Monday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
EMOM 12′:
1′) 8 + 8 Dumbbell Chainsaw Row (15/12 kg)
2′) 8 + 8 Single Kettlebell Over Head Contralateral Bulgarian Split Squat (12/8 kg)
3′) 12 Rower Pike Ups
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Snatch Balance
Every 90″ for 12′
3 catch & go @ [percent value=”55″ of=”snatch” in=”kg”] [/percent]
[/um_show_content]
Snatch – Any Style
Ramping to [percent value=”50″ of=”snatch” in=”kg”] [/percent]
then
1+1+1 @ [percent value=”55″ of=”snatch” in=”kg”] [/percent]
1+1+1 @ [percent value=”55″ of=”snatch” in=”kg”] [/percent]
1+1+1 @ [percent value=”60″ of=”snatch” in=”kg”] [/percent]
1+1 @ [percent value=”65″ of=”snatch” in=”kg”] [/percent]
1+1 @ [percent value=”70″ of=”snatch” in=”kg”] [/percent]
then Every 90″ for 9′
1 @ [percent value=”75″ of=”snatch” in=”kg”] [/percent]
Work Capacity (WC)
WC1: 5 Rounds For Time
20 Wall Ball
10 Power Clean 60/40Kg
rest 30″[/workout_short]
Insert ONLY your WC1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
rest about 1 hour then
[workout_short title=’MON_WC2′ result_type=’reps’]
AMRAP 8′
200m Run
20 Pushups
[/workout_short]
Insert ONLY your WC2 score.
[/um_show_content]
Stretching & Mobility (MS)
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
General Warmup (GW)
18′ EMOM
- 45″ Row
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 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
Mobility (MO)
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Every 3′ X 4 sets
12 Sumo Deadlift theraband (40/30 kg)
12 Drop Jumping Lunges
12 Barbell Back Rack Cossack Squat
Sumo Deadlift theraband
Drop Jumping Lunges
Barbell Back Rack Cossack Squat
Strength & Strength Endurance (SE)
Back Squat – 1′ (yes, one minute) stop just above the parallel
1rep with empty bar
rest 1′
1 rep @40/25kg
rest 1′
1 rep @50/30Kg
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Back Squat – 3″ stop just over the parallel, during eccentric phase
5 @ [percent value=”42″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
5 @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
5 @ [percent value=”55″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
5 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
3 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
3 @ [percent value=”67″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
[/um_show_content]
Back Squat
8 @ [percent value=”67″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
6 @ [percent value=”72″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
4 @ [percent value=”77″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
2 @ [percent value=”82″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
1 x 4 set @ [percent value=”87″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ for 12′
2 pegboard ascent or 2 seated legless rope climb
9/7 cal Ski or Rower using only back and arms (stiff legged)
9 strict box dips (dips on plyo box)
1 pegboard ascent or 1 seated legless rope climb
[/um_show_content]
Aerobic Capacity (AC)
Mixed Rowing
1000mt @ 28-30 strokes – medium pace
30″ rest
30 burpees over the Erg – medium pace
30″ rest
250mt @ 36 – 38 strokes – hard pace
no rest
10 burpees over the Erg – hard pace
no rest
1000mt @ 24-26 strokes – easy pace
30″ rest
30 burpees over the Erg – easy pace
30″ rest
500mt Row @ 32-24 strokes – medium/hard pace
no rest
20 burpees over the Erg – medium/hard pace
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
1000mt @ 24-26 strokes – easy pace
30″ rest
3 Rounds of Cindy in EMOM per Round
30″ rest
500mt Row @ 32-34 strokes – medium/hard pace
no rest
3 Rounds of Cindy in Every 50″ per Round
30″ rest
250mt Row @ 36-38 strokes – hard pace
no rest
3 Rounds of Cindy all out
[/um_show_content]
Stretching & Mobility (MS)
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
General Warmup (GW)
18′ EMOM
- 45″ Row
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 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
Mobility (MO)
Upper Body Mobility Routine N.2
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)
EMOM 12′
1′) Double Kettlebell Pendlay Row (16/12 kg)
2′) 10 Double Kettlebell Front Rack Cossack Lunges & Sots press (12/8 kg)
3′) 8 + 8 Single Kettlebell Cross Body Sumo Deadlift theraband (24/20 kg)
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Hang squat clean + no pause Squat Jerk
Every 90″ for 6′
1 @ [percent value=”40″ of=”cleanjerk” in=”kg”] [/percent]
Every 90″ for 6′
1 @ [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent]
[/um_show_content]
Clean & Jerk – Any Style
Ramping to [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent]
then
1+1+1 @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent]
1+1+1 @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent]
1+1+1 @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent]
1+1 @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent]
1+1 @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent]
then Every 90″ for 9′
1 @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent]
Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
WC1: AMRAP 12′
12 Ring Muscle Ups
12m Handstand Walk
500 m Row
[/workout_short]
Insert ONLY your WC1 score.
Rest 2′
[/um_show_content] [workout_short title=’WED_WC2′ result_type=’reps’]
WC2: AMRAP 12′
12 Chest to Bar
12 HSPU
500 m Row
[/workout_short]
Insert ONLY your WC2 score.
Stretching & Mobility (MS)
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
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
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
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.
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
Swim Session (SW)
Warmup
4 x 25 pull buoy breaststrokes rest b/s 30″
rest 2’30”
6 x 50 pull buoy backstroke rest b/s 30″
rest 3′
Technique
4 x 25 pull buoy between knees front crawl only one arm alternated pool rest b/s 45″
rest 1′
6 x 25 front crawl only arms touch your head
Speed Session
4 x 25 pull buoy between knees front crawl b/s 20″
rest 1′
Speed Session
[workout_short title=’THU_AC1′ result_type=’time’] 100 m front crawl + 50 m breaststroke only arm using pull buoy + 50 m backstroke[/workout_short]
300 m swim board only kick crawl/backstroke switch every 50 m – Using fins – Every turn 5m of underwater swimming
Rest b/s 1’10”
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Warmup
200m breaststroke rest b/s 1″
rest 1′
4 x 50m only kick (crawl) do not use swimboard
rest 1′
2 x 50 breaststroke only arms rest b/s 30″
rest 3′
Technique
2 x 150 pull buoy between knees: breaststroke/front crawl/backstroke only arms switch each 50m
Rest b/s 2′
2 x 100 front crawl only arms touch your head each stroke
Rest 2′
2×50 4 dolphin kicks 1 breaststroke
Rest 2′
6 x 25 front crawl only arms touch bottom/shoulder/head
Speed Session
Rest 4′ focus on breathing
[workout_short title=’THU_AC2′ result_type=’time’]
For Time
2 x 25 m underwater with fins only legs push hard[/workout_short]
Rest 4′[workout_short title=’THU_AC3′ result_type=’time’] 200 m front crawl push hard[/workout_short]
Rest 3′
150 m swim board using fins
1 pool front crawl
1 pool breastroke only arms
[/um_show_content]
Friday
General Warmup (GW)
18′ EMOM
- 45″ Bike
- 6+6 Squat Rotation with Reach
- 40″ Inverted Ring Row Hold
- 8 Both Feet Elevated Split Squat DX Tempo 2-1-2-1
- 16 DownDog Toes Touch 1″ Hold
- 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Inverted Ring Row Hold
Both Feet Elevated Split Squat
DownDog Toes Touch
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
BPM Activation (AT)
Functional Strength Interval Training
3 Sets – 2′ rest bet
30″ Double Kettlebell Front Rack Tall Kneeling Ste up&down (12/8 kg)
5″ Transition
30″ Double Dumbbell Romanian Deadlift (20/15 kg)
5″ Transition
30″ Double Kettlebell Cossack Thruster (12/8 kg)
Double Kettlebell Front Rack Tall Kneeling Ste up&down
Double Dumbbell Romanian Deadlift
Double Kettlebell Cossack Thruster
Power & Power Endurance (PE)
Every 30″ for 5′
2 Thruster @ [percent value=”50″ of=”cleanjerk” in=”kg”] rest 2′
Every 30″ for 5′
2 Sumo Deadlift High Pull @ [percent value=”50″ of=”cleanjerk” in=”kg”] rest 2′
Every 30″ for 5′
2 Overhead Squat @ [percent value=”50″ of=”cleanjerk” in=”kg”]
Aerobic Power & Lactic Training (AP)
Every 4′ for 12′
200mt Run Sprint pace
20 Burpees Box Jump Over 60/50cm fast pace
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest 4′ then
Every 4′ for 12′
200mt Row, push hard
20 Chest to Bar
[/um_show_content]
Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
WC1: 2 Rounds For Time
1 Legless Rope Climb 4,5m
20 Double Dumbbell Power Clean 2x25Kg
1 Legless ROpe CLimb 4,5m
20 Toes To Bar
1 Legless Rope Climb 4,5m
20 Dumbbell OHS 30/22,5Kg
1 Legless Rope Climb 4,5m
[/workout_short]
Insert ONLY your WC1 score.
[/um_show_content]
Stretching & Mobility (MS)
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
General Warmup (GW)
18′ EMOM
- 45″ Skierg
- 8 Pigeon with Flex Trunk DX
- 6+6+6 Tall Kneeling Scapula Band
- 8 Pigeon with Flex Trunk SX
- 6+6 Single Leg Hip Thrust Tempo 2-0-1-1
- 6 Half Strict TTB Tempo 2-2-2-2
Pigeon with Flex Trunk
Tall Kneeling Scapula Band
Single Leg Hip Thrust
Half Strict TTB
Mobility (MO)
Upper Body Mobility Routine N.2
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
Functional Strength (FS)
4 sets of:
30″ Inclined Double Dumbbell Bench Press (25/20 kg)
5″ Transition
30″ Dumbbell Fly Bench Press (20/15 kg)
5″ Transition
30″ Bench Kettlebell Rows Alternate (20/16 kg)
5″ Transition
30″ Supinated Grip Bar Rows
3′ Rest bet
Inclined Double Dumbbell Bench Press
Dumbbell Fly Bench Press
Bench Kettlebell Rows Alternate
Supinated Grip Bar Rows
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
4 sets of:
10 + 10 Goblet Deficit Bulgarian Split Squat (16/12 kg)
30″ + 30″ Single Leg Goblet Wall Sit Hold (16/12 kg)
1′ rest
10 + 10 Double Dumbbell Split Romanian Deadlift (20/15 kg)
10 High Good Morning Wide Stance (50/40 kg)
3′ rest
Goblet Deficit Bulgarian Split Squat
Single Leg Goblet Wall Sit Hold
Double Dumbbell Split Romanian Deadlift
High Good Morning Wide Stance
[/um_show_content]
Aerobic Capacity (AC)
Mixed Bike
Repeat the sequence until complete 150 / 115 Cal
00:00 to 01:00 – Max Cal
01:00 to 02:00 – 50 Du then Max Cal
02:00 to 03:00 – 12 Burpees then Max Cal
03:00 to 04:00 – 16 Box Jump Over 60/50 cm then Max Cal
Stretching & Mobility (MS)
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