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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 

Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 10m Toes Walk
  2. 50 Single Under
  3. 60″ Assault Bike, in the last 10″ increase effort
  4. 6+6 DB Hang Muscle Snatch light weight
Toes Walk
Video

Sport Specific

For Quality

50 Double Unders
50 Hang Muscle Snatch @empty Bar
50 Double Unders

rest 2′

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

For Time

100 Double Unders
50 Hang Snatch @35/25Kg
100 Double Unders

rest 2′

For Time

50 Double Unders
25 Hang Snatch @45/30Kg
50 Double Unders

rest 2′

For Time

25 Double Unders
12 Hang Snatch @60/40Kg
25 Double Unders

Notes. The score is total time of 3 intervals of duplet Snatch + DU. Pay Attention to find out your efficiency during work. 3 laod, 3 different approach and snatch technique. Try bouncing during 1st interval, hip or smooth movements during 2nd and keep great power output during 3rd. Relax your shoulders and breathe in DUs.

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Leaderboard

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

3 @ [percent value=’62’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set

Bench Press

30″ max effort @ rpe 8 @ [percent value=’62’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 5 set

Shoulder Press

3 x 12 @ [percent value=’38’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s

Work Capacity

For Time

30/24 Cal Row
30 Pull-ups
30 Wall Ball Shots
cap: 3′

Notes. And go again… inverted. Push Hard and keep going for the worst last 3 minute of monday
Coming soon
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 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 kneeling Squat Jump(reach vertical height)
Plyo Push ups to Deficit
Video
Kneeling 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 10 total reps
Every 15″ until fail (or if you can’t lift in 15″)

1 [percent value=’88’ 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=’88’ 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=’88’ 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

rest 3′

Go until complete 15 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 20″ until fail (or if you can’t lift in 20″)

1 [percent value=’82’ 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=’82’ of=’cleanjerk’ in=’kg’][/percent] when you fail, stop and go to the next section

Workout

AMRAP 4′

15 Calories Assault Bike
15 Handstand Push-ups
15 GHD Situps

rest 2′

AMRAP 8′

30 Calories Assault Bike
30 Handstand Push-ups
30 GHD Situps

rest 2′

AMRAP 4′

15 Calories Assault Bike
15 Handstand Push-ups
15 GHD Situps

Notes. Manage the workout like 20′ AMRAP. Smooth and medium pace.

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

3 @ [percent value=’62’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 3 set

Back Squat

30″ max effort @ rpe 7 @ [percent value=’62’ of=’backsquat’ in=’kg’][/percent] rest 3′ x 5 set

Hip Thrust

3 x 14 @ [percent value=’43’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

Midline

Every 3′ for 12′

1 Rope Climb
10 Toes to Bar
3 trial to perform your max meters Handstand Walk. max meter for each set is 15m

rest 3′

EMOM 12′

1st – 5 Strict Chin-up
2nd – 15 Hyperextension
3rd – 6+6 Single Dumbbell Overhead Squat @22,5/15Kg

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
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

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

[workout_short title=’THU_TW1′ result_type=’time’]

For Time – Team of 2

80 Cal Row while 100 A Swings @24/16Kg
12 Synchro Bar Muscle Ups
40 Cal Row while 50 A Swings @24/16Kg
24 Synchro Chest to Bar
20 Cal Row while 25 A Swings @24/16Kg
36 Synchro Pull-ups

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Leaderboard

Stretching & Mobility

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

Friday

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 12 Straight Arms Band Pull Down in Hinge Position
  2. 6/8 Double DB Curl To Press, Light Weight
  3. 4 Half Strict Pull Up Hold Tempo 2-3-2-3
  4. 60″ Row, in the last 15″ increase effort
Straight Arms Band Pull Down in Hinge Position
Video
Half Strict Pull Up Hold
Video

Sport Specific

2 Rounds For Quality

15 Bar Facing Burpees
12 Deadlift @30/20Kg
9 Hang Power Clean
6 Sholder to Overhead
3 Ring Pull-ups

rest 2′

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

3 Rounds For Time

15 Bar Facing Burpees
12 Deadlift @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 9 Hang Power Clean
6 Sholder to Overhead
3 Ring Muscle Ups or 3 Skin the Cat

rest 2′

2 Rounds For Time

15 Bar Facing Burpees
12 Deadlift @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] 9 Hang Power Clean
6 Sholder to Overhead
3 Ring Muscle Ups or 3 Skin the Cat

rest 2′

For Time

15 Bar Facing Burpees
12 Deadlift @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] 9 Hang Power Clean
6 Sholder to Overhead
3 Ring Muscle Ups or 3 Skin the Cat

Notes. The score is total time of 3 intervals of Burpees + DT + RMU. Don’t rush in burpees, pay attention to the grip too duirng DT because the RMU.

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Leaderboard

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

3 @ [percent value=’62’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 3 set

Deadlift

30″ max effort @ rpe 8 @ [percent value=’62’ of=’deadlift’ in=’kg’][/percent] rest 3′ x 4 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

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 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]

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

1 [percent value=’88’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 15″ until fail

1 [percent value=’88’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 45″ (3 set)

Every 20″ until fail

1 [percent value=’88’ of=’Snatch’ in=’kg’][/percent] when you fail, go to the next section

rest 3′ then

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, go to the next section

rest 3′

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

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

Every 15″ until fail

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

Every 20″ until fail

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

Endurance

Team of 2
Ski Erg

10000/9250m For Time – I go you go every 30″.
cap: 40′

Stretching & Mobility

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