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Monday

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 6 Cal AB Easy Pace
  2. 6+6 Reverse Lunges + Knee Lift 
  3. 20″+20″ Single Arm Ring Row Hold
  4. 20m Walking Double DB Front Rack Carry
Toes Walk
Video
Reverse Lunges + Knee Lift 
Video
Single Arm Ring Row Hold
Video

Specific WarmUp

1 Set for Quality
  1. 6 Cal AB
  2. 10m Double DB Front Rack Lunges light weight
  3. 8/10 Kipping Pull ups
1 Set for Quality (increase intensity)
  1. 6 Cal AB
  2. 10m Double DB Front Rack Lunges RX weight
  3. 6/8 C2B

Workout

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

For time:

40 Chest To Bar Pull-Ups
30-m dumbbell front-rack lunge
30 Cal Assault Bike
30 Chest To Bar Pull Ups
20-m dumbbell front-rack lunge
20 Cal Assault Bike
20 Chest To Bar Pull Ups
10-m dumbbell front-rack lunge
10 Cal Assault Bike

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

[/workout_short]

Leaderboard

Power

Power Clean + Hang Power Clean + Jerk

1+2+3 [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30”
1+2+3 [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30”
1+2+2 [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30”
1+2+2 [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30” then
1+1+2 [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
Every 2′ for 10′
In a 30″ windows complete max number of complex Power Clean + Hang Power Clean + Jerk (1+1+2) @ 90% of max weight find last week.

Notes. If last week you don’t have find an heavy complex use the 30″ windows to find a heavy 1+1+2.

Engine

30″ ON – 30″ OFF
AMRAP 16′

50 Thruster @ Empty Barbell
500 mRow
30 Ring Dip
300 m Row
10 Burpee Box Jump Over
100 m Row

Notes. Perform it as a 30″ ON, 30″ OFF, focus on your breathing during 30″ rest and push @ severe pace during 30″ ON. Pay attention to transitions.

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Coming soon
Comments

Tuesday

Routine

Squat Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 6+6 Table High Rotation
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
Table High Rotation
Video
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video

Plyometrics

3 Sets for Quality
  1. 10 tall kneeling chest pass (Try to use your hips and arms together while bracing your core)
Tall kneeling chest pass
Video

Power

Double Kettlebell Floor Press

30″ max reps @ 2 x 16/12Kg
rest 1′ b/s x 4 set

Notes. *add Kgs if you feel light the Kettlebells
Push Press + Jerk

2+5 @[percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 2 set
2+4 @[percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 2 set
2+3 @[percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 2 set
2+2 @[percent value=’68’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 2 set

Strength

Front Squat

5 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

Pin Front Squat – Front Squat from bottom position
Every 45″ for 6′

1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

Notes. Start from rack, control your eccentric phase until release barbell on safe bar or wooden blocks, then lift it as fast as possible
Pin Front Squat
Video

Workout

AMRAP 4′

8 Double Dumbbell Devil Press @ 2×22,5/15 Kg
13/11 Cal BikeErg
8 Double Dumbbell Box Step Up Over @ 2×22,5/15 Kg
13/11 Cal BikeErg
max Alternated Dumbbell Squat Snatch@ 22,5/15 Kg
rest 2′ x 3 set

Stretching & Mobility

Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Video
Triceps Myofascial Release
Video
Biceps Myofascial Release
Video
Hands and Forearms Myofascial Release Part 1
Video
Hands and Forearms Myofascial Release Part 2
Video
Hands and Forearms Myofascial Release Part 3
Video
Hands and Forearms Stretching Part 1
Video
Hands and Forearms Stretching Part 2
Video
Coming soon
Comments

Wednesday

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
  2. 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
  3. 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Video
Straight Arms Band Pull Down in Hinge Position
Video
Single Leg SLDL with PVC
Video

Engine

Ski Erg

2′ w/ damper set to 1 @45/40 rpm
2′ w/ damper set to 5 @40/35 rpm
2′ damper set to 10 @35/30 rpm
then rest 1′

[workout_short title=’WED_ERG’ result_type=’reps’]

Ski Erg

2′ max Cals
1″ rest
x 3 set
rest 3′ then
1′ max Cals
2′ rest
x 3 set

Notes. Score is total Calories

[/workout_short]

Leaderboard

Power Endurance

5 Rounds For Quality

1 Toes to Ring
1 Ring Pull-up
1 Ring Muscle-up – or Jumping Ring Muscle-up
1 Ring Dip
rest 30″ b/s

5 Rounds for Quality

3 Half Strict HSPU Chest to Wall
3 From Ground to Half Strict HSPU Chest to Wall
1 Hand Release Strict HSPU Chest to Wall
(scale with AB mat or some plates)
rest 30″ b/s

EMOM 14′

1st – 30″ max complex Toes to Ring + 1 Ring Muscle Ups Transition Rock + 1 Ring Muscle Ups + 1 Ring Dip – Scale as a 1 Toes pass through the Rings + 1 Kipping Chest to Rings + 1 Hip To Ring
2nd – 30″ 3x(1+1) Shoulder Tap Chest To Wall + 3 Strict Handstand Push-ups + max meter Handstand Walk – Scale as alternated single leg Handstand Hold

Notes. Try to be as efficient as possible. Smooth but solid movements with full core engagement is the key. If you haven’t solid skills, work on it, use these 30″ to work on progressions to improve Rx’d movement.

Finisher

Tabata ALternated – 20″ ON – 20″ OFF x 12 set of

Odd) Banded Russian Swing
Even) Barbell Front Rack Hold @[percent value=’100′ of=’squatclean’ in=’kg’][/percent]

Notes. Go heavy and focused on a powerful hip extension in the KB swing.
Focused on a full core engagement and controlled breathing with the heavy barbell in front rack position.

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Stretching EMOM – Lower Body
Video
Coming soon
Comments

Thursday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Stretching EMOM – Lower Body
Video
Coming soon
Comments

Friday

Aerobic Warmup

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Routine

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 

General Warmup

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
  4. 10 Double Kettlebell Rack Clean & Press Alternate
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video
Double Kettlebell Rack Clean & Press Alternate
Video

Workout

[workout_short title=’FRI_WC1′ result_type=’time’]

For Time – 17′ Cap Time

40 GHD Sit Up
Then
4 Round For Time
50 Double Under
25 Wall Ball
12 Power Snatch @ 50/35 Kg
Then
40 Toes To Bar

Strategy. Pay attention to the start and end of the workout, manage the effort to be able to face up the central part of the workout with a high ryithm from the first to last round, we suggest to go unbroken on DU and Wall Ball and perform the Snatch as a single Drop and Go with your comfortable pace to don’t go over threshold.
According to your skill level and conditioning manage the last toes to bar or with a initial big set (with a 3/5 rep buffer) and finish with small set – small rest or break the 40 rep in a controlled set from the beginning.

[/workout_short]

Leaderboard

Power

Power Snatch + Overhead Squat + Hang
Squat Snatch

3+2+1 [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
3+2+1 [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
2+2+1 [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
2+2+1 [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′ then
2+1+1 [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
Every 2′ For 10′
In a 30″ window perform max number of complex Power Snatch + Overhead Squat + Hang Squat Snatch @ 90% of last week Max Weight.

Strength

Snatch Balance + Overhead Squat + Snatch Balance

4 x 1+6+1 Reps @ [percent value=’88’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Stretching EMOM – Lower Body
Video
Coming soon
Comments

Saturday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 15 TK Face Pull Band
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 8+8 Dynamic Pallof Press
  4. 8 Double Dumbbell Curl & Press
TK Face Pull Band
Video
Half Strict Pull Ups
Video
Dynamic Pallof Press
Video
Double Dumbbell Curl & Press
Video

Power Endurance

EMOM 5′

9 Hang Power Clean @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]

then rest 1′

EMOM 5′

9 Push Press @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]

then rest 1′

EMOM 5′

3 Hang Power Clean & Push Press @ [percent value=’58’ of=’cleanjerk’ in=’kg’][/percent]

Midline

Every 3′ for 9′
2 Rounds of

4 Deadlift @ [percent value=’67’ of=’Deadlift’ in=’kg’][/percent] 4 Single Bar Muscle Up (scendi dalla sbarra ogni ripetizione) – Scale as a Stiff Legged Kipping C2B Pull Up 6/8 Rep

then without rest

Every 3′ for 9′
3 Rounds of

2 Deadlift @ [percent value=’77’ of=’Deadlift’ in=’kg’][/percent] Accumulate 30″ of Handstand Hold in 1 square meter or 40″ Handstand Hold on Wall

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

Notes. 

5 Exercises

Hip Decompression in Lunge position

  • In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
  • 6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

  • Inhale in central position and exhale when you rotate
  • 10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

  • Inhale in central position and exhale when you rotate
  • 10 Reps and the stretching arms, 2’ total time

Pendulum

  • Dead hang with slowly movement to open the spine to the side
  • 20 Reps and static stretch, 1’ total time

Stretching on the floor

  • Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Video
Triceps Myofascial Release
Video
Biceps Myofascial Release
Video
Hands and Forearms Myofascial Release Part 1
Video
Hands and Forearms Myofascial Release Part 2
Video
Hands and Forearms Myofascial Release Part 3
Video
Hands and Forearms Stretching Part 1
Video
Hands and Forearms Stretching Part 2
Video
Coming soon
Comments

Comments

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