Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Monday

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Bodyweight Routine

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3 Sets for Quality
  1. 12 Mountain Climber
  2. 10m Bear Crawl
  3. 6+6 Squat Bottom Position Rotation with Reach
Mountain Climber
Bear Crawl
Squat Bottom Position Rotation with Reach
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Primal Move – Animal Flow
For Quality
EMOM 10′

1+1 Beast Reach

Beast Reach

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Every 3′ for 21′

10+10 Single Arm Russian Swings
9 Goblet Squat
8+8 Jerk

30′ For Quality

5′ Run
12 BackPack Thrusters
12 Burpees over BackPack
9 BackPack Thrusters
9 Burpees over BackPack
6 BackPack Thrusters
6 Burpees over BackPack

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Hypertrophy Training
4 Sets of:

10 Reverse Curl
10 Curl
10 High Pull
10 Supine High Pull

2’ rest between sets

Notes. Focus on ROM, fast Pull and low eccentric phase

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
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

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Tuesday

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Squat Routine

Notes. Follow routine step by step.

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3 Sets For Quality
  1. 10 Open Hip
  2. 10 Banded Good Morning BW – if you don’t have a band do 15 reps
  3. 6 Squat Box Jump Stiff Legs – if you don’t have a box do vertical jump
  4. 20″ Skip + 6 Down & up

Increase Intensity every Set

Open Hip
Banded Good Morning BW
Squat Box Jump Stiff Legs
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5 Rounds of

30″ Burpees Box Jump
1’30 Passive Rest

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Gymnastic Strength
Handstand Strength 2
For Time

10m Lat. Handstand Walk
20m Back Handstand Walk
10m Lat. Handstand Walk
50m Frontal Handstand Walk
10m Lat. Handstand Walk
20m Back Handstand Walk
10m Lat. Handstand Walk

EMOM 21′

1st: 15 Box Jump or Tuck Jump
2nd: [percent value=’60’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent] 3rd: 12 BackPack Overhead Squat

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Hypertrophy Training
4 Sets of:

8 Split Squat (Left)
8 Good Morning
8 Romanian Deadlift
8 Split Squat (Right)
8 Good Morning
8 Romanian Deadlift

2’ rest between each sets

Notes. Focus on Hams engagement and Glutes

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
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

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Wednesday

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Bodyweight Routine N.2

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3 Sets for Quality
  1. 8 Walking Push Ups
  2. 10″Hold @Top + 6 Reps Elevated Single Leg Hip Bridge
  3. 6 Forward Power Hops (concentrate for maximum explosiveness)
Walking Push Ups
Elevated Single Leg Hip Bridge
Forward Power Hops
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Every 3′ for 18′

Odd: 10 Right Arm Floor Press + 10 Right Arm Push Press
Even: 10 Left Arm Floor Press + 10 Left Arm Push Press

Notes. Use Dumbbell, Kettlebell or Backpack

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Kettlebell Flow
Barbo Flow I
EMOM 20′

1 Complete Cycle (Right + Left)

Notes. You cannot drop the Kettlebell but you can rest only in Front Rack Position
Notes. We Suggest you to don’t rush
Reps Scheme. Right + Left (Left Recovery – Odd Set) then Left + Right (Right Recovery – Even Set)
Barbo Flow I

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AMRAP in 3′

20 BackPack Ground to Overhead
1′ No Push-ups Burpees
20 V-ups

Rest 1’30”

AMRAP in 2’30”

15 BackPack Ground to Overhead
1′ No Push-ups Burpees
15 V-ups

Rest 1’15”

AMRAP in 2′

10 BackPack Ground to Overhead
1′ No Push-ups Burpees
10 V-ups

Rest 1′

AMRAP in 1’30

5 BackPack Ground to Overhead
1′ No Push-ups Burpees
5 V-ups

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Hypertrophy Training
5 Sets of:

12 Reverse Strict Press
12 Elbowing Strict Press
12 Standing Arnold Press
Then switch side

2’ rest between each set

Notes. Focus on ROM and Core-Scapula Engagement

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
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

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Thursday

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Bodyweight Routine

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3 Sets for Quality
  1. 8 Prone Shoulder Angel
  2. 12 Step Heel to Toes
  3. 10 Alt Cossack to Cossack
Prone Shoulder Angel
Heel to Toes
Cossack to Cossack
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Primal Move – Animal Flow:
For Quality
EMOM 10′

2+2 Lateral Ape – Travelling Form

Lateral Ape – Travelling form

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Warm Up

2 Sets of:
3′ Easy Jog – Zone 2
2′ Easy Run – Low Zone 3
1′ Medium Pace Run – High Zone 3

Workout

1K Run – Sustainable Pace – Zone 3
2′ rest
2 x 800m – Medium Pace – Zone 4

Notes. Medium pace, keeping the best 800m Pace

Then strictly into
2 x 600m – Zone 4/5

Notes. Medium/Hard Pace, keeping the best 400m Pace
Cool Down

4′ Easy Run – Zone 3
2′ Jog – Zone 2
1′ Walking

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Hypertrophy Training
5 Sets of:

15 Close Grip Bent Over Row
15 Close Grip Elbowing Row
15 Strict Elbowing High Pull
Max Effort Kettlebell Swing High Pull

2’ rest between each set

Notes. Focus on Back engagement, scapula engagement and back pump

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
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

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Friday

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Bodyweight Routine N.2

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3 Sets for Quality
  1. 10m Crab Walk
  2. 12 Alt. side Kickthrough
  3. 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Crab Walk
Side Kicktrough
Cossack Squat + Lunge
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Primal Move – Animal Flow:
For Quality
EMOM 10′

1+1 Crab Reach

Crab Reach

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EMOM 16′

Odd: 4+4 Kettlebell Bottom up Press
Even: 1+1 Half Kneeling Position Windmill

Kettlebell Bottom up Press
Half Kneeling Position Windmill

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12′ Tabata Protocol
20″ ON – 10″ OFF

30 BackPack Sumo Deadlift High Pull
30 Side Kick Through
30 Arch Rock
30 BackPack Russian Swings

Side Kick Through
Reserved for ONAIR

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Hypertrophy Training
4 Sets of:

12 High Pull (No Hip Engagement)
15 Snatch Grip Bent Over Row
18 Snatch Grip “BTN” Strict Press

2’ rest between each set

Notes. Focus on Back, Lats and Traps engagement, make it burn

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
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

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Saturday

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Squat Routine

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3 Sets for Quality
  1. 12 Twist Mountain Climbers
  2. 12 Downdog Toe Touch 2″ hold every Reps
  3. 6 Squat Flow + Trunk Rotation (1 Rep is 3 movement)
Twist Mountain Climbers
Kneeling Squat Eccentric
Squat Flow + Trunk Rotation
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Broomstick BackPack Weightlifting
Snatch Balance + Overhead Squat

(3+6) x 5 set
rest 1 b/s

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Reserved for ONAIR

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Gymnastic Strength
Handstand Strength Routine 1
5 Sets of:

30″ Max effort
Handstand Strength
Handstand Plate Step Up
1’ rest between sets

Notes. Scaled with feet touching the wall

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From 00:00 to 06:00

60m Handstand Walk or scale to Shoulder Tap
30 BackPack Shoulder to Overhead

From 06:00 to 12:00

3′ Run medium/hard Pace
30 Burpees

From 12:00 to 18:00

21 Backpack Deadlift
21 Table Let me Up (row)
15 Backpack Deadlift
15 Table Let me Up (row)
9 Backpack Deadlift
9 Table Let me Up (row)

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Hypertrophy Training
5 Sets of:

12 Banded Squat – T.U.T 3.3.X.1
15 Banded Reverse Lunges (Left)
15 Banded Reverse Lunges (Right)
18 Banded Good Morning
21 Step Lateral Banded Walk (Left)
21 Step Lateral Banded Walk (Right)

2’ rest between sets

Notes. Focus on quality Movement and respect the Tempo Training

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
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

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