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Friday

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Monday

Routine

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Bodyweight Routine
Video

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General Warmup

3 Sets for Quality
  1. 12 HALO power position
  2. 12 Side KickThrough
  3. 6+6 Squat Bottom Position Rotation with Reach
HALO power position
Video
Side KickThrough
Video
Squat Bottom Position Rotation with Reach
Video

Dumbbell/Kettlebell Cycling

20 Rounds For Quality

3 Right Arm Kettlebell Snatch
3 Right Arm Jerk
10″ Hold Front rack Position (Right)
3 Left Arm Kettlebell Snatch
3 Left Arm Jerk
10″ Hold Front rack Position (Left)

Work Capacity

17’ AMRAP

50 Double Unders or 100 Single Unders
15 Push Ups H/R
15 Sumo Deadlift High Pull 50/35Kg or Backpack SDHP
40 Double Unders
15 Push Press 50/35Kg or Backpack BTN Thrusters
15 Air Squat Jump

SDHP
Video
Back Thrusters
Video

Functional Strength

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Hypertrophy Training
4 Sets of:

18 Supine Grip Bent Over Row
15 Bent Over Curl
12 Supine Grip Curl & Press

2’ rest between sets

Notes. Focus on biceps engagement and make it in super set, must be cruel
Video

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Stretching & Mobility

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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
Video
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

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Tuesday

Routine

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Squat Routine
Video

Notes. Follow routine step by step.

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General Warmup

3 Sets For Quality
  1. 8+8+8 TK scapula band
  2. 30″ Hollow Hold
  3. 12 Alt. Downdog Toes Touch 1″ hold each reps
TK scapula band
Video
Downdog Toes Touch
Video
Squat Box Jump Stiff Legs
Video

Skills

Gymnastic Strength
Handstand Strength 4
EMOM 12′

1. 30” Wall Facing Handstand Hold

2. 30” rest

3. 30” Wall Facing Handstand Shoulders Tap

1′ rest

Video

Work Capacity

For Time – CAP 20′

8 Rounds – 30″ ON / 30″ Off
30 Kettlebell American Swings 24/16Kg or Backpack Russian Swings
30 Double Unders

Russian Swings
Video

Functional Strength

Reserved for ONAIR

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Hypertrophy Training
4 Sets of:

15 Rear Foot Suitcase Split Squat
15 Suitcase Split Romanian Deadlift
15 Suitcase Reverse Lunges
Then switch side

2’ rest between each sets

Notes. Focus on quality movement and core engagement
Video

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Stretching & Mobility

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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
Video
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

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Wednesday

Routine

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Bodyweight Routine N.2
Video

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General Warmup

3 Sets for Quality
  1. 10 Open Hip
  2. 8 Walking Push ups
  3. 6+6 Reverse Lunges + Knee Lift
Reverse Lunges + Knee Lift
Video
Open Hip
Video
Walking Push ups
Video

Strength Endurance

Every 3′ for 18′

45″ wall Sit Position
10 Kettlebell Goblet Squat
5m Kettlebell Goblet Position Front Lunges
5m Kettlebell Goblet Position Backward Lunges
10 Jumping Lunges
10 Courtsy Squat Alt.

Notes. Use Dumbbell, Kettlebell or Backpack

Work Capacity

3′ ON – 1′ OFF x 5 Sets

12 Barbell alt. Overhead Lunges 40/25Kg or Backpack Overhead Lunges
15 Box Jump step down or Tuck Jumps
20 Knees to Elbows or Air V-ups
18 Hyperextension or Arch Rock

Overhead Lunges
Video
Air V-ups
Video

Functional Strength

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Hypertrophy Training
4 Sets of:

15 Front Raises
12 “BTN” Rack Press
9 Standing Chest Press

2’ rest between each set

Notes. Focus on ROM, no sketchy movement, do it in super set
Video

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Stretching & Mobility

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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
Video
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

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Thursday

Routine

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Bodyweight Routine
Video

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General Warmup

3 Sets for Quality
  1. 12 Mountain Climbers
  2. 12 Step Heel to Toes
  3. 5+5 Single Leg SLDL + Knee Lift
Mountain Climbers
Video
Heel to Toes
Video
Single Leg SLDL + Knee Lift
Video

Running Session

Warm Up

4 Sets of:
1′ Easy Jog – Zone 2/Low Zone 3
1′ Incremental Sprint – High Zone 3

Workout

3 Sets of:
5′ Run – Incremental Pace over minute – Zone 4/5
1′ Easy Walk Recovery

Notes. Goal is to keep same distance in each 5′ interval, it means you are controlling running pace

Then after last 1′ easy Jog strictly into
1.5k – Medium Pace – High Zone 4

Notes. Medium/Hard pace, keeping best 800m Pace
Cool Down

3′ Jog – Zone 2
3′ Easy Jog – Zone 1
1′ Walking and Breathing

Work Capacity

AMRAP 6′

10+10 Suitcase Dumbbell Deadlift
10+10 Dumbbell Clean
10+10 Dumbbell Shoulder to Overhead
10+10 Dumbbell Hang Snatch
10 alt. Dumbbell Devil Press

then rest 2:1

AMRAP 5′

8+8 Suitcase Dumbbell Deadlift
8+8 Dumbbell Clean
8+8 Dumbbell Shoulder to Overhead
8+8 Dumbbell Hang Snatch
8 alt. Dumbbell Devil Press

then rest 2:1

AMRAP 4′

6+6 Suitcase Dumbbell Deadlift
6+6 Dumbbell Clean
6+6 Dumbbell Shoulder to Overhead
6+6 Dumbbell Hang Snatch
6 alt. Dumbbell Devil Press

then rest 2:1

AMRAP 3′

4+4 Suitcase Dumbbell Deadlift
4+4 Dumbbell Clean
4+4 Dumbbell Shoulder to Overhead
4+4 Dumbbell Hang Snatch
4 alt. Dumbbell Devil Press

then rest 2:1

AMRAP 2′

2+2 Suitcase Dumbbell Deadlift
2+2 Dumbbell Clean
2+2 Dumbbell Shoulder to Overhead
2+2 Dumbbell Hang Snatch
2 alt. Dumbbell Devil Press

Functional Strength

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Hypertrophy Training
3 Sets of:

Split Stance Barbell Good Morning

10 + 10 reps – Tempo 5.1.5.1

2’ rest between each set

Notes. Focus on Hamstrings engagement
Video

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Stretching & Mobility

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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
Video
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

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Friday

Routine

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Bodyweight Routine N.2
Video

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General Warmup

3 Sets for Quality
  1. 12 Alt Step Bande OH Lateral Walk
  2. 12 Alt. side Kickthrough
  3. 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Bande OH Lateral Walk
Video
Side Kicktrough
Video
Cossack Squat + Lunge
Video

Primal Movements

Primal Movements:
Every 45″ x 10 Sets

Odd: 1 Left side Crab Reach + 2 Forward Ape
Even: 1 Right side Crab Reach + 2 Forward Ape

Crab Reach
Video
Forward Ape
Video

Work Capacity

For Time

45 Burpees Over Barbell or Back Pack
45 Deadlift @ 80/55Kg or alt. Single Leg Back Pack Deadlift
45 Transition from Hollow To Arch Position
35 Burpees Over Barbell or Back Pack
35 Deadlift @ 80/55Kg or alt. Single Leg Back Pack Deadlift
35 Transition from Hollow To Arch Position

alt. Single Leg Back Pack Deadlift
Video
Transition from Hollow To Arch Position
Video

Functional Strength

Reserved for ONAIR

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Hypertrophy Training
Double Kettlebell Floor Press

3 sets of:

12 reps – Tempo 7.1.7.1 @16/12kg

90″ rest b/s

Video

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Stretching & Mobility

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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
Video
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

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Saturday

Routine

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Squat Routine
Video

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General Warmup

3 Sets for Quality
  1. 12 3 Pos. Squat Band Face Pull
  2. 12  Elbow Plank Posterior Tilt
  3. 6 Squat Flow + Trunk Rotation (1 Rep is 3 movement)
3 Pos. Squat Band Face Pull
Video
Elbow Plank Posterior Tilt
Video
Squat Flow + Trunk Rotation
Video

Gymnastic Skills

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Gymnastic Strength
Core Conditioning 3
30” ON – 10” OFF X 10 Sets

HEAVY TABATA

Notes. Straight legs!
Video

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Work Capacity

7 Rounds For Time

20 Shoulder Tap
10 Barbell Power Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent] or 20 Backpack Ground to Overhead
7 Chair Muscle ups

Backpack Ground to Overhead
Video
Chair Muscle ups
Video

Functional Strength

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Hypertrophy Training
Core Conditioning

2 Sets of:

1’ Core Complex
1’ rest
1’ Hollow Rocks
1’ rest
1’ Arch Rocks
1’ rest

Video

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Stretching & Mobility

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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
Video
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

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