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Monday

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension / 10 GHD HE
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Specific WarmUp

1 Set for Quality
  1. 6′ Cal AB
  2. In the end of each 2′ perform 12″ of Sprint
1 Set for Quality (increase intensity)
  1. 3 Muscle snatch + 3 OHS light weight
  2. 3 K2C + 1 TTB
  3. 5 Wall Ball
  1. 1 Muscle snatch + 2 PS medium weight
  2. 2 K2C + 2 TTB
  3. 5 Wall Ball

Workout

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

For time:

30 Round Of
1 Snatch @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent] 3 Toes To Bar
5 Wall Ball @ 9/6 Kg

Notes. 25′ Time Cap

[/workout_short]

Leaderboard

Power

Power Clean & Jerk

1+1+1+1+1 [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1+1 [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 [percent value=’78’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Go until complete 32 total reps
Every 12″ until fail (or if you can’t lift in 12″)

1 [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]

Engine

18′ EMOM

a)10 Double Kettlebell Russian Swing @ 2×16/12 Kg + 35 Double Under
b)16/13 Cal Assault Bike
c)8 Burpee Box Clear Over @ 60/50 cm

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

Tall Kneeling Double Kettlebell Push 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+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
1+2 @[percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 2 set
1+1 @[percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 2 set

Strength

Front Squat

5 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent]

Pin Front Squat – Front Squat from bottom position
Every 30″ 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′

30/25 Cal Skierg
20 Box Jump Over @ 60/50 cm
10 Sumo Deadlift High Pull @ 43/30 Kg
max Pull Up
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

Warm Up

3 Round Of
10 Cal Assault Bike
200 m Run
rest 1′ – increase pace every round

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

3′ On – 1’30” rest – 3 Total Set
25/20 Cal Assault Bike
200 m Run
Then max cal Assault in the remaining time
rest 3′ then – 3 total set
1’30 On – 3′ Off
18/13 Cal Assault Bike
100 m Run
Then max cal Assault in the remaining time

Notes. Score is total Calories (initial + max effort) – Pay attention to manage effort in the first section to be able to perform the second section as a sprint to finish the run and performing some bike calories.

[/workout_short]

Leaderboard

Power Endurance

For Quality Accumulated:

Option A)12 Strict Ring Muscle Up
Option B)10 Kipping Ring Pull Up + 10 Hip to Ring + 10 Strict Ring Dip
Rest as needed b/w set.

Notes. Choose option a or b according to your skill level.
For Quality Accumulated:

Option A)5 x 7,5m Handstand Walk with Obstacle (plates 5+5 / 10+10 / 5+5 Kg)
Option B)5 x 10 Alternated Wall assisted Handstand Up&Down from plates.

For Time

18 Toes to Ring
15 Handstand Push Ups
12 Ring Dip
9 Strict Handstand Push Ups – scale with AB mat or some plate under your head)
6 Ring Muscle Up or jumping Ring Muscle Up
3 Deficit Handstand Push Ups (choose deficit according to your skill level)
Rest 3′ and come Back

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 the warm up set to work on progressions to improve Rx’d movement.

Finisher

For Quality – Follow the scheme a-b-c-rest

a)24-20-16-12
Alternated Goblet Crossack Squat
b)12-10-8-6
Barbell Good Morning Wide Stance @ 45/30 Kg
c)20″+20″
Single Arm Plank
1′ Rest b/w set

Notes. Use a comfortable weight for crossack squat, focused on full range of motion and chest up.
Focused on a full back chain engagement and tight low back in the good morning.
Allineate all your body in the one arm plank and work on core stability.

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 (Increase Intensity)
  1. 8 Cal Row
  2. 5/10″ Rope Pull ups Hold + 2/3 Pull ups Rope (each side)
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
  4. 10 Double DB Bench Press, load by feel
Elevated Single Leg Hip Bridge
Video

Workout

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

For Time

5 Legless Rope Climb (Scale ad a Rope Climb)
No rest Then
20 Cal Row
10 Bench Press @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] 18 Cal Row
9 Bench Press @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] 16 Cal Row
8 Bench Press @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] 14 Cal Row
7 Bench Press @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] .
.
.
2 Cal Row
1 Bench Press @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] No Rest Then
5 Legless Rope Climb

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 increasing rhythm from the first to last round, we suggest to row over @ [percent value=’75’ of=’ex-test-rower’ in=’watt’][/percent] and take one more breath before the bench and try to go unbroken in every set.
According to your skill level and conditioning manage the legless rope climb, try to use a really power kipping because your upperbody should be so fatigued by the workout.

[/workout_short]

Leaderboard

Power

Snatch – Any Style

1+1+1+1+1 [percent value=’50’ of=’Snatch’ in=’kg’][/percent] rest 2′
1+1+1+1 [percent value=’57’ of=’Snatch’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’67’ of=’Snatch’ in=’kg’][/percent] rest 2′
1+1 [percent value=’75’ of=’Snatch’ in=’kg’][/percent] rest 2′
1 [percent value=’85’ of=’Snatch’ in=’kg’][/percent] rest 2′
1 [percent value=’88’ of=’Snatch’ in=’kg’][/percent] rest 2′ then

Go until complete 32 total reps
Every 12″ until fail (or if you can’t lift in 12″)

1 [percent value=’90’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’87’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’85’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’82’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’80’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’77’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’75’ of=’Snatch’ in=’kg’][/percent]

Strength

Behind the Neck Push Jerk + Overhead Squat + Snatch Balance

4 x 3+4+1 Reps @ [percent value=’90’ 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. 10″Hold @Top + 10 Ring Row
  2. 6 Walking Push ups
  3. 6 Double DB Hang Clean and Push Press light weight
  4. 2′ Assault bike @easy pace, in the last 10″ push hard
Walking Push ups
Video

Power Endurance

Every 45″ x 6′

3 Barbell Hang Power Snatch @ 50/35 Kg
4 Double Dumbbell Hang Snatch @ 2 x 22,5/15 Kg
5 Double Kettlebell Snatch @ 2 x 16/12 Kg

then rest 1’30”

Every 45″ x 6′

3 Barbell Thruster @ 60/40 Kg
4 Double Dumbbell Thruster @ 2 x 22,5/15 Kg
5 Double Kettlebell Thruster @ 2 x 16/12 Kg

then rest 1’30”

Every 45″ x 6′

3 Barbell Hang Power Clean @ 70/45 Kg
4 Double Dumbbell Hang Power Clean @ 2 x 22,5/15 Kg
5 Double Kettlebell Clean @ 2 x 16/12 Kg

Notes. Pay attention to the load of the barbell that increase for each movement, Dumbbells and Kettlebells don’t change.
Move with quality, try to be fast but control the breath during all the movement to be able to be really fast on the transition between objects.

Midline

Every 3′ for 9′
3 Rounds of

2 Deadlift @ [percent value=’73’ of=’Deadlift’ in=’kg’][/percent] 3 Burpee Bar Muscle Up – Scale as a Burpee Chest to Bar Pull Up

then without rest

Every 3′ for 9′
3 Rounds of

1 Deadlift @ [percent value=’82’ of=’Deadlift’ in=’kg’][/percent] 3 Parallette Strict Handstand Push Ups – Scale with some plates and AB Mat under your head or perform Dumbbells Strict Handstand Push Ups

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

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