Monday
Routine – General Warm Up
General Warm Up – Full4_For Quality (Light Kettlebell)
200m Run
8+8 Kettlebell Halo
12 KB Deadlift
8+8 KB Clean and Press Bottom Up
12 KB Russian Swing
8+8 KB Hang Snatch Lunges
12 KB American Swing
200m Run
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
-salire in 2 set al 40% 1RM
E2MOM 12′ – Ramping
8-6-4-3-2-1 Clean&Jerk @ partire da un primo carico intorno al 40% del 1RM e salire ad una singola pesante.
3′ Rest Then Start the Workout
Workout
3 Clean & Jerk
6 Lateral Burpees
Lasciare 3′ di rest Tra fine E2MOM e inizio del workout.
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
Tuesday
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
10′ EMOM Alternated
Odd)8 Renegade Row Double Dumbbell
Even)8 Medball Bench Press Double Dumbbell
Wall Ball
– 5 Med ball Deadlift
– 5 Med ball Hang Squat Clean
– 5 Med Ball Squat Clean
– 5 Med Ball Target Standing Shot Toss
– 5 Med Ball Half Squat Hold 3” Shot Target Toss (Focus on Hip Drive)
Single Dumbbell Devil Press By Clean&Jerk
– 4+4 Dumbbell Burpees Deadlift
– 4+4 Dumbbell Burpees Pull
– 4+4 Dumbbell Clean
– 4+4 Dumbbell Jerk
– 4 Alternated Dumbbell Burpees Clean & Jerk
Workout
4 Round For Time
20 Wall Ball
15 Medball Sit Up
10 Alternated Single Dumbbell Devil Press (Clean & Jerk)
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
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
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
– salire fino al 50% in 3 set
E2MOM 12′
30″ Full Plank Shoulder Tap
5 Deadlift no Noise
Controllare fase eccentrica in modo che non si senta rumore del barbell che sbatte a terra, sfioro terra e riparto.
Kipping Hspu
– 2 x 6 Push-ups
– 3 Wall Climb;
– 20″ Hold Wall Handstand Back to Wall
– 3 Only Negative Eccentric Tempo HSPU
– 2 x 3 HSPU
(Facoltativo) – Sumo Deadlift High Pull
– 10 Mid Sumo Deadlift until reach patella (just under the knees) @ empty bar
– 10 Mid Sumo position high Pull @ empty bar
– 6 Sumo Deadlift High Pull with 2″ stop on Patella @ empty Bar
– Load Bar and repeat t&go:
– 5 Mid Sumo Deadlift until reach patella (just under the knees)
– 3 Sumo Deadlift High Pull with 2″ stop on Patella
Workout
5 Interval – 90″ ON – 45″ OFF
3 Round Of
12 Barbell Lateral Jump
6 Sumo Deadlift High Pull
Then Max Kipping Handstand Push Up
Score= totale HSPU
Carico RX 40/30 Kg
Scalare HSPU -> Pike Push Up -> Push Up
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
Routine – General Warm Up
General Warm Up – Full3_3 Round For Quality (ergometer)
2’ Ergometer (increase pace every round)
15m Bear Walk
8+8 Single Leg Glute Bridge
Skills Development
Rope Climb
– 3 + 3 Rope Strict Pull Ups
– 3 + 3 Kipping Rope Pull Ups
– 6 Feet Wrap Squat
– 2 Ascent Rope Pull
– 30” Descent Rope Practice
5′ Amrap Rope Climb Trials
Toes to Rope
– 2×5 Rope Swings
– 2×5 Kipping Rope Stiff legs Raises (find max height without losing rhythm)
– 3+3 Kipping Single Leg Raises
– 3/5 Set Toes To Rope Trial
Double Kettlebell Push Press
– 8 Double Kettlebell Russian Swing
– 8 Double Kettlebell High Pull
– 8 Double Kettlebell Russian Swings f ace t o t he Wall Clean
– 8 Double Kettlebell Strict Press
– 8 Double Kettlebell Push Press – 3” Hold Deep Pos.
Workout
1000 m Row / 800 m Run / 2000 m BikeErg /2400 m Assault Bike
50 Double Kettlebelll Hang Clean
30 Toes To Rope
50 Double Kettlebell Shoulder to Overhead
1000 m Row / 800 m Run / 2000 m BikeErg /2400 m Assault Bike
Target time <17' Cap Time 22' Carico KB Rx 2x(20)16/12 Kg Sx 12/8 Kg Se non ci sono ergometri o rope per tutti far partire sfalsati in due gruppi a circa 4' di distanza che dovrebbero essere il tempo utile per concludere il lavoro sugli ergometri. Scalare Toes to Rope -> Rope leg raises-> Toes to Ring
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
Friday
Routine – General Warm Up
PVC Shoulder Routine 1
– 20″ Overhead Side Lateral Tilt L/R until Biceps t ouch t he head
– 20″ Behind t he 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
Knee
– K nee Out Rotation
– Knee I n Rotation
– Kneeling Hip Open Up
– 90 Degrees Knee Rotation
– Skater Squat
Skills Development
Overhead Squat @empty Bar
– 2×5 BTN Push Press @empty Bar
– 1/4 + 1/2 + Full Overhead Squat – 5+5+5 @empty Bar
– 6 Tempo Overhead Squat 3.3.3.3 @empty bar
Light Hang Snatch
– 2×5 Snatch Grip Deadlift @empty Bar
– 2×5 Snatch Grip Hang High Pull @empty Bar – Start Below t he Knees
– 2×5 Hang Hang Muscle Snatch @empty Bar
– 2×5 Below The Knees no Hip Hang Muscle Snatch @empty Bar
– 5 No Hip Hang Power Snatch – takedown @empty Bar
– 5 Hip Hang Power Snatch @empty Bar
EMOM 7′ – Hang Power Snatch + Overhead Squat
7+1 – 6+2 – 5+3 – 4+4 – 3+5 – 2+6 – 1+7
Double Unders
-1
– 3 t imes alternating 15″ slow Single Unders and 15″ f ast Single Unders
– 3 Slow High Jumps Single Unders
– Double t ap with hands on quads during j ump f ind rhythm
– 1′ Double Unders Trial
Double Unders
-2
– H ip Clap Jump (Focus on Jump Shape)
– Single Unders (Focus on Hands Position)ù
– Single/Double Hip Clap Jumps —> 1-1-2-1-1-2….
– Single/Double Unders —> 1-1-2-1-1-2
– 2’ Practise Progression —> 1-2-1-2… / 2-2-2…
Workout
Every 4′ for 12′ Start a new Round
10 Pull Up
20 Push Up
40 Air Squat
80 Double Under
Lo score è la somma dei 3 tempi per ogni round, se non si chiude contare i DU che mancavano a chiudere.
Scalare Push Up -> Knee Push Up
Double Under scalare solo in caso di assoluta incapacità nel farne anche solo 1 se no si sfrutta il tempo come trial.
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
Saturday
Routine – General warm Up
Skills Development
Rowing
-10 Strokes only Arms;
-10 Strokes only back and arms;
-10 Strokes Legs, Back and arms;
-40” t ry t o keep 22 strokes/min under 2:00/2:10
-30” t ry t o keep 26 strokes/min under 1:53/2:00
-20” t ry t o keep 30 strokes/min under 1:45/1:55
7′ EMOM
Man
Rx 200 m Row / 400 m Bikeerg / 150m Run / 500 m Assault Bike
Sx 175 / 350 / 100 / 400
Woman
Rx 175 m Row / 350 m Bikeerg / 150m Run / 400 m Assault Bike
Sx 150 / 300 / 100 / 350
Workout
Team of 3 – For Time
Cash In
200+200+200 m (each couple) Single Barbell Farmer Carry
Then
-A+B perform 100 Partner Wall Ball while C perform 20 Power Clean
-A+C perform 75 Partner Medball Sit Up while B perform 30 Burpees over the Bar
-B+C perform 50 partner Deadlift while A perform 10 Wall Climb
Then
Cash Out
200+200+200 m (each couple) Single Barbell Farmer Carry
Partner Farmer Carry ci si mette testa e coda al barbell e si porta insieme.
Partner Wall Ball / Sit Up 9/6 Kg
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
Comments
Write a comment[wpsites_comment_form]