3 Swing and Push yourself off the Bar – focus on eyes over bar and arms as stiff as possible
– 10 Stiff Arms PVC Banded Pull-down
– 4 Box Kip Jump and Muscle Ups – focus on put Bar on Belly and dip
– 4 Box Kip Jump and Muscle Ups – continuously, like touch&go
– 5/7′ per migliorare il proprio livello sui bmu, e far scaldare sui c2b chi non possiede la skill.

Workout

For Time
5-4-3-2-1
Burpee Bar Muscle Up
Wall Climb
Start Every Round with 30/25 Cal on a Ergometer.

Notes. Target Time <18' Cap Time 25' Il flow del workout è 30-5-5-30-4-4...30-1-1 Se possibile iniziare e finire con lo stesso ergometro. Cal donna 25. Scalare Burpee BMU con Burpee + C2Bar 1+2 Scalare Wall Climb completo -> con salita a 45° -> 2 x Walking Push Up.

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 – Lower2_8’ EMOM / 30” On – 30” Off (Light band)

1)Banded Good Morning
2)Frog Walk
3)Banded @ Rack Skip High Knee
4)Banded Overhead Squat

Skills Development

Hang Power Clean

– 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 Deep Hang Power Clean – 2” Stop in power Position (check Elbows in Front Rack)
– 5 Hang Power Clean – 2” Stop in power Position
– Salire in 3 set a una doppia al 60/65% 1RM

EMOM 7′
2 Hang Power Clean + 1 Hang Squat Clean

Notes. Partire dal 60/65% e salire a un complex pesante nel minuto.
Ricordare di prendere già i dischi per tutti i minuti che poi non hanno tempo essendo un emom.
Bumper Overhead Lunges

– 10 Bumper Tempo Half Overhead Squat 1.3.1.1
– 10 Bumper alt. Overhead Lateral Lunges
– 4+4 Bumper alt. Overhead no walking Lunges
– 4+4 Bumper Overhead Walking Lunges

Workout

For Time
21-15-9-15-21
Bumper Ground To Overhead
Sit Up
Bumper Overhead Lunges
Push Up

Cap Time 21′ Target Time <15' Carico RX 20/15 Kg Sx 15/10 Kg Wod da non sottovalutare anche se non ci sono skill complesse e cariconi. puntare su tenere altissima intensità il target time è calcolato su poco più di 2,5" a rep quindi bisogna correre e non fermarsi. Scalare Push Up sulle ginocchia.

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 – 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

Single Kettlebell Snatch

– 5+5 Single Arm Kettlebell Deadlift
– 5+5 Single Arm Kettlebell Dead Russian Swings
– 5+5 Single Arm Russian Swings High Pull
– 5 + 5 Single Arm Elbow Turnover
– 5 + 5 Single Arm Kettlebell Snatch

Single Kettlebell Hang C&J

– 5+5 Single Arm Kettlebell Deadlift
– 5+5 Single Arm Kettlebell Dead Russian Swings
– 5+5 Single Arm Russian Swings High Pull
– 5 + 5 Single Arm Elbow Turnover or Clean
– 5 + 5 Single Arm Kettlebell Push Jerk

Notes. Lasciare 5-10′ di pratica sul gesto pulito, senza sbattersi la KB sui polsi e insistendo sul respirare tra una ripetizione e l’altra, cercando di assimilare le posizioni più corrette in Overhead per lo Snatch e in front rack per il C&J.

Workout

Team Workout – Team of 2
4 Interval – 3′ On – 2′ Off

Odd)Athlete A perform 1 Rep of Kettlebell Snatch
Athlete B Rest in front Rack Position
Athlete A Rest in Overhead Position
Athlete B Perform 1 Rep Of Kettlebell C&J
Athlete A perform 2 Rep of Kettlebell Snatch
Athlete B Rest in front Rack Position
Athlete A Rest in Overhead Position
Athlete B Perform 2 Rep Of Kettlebell C&J
Follow the flow for 3′

Even)Invert the athlete movement (A perform C&J – B Perform Snatch)

Notes. Il numero di rep continua durante gli intervalli senza azzerarsi.
esempio see finisco primo round al giro dei 6 Snatch riprenderò dopo il rest con un cliente in overhead e l’altro che inizia i 6 C&J e cosi via.
Lo score sarà cosi dato dall’ultimo giro completo (snatch + C&J + eventuali rep del giro successivo)
Ogni volta che la coppia decide di posare la Kettlebell si accumulerà una penalità di 5 syncro burpee over the kettlebell da scontare nei 2′ rest che cosi diventeranno sempre più corti.
Il workout dura cosi 20′ totali e non 18.
Workout in cui scegliere la giusta KB risulterà fondamentale se non si vuole stare sempre fermi o a fare burpees quindi meglio stare conservativi per chi non ha molta esperienza con i movimenti, o scalare con dei DB per chi è alle primissime armi.

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

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