Monday
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
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
[/um_show_content]
3 Rounds – Not For Time – Respect Tempo Training
5 + 5 Rotational Dumbbell Rows (15/12 kg) – tempo 3.3.3.X
5 + 5 Bulgarian Split Squat Y Band Contralateral – tempo 3.3.1.X[um_show_content roles=’admin,onair,top’]
[/um_show_content] 1′ rest between sets
Rotational Dumbbell Rows
Bulgarian Split Squat Y Band Contralateral
[um_show_content roles=’admin,onair,top’]Seated Kettlebell Snatch
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Behind the Neck Snatch Grip Jerk
Every 90″ for 12′
3 catch & go @ [percent value=”80″ 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=”53″ of=”snatch” in=”kg”] [/percent]
1+1+1 @ [percent value=”55″ of=”snatch” in=”kg”] [/percent]
1+1+1 @ [percent value=”57″ of=”snatch” in=”kg”] [/percent]
1+1 @ [percent value=”63″ of=”snatch” in=”kg”] [/percent]
1+1 @ [percent value=”67″ of=”snatch” in=”kg”] [/percent]
then Every 90″ for 9′
1 @ [percent value=”70″ of=”snatch” in=”kg”] [/percent]
Work Capacity (WC)
WC1: 5 Rounds For Time
15 GHD Situps
20 Thruster 30/20Kg
25 DU[/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’]
EMOM 9′
1st – max Effort Strict Ring Dips in 30″
2nd – max Cal Row in 30″
3rd – max Strict Pullups in 30″
[/workout_short]
Insert ONLY your WC2 score, represented by the sum of the reps on 3 set
[/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)
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)
Functional Strength Interval Training
Every 30″ x 3 sets:
1) Sumo Deadlift theraband 40/30 kg
2) HALO 3 position theraband 16/12 kg
[um_show_content roles=’admin,onair,top’]
3) Single Kettlebell Swing Reverse Lunges Alternate 16/12 kg
[/um_show_content]
1′ rest between sets
Sumo Deadlift theraband
HALO 3 position theraband
[um_show_content roles=’admin,onair,top’]Single Kettlebell Swing Reverse Lunges Alternate
[/um_show_content]
Strength & Strength Endurance (SE)
Back Squat – 1′ (yes, one minute) stop just above the parallel
1rep with empty bar
rest 1′
1 rep @45/27.5kg
rest 1′
1 rep @55/32.5Kg
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=”45″ of=”backsquat” in=”kg”] [/percent] rest 2′
5 @ [percent value=”52″ of=”backsquat” in=”kg”] [/percent] rest 2′
5 @ [percent value=”57″ of=”backsquat” in=”kg”] [/percent] rest 2′
5 @ [percent value=”62″ of=”backsquat” in=”kg”] [/percent] rest 2′
3 @ [percent value=”67″ of=”backsquat” in=”kg”] [/percent] rest 2′
3 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent] rest 2′
[/um_show_content]
Back Squat
8 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent] rest 2′
6 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent] rest 2′
4 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent] rest 2′
2 @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent] rest 2′
1 x 3 set @ [percent value=”90″ of=”backsquat” in=”kg”] [/percent] rest 2′
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ for 12′
8 Bench Press @ [percent value=”70″ of=”bench-press” in=”kg”] [/percent]
12m Handstand Walk
16 Seated Alt. Kettlebell Press 2×16/12Kg
[/um_show_content]
Aerobic Capacity (AC)
Mixed Aerobic Capacity – 3 rounds of
500m Row
rest 2:1 – half time work with easy rowing
1K Bike
rest 2:1 – half time work with easy Biking
100 Double Unders
rest 2:1 – half time work with easy pace single under
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
no extra rest then
5 rounds for time of
20 Russian Swing 24/16Kg
20 Sumo Deadlift High Pull 30/20Kg
400m Run
[/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″ 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
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
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
[/um_show_content]
Functional Strength Interval Training
Every 30″ x 3 sets:
1) Single Kettlebell Swing Clean Homolateral Reverse Lunges Right Side 16/12 kg
2) Single Kettlebell Swing Clean Homolateral Reverse Lunges Left Side 16/12 kg
[um_show_content roles=’admin,onair,top’]
3) Single Kettlebell GHD Rows Right Side 16/12 kg
4) Single Kettlebell GHD Rows Left Side 16/12 kg
[/um_show_content] 1′ rest between sets
Single Kettlebell Swing Clean Homolateral Reverse Lunges
[um_show_content roles=’admin,onair,top’]Single Kettlebell GHD Rows
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Tall Clean + Push Press
Every 90″ for 6′
2+3 @ [percent value=”40″ of=”cleanjerk” in=”kg”] [/percent]
Every 90″ for 6′
1+2 @ [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=”53″ of=”cleanjerk” in=”kg”] [/percent]
1+1+1 @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent]
1+1+1 @ [percent value=”57″ of=”cleanjerk” in=”kg”] [/percent]
1+1 @ [percent value=”63″ of=”cleanjerk” in=”kg”] [/percent]
1+1 @ [percent value=67″ of=”cleanjerk” in=”kg”] [/percent]
then Every 90″ for 9′
1 @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent]
Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
WC1: AMRAP 8′
20m Lunges Front Rack with 2 Dumbbell 22,5/15Kg
15″ rest
20 Front Burpees over dumbbell
15″ rest
20 Hang Power Clean with 2 Dumbbell 22,5/15Kg
15″ rest[/workout_short]
Insert ONLY your WC1 score.
rest 2′
[/um_show_content] [workout_short title=’WED_WC2′ result_type=’reps’]
WC2: AMRAP 8′
4 Ring Muscle-ups/ 8 Chest to Ring
8 Squat Snatch 40/30Kg
Add 10/5Kg each set
[/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 (AC)
Warmup
4 x 25 pull buoy breaststrokes rest b/s 30″
rest 2’30”
8 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 backstroke double arms rest b/s 10″
Speed Session
4 x 50 front crawl b/s 20″
rest 1′
Speed Session
[workout_short title=’THU_AC1′ result_type=’time’] 3 x 100 front crawl rest b/s 3′[/workout_short] 200 m swim board only kick crawl/backstroke
Rest b/s 1’10”
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Warmup
2 x 100 backststroke/front crawl switch each pool rest b/s 1″
rest 1′
3 x 50 only kick (crawl) do not use swimboard
rest 1′
2 x 50 breaststroke only arms rest b/s 30″
rest 3′
Technique
2 x 100 pull buoy between knees: breaststroke/front crawl/backstroke only arms switch each 50m
Rest 2′
6 x 25 front crawl only arms touch bottom/shoulder/head
rest 2′3 x 50 backstroke double arms rest b/s 10″
Speed Session
Rest 4′ focus on breathing
[workout_short title=’THU_AC2′ result_type=’time’]
For Time
8 x 25 m underwater with fins only legs push hard[/workout_short]
Rest 4′[workout_short title=’THU_AC3′ result_type=’time’] 100 m front crawl push hard[/workout_short]
Rest 3′
250 m swim board using fins
1 pool front crawl
1 pool breastroke only arms
[/um_show_content]
Friday
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.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
BPM Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
[/um_show_content]
3 Rounds – Not For Time – Increase Pace Each Rounds
10 cal AB
8 Kipping Pull ups Straight Body
12 Barbell Front Rack Cossack Squat[um_show_content roles=’admin,onair,top’]
[/um_show_content] 1′ rest between sets
Kipping Pull ups Straight Body
Barbell Front Rack Cossack Squat
[um_show_content roles=’admin,onair,top’]Renegade Row
[/um_show_content]
Power & Power Endurance (PE)
Thruster
Every 30″ for 5′
2 Thruster @ [percent value=”45″ of=”cleanjerk” in=”kg”]
rest 2′
Every 30″ for 5′
2 Sumo Deadlift High Pull @ [percent value=”45″ of=”cleanjerk” in=”kg”]
rest 2′
Every 30″ for 5′
2 Overhead Squat @ [percent value=”45″ 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: 4 Rounds For Time
6 Deadlift 100/65Kg
5 PRL HSPU
4 Hang Squat Clean 100/65Kg
3 Rope Climb – just one clip
[/workout_short]
Insert ONLY your WC1 score.
[/um_show_content]
Aerobic Capacity (AC)
Mixed Rowing
Until complete 200/150 Cal Row
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 60/50cm then Max Cal
repeat until complete 200/150 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
Saturday
General Warmup (GW)
15′ EMOM
- 45″ Row
- 6+6 Quadruped Thoracic Spine Rotation with Reach
- 40″ Double KB Plank
- 6+6 Hip Rotation and Extension
- 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
Mobility (MO)
Activation (AT)
Work Capacity (WC)
Have Fun with you classroom.
Don’t rush.
If you can, do a Team Wod
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Monostructural mix
30′ mix some monostructural elements, @ 140-150 bpm
[/um_show_content]
Functional Strength Hypertrophy (AY)
Every 30″ with 5″ transition:
1) Batwing Double Kettlebell 12/8 kg – As fast as possible
2) Batwing Double Kettlebell 24/20 kg recommended – As heavy as possible
3) Strict Matador Dips – As fast as possible
4) Strict Matador Dips Weighted 25/20 kg Dumbbell recommended – As heavy as possible
3′ rest x 4 Sets
Batwing Double Kettlebell
Strict Matador Dips
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 30″ with 5″ transition:
1) Dynamic Load Axle Bar Back Rack Bottom Position Hold – Load as you feel
2) Dynamic Load Axle Bar Front Rack Carry – Load as you feel
3) Goblet Pulse Wall Sit Hold 16/12 kg
2′ rest x 5 sets
Dynamic Load Axle Bar Back Rack Bottom Position Hold
Dynamic Load Axle Bar Front Rack Carry
Goblet Pulse Wall Sit Hold
[/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