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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

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. 10 Cal Assault Bike
  2. 2/3 Walking Wall
  3. 4/5 Half Strict Pull ups 2-1-1-4
  4. 4/6 Pike Push ups
  5. 3 Hang Muscle Clean + 3 Hang Power Clean  + 3 Push Press + 3 Push Jerk (start from empty bar, add load by feel)
Half Strict Pull ups
Video

Sport Specific

AMRAP 1′

8 Clean&Jerk @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] max Pull-ups

rest 2′

AMRAP 1′

6 Clean&Jerk @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] max Chest to Bar

rest 2′

AMRAP 1′

4 Clean&Jerk @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] max Bar Muscle Ups

rest 2′

AMRAP 1′

4 Clean&Jerk @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] max Deficit HSPU

rest 2′

AMRAP 1′

6 Clean&Jerk @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] max Strict HSPU

rest 2′

AMRAP 1′

8 Clean&Jerk @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] max HSPU

Strength

Bench Press – tempo 10.0.10.0

4 @ [percent value=’25’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 2 set

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

1 @ [percent value=’72’ of=’bench-press’ in=’kg’][/percent] rest 1’30 x 4 set

Bench Press

20″ max effort @ rpe 8 @ [percent value=’72’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 5 set

Shoulder Press

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

Mixed Modality

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

For Time

30 Box Jump Over 60/50cm
15 Sandbag Clean @150/100lbs
30 Box Jump Over 60/50cm

cap: 6′

[/workout_short]

Leaderboard

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 2
Video

General Warmup

2 Sets for Quality
  1. 12 Straight Arms Band Pull Down in Hinge Position
  2. 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
  3. 4 Goblet Sumo Squat Tempo 3-5-1-1
Straight Arms Band Pull Down in Hinge Position
Video
TK Goblet Band Hip Extension
Video
Goblet Sumo Squat
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 Clean + Front Squat

3+3 @ [percent value=’38’ of=’squatclean’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’48’ of=’squatclean’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’58’ of=’squatclean’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’48’ of=’squatclean’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’58’ of=’squatclean’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’58’ of=’squatclean’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’78’ of=’squatclean’ in=’kg’][/percent] rest 3′

Squat Clean

1+1+1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’84’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent]

Power Endurance

Every 30″ for 6′

odd: 8 Right Arm Kettlebell Snatch @24/16Kg
even: 8 Left Arm Kettlebell Snatch @24/16Kg

rest 1′

EMOM for 6′

odd: 16 Right Arm Kettlebell Snatch @24/16Kg
even: 16 Left Arm Kettlebell Snatch @24/16Kg

rest 1′

Every 1’30 for 6′

odd: 24 Right Arm Kettlebell Snatch @24/16Kg
even: 24 Left Arm Kettlebell Snatch @24/16Kg

Notes. Try to no drop Kettlebell. Breathe and relax yourself as a Rower monostructural if you can. Scale load if needed

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 – tempo 10.0.10.0

4 @ [percent value=’22’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 2 set

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

1 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 1’30 x 4 set

Back Squat

20″ max effort @ rpe 8 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 5 set

Hip Thrust

3 x 8 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

Midline

1’30 ON – 1’30 OFF x 15′

8 Push Press @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 8m Overhead Lunges @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 8 Push Press @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 8 Overhead Squat @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] max meters handstand Walk

Notes. Add 1 rep (and 1 meter every round)
Notes. Barbell Work should be done in unbroken set. You can rest only in Overhead position (Rest in front rack is not allowed).
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. 12 Banded Press FTN/BTN
  2. 8+8 HK Rotation Band
  3. 12 TK Hip Extension Banded
Banded Press FTN/BTN
Video
HK Rotation Band
Video
TK Hip Extension
Video

Team Wod

For Time

50 Cal Assault Bike while 50 toes to Bar *change as needed
200 Double Unders
then
21-15-9 reps of
Thrusters @ 50/35Kg
Synchro Toes to Bar

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 – Increase Intensity
  1. 12 Tall Kneeling Face Pull
  2. 15 Hollow Rocks
  3. 12 Cossack to cossack, move smooth and stay close to the ground
  4. 3 Muscle Snatch + 3 Hang Muscle Snatch + 3 Power Snatch (start from empty bar, add load by feel))
Tall Kneeling Face Pull
Video
Cossack to Cossack
Video

Sport Specific

AMRAP 1′

8 Snatch @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] max Pull-ups

rest 2′

AMRAP 1′

6 Snatch @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent] max Chest to Bar

rest 2′

AMRAP 1′

4 Snatch @ [percent value=’60’ of=’Snatch’ in=’kg’][/percent] max Bar Muscle Ups

rest 2′

AMRAP 1′

4 Snatch @ [percent value=’60’ of=’Snatch’ in=’kg’][/percent] max Deficit HSPU

rest 2′

AMRAP 1′

6 Snatch @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent] max Strict HSPU

rest 2′

AMRAP 1′

8 Snatch @ [percent value=’40’ of=’Snatch’ in=’kg’][/percent] max HSPU

Strength

Deadlift – tempo 8.0.8.0

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

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

1 @ [percent value=’72’ of=’deadlift’ in=’kg’][/percent] rest 1’30 x 4 set

Deadlift

20″ max effort @ rpe 8 @ [percent value=’72’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 4 set

Elbow Plank Position

4 x 1′ ON – 15″ 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. 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 Snatch + Behind the Neck Jerk

3+3 @ [percent value=’38’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’48’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’58’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’48’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’58’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’58’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’78’ 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]

Endurance

[workout_short title=’EN1_5KR’ result_type=’time’]

Run For Time

5000 m

[/workout_short]

Leaderboard

Stretching & Mobility

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