Monday
Routine
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Bodyweight Routine
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General Warmup
3 Sets for Quality
- 12 HALO power position
- 12 Side KickThrough
- 6+6 Squat Bottom Position Rotation with Reach
HALO power position
Side KickThrough
Squat Bottom Position Rotation with Reach
Dumbbell/Kettlebell Cycling
AMRAP 12′
4 Right Arm Kettlebell Snatch
4 Right Arm Jerk
4 Right Front Squat
10″ Hold Front rack Position (Right)
4 Left Arm Kettlebell Snatch
4 Left Arm Jerk
4 Left Front Squat
10″ Hold Front rack Position (Left)
Work Capacity
15’ AMRAP
50 Double Unders or 100 Single Unders
15 Burpees H/R
15 Thrusters Kettlebell or Backpack
40 Double Unders
15 V-Ups
15 Air Squat Jump
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
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Stretching & Mobility
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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
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Tuesday
Routine
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Squat Routine
Notes. Follow routine step by step.
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General Warmup
3 Sets For Quality
- 8+8+8 TK scapula band
- 30″ Hollow Hold
- 12 Alt. Downdog Toes Touch 1″ hold each reps
TK scapula band
Downdog Toes Touch
Squat Box Jump Stiff Legs
Skills
Gymnastic Strength
Handstand Strength 4
Every 45″ x 10 Sets perform:
1. Wall Facing Handstand Hold
2. Indu Push Ups
3. Wall Facing Handstand Leg Tap
1′ rest
Work Capacity
For Time – CAP 20′
6 Rounds – 40″ ON / 20″ Off
30 Kellebell GTOH or Backpack GTOH
30 Side Kick Trough Alt.
Functional Strength
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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
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Stretching & Mobility
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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
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Wednesday
Routine
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Bodyweight Routine N.2
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General Warmup
3 Sets for Quality
- 10 Open Hip
- 8 Walking Push ups
- 6+6 Reverse Lunges + Knee Lift
Reverse Lunges + Knee Lift
Open Hip
Walking Push ups
Strength Endurance
Every 3′ for 18′
45″ Wall Sit Position – Single Leg 50/50
10 Kettlebell Goblet Pulse Squat
5m Kettlebell Over Head Position Front Lunges
5m Kettlebell Over Head Position Backward Lunges
10 Courtsy Squat Alt.
Work Capacity
2′ ON – 1′ OFF x 6 Sets
12 Barbell alt. Overhead Squat 40/25Kg or Backpack Overhead Squat
15 Step Up Alt. Bodyweight
20 Russian Twist
18 Hollow Body Rock
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
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Stretching & Mobility
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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
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Thursday
Routine
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Bodyweight Routine
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General Warmup
3 Sets for Quality
- 12 Mountain Climbers
- 12 Step Heel to Toes
- 5+5 Single Leg SLDL + Knee Lift
Mountain Climbers
Heel to Toes
Single Leg SLDL + Knee Lift
Running Session
Warm Up
4 Sets of:
1′ Easy Jog – Zone 2/Low Zone 3
1′ Incremental Sprint – High Zone 3
Workout
5 Sets of:
2′ Run – Sprint Pace – Zone 4/5
2′ Easy Walk Recovery
Then after last 1′ easy Jog strictly into
1k – Medium Pace – High Zone 4
Cool Down
3′ Jog – Zone 2
3′ Easy Jog – Zone 1
1′ Walking and Breathing
Work Capacity
AMRAP 5′
10 Down & Up
10 Devil Press
10 Goblet Squat
10 Sumo Deadlift High Pull
then rest 2:1
AMRAP 5′
8 Down & Up
8 Devil Press
8 Goblet Squat
8 Sumo Deadlift High Pull
then rest 2:1
AMRAP 5′
6 Down & Up
6 Devil Press
6 Goblet Squat
6 Sumo Deadlift High Pull
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
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Stretching & Mobility
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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
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Friday
Routine
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Bodyweight Routine N.2
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General Warmup
3 Sets for Quality
- 12 Alt Step Bande OH Lateral Walk
- 12 Alt. side Kickthrough
- 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Bande OH Lateral Walk
Side Kicktrough
Cossack Squat + Lunge
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
Forward Ape
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
Transition from Hollow To Arch Position
Functional Strength
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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
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Stretching & Mobility
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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
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Saturday
Routine
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Squat Routine
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General Warmup
3 Sets for Quality
- 12 3 Pos. Squat Band Face Pull
- 12 Elbow Plank Posterior Tilt
- 6 Squat Flow + Trunk Rotation (1 Rep is 3 movement)
3 Pos. Squat Band Face Pull
Elbow Plank Posterior Tilt
Squat Flow + Trunk Rotation
Gymnastic Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning 3
30” ON – 10” OFF X 10 Sets
HEAVY TABATA
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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
Chair Muscle ups
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
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Stretching & Mobility
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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
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