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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

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

Squat Routine
Video

Notes. Follow routine step by step.

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

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Specific Warmup – Marta Ricottini
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Marta Ricottini

a)

For Quality

8 Hollow Position Push-ups
4 Hollow Band Straight Arm Pull Down tempo 4.1.4
6 Hollow Position Push-ups
3 Hollow Band Straight Arm Pull Down tempo 4.1.4
4 Hollow Position Push-ups
2 Hollow Band Straight Arm Pull Down tempo 4.1.4
2 Hollow Position Push-ups
1 Hollow Band Straight Arm Pull Down tempo 4.1.4

Positional Breathing

In Ring Bottom Position – 3 x 2.2.4.2

Notes. Focus on your back pumps
Positional Breathing

In Ring Top Position – 3 x 2.2.4.2

Notes. Focus on your back pumps
3 Rounds For Quality

2m Inchworm walk
4 Strict Ring Dips breath – exhale eccentric – inhale bottom to concentric

b)

EMOM 4’

5+5m Overhead Walking w/ double dumbbell 2x10Kg

Notes. Increment load by feel
3 Rounds For Quality

4 Assisted w/ Feet on the ground Strict Ring Muscle Ups – tempo 5”
12 alternated double dumbbell Seated Press in hollow pose. Start w/ double DB in OH pose. 2x10Kg (slow execution)

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Specific Warmup – Stefano Carosso
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Stefano Carosso

a)

EMOM 6’

1st – 8-10 reverse GHD hyperextension. Focus on erector spinals.
2nd – positional breathing – Front Rack in Bottom Pose – 3 x 2.1.5.2

Reverse GHD hyperextension
Video
Inline Lunges

3 x 5+5 tempo 3.1.3
Rest 15 b/s

Front Squat – tempo 8.2.X

3 @ 25Kg
Rest 45”
3 @ 30Kg
Rest 45”
3 @ 35Kg

b)

Spinal Balancing – Quadruped T-Spine Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped T-Spine Flexion & Extension
Video
Below the Knees Hang Muscle Snatch

3 x 15 Reps @ empty Bar
Rest 1’ b/s

Notes. *calcolate time of 15 reps. Focus on:
Notes. a) SAME FORM. Every set same form, timing and rythm. Footwork Is not allowed;
Notes. b) Time. 15 reps in 25”? Ok, every set 25” second. (Try without looking the timer)
Bottom position Prisoner Squat

Accumulate 2’ – Focus on Breath with your chest

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Specific Warmup – Chiara Salandra
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Chiara Salandra

a)

For Quality

16-18 Glutes Bridge w/ 32Kg Kettlebell
Immediately followed by
3 Drop Jump from 40cm
Rest 1’ x 3 set

Notes. *Focus on Hip Extension during jumps
Skill Volume Accumulation
3 Rounds of

12 Air Squat Jumps
10 Paralettes Push-ups
8 alt. Box Step ups 60cm
6 Ring Rows

b)

Speed Work
3 Rounds of

1 Muscle Clean
1 Below the knees Power Clean
1 Below the Knees Deep Power Clean
1 Below the Knees Squat Clean
1 Below the Knees deep Squat Clean (ATTG)
Rest 1’ x 3 waves

For Quality

5” Bike Erg damper set to 10 @rpe 9
15” handstand Hold
5” Bike Erg damper set to 10 @rpe 9
Rest 1’
10” handstand Hold
10” Bike Erg damper set to 10 @rpe 9
10” handstand Hold

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Specific Warmup – Francesca Zagaglini
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Francesca Zagaglini

a)

5’ Positional Breathing

Row @ 16-18 s/m
1 breath every stroke – slow inhale, moderate exhale.

Notes. *Focus on “pump your back” during every breath
Back Sliding
Every 30” for 2’

5-6 Russian Swings @16Kg
Rest 1’

Every 30” for 2’

4-5 Russian Swings @20Kg
Rest 1’

Every 30” for 2’

3-4 Russian Swings @24Kg

Notes. *Focus on sliding behind your feet

b)

EMOM 2’

4+4 alt. Overhead Lunges @10Kg

EMOM 2’

4+4 @ 50cm alt. Overhead Box Step Up @ 10Kg

EMOM 2’

4+4 @ 60cm alt. Overhead Box Step Up @ 10Kg

For Quality

3 x 15+15 Kettlebell Snatch Ghiri @12Kg
No rest b/s

Notes. *Ivan Denisov Snatch
Notes. *Focus on Breath. 1 Breath in bottom and 1 breath in top. Breathe with your back.
Il Re del Kettlebell Snatch
Video

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Specific Warmup – Iurii Marincenco
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Iurii Marincenco

a)

Spinal Balancing – Quadruped Lower Back Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped Lower Back Flexion & Extension
Video
Straddle Position – Seated Good Morning

3 x 10-12 @empty Bsr
Rest 30” b/s

Notes. *Focus on low back extension
Kang Squat

3 x 6-8 @empty Bsr
Rest 30” b/s

Notes. *Focus on low back extension
Hug a Twinkie

3 x 16-20 Reps on double Box
Rest 30” b/s

b)

Band Assisted Razor Curl

2 x 10-12
Rest 1’ b/s

Notes. *band on Rig’s bar
Razor Curl
Video
Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM
Glute Ham Raises
Video
Band Assisted Nordic Curl

3 x 4-6 reps

Nordic Curl
Video
Behind the Neck Barbell Press

10-12 @empty Bar

Behind the Neck Z-Press

8-10 @empty Bar

Behind Press in Pancake Position

6-8 @empty Bar

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Specific Warmup – Federico Giovannini
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Federico Giovannini

a)

Spinal Balancing – Standing Flexion & Extension

2 x 8
Rest 30” b/s

Standing Flexion & Extension
Video
Spinal Balancing – Standing Wave on Wall

2 x 8
Rest 30” b/s

Standing Wave on Wall
Video
Spinal Balancing – Quadruped Lower Back Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped Lower Back Flexion & Extension
Video
Depth Jump

3 x 4-6 reps from 40cm box
Rest 30” b/s

Depth Jump to Squat Jump

3 x 4-6 reps from 40cm box
Rest 30” b/s

For Quality

20-24 alternated double dumbbell Seated Press in hollow pose. Start w/ double DB in OH pose. 2x15Kg (slow execution)
Rest 30” b/s x 2 set

b)

Body Coordination – alt. Impulse Hops

Accumulate 30 reps

alt. Impulse Hops
Video
Body Coordination – Lateral Impulse Hops

Accumulate 30 reps

Lateral Impulse Hops
Video
PVC Shoudler Translocations on 180 degrees GHD – Belly on GHD

2 x 10-12 reps
Rest 30” b/s

EMOM 4’

5+5m Overhead Walking w/ double dumbbell 2x15Kg

Notes. Increment load by feel
EMOM 3’

2m Inchworm walk
15” Full arms plank pose – round your back and breathe!

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Specific Warmup – Gaetano Pezzullo
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Gaetano Pezzullo

a)

Band Assisted Razor Curl

2 x 10-12
Rest 1’ b/s

Notes. *band on Rig’s bar
Razor Curl
Video
Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM
Glute Ham Raises
Video
Band Assisted Nordic Curl

3 x 4-6 reps

Nordic Curl
Video
Hip Thrust

2 x 16-18 w/ Heaviest Dumbbell or Kettlebell. 1” stop in top position
Rest 1’ b/s

b)

90 degrees wall sit

1’ ON 30” OFF x 3 set

Single Leg Wall Sit

30” Right 30” Left 30” OFF x 3 set

Elbowing Plank

3 x max effort @rpe 7 w/ 25Kg on lower back
Rest 1’ b/s

Ring Mountain Climbers

3 x 16-20 alternated reps
Rest 30” b/s

Ring Mountain Climbers
Video
Ring Push-ups

3 x 14-16 reps
Rest 30” b/s

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Plyometrics

The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power

Pay attention to:

  • Perception of the foot on the ground
  • Quality movement mechanics
  • Impact time which must be as short as possible
3 Sets for Quality
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Video
Forward Power Hops
Video

Power

Clean&Jerk
Every 1’30 for 9′

1+1+1 @ [percent value=’50’ of=’Cleanjerk’ in=’kg’][/percent]

Every 1’30 for 9′

1+1 @ [percent value=’62’ of=’Cleanjerk’ in=’kg’][/percent]

Every 1’30 for 9′

1 @ [percent value=’75’ of=’Cleanjerk’ in=’kg’][/percent] [um_show_content roles=’um_top,administrator,editor’]

Jerk from Rack

1 @ [percent value=’80’ of=’Cleanjerk’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’85’ of=’Cleanjerk’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’90’ of=’Cleanjerk’ in=’kg’][/percent]

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Strength

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Front Squat

Find 1 RM @rpe 8

Notes. Skip Back Squat

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Back Squat

5 x 2 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Bench Press

5 x 2 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

Reserved for ONAIR

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Split Your 1st Session Here If You Can

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Engine

Reserved for ONAIR

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Row
2 Rounds of

2′ @ [percent value=’50’ of=’ex-test-rower’ in=’watt’][/percent] 50 Single Unders
2′ Run @ easy pace

rest 2′ then

3 Rounds of

1’30 Row @ [percent value=’75’ of=’ex-test-rower’ in=’watt’][/percent] 30 Double Unders
1′ Run @ Severe Pace
rest 2′

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Stretching & Mobility

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

Tuesday

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. 6+6 Single Arm Prone Angel
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 10″+10 Squat position Pallof Press (each side)
  4. 8+8 Single Kettlebell GHD Rows
Single Arm Prone Angel
Video
Half Strict Pull Ups
Video
Squat position Pallof Press
Video
Single Kettlebell GHD Rows
Video

Power Endurance

EMOM 12′

30″ max Kettlebell Long Cycle 2×24/16Kg

Workout

3 Rounds For Time

7 Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 15 Toes to Bar
30 Wall Ball

Notes.
SetupTimer:Stopwatch
Equipment: Barbell, Pull Up Bar and Med Ball.
Strategy Deload week means medium pace, work on quality movement and work against your desire to push hard everyday.
Take one more breath in the transition, give yourself a goal and enjoy the workout.
For example you can try to perform all set unbroken for every movement.

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

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

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. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
  4. 8 Close Stance Good Morning (First 3 Reps Tempo 3-3-3-0, Light Weight)
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video
Close Stance Good Morning
Video

Midline Work

AMRAP 15′
30″ ON – 30″ OFF

1 Legless Rope Climb
7,5m Handstand Walk
15 Overhead Squat @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] 7,5m Double Kettlebell Overhead Lunges 2×16/12Kg
1 Legless Rope Climb
7,5m Double Kettlebell Overhead Lunges 2×16/12Kg
16 alt. Pistols Squat
7,5m Handstand Walk

Notes.
SetupTimer:15 Interval 30″-30″
Equipment: Barbell, Rope, floor marks (every2,5m – total 7,5m)
Strategy Deload week means medium pace, work on quality movement and work against your desire to push hard everyday.
30″-30″ modality allows you to have a plan and try to follow it, use this amrap like a qualitative accumulation of gymnastic and ligth-weight lifting all with a big midline engagement.
Double KB Overhead Lunges and Pistol Squat are both movement that need a good mobility first in the upperbody (shoulder-thoracic spine) second in the lower-body (ankle-knee) so take 10 more minutes for warm up well this movement and be ready to performing with full ROM.

Sport Specific – PN

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Row

10″ @ [percent value=’220′ of=’ex-test-rower’ in=”] / [percent value=’190′ of=’ex-test-rower’ in=’Watts’][/percent] rest 2′ x 8 set

skip wod. go to Stretching

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Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches
3 bar muscle-ups

Notes. Men use 75 lb.
Women use 55 lb.

SetupTimer:7′ Amrap
Equipment: Barbell, Pull Up Bar.
Strategy Crossfit Open workout 16.3.
Light Snatch cycling, short Bar Muscle Up Set, this workout is all about grip endurance.
Nobody have problem to perform the snatch and bar muscle up unbroken in the first round of workout but the second half is so challenging for your grip.
We suggest to use some tricks to save it, open for a split second the arms in top position when the barbell is over your head for the snatch and in dip support position in the bar muscle up to relaxing the pulling muscles.
If you know that light snatch cycling is your weakness break in a 2 or 3 mini set from the beginning with short rest.
We suggest to perform no-hip muscle or power snatch to save energy and control the heart rate.
Achievement Improve your 2016 score.

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′

Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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 

General Warmup

2 Sets for Quality
  1. 30″ Plank Ring Hold
  2. 10 TK Straight Arms Band Pull Down
  3. 10m Bear Crawl
  4. 8 Rower Pike Ups
Plank Ring Hold
Video
TK Straight Arms Band Pull Down
Video
Bear Crawl
Video
Rower Pike Ups
Video

Gymnastic Skill Development

CORE

EMOM 12’

1 – 10” Hang Hollow on Bar

2 – 10” Hang L-Sit

3 – 10” Hang V-Sit

BODY TENSION
Plank Position Lateral Kick

10 Lateral Kick Right Leg

10” Holding Right Leg

10 Lateral Kick Left Leg

10” Holding Left Leg

Rest 1’ b/s x 3 Set

Plank Position Lateral Kick
Video
HANDSTAND
Handstand Complex

4 Roll to Plank Position

3 Roll to Push Up

2 Roll to Handstand (Inverted Burpee)

1 Roll to 10” Freestanding (Advance Version -> Locked Freestanding)

Rest 30” – x 5 Set

Roll to Push-up

Video

Swim Session

You can substitute Engine session with this session:

Warmup

6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 2′

Technique

12 x 25 m alternate 2 dolphin kicks/one front crawl stoke rest b/s 40″
Rest 1’30”

Workout

5 x ( 100 + 100 ) > front crawl @80% max effort + backstroke rest b/s

Cool down

100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ONAIR

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Warmup

4 x 100 m backstroke / backstroke double arms switch each 25m rest b/s 30″

Rest 2′
4 x (50 m + 25 m) backstroke+ breaststroke only arms () rest b/s 1′
Rest 2’
50 m swim board only kick (crawl)

Technique

6 x 25 m underwater dolphin use fin b/s 1’
6 x 25 m alternate 2 breaststrokes /1 arm front crawl use pull buoy
 
 
 

Workout

3 x 100 3 kicks / 1 stroke active rest breastroke only arms
Rest 1’30”
3 x 100 5 kicks / 1 stroke active rest breastroke only arms
Rest 1’30”
3 x 100 8 kicks / 1 stroke active rest breastroke only arms

Cool down

200 m swim board using fins, 1 pool front crawl / 1 backstroke

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Stretching & Mobility

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

Friday

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Rest Day

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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

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 2
Ankle Mobility – Part 2
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
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Plyometrics

The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power

Pay attention to:

  • Perception of the foot on the ground
  • Quality movement mechanics
  • Impact time which must be as short as possible
3 Sets for Quality
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Video
Forward Power Hops
Video

Power

Snatch
Every 1’30 for 9′

1+1+1 @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent]

Every 1’30 for 9′

1+1 @ [percent value=’62’ of=’Snatch’ in=’kg’][/percent]

Every 1’30 for 9′

1 @ [percent value=’75’ of=’Snatch’ in=’kg’][/percent]

Strength

Thrusters from rack
Every 2′ for 10′

3 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]

Every 2′ for 10′

2 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]

Every 2′ for 10′

1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ONAIR

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Split Your 1st Session Here If You Can

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Engine

Reserved for ONAIR

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Bike Erg
2 Rounds of

2′ Bike Erg @ [percent value=’50’ of=’ex-test-bike-erg’ in=’watt’][/percent] 15 Box Jump @50/40cm
15 Kettlebell Swings @16/12Kg

rest 2′ then

3 Rounds of

1’30 Bike Erg @ [percent value=’75’ of=’ex-test-bike-erg’ in=’watt’][/percent] 15 Box Jump Over @60/50cm
15 Kettlebell Swings @24/16Kg
rest 2′

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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
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
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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

Squat Routine
Video

Notes. Follow routine step by step.

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. 6+6 Single Arm Prone Angel
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 8+8 Dynamic Pallof Press
  4. 8 Double Dumbbell Curl & Press
Single Arm Prone Angel
Video
Half Strict Pull Ups
Video
Dynamic Pallof Press
Video
Double Dumbbell Curl & Press
Video

Power Endurance

EMOM 12′

20″+20″ max Kettlebell Snatch @24/16 Kg

Workout

Team of 2 – For Time

Partner A: 500m Row
Partner B: 50 Pull-ups
then
Partner A: 500m Ski Erg
Partner B: 50 Handstand Push-ups
then
20 Syncro Power Clean @100/70Kg
20 Synchro Front Squat @100/70Kg
20 Synchro Shoudler to Overheaad @100/70Kg
*100/70 total Kg, you can split 50&50 or 60/40 or something else as you want
then
Partner A: 400m Run
Partner B: 150 Double Unders
then
Partner A: 75 Double Unders
Partner B: 200m Run

Stretching & Mobility

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