Monday
Routine
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Bodyweight Routine
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General Warmup
3 Sets for Quality
- 10 Squat Flow + Trunk Rotation
- 12 Alt. Plank Spiderman
- 6+6 Table High Rotation
Squat Flow + Trunk Rotation
Plank Spiderman
Table High Rotation
Strength
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Primal Move – Animal Flow
For Quality
5 Set of
1 Right Monkey Rolls
1 Left Cartwheel
1 Left Monkey Rolls
1 Right Cartwheel
rest 1′ x 3 waves
Cartwheel
Monkey Rolls
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Skills
Kettlebell Flow
Da Vinci
1 complete Da Vinci Flow (left + right)
no rest
10 Right Arm Kettlebell Snatch + 10 Left Kettlebell Arm Snatch
no rest
2 complete Da Vinci Flow (left + right)
no rest
8 Right Arm Kettlebell Snatch + 8 Left Kettlebell Arm Snatch
no rest
3 complete Da Vinci Flow (left + right)
no rest
6 Right Arm Kettlebell Snatch + 6 Left Kettlebell Arm Snatch
no rest
4 complete Da Vinci Flow (left + right)
no rest
4 Right Arm Kettlebell Snatch + 4 Left Kettlebell Arm Snatch
no rest
5 complete Da Vinci Flow (left + right)
no rest
2 Right Arm Kettlebell Snatch + 2 Left Kettlebell Arm Snatch
Da Vinci
Workout
AMRAP 18’
1 Round of
15 Let me Up
10 BackPack BTN Press
Then
1 Round of
30 Double Unders
10 BackPack RDL
Then Add 1 Round and go on…
BackPack Romanian Deadlift
Functional Strength
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Hypertrophy Training
5 Sets of:
15 Split Kettlebell Row
12 Bent Over Elbowing Row
9 Crossbody Pendlay Row
Then switch side
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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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
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Squat Routine
Notes. Follow routine step by step.
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General Warmup
3 Sets For Quality
- 20″+20″ Single Arm Bent Over Row with something
- 12 Alt. Hip Rotation + Hip Extension
- 6 Plank Walkout
- 20″ Skip + 6 Down & up
Increase Intensity every Set
Hip Rotation + Hip Extension
Plank Walkout
Lactic
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Every 30″ for 2′
5 no Push-ups Burpees
no rest
Every 30″ for 2′
5 Backpack GTOH
no rest
Every 30″ for 2′
5 Burpees
30″ rest then
AMRAP 30″
Backpack Devil Press
rest 2′ x 6 set
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Skills
Gymnastic Strength
Handstand Strength 1.5
3 Sets of:
6 Hollow Rocks
6 Roll to Handstand Tuck Version
6 Hollow Rocks
4 Roll to Handstand Straddle Version
6 Hollow Rocks
2 Roll to Handstand Stiff Legs Version
Rest 1’ b/s
Workout
For Time
20 alt. Backpack Lunges
30 BackPack Sumo Deadlift
40 Tuck Jump
80 BackPack Ground to Overhead
40 Tuck Jump
30 BackPack Sumo Deadlift
20 alt. Backpack Lunges
BackPack Sumo Deadlift
BackPack Ground to Overhead
Functional Strength
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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
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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
-
12 Plank with Trunk Rotation
-
8 Double Pause Push ups
- 12 Alt. Hip Rotation + Extension
Plank with Trunk Rotation
Double Pause Push Ups
Hip Rotation + Extension
Strength
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EMOM 16′
1st: 30″ Max Single Kettlebell/Dumbbell Floor Press Left Arm
2nd: 30″ Max Single Kettlebell/Dumbbell Armbar Left Arm
3rd: 30″ Max Single Kettlebell/Dumbbell Floor Press Right Arm
4th: 30″ Max Single Kettlebell/Dumbbell Armbar Right Arm
Skills
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Midline Kettlebell Protocol
Right Arm
10 Clean
5 Clean&Jerk
8 Clean
4 Clean&Jerk
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Left Arm
10 Clean
5 Clean&Jerk
8 Clean
4 Clean&Jerk
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Right Arm
8 Clean
4 Clean&Jerk
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Left Arm
8 Clean
4 Clean&Jerk
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Right Arm
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Left Arm
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Right Arm
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Left Arm
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Right Arm
2 Clean
1 Clean&Jerk
no rest
Left Arm
2 Clean
1 Clean&Jerk
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Workout
AMRAP 20’
15 Burpees
30 alt. Side Kick Through
15 BackPack BTN Thrusters
Side Kick Through
Functional Strength
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Hypertrophy Training
4 Sets of:
15 Suitcase Deficit Split Squat
15 Suitcase Deficit Goblet Squat
15 Front Rack Squat
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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Thursday
Routine
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Bodyweight Routine
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General Warmup
3 Sets for Quality
-
8 Prone Shoulder Angel
-
6+6 Reverse Lunges + Knee Lift
- 10″ hold + 20 Step Forward Toes Walk
Prone Shoulder Angel
Reverse Lunges + Knee Lift
Toes Walk
Skills
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Primal Moves – Animal Flow
3 unbroken set of
2 Ape Reach
2 Forward Ape
1+1 Lateral Ape
1+1 Spider Monkey Crawl
rest 1′ x 3 waves
Animal Flow – Ape Reach
Animal Flow- Forward Ape
Animal Flow- Lateral Ape
Animal Flow- Spider Monkey Crawl
Gymnastic Strength
Handstand Strength 3.0
10′ Working Time
20” ON – 40” OFF x 10’
90° Handstand Hold
90º Handstand Shoulders Tap
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Workout
EMOM 21’
1st – 16 alt. Jumping Lunges
2nd – 20 BackPack Swings
3rd – 24 HandStand Shoulder Tap
Shoulder Tap
BackPack Russian Swings
Functional Strength
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Hypertrophy Training
5 Sets of:
15 Lateral Hammer Raises
15 90s Lateral Raises
15 Front Raises
15 Strict 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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Friday
Routine
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Bodyweight Routine N.2
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General Warmup
3 Sets for Quality
- 8 Alt. Bear-Crab Roll
- 8 Double Pause Push ups
- 6+6 Cossack to Cossack
Bear-Crab Roll
Double Pause Push ups
Cossack to Cossack
Strength
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Primal Move – Animal Flow:
For Quality
10′ Practice
Chameleon – try both Version
Animal Flow – Chameleon
Animal Flow – Chameleon V2 (no stop)
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Skills
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Kettlebell Cycling – Swing Pattern
EMOM 5′
20″ RKC Russian Swing (Hardstyle)
10″ Russian Swing
then rest 1′
EMOM 5′
15″ RKC Russian Swing (Hardstyle)
15″ Russian Swing
then rest 1′
EMOM 5′
10″ RKC Russian Swing (Hardstyle)
20″ Russian Swing
RKC Russian Swing (Hardstyle)
Russian Swing
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Workout
Death By – Every 3’ – Cap 18’
15 BackPack Worm Thrusters
10 Chairs Muscle-ups
5 Hands Release Burpees
Chairs Muscle Ups
BackPack Worm Thrusters
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
5 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
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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
- 10″+ 6 Bird-Dog
- 8 Walking Push ups
- 8 Toes Touch Squat
Bird-Dog
Walking Push Ups
Toes Touch Squat
Strength
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Broomstick BackPack Weightlifting
6 Rounds For Quality
5 Right Arm Back Pack Press
5 Right Arm Overhead Squat
5 Left Arm Back Pack Press
5 left Arm Overhead Squat
Rest 1’
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Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning 1.2
Hollow Back Shift – 4 Sets of:
3 Reps – T 7”
Rest 1’ b/s
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Workout
For Time
Complete 100 Burpees Over Back Pack
Over the Minute from 00:00 to 05:00: 12 BackPack Bent Over Row
Over the Minute from 06:00 to 10:00: 9 BackPack Bent Over Row
Over the Minute from 11:00 to 15:00: 6 BackPack Bent Over Row
BackPack Bent Over Row
Functional Strength
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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
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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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