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Monday

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

General Warmup

2 Sets for Quality
  1. 10m Toes Walk
  2. 8 Reps BB Bent Over Row 2″Hold @Top 
  3. 10 Banded Russian Swing Light/Medium Weight
Toes Walk
Video
BB Bent Over Row
Video
Banded Russian Swing
Video

Sport Specific

4′ for Quality

2 Snatch @35/25Kg
5 Double Unders
2 Kettlebell A. Swings @24/16Kg
2 Box Jump @60/50cm
4 Snatch @35/25Kg
10 Double Unders
4 Kettlebell A. Swings @24/16Kg
4 Box Jump @60/50cm
6 Snatch @35/25Kg
15 Double Unders
6 Kettlebell A. Swings @24/16Kg
6 Box Jump @60/50cm
…follow the pattern then without rest begin into

Every 2′ for 16′

odd set:
14 Snatch @35/25Kg (if you fail stole 2 reps every round)
40 Double Unders (if you fail stole 5 reps every round)
even set:
14 Kettlebell A. Swings @24/16Kg (if you fail stole 2 reps every round)
14 Box Jump @60/50cm (if you fail stole 2 reps every round)

Cool Down

8 Snatch @35/25Kg
20 Double Unders
8 Kettlebell A. Swings @24/16Kg
8 Box Jump @60/50cm
6 Snatch @35/25Kg
15 Double Unders
6 Kettlebell A. Swings @24/16Kg
6 Box Jump @60/50cm
4 Snatch @35/25Kg
10 Double Unders
4 Kettlebell A. Swings @24/16Kg
4 Box Jump @60/50cm
2 Snatch @35/25Kg
5 Double Unders
2 Kettlebell A. Swings @24/16Kg
2 Box Jump @60/50cm

Strength

Bench Press – tempo 10.0.10.0

3 @ [percent value=’20’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set

Notes. use timer or watch. Note that is 1′ work for each set.
Bench Press – tempo 5.0.5.0

5 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set

Bench Press

40″ max effort @ rpe 7 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 3′ x 3 set

Work Capacity

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

For Time

30 Wall Ball 9/6Kg
30 Pull-ups
30/24 Cal Row

cap: 3′

Notes. Take it as the final wod of a competition. Push it hard and keep going.

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Leaderboard

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Comments

Tuesday

Routine

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 
Squat Routine
Video

Notes. Follow routine step by step.

Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 10m Crab Walk
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
Crab Walk
Video
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video

Plyometrics

3 Sets for Quality
  1. 6/8 Tall Kneeling Over Head Shot toss
  2. 5/6 Drop Squat Jump
tall kneeling over head shot toss
Video
Drop Squat Jump
Video

Power

Tall Clean

3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set

Deep Push Jerk

3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set

Power Clean + Squat Clean & Jerk

3+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent]

Clean & Jerk – Any Style
Go until complete 12 total reps
Every 15″ until fail (or if you can’t lift in 15″)

1 [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″ until fail

1 [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″ until fail

1 [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″

1 [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] if you fail to complete the progression, stop then

rest 3′

Go until complete 24 total reps
Every 15″ until fail (or if you can’t lift in 15″)

1 [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″ until fail

1 [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″ until fail

1 [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″

1 [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] if you fail to complete the progression, stop.

Workout

AMRAP 16′

16 Double Dumbbell Clean @ 2×22,5/15Kg
9 Bar Muscle Ups
16 Double Dumbbell Squat @ 2×22,5/15Kg
15 Handstand Push-ups
16 Double Dumbbell Shoulder to Overhead @ 2×22,5/15Kg
21 Toes to Bar

Notes. Gymnastic Movement with core, push & pull dominant domain mixed with strength & muscular endurance elements with dumbbells work. Split dumbbells movements into mini set to maintain efficiency during gymnastic elements and remember that 16′ is a lot of time

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

Foot Care Routine
Video

Notes. 

Release Plantar Fascia 

Put a PVC under the Foot

  • Do 5 Presses + 5 toes lift x 4/5 Point

Toes Activation 

  • Unbalanced with the weight of the body forward

Then

  • Lift only Big Toe (3×5″+5)
  • Lift other toes and Big Toe push down (3×5″+5)
  • Lift all Toes (3×5″+5)

Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps

Frog Hip Mobility Routine
Video

Notes. 

Frog Hip Mobility Routine 

  • 5 HK Hip Extension 
  • 5 HK External Rotation Hip extension 
  • 5 HK Internal Rotation Hip extension 
  • Other Side 
  • 5 Groin Stretch Orizzontal Foot 
  • 5 Groin Stretch Vertical Foot 
  • 5 Groin Hip Extension Vertical Foot 
  • Other Side 
  • Frog Position Right Leg 20” Hold and Left Leg Push 20” On the Ground 
  • Other Side 
  • Frog Position Right Leg Hold in Maximal Internal Rotation while Left Leg perform 10 Internal Rotation 
  • Other side 
  • 90/90 5 Hip Extension 5” Eccentric Descent 
  • Other Side 

General Warmup

2 Sets for Quality
  1. 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
  2. 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
  3. 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Video
Bear Crawl Hip Internal Rotation
Video
Squat Position Pallof Press
Video

Strength

Back Squat – tempo 10.0.10.0

3 @ [percent value=’20’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 3 set

Notes. use timer or watch. Note that is 1′ work for each set.
Back Squat – tempo 5.0.5.0

5 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 3 set

Back Squat

40″ max effort @ rpe 7 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 3′ x 3 set

Hip Thrust

3 x 10 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

Midline

AMRAP 3′

1 Legless Rope Climb
4 Strict Handstand Push-ups
8 Deadlift @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent]

rest 1’30

AMRAP 3′

1 Burpees Ring Muscle-Up or 1 Burpees Kipping Ring Pull-up
4 Chest to Bar
8 Deadlift @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent]

rest 1’30

AMRAP 2′

1 Legless Rope Climb
4 Strict Handstand Push-ups
8 Deadlift @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent]

rest 1′

AMRAP 2′

1 Burpees Ring Muscle-Up or 1 Burpees Kipping Ring Pull-up
4 Chest to Bar
8 Deadlift @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent]

rest 1′

AMRAP 1′

1 Legless Rope Climb
4 Strict Handstand Push-ups
8 Deadlift @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent]

rest 30″

AMRAP 1′

1 Burpees Ring Muscle-Up or 1 Burpees Kipping Ring Pull-up
4 Chest to Bar
8 Deadlift @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent]

Full Body Stretching and Deload N.3
Video

Notes. 

5 Exercises

Hip Decompression

  • Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
  • Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Time from 3’ to 6’ per side 

Hamstring Stretch – Posterior Chain

  • Put your leg as close to the rack as possible
  • Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
  • Lift the opposite leg and return slowly to the ground
  • 8/10 Reps and 30” hold with the leg on the ground
  • Time from 1′ to 2′ each side

Quads and Psoas Stretch – Anterior Chain

  • Bend the knee of the leg on the ground
  • Extend hip and trunk tu open che anterior chain 6/8 Reps
  • Lateral bending of the truck 6/8 Reps
  • Rotate the truck and hold the position for 30″
  • Time 2’ each side

Glute Stretch – Posterior Chain

  • Bend the knee of the leg on the ground to feel the stretch in the hip on the box
  • Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
  • Time 2’ each side

Lower Back Decompression

  • Put the band between the lower Back and sacrum
  • Rotate and relax the back and enjoy the time
  • Time 5′

Total Time: from 20 to 30′

Coming soon
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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

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

Team Wod

For Time – Team of 2

9 Synchro Pull-ups
9 Synchro Thrusters single Dumbbell @22,5/15Kg
9 alt. Devil Press single Dumbbell 22,5/15Kg
100 Cal Row
15 Synchro Pull-ups
15 Synchro Thrusters single Dumbbell @22,5/15Kg
15 alt. Devil Press single Dumbbell 22,5/15Kg
50 Cal Row
21 Synchro Pull-ups
21 Synchro Thrsuters single Dumbbell @22,5/15Kg
21 alt. Devil Press single Dumbbell 22,5/15Kg
25 Cal Row

Stretching & Mobility

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

Friday

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

90/90 Hip Mobility Routine
Video

Notes. 

90/90 Hip Mobility Routine 

  • 10 Passive Flex Trunk with Arms 
  • 5 Posterior Leg Lift with 5” Hold 
  • 5 Flex Trunk with 5” Hold 
  • 5 Flex Trunk 
  • Other side 
  • 10 Alternate Pancake Touch the Feet 
  • 5 Pancake Trunk Rotation 
  • 5 Pancake Trunk Rotation with Reach 
  • Other Side 
  • 5 Hip External Rotation with Hands stop Opposite Hip  
  • 5 Hip External Rotation with Isometric Hold Opposite Hip 
  • Other Side 
  • 10 Alternate Open Hip 
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 
Ankle Mobility – Part 2
Video

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

Sport Specific

4′ for Quality

2 Bar Facing Burpees
5 Double Unders
2 Bar Facing Burpees
2 Power Clean @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] 4 Bar Facing Burpees
10 Double Unders
4 Bar Facing Burpees
4 Power Clean @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] 6 Bar Facing Burpees
15 Double Unders
6 Bar Facing Burpees
6 Power Clean @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] …follow the pattern then without rest begin into

Every 2′ for 16′

odd set:
12 Bar Facing Burpees (if you fail stole 2 reps every round)
40 Double Unders (if you fail stole 5 reps every round)
even set:
12 Bar Facing Burpees (if you fail stole 2 reps every round)
12 Power Clean @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] (if you fail stole 2 reps every round)

Cool Down

8 Bar Facing Burpees
20 Double Unders
8 Bar Facing Burpees
8 Power Clean @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] 6 Bar Facing Burpees
15 Double Unders
6 Bar Facing Burpees
6 Power Clean @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] 4 Bar Facing Burpees
10 Double Unders
4 Bar Facing Burpees
4 Power Clean @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] 2 Bar Facing Burpees
5 Double Unders
2 Bar Facing Burpees
2 Power Clean @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent]

Strength

Deadlift – tempo 8.0.8.0

3 @ [percent value=’20’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 3 set

Notes. use timer or watch. Note that is 1′ work for each set.
Deadlift – tempo 4.0.4.0

5 @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 3 set

Deadlift

40″ max effort @ rpe 7 @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent] rest 3′ x 3 set

Elbow Plank Position

4 x 45″ ON – 20″ OFF

Notes. Put some bumper over your back if you want

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

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

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
Frog Hip Mobility Routine
Video

Frog Hip Mobility Routine 

  • 5 HK Hip Extension 
  • 5 HK External Rotation Hip extension 
  • 5 HK Internal Rotation Hip extension 
  • Other Side 
  • 5 Groin Stretch Orizzontal Foot 
  • 5 Groin Stretch Vertical Foot 
  • 5 Groin Hip Extension Vertical Foot 
  • Other Side 
  • Frog Position Right Leg 20” Hold and Left Leg Push 20” On the Ground 
  • Other Side 
  • Frog Position Right Leg Hold in Maximal Internal Rotation while Left Leg perform 10 Internal Rotation 
  • Other side 
  • 90/90 5 Hip Extension 5” Eccentric Descent 
  • Other Side 
Ankle Mobility – Part 3
Video

General Warmup

2 Sets for Quality
  1. 4+4 Bear Crab Roll
  2. 12 Tall Kneeling Face Pull with Band
  3. 8 Toe Touch Squat
Bear Crab Roll
Video
Tall Kneeling Face Pull with Band
Video
Toe Touch Squat
Video

Power

Tall Snatch

3 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′ x 3 set

Power Snatch + Squat Snatch

3+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]

Squat Snatch
Go until complete 12 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 36″ (3 set)

Every 12″ until fail

1 [percent value=’87’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 12″ until fail

1 [percent value=’85’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 12″ until fail

1 [percent value=’82’ of=’Snatch’ in=’kg’][/percent] if you fail, stop then

rest 3′

Go until complete 24 total reps
Every 12″ until fail

1 [percent value=’82’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 12″ until fail

1 [percent value=’80’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 12″ until fail

1 [percent value=’77’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 12″ until fail

1 [percent value=’75’ of=’Snatch’ in=’kg’][/percent] if you fail, stop

Strength Endurance

Every 6′ for 18′

120m sandbag Bear hug Carry @ 150/100lbs
30 Weighted Paralette Dips @16/8Kg
15 Double Kettlebell Snatch 2×16/12Kg

Notes. You can manage parallette dips by placing two dumbbells over the 75cm plyo box
Achievements. Managing heavy and odd objects lets conditioning your body like armor. Embrace the fatigue.

Stretching & Mobility

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