Monday
Quick Recovery
Routine
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
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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
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Skills
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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
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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
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
Quick Recovery
Routine
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Squat Routine
Notes. Follow routine step by step.
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Skills
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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
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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
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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
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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
Quick Recovery
Routine
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Bodyweight Routine N.2
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Strength
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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
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Skills
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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]
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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
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
Quick Recovery
Routine
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Bodyweight Routine
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Strength
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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
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Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning
3 Waves of:
10 Reps x each position
Rest 90” x 2 Waves
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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
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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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Friday
Quick Recovery
Routine
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Bodyweight Routine N.2
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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
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
Quick Recovery
Routine
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Squat Routine
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Strength
Reserved for ONAIR
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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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Workout
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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
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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]
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