Monday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Bodyweight Routine
[/um_show_content]
General Warmup
3 Sets for Quality
- 12 Alt. Downdog Toes Touch (1″ Hold)
- 12 Alt. Hip Rotation + Trunk Flexion
- 10″ + 8 Reps Bird-dog
Downdog Toes Touch
Hip Rotation + Trunk Flexion
Bird-Dog
Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Primal Move – Animal Flow
For Quality
8 Wave Unload (2″ Hold)
2+2 Bear Crab Rolls
6 alt. Monkey Rolls
1′ rest
6 Wave Unload (2″ Hold)
3+3 Bear Crab Rolls
6 alt. Monkey Rolls
1′ rest
4 Wave Unload (2″ Hold)
4+4 Bear Crab Rolls
6 alt. Monkey Rolls
Wave Unload
Bear Crab Rolls
Monkey Rolls
[/um_show_content]
Skills
Kettlebell Flow
Gentleman – For Quality
1 Right + 1 Left (90+90 degrees rotations)
rest 30″
2 Right + 2 Left (180+180 degrees rotations)
rest 1′
3 Right + 3 Left (270+270 degrees rotations)
rest 1’30
2 Right + 2 Left (180+180 degrees rotations)
rest 1′
1 Right + 1 Left (90+90 degrees rotations)
rest 30″
Max Reps unbroken Right Arm
rest 2′
Max Reps unbroken Left Arm
Gentleman
Workout
A: AMRAP 2’
20 Air Squat Jump
10 Push-ups H/R
20 Lunges
10 Push-ups H/R
Rest 1′
B: AMRAP 2’
15 BackPack Squat Clean
10 Push-ups H/R
15 BackPack Back Rack Lunges
10 Push-ups H/R
Rest 1′
C: AMRAP 2’
10 BackPack Squat Clean Thrusters
10 Push-ups H/R
10 BackPack Overhead Lunges
10 Push-ups H/R
Rest 1′
Way back
C > B > A
BackPack Squat Clean
BackPack Back Rack Lunges
BackPack Overhead Lunges
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
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
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
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
[/um_show_content]
Upper Body Mobility Routine N.2 (Class)
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
- Prone Shoulder Angel – 10 reps (slowly)
- Wall Sit With Reach – 10 reps (push the wall with the forearm)
Tuesday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Squat Routine
Notes. Follow routine step by step.
[/um_show_content]
General Warmup
3 Sets For Quality
- 8/10 Walking Push Ups
- 8/10 Split Squat per side
- 10″ Skip + 20m Shuttle Run (5 meter x4)
Increase Intensity every Set
Walking Push Ups
Split Squat
Lactic
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Every 30″ for 2′
5 no Push-ups Burpees
no rest
Every 30″ for 2′
5 Down & Up
no rest
Every 30″ for 2′
5 Burpees
30″ rest then
AMRAP 30″
Burpees High Jumps
rest 2’30 x 6 set
[/um_show_content]
Skills
Gymnastic Strength
Handstand Strength 1.3
5 Sets of:
Pike Handstand T.U.T.
5 X 3 Reps – Tempo 1.5.1.1
Rest 30” b/s
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Jumping Rope
Newbie
6 Rounds of
40″ Side Straddle Jump
20″ Double Unders
40″ Boxer Jump
20″ Double Unders
rest 1′
Side Straddle
Advanced
[workout_short title=’TUE_DU1′ result_type=’reps’]
AMRAP
1’20” Max effort Double Unders
rest 2′ x 4 set
[/workout_short]
[/um_show_content]
Workout
AMRAP 20’
50 Twist Mountain Climber
40 Side Kick Through
30 Walking Push-ups
20 Deck Squat
10 Strict HSPU
Twist Mountain Climber
Side Kick Through
Walking Push-ups
Functional Strength
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hypertrophy Training
5 Sets of:
15 Banded Curl
15 Banded Wide Stance High Pull
15 Banded Close Stance High Pull
15 Banded Strict Press
15 Banded High Elbow Face Pull
2’ rest between each sets
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
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
[/um_show_content]
Wednesday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Bodyweight Routine N.2
[/um_show_content]
General Warmup
3 Sets for Quality
-
10 Hollow Rocks
-
8 Down&up
- 10m Reverse Crab Walk
Reverse Crab Walk
Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
BackPack Lifting
EMOM 10′
ODD Set: 30″ Backpack Training – alt. Overhead Cossack Squat
EVEN Set: 30″ Backpack Training – Bent Over Row
Rest 1’ x 3 set
Backpack Training – Overhead Cossack Squat
Backpack Training – Bent Over Row
[/um_show_content]
Skills
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Kettlebell Flow
Fort Niewersluis
12 unbroken Cycles
1′ Elbow Plank Position
10 unbroken Cycles
1′ Elbow Plank Position
8 unbroken Cycles
1′ Plank Position
6 unbroken Cycles
1′ Elbow Plank Position
4 unbroken Cycles
1′ Elbow Plank Position
2 unbroken Cycles
Fort Niewersluis
[/um_show_content]
Workout
2 Rounds For Time
100 Single Unders
21 Backpack BTN Thrusters
50 Hollow Rock
15 Backpack BTN Thrusters
25 Arch Rock
9 Backpack BTN Thrusters
Backpack BTN Thrusters
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Hypertrophy Training
4 Sets of:
12 Suitcase Drop Lunges
12 Back Rack Cossack Squat
12 Romanian Deadlift
Then switch side
2’ rest between each set
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
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
[/um_show_content]
Thursday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Bodyweight Routine
[/um_show_content]
General Warmup
3 Sets for Quality
-
10 Hip Rotation + Trunk Flexion
-
8 Squat Flow + Trunk Rotation
- 10m Bear Crawl
Hip Rotation + Trunk Flexion
Squat Flow + Trunk Rotation
Bear Crawl
Skills
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Primal Moves – Animal Flow
4 set of
5m forward Crab Walk
5m backwark Crab Walk
rest 1′ x 3 waves
then
4 set of
4+4 Scorpion Reach
rest 1′ b/s
Animal Flow – Crab Walk
Animal Flow- Scorpion Reach
Gymnastic Strength
Handstand Strength
5 Sets of:
30” Handstand Rokcs
30” Pass Through
Rest 30” b/s
[/um_show_content]
Workout
EMOM 21’
1st – 8-10 alt. Kneeling Single Leg Jump – scale to double leg
2nd – 8-10 alt. Beast Reach
3rd – 8-10 Backpack BTN Strict Press
Kneeling Single Leg Jump
Beast Reach
Backpack BTN Strict Press
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Hypertrophy Training
4 Sets of:
15 Supine Banded Curl
15 Prone Banded Curl
15 Power Banded Triceps Curl
15 Split Banded Triceps Kick Back
Then switch side
2’ rest between each set
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
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
[/um_show_content]
Friday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Bodyweight Routine N.2
[/um_show_content]
General Warmup
2 Sets for Quality
- 8+8 Bird-Dog
- 6+6 Squat Bottom Position with Reach
- 12 Alt. Hip Rotation + Extension
Bird-Dog
Squat Bottom Position with Reach
Hip Rotation + Extension
Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Primal Move – Animal Flow:
For Quality
5 set of
1 Ape Reach
1+1 Lateral Ape – Travelling Form
rest 1′ x 5 waves
Animal Flow – Sneaking Ape
Lateral Ape – Travelling form
[/um_show_content]
Skills
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Kettlebell Cycling
[workout_short title=’KTS_TONS’ result_type=’reps’]
AMRAP unbroken Single Kettlebell Clean&Jerk – Cap Time 20′
Free Change.
Total Kg lifted count.
Rx: 24/16Kg
If you want manage a lot of reps during Pull-ups, Dumbbell or Barbell Pull like Snatch or Clean you should understand how soft grip and feeling with equipment is important.
[/workout_short]
[/um_show_content]
Workout
AMRAP 4’
25 BackPack Lateral Hops
20 BackPack Ground to Overhead (like Bumper GTOH)
15 Bench Over Hops
Then max effort Burpees
Rest 2’ x 4 set
Lateral Hops
Bench Over Hops
Monkey Rolls
Functional Strength
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hypertrophy Training
4 Sets of:
30” Dumbbell Curl
30” Dumbbell Hammer Curl
30” Dumbbell 90s to Curl
While Holding Band in Curl Active Position
Then switch side and
2’ rest between each set
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
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
[/um_show_content]
Saturday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Squat Routine
[/um_show_content]
General Warmup
3 Sets for Quality
- 10 Alt. Bear-Crab Roll
- 8 No Push Ups Burpee
- 5+5 Single Leg SLDL + Knee Lift
Bear-Crab Roll
Single Leg SLDL + Knee Lift
Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Broomstick BackPack Weightlifting
5 Rounds of
1+1+1 of Power Back Press + BackPack Overhead Squat + BackPack Snatch Balance
Rest 1’ x 6 set
BackPack Power Back Press
[/um_show_content]
Skills
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Gymnastic Strength
Core Conditioning
3 Waves of:
10 Reps x each position
Rest 90” x 2 Waves
[/um_show_content]
Jumping Rope
Newbie
20 Rounds of
3 Low Jump Single Unders
3 Double Unders
no rest if possible
Advanced
For Time
40 Unbroken Double Unders
Workout
5 Rounds For Time
20 BackPack Russian Swing
5 Wall Climb
Rest 1’ then
5 Rounds For Time
10+10 Single Leg Backpack Glute Bridge
10 HSPU
BackPack Single Leg Glute Bridge
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Hypertrophy Training
5 Sets of:
15 Suitcase Bulgarian Split Squat
12 Suitcase Split Romanian Deadlift
9 Suitcase Split Squat
6 Suitcase Skater Squat
Then switch side
2’ rest between sets
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
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
[/um_show_content]