[show_feeling_form_short]
Last edit30 August 2021 11:47Reload

Monday

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

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 

General Warmup

2 Sets for Quality
  1. 10m Heel to Toes Walk
  2. 20″+20″ Single Arm Ring Row Hold
  3. 10 Close Stance BB Good Morning (light weight)
Heel to Toes Walk
Video
Single Arm Ring Row Hold
Video
Close Stance BB Good Morning
Video

Plyometrics

3 Sets for Quality
  1. 6/8 Forward Power Hops (Try to reach max vertical height)
  2. 5/6 Plyo Push-ups to Deficit (Try to reach max vertical height)
Forward Power Hops
Video
Plyo Push-ups to Deficit
Video

Power

Snatch Pull
Every 1’30 for 9′

Start from [percent value=’50’ of=’snatch’ in=’kg’][/percent] Build up load by triple until reach [percent value=’100′ of=’snatch’ in=’kg’][/percent]

Power Snatch + Hang Squat Snatch

1+2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Squat Snatch

1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Power Endurance

Accumulate 80 reps of Snatch For Time
20″ ON – 40″ OFF

max @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

Notes. If you finish before good, otherwise restart from [percent value=’30’ of=’snatch’ in=’kg’][/percent]
Notes. Every set should be performed Touch&go.

Strength Endurance

Every 5′ for 20′

1 Rope Climb
10 Double Dumbbell Deadlift @2×22,5/15Kg
1+1 Legless Rope Climb + 1 Rope Climb
10 Double Dumbbell Step Over Box @60/50cm @2×22,5/15Kg
1+2 Legless Rope Climb + Rope Climb
cap: 4′

Notes. Stop Working after 4′, rest 1′ and restart. If you finish before, enjoy the extra rest.

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Coming soon
Comments

Tuesday

Routine

Squat Routine
Video

Notes. Follow routine step by step.

Ankle Mobility – Part 3
Video

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

7 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 2′
5 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent]

Strength Endurance

For Time

8 Back Squat @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 45″
16 Back Squat @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 45″
24 Back Squat @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.
Shoulder Press
EMOM 8′

5 @ rpe 7

Mixed Modality

[workout_short title=’TUE_MM1′ result_type=’time’]

For Time

6 Bar Muscle Ups
18 Right Arm Dumbbell Clean&Jerk @22,5/15Kg
36 Toes to Bar
18 Left Arm Kettlebell Clean&Jerk @22,5/15Kg
6 Bar Muscle Ups

Scaling Option. 6 BMU with 12 Kipping Chest to Bar
Notes. Dumbbell C&J standard is from the hang position

[/workout_short]

Leaderboard

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

Notes. 

5 Exercises

Hip Decompression in Lunge position

  • In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
  • 6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

  • Inhale in central position and exhale when you rotate
  • 10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

  • Inhale in central position and exhale when you rotate
  • 10 Reps and the stretching arms, 2’ total time

Pendulum

  • Dead hang with slowly movement to open the spine to the side
  • 20 Reps and static stretch, 1’ total time

Stretching on the floor

  • Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Coming soon
Comments

Wednesday

Aerobic GW

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

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 
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 

General Warmup

2 Sets for Quality
  1. 10 Alt. HALO power position (Building sets)
  2. 6/8 Power Position Band Scapula Rotation + Extension
  3. 12 Alt. Side KickThrough
HALO power position
Video
Power Position Band Scapula Rotation + Extension
Video
Side KickThrough
Video

Power

Jerk from Rack

4 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
4 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

Midline

Every 2′ for 18′

a)

20 Push Press @35/25Kg
max meters Handstand Walk

b)

10m Barbell Overhead Lunges @35/25Kg
max strict Handstand Push-ups

c)

Rest

Notes. Push hard from the beginning, the target of this midline protocol is to test you skills under fatigue. if you can go unbroken in STOH and Lunges and manage the second section based on your fatigue.

Mixed Modality

[workout_short title=’WED_WC1′ result_type=’reps’]

AMRAP 7′

Buy In: 24/19 Calories Assault Bike
then
21 Wall Ball @9/6Kg
21 Pull-ups
15 Wall Ball @9/6Kg
15 Pull-ups
9 Wall Ball @9/6Kg
9 Pull-ups

Notes. Score is total reps. Include even calories.

[/workout_short]

Leaderboard

Stretching & Mobility

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 

Ankle Mobility – Part 2
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

Team Workout

[workout_short title=’THU_MM1′ result_type=’time’]

3 Rounds For Time

10 Synchro Ground to Overhead @50/35Kg
20 Overhead Squat @50/35Kg
30 Calories Row while 30 Calories Bike Erg

[/workout_short]

Leaderboard

Stretching & Mobility

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

Friday

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 
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. 6+6 Half Kneeling KB Bottom Clean + Halo
  2. 8+8 Single Leg Hip Thrust 1″ Hold each rep
  3. 4 Goblet Sumo Squat Tempo 3-5-1-1
Half Kneeling KB Bottom Clean + Halo
Video
Single Leg Hip Thrust
Video
Goblet Sumo Squat
Video

Plyometrics

3 Sets for Quality
  1. 6+6 Half Kneeling Lateral Shot Toss (stable and strong Trunk position)
  2. 6/8 Alternate Leg Bounding (Try to reach max vertical height)
Half Kneeling Lateral Shot Toss
Video
Alternate Leg Bounding
Video

Power

Tall Clean
Every 1’30 for 9′

Start from [percent value=’20’ of=’squatclean’ in=’kg’][/percent] Build up load by triple until reach [percent value=’40’ of=’squatclean’ in=’kg’][/percent]

Squat Clean + Hang Power Clean

1+2 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Squat Clean

1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

Power Endurance

Accumulate 65 reps of Clean&Jerk For Time
20″ ON – 40″ OFF

max @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

Notes. If you finish before good, otherwise restart from [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
Notes. Every set should be performed Touch&go.

Mixed Modality

EMOM 16′

a)
8 alt. Pistols
+
8 GHD Situps

b)

12 Thrusters @40/30Kg

Notes. Focus on Skill Development and relative pace management.

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

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 N.2
Video

Notes. Follow routine step by step.

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

Strength

Deadlift

7 @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent] rest 2′
5 @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent] rest 2′
3 @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent]

Strength Endurance

For Time

8 Deadlift @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 45″
16 Deadlift @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] rest 45″
24 Deadlift @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.

Sport Specific

For Time

400m Run
21 Shoulder to Overhead @60/40Kg
15 Bar Facing Burpees
9 Sandbag Shouldering @150/100lbs

Scaling Option. If you don’t have sandbag, use heavy Clean, with Barbell, 2Kt or 2DB.

Stretching & Mobility

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