[show_feeling_form_short]

Monday

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

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

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. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video

Specific Warmup

2/3 Sets for Quality – Increase Intensity
  1. 5 Cal Assault Bike
  2. 3 Hang Muscle Clean + 3 Hang Power Clean  + 3 Push Press + 3 Push Jerk (load by feel)

Sport Specific

For Time

15 Cal Assault Bike
8 Clean&Jerk @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

For Time

15 Cal Assault Bike
6 Clean&Jerk @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

For Time

15 Cal Assault Bike
4 Clean&Jerk @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

For Time

15 Cal Assault Bike
6 Clean&Jerk @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

For Time

15 Cal Assault Bike
8 Clean&Jerk @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]

Strength

Bench Press

Remping by triple up to [percent value=’70’ of=’bench-press’ in=’kg’][/percent]

Bench Press

20″ max effort @ rpe 9 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 6 set

Mixed Modality

[workout_short title=’MON_MM1′ result_type=’time’]

For Time

30 Thrusters @50/35Kg
100 Double Unders
30 Handstand Push-ups
cap: 6′

[/workout_short]

Leaderboard

Coming soon
Comments

Tuesday

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
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 
Ankle Mobility – Part 3
Video

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 or 10 GHD HE
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Plyometrics

3 Sets for Quality
  1. 4/6 Lateral Plyo Push ups
  2. 3/4 kneeling Squat Jump(reach vertical height)
Lateral Plyo Push ups
Video
Kneeling Squat Jump
Video

Power

Power Snatch + Behind the Neck Jerk

3+3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 3′

Hang Squat Snatch

3 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’84’ of=’snatch’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’86’ of=’snatch’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’88’ of=’snatch’ in=’kg’][/percent]

Power Endurance

AMRAP 1’30

30 Kettlebell A. Swings @24Kg
max Wall Ball 9/6Kg

rest 45″

AMRAP 1’30

30 Wall Ball 9/6Kg
max Kettlebell A. Swings @24Kg

rest 45″

AMRAP 1’30

30 Box Jump 60/50cm
max Toes to Bar

rest 45″

AMRAP 1’30

30 Toes to Bar
max Box Jump

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 
Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March 1″Hold @Top Position
Video

Strength

Back Squat

Ramping by triple up to [percent value=’70’ of=’backsquat’ in=’kg’][/percent]

Back Squat

20″ max effort @ rpe 9 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 6 set

Midline

For Quality

20m Right arm Single Dumbbell Overhead Walk @25/17,5Kg
10m Right arm Single Dumbbell Overhead Walking Lunges
5 Right arm Single Dumbbell Overhead Squat
5+5m Handstand Walk
rest 1:1, change arm x 4 set

Notes. Sets should be done unbroken. Start with the HSW immediately after Dumbbell Work.
Coming soon
Comments
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′

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. 10″+8 Half Keeling Pallof Press + Rotation
  2. 8+8 Single Arm Ring Row Rotation
  3. 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Video
Single Arm Ring Row Rotation
Video

Team Wod

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

AMRAP 10′

20 Synchro alt. Dumbbell Snatch @22,5/15Kg
then
4 Rounds I go you go
100m Shuttle Sprint
10 Burpees Over the Bar
5 Deadlift @60/40Kg

Notes. Start the wod with the 20 Synchro reps then perform 4 rounds I go you go (2 each athlete) then restart the snatch.

[/workout_short]

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. 6+6 Single Arm Prone Angel
  2. 8+8 Dynamic Pallof Press
  3. 8 Double Dumbbell Curl & Press
Single Arm Prone Angel
Video
Dynamic Pallof Press
Video
Double Dumbbell Curl & Press
Video

Specific Warm Up

2/3 Sets for Quality – Increase Intensity
  1. 5 Cal Row
  2. 4 Hip Power snatch + 4 Hang Power Snatch  + 4 Hang Power Snatch (load by feel)

Sport Specific

For Time

15 Cal Row
8 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

rest 1′

For Time

15 Cal Row
6 Power Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

rest 1′

For Time

15 Cal Row
4 Power Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]

rest 1′

For Time

15 Cal Row
6 Power Snatch @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]

rest 1′

For Time

15 Cal Row
8 Power Snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]

Strength

Deadlift

Ramping up to [percent value=’70’ of=’deadlift’ in=’kg’][/percent]

Deadlift

20″ max effort @ rpe 9 @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 5 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

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.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. 6+6 Table High Rotation
  2. 15+15 Power Position Band OH External Rotation
  3. 8 Toe Touch Squat 
Table High Rotation
Video
Power Position Band OH External Rotation
Video
Toe Touch Squat
Video

Plyometrics

3 Sets for Quality
  1. 6/8 Tall Kneeling Over Head Shot toss
  2. 7/8 Forward Power Hops
tall kneeling over head shot toss
Video
Forward Power Hops
Video

Power

Power Clean + Jerk

3+3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 3′

Squat Clean&Jerk

1+1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’84’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’86’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’88’ of=’cleanjerk’ in=’kg’][/percent]

Endurance

[workout_short title=’SAT_EN1′ result_type=’time’]

15 Rounds for Quality

250m Row
5 Bar Muscle Ups

[/workout_short]

Leaderboard

Stretching & Mobility

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

Comments

Write a comment

[wpsites_comment_form]