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Monday

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 
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. 12 Cossack to Cossack 1″Hold @Bottom 
  2. 6 Plank Walkout
  3. 5+5+5 3 Position Squat Face Pull
Cossack to Cossack
Video
Plank Walkout
Video
3 Position Squat Face Pull
Video

Sport Specific

3 Round for Quality

1 Wall Climb (Open Standard)
8 Thruster @ 35/25 Kg
8 Cal Row
1′ Rest then

Every 2′ for 8′

1 Wall Climb
10 Thruster @43/30Kg
10/8 Cal Row

Every 2′ for 6′

2 Wall Climb
12 Thruster @43/30Kg
12/10 Cal Row

Every 2′ for 4′

3 Wall Climb
14 Thruster @43/30Kg
14/12 Cal Row

Notes. if you fail one round row @ [percent value=’55’ of=’ex-test-rower’ in=’watt’][/percent] the following, restore the heart rate and push hard the next round
Cool Down

5 Round for quality
5 No Push Up Burpee
10 Air Squat
30 Single Under

Strength

Bench Press – tempo 10.0.10.0

3 @ [percent value=’23’ 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

4 @ [percent value=’57’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set

Bench Press

35″ max effort @ rpe 8 @ [percent value=’57’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 4 set

Shoulder Press

3 x 10 @ [percent value=’39’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s

Work Capacity

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

2 Round For Time

20 Toes To Bar
20 Single DB Step Up Over @ 22,5/15 Kg
cap: 4′

Notes. Take it as the final wod of a competition. Push it hard and work on fast transition.

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Leaderboard

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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 3
Video

General Warmup

2 Sets for Quality
  1. 15+15 Power Position Band OH External Rotation
  2. 12 Bar Hang Rotation with Scapula Activation
  3. 8 Goblet Sumo Squat, prime 3 reps tempo 3-5-1-1
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video
Goblet Sumo Squat
Video

Plyometrics

3 Sets for Quality
  1. 4/6 Plyo Push ups to Deficit
  2. 3/4 Single leg Deadlift Hops (each leg)
Plyo Push ups to Deficit
Video
Single leg Deadlift Hops
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 8 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 20″ until fail (or if you can’t lift in 20″)

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

Every 30″ until fail (or if you can’t lift in 30″)

1 [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] when you fail, stop and go to the next section

rest 3′

Go until complete 10 total reps
Every 15″ until fail (or if you can’t lift in 15″)

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

Every 20″ until fail (or if you can’t lift in 20″)

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

Every 30″ until fail (or if you can’t lift in 30″)

1 [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] when you fail, stop and go to the next section

rest 3′

Go until complete 12 total reps
Every 15″ until fail (or if you can’t lift in 15″)

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

Every 20″ until fail (or if you can’t lift in 20″)

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

Every 30″ until fail (or if you can’t lift in 30″)

1 [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] when you fail, stop and go to the next section

Workout

9′ Amrap

1 Ring Dip
2 Deadlift @ 70 / 45 Kg
3 Cal Skierg
2 Ring Dip
4 Deadlift @ 70 / 45 Kg
6 Cal Skierg
3 Ring Dip
6 Deadlift @ 70 / 45 Kg
9 Cal Skierg
….follow the pattern until cap.
Rest 2′ Then

9′ Amrap

10 Double Under
2 Single Dumbbell Hang Clean&Jerk @ 22,5/15 Kg
3 Pull Up
20 Double Under
4 Single Dumbbell Hang Clean&Jerk @ 22,5/15 Kg
6 Pull Up
30 Double Under
6 Single Dumbbell Hang Clean&Jerk @ 22,5/15 Kg
9 Pull Up

Notes. Two different amrap, same pattern as a repetition ladder, pay attention to control the pace because the first round are too easy but number became big very fast.
Every Amrap mixed monostructural – gymnastic – weightlifting, so find your weakness and work hard on it, in the same way use your strong movement to gain time and restore heart rate.

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

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 

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

4 @ [percent value=’57’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 3 set

Back Squat

35″ max effort @ rpe 7 @ [percent value=’57’ of=’backsquat’ in=’kg’][/percent] rest 3′ x 4 set

Hip Thrust

3 x 12 @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

Midline

E5MOM x 20′ Alternated

Odd) 5 Round of
10 Toes To Ring
5 m Handstand Walk or 10 Wall Assisted Shoulder Tap

Even) 5 Round of
10 GHD Sit Up
1 Legless Rope Climb or Rope Climb

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 

General Warmup

2 Sets for Quality
  1. 6/8 Walking Push ups
  2. 30″ Scapula Pull Up Hold
  3. 4 Half Strict Pull Up Tempo 3-1-1-5
  4. 6 Kang Squat light weight
Walking Push ups
Video
Scapula Pull Up Hold
Video
Half Strict Pull Ups
Video
2 Sets for Quality
  1. 12 Plank Spiderman
  2. 12 TK Straight Arms Band Pull Down
  3. 12 Banded Good Morning BW
Plank Spiderman
Video
TK Straight Arms Band Pull Down
Video
Banded Good Morning BW
Video

Team Wod

For Time – Team of 2

20 Ring Muscle Up (Partitioned anyway)
40 Synchro Wall Ball @ 9/6 Kg
18 Sandbag Clean (I go You Go) @ 70/50 Kg
40 Synchro Wall Ball @ 9/6 Kg
14 Sandbag Clean (I go You Go) @ 70/50 Kg
40 Synchro Wall Ball @ 9/6 Kg
10 Sandbag Clean (I go You Go) @ 70/50 Kg
20 Bar Muscle Up (Partitioned anyway)

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

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. 10″+10 Squat Pos.Pallof Press (each side)
  2. 6+6 Single Arm Prone Angel
  3. 10″+8 Single Leg Straight Bridge (each side)
Squat Position Pallof Press
Video
Single Arm Prone Angel
Video
Single Leg Straight Bridge
Video

Sport Specific

3 Round for Quality

6 Bar Facing Burpees
5 Box Jump Over @ 60/50 cm
4 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 1′ Rest then

Every 2′ for 8′

10 Bar Facing Burpees
8 Box Jump Over
6 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’]

Every 2′ for 6′

12 Bar Facing Burpees
10 Box Jump Over
8 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’]

Every 2′ for 4′

14 Bar Facing Burpees
12 Box Jump Over
10 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’]

Notes. if you fail one round spin on Assault Bike @ [percent value=’65’ of=’ex-test-bikeerg’ in=’watt’][/percent] the followig, restore the heart rate and push hard the next round
Cool Down

4 Round for quality
5 Cal Assault Bike
10 m Bodyweight Lunges
5 Cal Skierg

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

4 @ [percent value=’57’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 3 set

Deadlift

35″ max effort @ rpe 8 @ [percent value=’57’ of=’deadlift’ in=’kg’][/percent] rest 3′ x 3 set

Elbow Plank Position

4 x 55″ 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 8 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 15″ until fail

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

Every 20″ until fail

1 [percent value=’90’ of=’Snatch’ in=’kg’][/percent] when you fail, go to the next section

rest 3′ then

Go until complete 10 total reps
Every 12″ until fail (or if you can’t lift in 12″)

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

Every 15″ until fail

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

Every 20″ until fail

1 [percent value=’87’ of=’Snatch’ in=’kg’][/percent] when you fail, go to the next section

rest 3′

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

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

Every 15″ until fail

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

Every 20″ until fail

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

Strength Endurance

Every 4′ for 20′

7 Heavy Double Kettlebell Deadlift
5+5m Heavy Double Kettlebell Carry
7 Heavy Double Kettlebell Deadlift
5 Heavy Double Kettlebell Swings
5+5m Heavy Double Kettlebell Carry
5 Heavy Double Kettlebell Swings
3 Heavy Double Kettlebell Clean
5+5m Heavy Double Kettlebell Carry
3 Heavy Double Kettlebell Clean

Notes. Grip and Hip Hinge Conditioning. Work w/ a medium pace and try to not overeach your grip during initial rounds

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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