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Monday

Routine – General Warm Up

General Warm Up – Upper4_For Quality (Bodyweight)

2’ Shoulder – arm – mobilty (alzate f rontali l aterali / rotazioni / slanci)
15 Hollow Rock
10 Walking Push Up
15 Arch Rock
2’ Wrists mobility (rotazioni – appoggi i n quadrupedia)

Skills Development

Strict Hspu

– 6 Indu Push-up
– 3 Wall Climb;
– 3 Tempo Eccentric 5” only negative HSPU Phase
– 6 Strict Box Pike Ups
– 2×3 Strict HSPU – find athletes ABMAT height of raises

EMOM 8′ – 20″ On – 40″ Off

Max Rep Strict HSPU.

Kettlebell Sumo Deadlift High Pull

– 8 Kettlebell Sumo Deadlift
– 8 Kettlebell Dead Russian Swings
– 8 Kettlebell High Pull
– 8 Kettlebell Sumo Deadlift High Pull

Workout

Start Every 3′ x 5 Round.

24 Jumping Lunges
18 KB Sumo Deadlift High Pull
12 Kipping Handstand Push Up

Notes. Target Time 1’30” x Round – Cap Time 2’30” x Round.
Carico RX 24/16 Kg
Scaling HSPU – ABMAt + Bumper -> 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

Tuesday

Routine – General Warm Up

General Warm Up – Upper1_6/8’ Amrap (Light Plate)

30 Jumping Jack
12 Alternated bumper halo
12 Alternated Shoulder t ap on f ull plank
12 Bumper Ground t o Overhead
12 Bumper Floor Press t o V-Ups

Skills Development

Macho Man

– 2 x 5 Power Clean
– 2 x 5 Front Squat
– 2 x 5 Push Jerk
– 2 x 1+1+1 Power Clean + Front Squat + Push Jerk

In 10′ Find a Max weight for complete 1 round of “Macho Man” complex unbroken.

3 Power Clean + 3 Front Squat + 3 Shoulder To Overhead
3′ Rest then start the workout.

Workout

For Time – 10 Round Of

1 Round Of Macho Man
9 Burpees over the bar.

Notes. Target time <13' - Cap Time 17' Carico complex circa 70% Max trovato in precedenza.

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

Skills Development

Rowing

-10 Strokes only Arms;
-10 Strokes only back and arms;
-10 Strokes Legs, Back and arms;
-40” try to keep 22 strokes/min under 2:00/2:10
-30” try to keep 26 strokes/min under 1:53/2:00
-20” try to keep 30 strokes/min under 1:45/1:55

Workout

Workout Part A – Midline
12′ Amrap For Quality

30″ Hollow Hold
30m Double Kettlebell Front rack carry
30″ Arch Hold
30+30m Single Kettlebell Suitcase Carry
30″ Full Plank
15m Double Kettlebell Death March

3′ Rest and start part B.

Workout Part B – Monostructural
12′ Interval – 30″ On – 30″ Off

Rowing for Max distances.
Score is total meter accumulated.

Notes. Se non ci sono ergometri per tutti fare la skill tutti insieme e iniziare a prendere le kettlebell per il lavoro di midline facendo vedere i movimenti come riscaldamento, poi dividere la classe in due gruppi da far partire insieme in modo da gestire i tempi.

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

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

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 t akedown + 1 Power Snatch @1st Load

Technique Work – Start Every 90″ x 9 Round

-Round 1,2,3 -> Three pause (2″) Snatch -> below knee + above knee – catch
-Round 4,5,6 -> Double pause (2″) Snatch -> below knee – catch
-Round 7,8,9 -> Pause Snatch (2″) -> Below knee

Notes. Increase Weight at feeling – focus on quality not on weight.
Burpees Box Jump Over

– 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 Over

Workout

For Total Rep.

From 0′ to 5′ – Accumulated Burpees Box Jump Over
From 5′ to 10′ – Accumulated Snatch
From 10′ to 13′ – Accumulated Burpees Box Jump Over
From 13′ to 16′ – Accumulated Snatch
From 16′ to 17′ – Accumulated Burpees Box Jump Over
From 17′ to 18′ – Accumulated Snatch

Notes. Il carico da utilizzare per lo snatch, se il lavoro tecnico è stato fatto in maniera corretta sarebbe quello dell’ultima singola, che potrebbe essere intorno all’80/85% del 1RM.
chiaramente i minuti di snatch non saranno molto intensi rispetto a quelli di bbjover, mantenere un buon ritmo da inizio a fine provando a rispettare stessi recuperi tra un alzata e l’altra.
Squat Snatch permesso.
Focus su manternere forma corretta sullo snatch in fatica.

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 – Upper2_3 Round For Quality (ergometer)

2’ Ergometer (increase pace every round)
30” Active Bar Hold
30” Pike Hold

Skills Development

Toes to Bar

– 10 Flexed Legs V-Ups raise PVC with your hands
– 10 Stiffed Legs V-Ups raise PVC with your hands
– 2×3 Gymnastic Tuck-ups hanging on t he Bar
– 2×5 Bar Swings
– 2×5 Kipping Stiff l egs Raises (find max height without l osing rhythm)

5 Set For Quality Of

20″ Leg Raise Hold – L-Sit Hold
20″ Rest
20″ Max Toes To Bar
60″ Rest

Hang Dumbbell Snatch

– 5+5 Single f ace Dumbbell Deadlift
– 3+3 Dumbbell Power Position and j ump w/ stiff arm
– 3+3 Single Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 3+3 Hang Dumbbell Muscle Snatch (Technique 1)
– 3+3 Hang Dumbbell Power Snatch (Technique 2)

Workout

14′ Amrap

14 Dumbbell Snatch Alternated
14 Wall Ball

Notes. Carico RX 22,5/15 Kg – 9/6 Kg

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 – Full 5_3 Round For Quality

10/8 Cal on a Ergometer
10 Arch t o Hollow on Floor
10 PVC Overhead Wall Squat

Skills Development

Double Unders

-4
– Skip in place (focus on Toes l ands)
– Skip With the Rope (Skip Under)
– Plyo Jump Low/High height —> 1-1-2…
– Single/Double Unders —> 1-1-2…
– 5′ Practise Progression —> 1-2-1-2… / 2-2-2…

Thrusters

– 2 x 5 Power Clean
– 2 x 5 Front Squat – 1″ stop in bottom Position focus on Front Rack Position
– 2 x 5 Push Press – Focus on midline
– 5 Front Squat & Jerk Drive – focus on hip engagement
– 5 Thrusters

Workout

Team of two – In a 25/30′ windows
– Score A – For Time

50/125 Double Unders/Single Under Each
21 Syncro Shoulder To Overhead
50/125 Double Unders/Single Under Each
15 Syncro Front Squat
50/125 Double Unders/Single Under Each
9 Syncro Thruster
50/125 Double Unders/Single Under Each
15 Syncro Front Squat
50/125 Double Unders/Single Under Each
21 Syncro Shoulder To Overhead
50/125 Double Unders/Single Under Each

– Score B – In the remaining time each member of team must find 1RM of Thruster from ground.
Notes. Carico RX 60/40 Kg
Double Under o Single Under devono essere fatti insieme e il primo che finisce aspetta l’altro al barbell per il syncro.

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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