Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]

Warmup Accessory (WA)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Glutes & Hamstrings Activation – Part 1

3 movement in the video:

1- hip bridge with band

2- hip bridge walking

3- 1 leg hip bridge

Notes. In the first movement focus on good hip extension and muscles work.

In the second movement focus on the perfect line of the hips and stay stable in every reps.

In the third movement good hip extension and stable top position

Reps scheme:

  • First movement: 15/20 Seconds hold + 10/12 good reps.
  • Second movement: 20 reps, 10 reps each leg.
  • Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Video

[/um_show_content]

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Mini Band Lateral Walk – Lateral Chain Activation
Focus on quality. Do not collapse your knees during the lateral step. Push externally from the hips throughout the movement. Feet always parallel to each other.

10 to 15 reps each side

Video

[/um_show_content]

General Warmup (GW)

5 Rounds Not For Time

20 Single Unders
200mt Run

Activation (AT)

Cross Body Single Leg Wall Kettlebell Deadlift (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet

Video

Double Kettlebell Front Rack Tall Kneeling Ste up&down (12/8 kg) – 2 sets x 12 – 1′ rest bet

Video
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Bulgarian Split Squat Y Band Contralateral – 2 sets x 8 + 8 – 1′ rest bet
Video

[/um_show_content]

Strength & Strength Endurance (SE)

Back Squat

Ramping by triple until @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent], rest 3′
5×3 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent], rest 2′ b/s

Aerobic Power & Lactic Training (AP)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Row Interval

25″ Push Hard as you can
rest easy pace for 2’45”
x 5 rounds

[/um_show_content]

Work Capacity (WC)

[workout_short title=’MON_WC1′ result_type=’time’]

WC1: For Time

21 Snatch 35/25Kg
18 Chest to Bar
15 Snatch 35/25Kg
12 Chest to Bar
9 Snatch 35/25Kg
6 Chest to Bar

[/workout_short]

Insert ONLY your WC1 score.

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Rest more than 1 hour then [workout_short title=’WC3′ result_type=’time’]

WC3: AMRAP 8′

3 Power Clean 60/40Kg
9 Strict HSPU
3 Power Clean 60/40Kg
9 Strict HSPU
3 Power Clean 60/40Kg
9 Strict HSPU
6 Power Clean 80/55Kg
6 Strict HSPU
6 Power Clean 80/55Kg
6 Strict HSPU
6 Power Clean 80/55Kg
6 Strict HSPU

[/workout_short]

Insert ONLY your WC3 score.

[/um_show_content]

Accessory (AY)

Stretching & Mobility (MS)

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
[on_comment_numbers]

Tuesday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]

Warmup Accessory (WA)

Squat Routine
Video

Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

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

Activation (AT)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video

[/um_show_content]

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Glutes & Hamstrings Activation – Part 4
Notes. Focus on quality and stability

15 Reps

3 levels of difficulty

  • with arms
  • without forearms
  • without arms

Choose your level and go to the next level ONLY if you do perfectly all the reps.

Video

[/um_show_content]

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Glutes & Hamstrings Activation – Part 5
Notes. Focus on quality and stability

15 Reps

3 levels of difficulty

  • with arms
  • without forearms
  • without arms

Choose your level and go to the next level ONLY if you do perfectly all the reps.

Video

[/um_show_content]

General Warmup (GW)

5 Rounds Not For Time

10 No Pushups Burpees
8 Cal Bike
8 Cal Row

Activation (AT)

Double Dumbbell Bulgarian Split Squat Snatch (15/12 kg) – 2 sets x 8 + 8 – 1′ rest bet

Video

Plank Frontal Raise Row Lateral Raise – 2 sets x 12 – 1′ rest bet

Video
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Double Kettlebell Banded Sumo Deadlift (20/16 kg) – 2 sets x 10 – 1′ rest bet

Video

[/um_show_content]

Power & Power Endurance (PE)

Snatch – Any Style

Ramping by Single until reach [percent value=”85″ of=”snatch” in=”kg”] [/percent] then with fastest pace as possible:

Sport Specific – Snatch – Any Style
For Time From 00:00 to 02:00

12 Box Jump Over 60/50cm
30 double unders
12 front facing burpees
30 double unders

From 02:00 to the remaining time until fail

30″ to lift @[percent value=”77″ of=”snatch” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”80″ of=”snatch” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”82″ of=”snatch” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”85″ of=”snatch” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”87″ of=”snatch” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”90″ of=”snatch” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”92″ of=”snatch” in=”kg”] [/percent] Notes. You have as many attempt you need into 30″ windows. Stop if you don’t reach a successfully lift during the lift window

Work Capacity (WC)

[workout_short title=’TUE_WC1′ result_type=’time’]

WC1: For Time

15 Hang Squat Clean 60/40Kg
50 Double Unders
12 Thruster 60/40Kg
50 Double Unders
9 Hang Squat Clean Thrusters 60/40Kg
50 Double Unders[/workout_short]

Insert ONLY your WC1 score.

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Rest more than 1 hour then

[workout_short title=’TUE_WC3′ result_type=’time’]

WC3: For Time

75 mt Handstand Walk
15 Overhead Squat @ 100/65 OR scale to [percent value=”85″ of=”snatch” in=”kg”] [/percent] if is too heavy.

Notes. Scale only if you cannot perform the OHS with 100/65Kg

[/workout_short]

Insert ONLY your WC3 score.

[/um_show_content]

Accessory (AY)

Stretching & Mobility (MS)

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
[on_comment_numbers]

Wednesday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]

Warmup Accessory (WA)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

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

Activation (AT)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Lower Body & Core Activation Routine N.2

7 Exercises:

  • Trunk rotation with leg on the box – 10 reps each side
  • Pallof press – 6/8 reps in each movement: medium press, high press, low press, complete movement.
  • Single leg hip thrust – 10/12 reps each side, hold 1” in top position
  • Elbow side plank with bench – hold 10” and then 10/12 reps
  • Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold  + 6/8 reps
  • Single leg RDL hold with high elbow – hold 30” each leg
  • Single leg RDL with high elbow – 6/8 reps each leg
Video

[/um_show_content]

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine N.2 

7 Exercises:

  • Pull down in Hip Hinge position – 12/15 reps,
  • Half Kneeling position: pull with arm close the body –  12/15 reps
  • Half Kneeling position: high pull with neutral grip – 12/15 reps
  • Tall Kneeling position First movement – 8/10 reps  (Adduction + Abduction = 1 Rep)
  • Tall Kneeling position Second movement – 8/10 reps  (Adduction + Abduction +Press = 1 Rep)
  • Tall Kneeling position First movement  – 8/10 reps  (Triceps OH Extension = 1 rep)
  • Tall Kneeling position Second movement –  8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
Video

[/um_show_content]

General Warmup (GW)

5 Rounds Not For Time

20 Single Unders
200mt Run

Activation (AT)

Mixed Grip Strict Pull Ups – 2 sets x 5 + 5 – 1′ rest bet

Video

Tall Kneeling Kettlebell Press Banded Pull Hold (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet

Video
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Double Dumbbell Front Rack Cossack Squat (15/12 kg) – 2 sets x 8 – 1′ rest bet

Video

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Every 4′ FOR 12′

6 Push Press from ground 50/35Kg
1 Peg Board Ascent (or 1 seated legless Rope Climb 4,5mt)
6 Push Press from ground 50/35Kg
5 Ring Muscle Ups

[/um_show_content]

Aerobic Capacity (AC)

EMOM 30′

1st – 10/7 cal Bike
2nd – 10 Thruster Empty Bar
3rd – 40 Double Unders
4th – 10 Sumo Deadlift high Pull Empty Bar
5th – 10/7 Cal Row

Notes. Keep your BPM not over 80% of your Max

Accessory (AY)

Stretching & Mobility (MS)

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
[on_comment_numbers]

Thursday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]

Warmup Accessory (WA)

Mobility (MO)

Activation (AT)

Work Capacity (WC)

TEST WOD

REST

TEST WOD

Stretching & Mobility (MS)

[on_comment_numbers]

Friday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]

Warmup Accessory (WA)

Squat Routine
Video

Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

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

Activation (AT)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video

[/um_show_content]

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Glutes & Hamstrings Activation – Part 1

3 movement in the video:

1- hip bridge with band

2- hip bridge walking

3- 1 leg hip bridge

Notes. In the first movement focus on good hip extension and muscles work.

In the second movement focus on the perfect line of the hips and stay stable in every reps.

In the third movement good hip extension and stable top position

Reps scheme:

  • First movement: 15/20 Seconds hold + 10/12 good reps.
  • Second movement: 20 reps, 10 reps each leg.
  • Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Video

[/um_show_content]

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Mini Band Lateral Walk – Lateral Chain Activation
Focus on quality. Do not collapse your knees during the lateral step. Push externally from the hips throughout the movement. Feet always parallel to each other.

10 to 15 reps each side

Video

[/um_show_content]

General Warmup (GW)

5 Rounds Not For Time

10 No Pushups Burpees
8 Cal Bike
8 Cal Row

Activation (AT)

Single Kettlebell Over Head Homolateral Bulgarian Split Squat (12/8 kg) – 2 sets x 8 + 8 – 1′ rest bet

Video

Kettlebell Plank Single Rows (12 kg) – 2 sets x 12 – 1′ rest bet

Video
[um_show_content roles=’admin,onair,top’]

Half Kneeling Barbell Press (30/20 kg) – 2 sets x 8 + 8 – 1′ rest bet

Video
[/um_show_content]

Work Capacity (WC)

[workout_short title=’OQ_18.1′ result_type=’time’]
OQ_18.1: For time:

4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents

Notes. https://games.crossfit.com/workouts/onlinequalifiers/2018/1?division=3
[/workout_short]

Insert ONLY your OQ_18.1 score.

Rest about 40′ then

[workout_short title=’OQ_18.3′ result_type=’reps’]
OQ_18.3:Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Notes. https://games.crossfit.com/workouts/onlinequalifiers/2018/3?division=3
[/workout_short]

Insert ONLY your OQ_18.3 score.

Accessory (AY)

Stretching & Mobility (MS)

[on_comment_numbers]

Saturday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]

Warmup Accessory (WA)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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
  • Shoulders Dislocates with band  10 reps (slowly)
  • Shoulder extension with barbell – 10 Reps

Activation (AT)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine N.2 

7 Exercises:

  • Pull down in Hip Hinge position – 12/15 reps,
  • Half Kneeling position: pull with arm close the body –  12/15 reps
  • Half Kneeling position: high pull with neutral grip – 12/15 reps
  • Tall Kneeling position First movement – 8/10 reps  (Adduction + Abduction = 1 Rep)
  • Tall Kneeling position Second movement – 8/10 reps  (Adduction + Abduction +Press = 1 Rep)
  • Tall Kneeling position First movement  – 8/10 reps  (Triceps OH Extension = 1 rep)
  • Tall Kneeling position Second movement –  8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
Video

[/um_show_content]

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Lower Body & Core Activation Routine N.2

7 Exercises:

  • Trunk rotation with leg on the box – 10 reps each side
  • Pallof press – 6/8 reps in each movement: medium press, high press, low press, complete movement.
  • Single leg hip thrust – 10/12 reps each side, hold 1” in top position
  • Elbow side plank with bench – hold 10” and then 10/12 reps
  • Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold  + 6/8 reps
  • Single leg RDL hold with high elbow – hold 30” each leg
  • Single leg RDL with high elbow – 6/8 reps each leg
Video

[/um_show_content]

General Warmup (GW)

5 Rounds Not For Time

20 Single Unders
200mt Run

Activation (AT)

Sumo Deadlift Theraband (50/40 kg) – 2 sets x 10 – 1′ rest bet

Video

Ring Push ups & Front Raise – 2 sets x 10 – 1′ rest bet

Video
[um_show_content roles=’admin,onair,top’]

Bottom up Kettlebell Windmills (12/8 kg) – 2 sets x 5 + 5 – 1′ rest bet

Video
[/um_show_content]

Work Capacity (WC)

[workout_short title=’OQ_18.4′ result_type=’reps’]
OQ_18.4: Complete as many rounds as possible in 5 minutes of:

9 handstand push-ups
6 burpees
3 snatches

Notes. https://games.crossfit.com/workouts/onlinequalifiers/2018/4?division=3
[/workout_short]

Insert ONLY your OQ_18.4 score.

Rest about 40′ then

[workout_short title=’OQ_18.2′ result_type=’time’]
OQ_18.2: 4 rounds for time of:

25 chest-to-bar pull-ups
5 cleans

Notes. https://games.crossfit.com/workouts/onlinequalifiers/2018/2?division=3
[/workout_short]

Insert ONLY your OQ_18.2 score.

Accessory (AY)

Stretching & Mobility (MS)

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
[on_comment_numbers]

Sunday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]

Stretching & Mobility (MS)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.

Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
Lower Body Myofascial Release, Part 1

First work general, move slowly and lightly.

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Foam Roller

  • Quad
  • Adductor
  • Glutes
  • Tensor fascia lata (lateral part of the leg)

Supernova

  • Glute medius
  • Great glute
  • Hamstring

Supernova and lacrosse

  • Hamstring
Video
Lower Body Myofascial Release, Part 2

Lower Body Myofascial Release, Part 2

First work general, move slowly and lightly,

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Anterior tibial

  • Do some flexion/estension and working to hard or painful areas

Gastrocnemius, soleus and achilles tendon

  • Do some flexion/estension and working to hard or painful areas

Peroneals

  • Do some flexion/estension and working to hard or painful areas

If you need some extra muscle release, work with lacrosse and elbow together.

Video
Hip Mobility Routine

Iliac muscle

  • release with KB

HK position

5 to 10 reps each movement

  • Neutral femoral position
  • External femoral rotation
  • Internal femoral rotation
  • Neutral femoral position + Trunk rotation

Adductor

  • First position 10 reps + 10 rotation
  • Secondo position 10 reps + 10 rotation

Cossack Position

  • Hold 30”

Pigeon on the bench

  • 10 Trunk rotation + 20” hold
  • 10 Trunk flexion + 20” hold
  • 20” hold with perfect vertical trunk

Hamstring stretch

  • Maintain posterior tilt and lumbar extension
  • Focus to good posture and stretch the muscle of legs
  • 10 Trunk flexion + 20” hold
  • 10 trunk rotation + 20” hold
Video

SWIM SESSION (SW)

40′ Light Swim pace

Stay focus on relax your muscles and your mind

[on_comment_numbers]

Comments

Write a comment

[wpsites_comment_form]