Monday
Routine
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Squat Routine
General Warmup
3 Rounds for Quality
10 Kneeling Squat
5 Rollout
Strength
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5 + 5 m Crab Squat Lateral Walk
5 m Duck Walk
5 m Reverse Duck Walk
Rest 1′ x 4 sets
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Skills
Kettlebell Flow
Barbo Flow II – EMOM 20′
1st – 1 Right + 1 Left + 1Right
2nd – 1 Left + 1 Right + 1 Left
3rd – 1 Right + 1 Left
4th – 1 Right
5th – 1 Left
Barbo Flow II
Workout
AMRAP 20’
10 Reverse Crunches
10 Tuck Jump
10 Crunches
10 no push-ups Burpees
5+5 Turkish Get-up (use a bottle of water)
Cool Down:
3 Rounds for Quality
10 Air Squat
30” Plank Hold
Functional Strength
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Hypertrophy Training
5 Sets of:
30″ Banded Push Ups
30″ Lower Fly Pull
30″ Banded Chest Press
30″ Fly Chest Press
30″ Valley 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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Bodyweight Routine
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General Warmup
EMOM 6’
15” Skip
4 Burpees
Lactic
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Suicide Burpees
Suicide Sprint 10m + 10m + 20m + 20m
10 Burpees
Suicide Sprint 10m + 10m + 20m + 20m
Rest 1:2 (Double work time) x 6 sets
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Skills
Gymnastic Strength
Hand Stand Strength
Inverted TABATA (10” ON – 20” OFF)
Handstand Hold Arms Flex
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Jumping Rope
Newbie
10 Rounds of
10 Right Arm both handles Double Unders
10 Left Arm both handles Double Unders
rest 15″ b/s
6′ Work:
20″ Skip Under
20″ Single Unders
10″ Double Unders
10″ Rest
Advanced
AMRAP
Max effort Double Unders in 1 Breath Cycle
Rest 2′
Max effort Double Unders in 2 Breath Cycle
Rest 2′
Max effort Double Unders in 3 Breath Cycle
Rest 2′
Max effort Double Unders in 2 Breath Cycle
rest 2′
Max effort Double Unders in 1 Breath Cycle
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Workout
EMOM 10′
ODD: 40″ max single under
EVEN: 40″ max push-ups
Then
EMOM 10′
ODD: 40″ max double under
EVEN: 40″ max alt. Deep Lunges
Cool Down
3 Rounds for Quality
10 Air Squat
30″ Plank Hold
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
15 Glute Bridge Floor Press
15 Glute Bridge Elbowing Floor Press
15 Arnold Z Press
Then switch side
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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Wednesday
Routine
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Bodyweight Routine N.2
General Warmup
3 Rounds for Quality:
6 Hollow Rock
3 Inverted Burpees to Tuck Handstand
Strength
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10 Hollow Rock
5 V-ups
Rest 2’ x 4 set
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Skills
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Kettlebell Flow
Atlanta
3 Waves only Right Arm
3 Waves only Left Arm
2 Waves only Right Arm
2 Waves only Left Arm
1 only Right Arm
1 only Left Arm
rest 1′ x 5 set
Atlanta
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Workout
3 Rounds for Time:
6 Wall Climb
6 Face to Wall Strict HSPU
Then
3 Rounds for Time:
20 alt. Jumping Lunges
10+10 Single Leg Glute Bridge
Then
2 Rounds for Time:
6 Wall Climb
6 Face to Wall Strict HSPU
Then
2 Rounds for Time:
20 alt. Jumping Lunges
10+10 Single Leg Glute Bridge
Then
For Time:
6 Wall Climb
6 Face to Wall Strict HSPU
Then
For Time:
20 alt. Jumping Lunges
10+10 Single Leg Glute Bridge
Functional Strength
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Hypertrophy Training
5 Sets of:
15 Kettlebell High Pull
15 Kettlebell Clean
15 Kettlebell Clean & Press
15 Kettlebell Strict Press
While Tall Kneeling Position then switch side
90” 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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Thursday
Routine
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Bodyweight Routine
General Warmup
Lactic
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50m Sprint All out Pace
3’ rest x 6 set
Or if you can’t Run
40″ ON – 20″ OFF x 8 set
8 alt. Spider Pushup
12 Catcher’s Squat
Max effort high Skip
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Skills
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Gymnastic Strength
Core Conditioning 1.0
3 Sets of:
30″ Roll back to L-sit (3” Hold)
30″ Plank
30″ Full Plank
90″ rest between set
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Workout
Run
1 Mile Run
Rest 30″
200m Jog
Rest 30″
800m Run @ 1 Mile Pace
200M Jog
Rest 30″
400m Run @ 1 Mile Pace
Cool Down
400m nasal breathing easy jog pace
Or if you can’t run
Every 6′ x 18′
12 alt. Gracie Drill
12 Burpees
12 Cossack to Cossack
10 alt. Gracie Drill
10 Burpees
10 Cossack to Cossack
8 alt. Gracie Drill
8 Burpees
8 Cossack to Cossack
Functional Strength
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Hypertrophy Training
5 Sets of:
15 Pull Apart
15 “BTN” Pull Apart
15 Bent Over Pull Apart
15 Bent Over Row
15 Elbowing Bent Over Row
15 High Pull
90” 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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Friday
Routine
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Bodyweight Routine N.2
General Warmup
2 Rounds for Quality:
12 Air Squat Tempo 3.3.3
12 Broomstick Shoudler Traslocation
Strength
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Ladder 10 to 1 of
Hindu Push-ups
Let me Up (like Ring Rows, you can use a table too)
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Skills
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Kettlebell Flow
Fort Uitermeer – EMOM 20′
ODD: Start with your right arm
EVEN: Start with your left arm
Fort Uitermeer
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Workout
5 Rounds of:
5+5 Scorpion Walk
5+5 Single Leg Squat
10 HSPU
Cool Down:
20 Broomstick OHS
10 Burpees Over Broomstick
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
5 Sets of:
1’ Plank Ups
1’ Prayer Pushes
1’ Circle Pulls
1’ Scissors
1’ Y Ups
90” 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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Saturday
Routine
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Squat Routine
General Warmup
3 Rounds of:
5+5 Bear-Crab Roll
10 Glute Bridge + 10” Hold
Strength
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Animal Flow
10m Crouching Tiger
10 Monkey Roll
10m+10m Sneaking Ape
10 Monkey Roll
10m Crouching Tiger
Rest 2’ x 3 set
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Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning 1.0
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Jumping Rope
Newbie
20 Rounds of
4 Low Jump Single Unders
1 High Jump Single Under
no rest if possible
20 Rounds of
4 Low Jump Single Unders
1 Double Under
no rest if possible
Advanced
For Time
20 Unbroken Double Unders
Workout
AMRAP 7’
20 Burpees
20 Double Unders
20 Paralettes Pass Through (or Chair too)
20 Double Unders
20 Arch Rock
20 Double Unders
Rest 1:30 x 3 set
Cool Down
3’ easy jog
Functional Strength
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Hypertrophy Training
4 Sets of:
15 Plank Row
15 Plank Lateral Raises
15 Plank Front Raises
Then switch side
15 Banded Push Ups
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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