Monday
General Warmup (GW)
Emom 8′
150/130mt Row
Notes. Breath Only with the nose during rowing
Mobility (MO)
Upper Body Mobility Routine N.2
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
Ankle Mobility – Part 3
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
- hip bridge with band
- hip bridge walking
- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position.
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Mini Band Lateral Walk – Lateral Chain Activation
Focus on quality
Do not collapse your knees during the lateral step
Push externally from the hips throughout the movement
Feet always parallel to each other
10 to 15 reps each side
Activation (AT)
Front Squat Dynamic load (2ktb 16/12kg) – 3 sets x 8 reps – 1′ rest bet
KB Cross Body Split Squat (2ktb 16/12kg) – 2 sets x 5+5 reps – 1′ rest bet
Aerobic Power & Lactic Training (AP)
AFAP
5 Snatch 40/30Kg
5 Clean&Jerk 40/30Kg
3 Bar Muscle Ups
1′ rest
3 Bar Muscle Ups
5 Clean&Jerk 40/30Kg
5 Snatch 40/30Kg
2′ rest , then repeat
Fast Light Snatches – Barbo – OnAIR Program
– Wider feet stance compared to normal snatch;
– Closer hands stance compared to a normal snatch;
– No hip extension during pull;
– No hip touching during pull;
– Relax your hands when barbell is in overhead position;
– Straight barbell line;
– Light pull-under when barbell pass above the knees during concentric phase;
– Sliding on your quads in eccentric phase for control the midline;
– Start every reps with knees flexion;
– Control your breath.
Fast Light Clean&Jerk – Barbo – OnAIR Program
– Wider feet stance compared to normal Clean (use jerk landing position);
– Use Jerk hands grip stance during lifting;
– No hip extension during pull;
– Hit the barbell just above the knees during concentric phase;
– Try to push the barbell from your chest with vertical forearms-elbows;
– Relax your hands when barbell is in overhead position;
– Straight barbell line;
– Light push-under during the jerk phase;
– Sliding on your quads in eccentric phase for control the midline;
– Control your breath.
Power & Power Endurance (PE)
Power Clean – Drop & go
3 @ [percent value=”30″ of=”squatclean” in=”kg”][/percent] rest 2′
3 @ [percent value=”35″ of=”squatclean” in=”kg”][/percent] rest 2′
3 @ [percent value=”40″ of=”squatclean” in=”kg”][/percent] rest 2′
3 @ [percent value=”45″ of=”squatclean” in=”kg”][/percent] rest 2′
Squat Clean – Drop & go
3 @ [percent value=”40″ of=”squatclean” in=”kg”][/percent] rest 2′
3 @ [percent value=”45″ of=”squatclean” in=”kg”][/percent] rest 2′
3 @ [percent value=”50″ of=”squatclean” in=”kg”][/percent] rest 2′
2 @ [percent value=”55″ of=”squatclean” in=”kg”][/percent] rest 2’30”
2 @ [percent value=”60″ of=”squatclean” in=”kg”][/percent] rest 2’30”
2 @ [percent value=”65″ of=”squatclean” in=”kg”][/percent] rest 2’30”
2 @ [percent value=”70″ of=”squatclean” in=”kg”][/percent] rest 2’30”
1 @ [percent value=”75″ of=”squatclean” in=”kg”][/percent] rest 3′
1 @ [percent value=”80″ of=”squatclean” in=”kg”][/percent] rest 3′
1 @ [percent value=”85″ of=”squatclean” in=”kg”][/percent] rest 3′
1 @ [percent value=”87″ of=”squatclean” in=”kg”][/percent] rest 3′
1 @ [percent value=”90″ of=”squatclean” in=”kg”][/percent] rest 3′
1 @ [percent value=”92″ of=”squatclean” in=”kg”][/percent] rest 3′
1 @ [percent value=”95″ of=”squatclean” in=”kg”][/percent] rest 3′
1x3set @ [percent value=”80″ of=”squatclean” in=”kg”][/percent] rest 3′
Work Capacity (WC)
[workout_short title=’MON_FS3′ result_type=’time’]
FS3: 6 Rounds for Time
20 Wall Ball 9/6 kg
30 m Shuttle Sprint
1 Legless Rope Climb @ 4,50 m
Notes. Wear 10/5 kg Vest. Scaled Category with leg.
Tips. Who really makes the differences into this wod? Eccentric phase into rope climb. Fast descend is the key.
Pace – Elite. Constant pace – Target is around 7’00. So try to keep 1’10” each Round;
Pace – Intermediate. Constant pace – Target is around 8’30. So try to keep 1’25” each Round;
[/workout_short]
Insert ONLY your FS3 score.
If you are tired or if you had already test this wod, enter your score and try this below:
WC2: 2 Rounds for Time – push hard
20 Wall Ball 9/6 kg
30 m Shuttle Sprint
1 Legless Rope Climb
rest 1:1 then repeat.
Aerobic Capacity (AC)
Bike and Ski Erg
Mix this 2 elements and reach 30′ of easy work (not over 65-70% of your MHR)
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
Warmup Accessory (WA)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
- hip bridge with band
- hip bridge walking
- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Glutes & Hamstrings Activation – Part 3
5 to 10 Reps each legs
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps
Glutes & Hamstrings Activation – Part 4
Focus on quality and stability
10 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
Glutes & Hamstrings Activation – Part 5
Focus on quality and stability
10 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
General Warmup (GW)
3 rounds not for time
8 Tempo Air Squat 3.3.3.x
8 Tempo Pushups 3.3..x
Work Capacity (WC)
[workout_short title=’TUE_FS4′ result_type=’time’]
FS4: For Time
3 Rounds of DT
Then
15mt Sled drag
Then
3 Rounds of
7 D-Ball Clean
9 Burpees HR over the sandbag
15+15mt Walking Lunges carry sandbag
Notes. Click here to see Fall Series standard.
[/workout_short]
Insert ONLY your FS4 score.
Don’t you have sandbag? Check it out:
Work Capacity (WC)
For Time, in 4′ time CAP:
18 Cal Bike
3 Overhead Squat 80Kg
15 Cal Bike
5 Overhead Squat 80Kg
12 Cal Bike
7 Overhead Squat 80Kg
rest 2′ then
AMRAP 2′
15mt Handstand Walk
Max Effort RIng Muscle Ups
Accessory (AC)
Heavy Front Rack Hold
15′ – Increment by feel, mantain correct form.
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
Warmup Accessory (WA)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Breathing Work
Swim Session (AC)
10 x 50 m – Breaststroke/Backstroke – 1′ rest bet – focused on Breathing, easy pace!!!
Stretching on Heated Pool – 40′
Thursday
General Warmup (GW)
5 Rounds not for time
20 Air Squat
15 Hollow Rock
10 SDHP 16/12Kg
Mobility (MO)
Upper Body Mobility Routine N.2
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
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
- hip bridge with band
- hip bridge walking
- 1 leg hip bridge
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position.
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Activation (AT)
Kang Squat (40/30kg) – 3 sets x 10 reps – 1′ rest bet
Compression Sit Up to Pancake (Plate 5kg) – 2 sets x 8 reps – Focused on All movement – Don’t Rush – 1′ rest bet
Power & Power Endurance (PE)
Power Clean from blocks (Barbell start just below your knees)
Ramping until reach [percent value=”55″ of=”squatclean” in=”kg”][/percent]
E3MOM for 15′
2 rep @ [percent value=”60″ of=”squatclean” in=”kg”][/percent]
Notes. Take about 20″ between first and second rep during the EMOM. Find max speed and max Power!
Aerobic Power & Lactic Training (AP)
Bike
12″ All out.
3′ rest x 4 rounds
Aerobic Capacity (AC)
AMRAP 30′ for Quality @70% MHR
1K Bike
30 A. Swing Kt 20/16
500mt Row
30 WB 6/4Kg
250mt Ski
30 SDHP empty Barbell
Notes. don’t rush, slow execution, no doms, no stiffness…nothing. Stay focused on the competition
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible