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Monday

Routine

3 Sets for Quality
  1. 12 Alt. Downdog Toes Touch (1″ Hold)
  2. 12 Alt. Hip Rotation + Trunk Flexion
  3. 10″ + 8 Reps Bird-dog
Downdog Toes Touch
Video
Hip Rotation + Trunk Flexion
Video
Bird-Dog
Video

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
Video
Backpack Training – Bent Over Row
Video

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Skills

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Kettlebell Flow
Fort Niewersluis

15 unbroken Cycles
1′ Elbow Plank Position
12 unbroken Cycles
1′ Elbow Plank Position
9 unbroken Cycles
1′ Plank Position
6 unbroken Cycles
1′ Elbow Plank Position
3 unbroken Cycles
1′ Elbow Plank Position
1 unbroken Cycles

Fort Niewersluis
Video

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Workout

12′ AMRAP

40 Double Unders or 80 Single Unders
21 Backpack BTN Thrusters
50 Arch Body Rocks
15 Backpack BTN Thrusters
10 V-Ups
9 Backpack BTN Thrusters

Backpack BTN Thrusters
Video

Stretching & Mobility

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video

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Tuesday

Routine

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Squat Routine
Video

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
Video
Animal Flow- Scorpion Reach
Video
Gymnastic Strength
Handstand Strength
5 Sets of:

30” Handstand Rokcs
30” Pass Through

Rest 30” b/s

Video

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Workout

AMRAP 20′

5 Pull Ups or Kettlebell or Back Pack Sumo Deadlift High Pull
10 Push Ups
15 Air Squats

Functional Strength

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Hypertrophy Training
4 Sets of:

30″ Supine Banded Curl
30″ Prone Banded Curl
30″ Power Banded Triceps Curl
30″ Split Banded Triceps Kick Back
Then switch side

2’ rest between each set

Notes. Focus on muscle pump and fast pull, control the eccentric phase and make it burn!!
Video

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Stretching & Mobility

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video

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Wednesday

Routine

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Bodyweight Routine N.2
Video

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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
Video
Lateral Ape – Travelling form
Video

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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

Notes. Straps or hands Grip is not allowed. Keep your hands safe. If you start to feel discomfort on your grip, let go the Kettlebell, drop it, don’t hurt yourself. Soft Grip and feeling is part of training.
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.

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Leaderboard

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Workout

For Time

50 BackPack Lateral Hops
50 BackPack Ground to Overhead (like Bumper GTOH)
50 Bench Over Hops

Use a chair if you can or perform Monkey Rolls

Every minute perform 3 Burpees

Lateral Hops
Video
Bench Over Hops
Video
Monkey Rolls
Video

Stretching & Mobility

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video

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Thursday

Routine

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Bodyweight Routine
Video

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Strength

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Broomstick BackPack Weightlifting
10 Rounds of – Increasing Weight

1+1+1 of Power Back Press + BackPack Overhead Squat + BackPack Snatch Balance

Rest 1’ b/rounds

BackPack Power Back Press
Video

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Skills

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Gymnastic Strength
Core Conditioning
3 Waves of:

10 Reps x each position

Rest 90” x 2 Waves

Notes. Hollow Rock – Lateral Rock – Arch Rock – Lateral Rock
Video

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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

Notes. Every set, add 40 Du until complete 4th set (160 DU). If you fail, restart from last round.

Workout

Running Clock

Every 2′ x 6 Sets
20 BackPack Russian Swing
510 Indu Push Ups

Rest 1’ then

Running Clock

Every 2′ x 6 Sets
10+10 Single Leg Backpack Glute Bridge
10 Push Ups H/R

BackPack Single Leg Glute Bridge
Video

Functional Strength

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Hypertrophy Training
5 Sets of:

30″ Suitcase Bulgarian Split Squat
30″ Suitcase Split Romanian Deadlift
20″ Suitcase Split Squat
20″ Suitcase Skater Squat
Then switch side

2’ rest between sets

Notes. Focus on Quads & Hams muscle concrete.
Video

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Stretching & Mobility

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video

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Friday

Routine

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Bodyweight Routine N.2
Video

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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
Video

Workout

A: AMRAP 5’

20 Air Squat Jump
10 Burpees
20 Reverse Lunges
10 Sit Ups
Rest 1′

B: AMRAP 5’

15 BackPack Squat Clean
10 Burpees
15 Reverse Lunges
10 Tuck Ups
Rest 1′

C: AMRAP 5’

10 BackPack Squat Clean Thrusters
10 Burpees
10 Reverse Lunges
10 V-Ups
Rest 1′

Way back

C > B > A

Stretching & Mobility

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video

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Saturday

Routine

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Squat Routine
Video

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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

Notes. Fast Pull and controlled eccentric phase, pump you muscle and do not quit till the end.
Video

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Workout

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Every 30″ for 3′

10 Jumping Lunges

no rest
Every 30″ for 3′

10 Clapping Push Ups

no rest
Every 30″ for 3′

High Knee Jump

30″ rest then
AMRAP 3′

Side Kick Trough
rest 2’30 x 6 set

Notes. Think that intensity is the key of this protocol, so you can Jump with a Backpack or some additional Load to make it tougher.

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Stretching & Mobility

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Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video

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