Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10″+8 Half Keeling Pallof Press + Rotation
- 8+8 Single Arm Ring Row Rotation
- 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Single Arm Ring Row Rotation
Skills Development
Complex
30″ Inverted Burpees
30″ 1 Push Up + 1 Touch & Touch + 1 + 1 +..
30″ Handstand Hold
Rest 1′ x 4 set
Touch & Touch
Tabata 1 – 8 sets of:
20″ Hollow Rocks
10″ Arch Rocks
Reserved for ONAIR
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Tabata 2 – 8 sets of:
20″ Arch Hold
10″ Hollow Hold
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Strength & Power Endurance
Pull Strength
1 Strict Pull Up
Rest 5″
2 Strict Pull Up
Rest 5″
3 Strict Pull Up
Rest 5″
4 Strict Pull Up
Rest 5″
5 Strict Pull Up
Rest 5″
4 Strict Pull Up
Rest 5″
3 Strict Pull Up
Rest 5″
2 Strict Pull Up
Rest 5″
1 Strict Pull Up
Rest 3′ x 3 Waves
Sport Specific
For Time
30 Double Unders
20 A Swings 24/16Kg
10 Toes to Bar
rest 1:1
Reserved for ONAIR
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2 Rounds For Time
30 Double Unders
20 A Swings 24/16Kg
10 Toes to Bar
rest 2:1
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3 Rounds For Time
30 Double Unders
20 A Swings 24/16Kg
10 Toes to Bar
Stretching & Mobility
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
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
Tuesday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Bodyweight Routine
Notes. Follow routine step by step.
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
General Warmup
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Skills Development
Strict Complex
3 Half Strict Toes to Bar
Repeat the ‘Strict Complex’ four times – rest as you need between set
Strict Complex
Handstand Step Up
Accumulate 75 Reps of Handstand Plate Step Up
1 Rep = 1 Step Up + 1 Step Down 🙂
Scaled version: Use the wall
Handstand Step Up
Strength & Power Endurance
Push & Pull
Max Reps Ring Row – 2″ Top Position
Then immediately jump to
Max Reps Push Up – 2″ Bottom Position
Rest 2’x 4 set
Sport Specific
3 Rounds For Time
1000 m Bike or 500 m Row or 30 Burpees
[percent value=’50’ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 20 alt. Pistol Squat
Reserved for ONAIR
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AMRAP 12′ – 30″ ON – 30″ OFF
[percent value=’50’ of=’snatch-in-8′ in=”]Snatch @ 35/25 Kg[/percent] 5 Bar Muscle Ups
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Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Wednesday
Myofascial Release
Take your time to release your Lower Body
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Routine
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
Skill Development
3 Wall Climb
30 Lateral Rocks
3 Wall Climb
30 Lateral Rocks
3 Wall Climb
30 Arch Rocks
3 Wall Climb
Rest 2′ x 2
Reserved for ONAIR
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Dragon Flag
3 x 5 Reps – Eccentric Phase 6″
rest 90″ b\s
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Strength & Power
12 Prone Grip Front Raise
Reserved for ONAIR
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[/um_show_content] Rest 2′ x 3 set
AMRAP 1′
4 Right Arm Kettlebell Push Press 24/16
4 Left Arm Kettlebell Push Press
Rest 1′
AMRAP 2′
3 Right Arm Kettlebell Push Press
3 Left Arm Kettlebell Push Press
Rest 2′
AMRAP 3′
2 Right Arm Kettlebell Push Press
2 Left Arm Kettlebell Push Press
Rest 3′
And come back
Sport Specific
EMOM 15′
Odd: 5 Heavy Double Dumbbell Thrusters + 5m Handstand Walk
Even: 30″ max effort Strict Box Dips
Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Thursday
Mobility & Myofascial Release
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Friday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Squat Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
Skills Development
Banded Skip
20″ ON – 20″ OFF x 6
Hollow Position
Accumulate 100 Hollow Rocks ‘Tommi Style’
Hollow Rocks Tommi Style
Strength & Power
Handstand Strength
22 Full Plank Shoulder Tap
10 Push Ups
22 45° Handstand Shoulder Tap
10 Push Up
22 Handstand Shoulder Tap
10 Push up
Rest 2′
22 Full Plank Shoulder Tap
5 Push Ups
22 45° Handstand Shoulder Tap
5 Push Up
22 Handstand Shoulder Tap
5 Push up
Rest 2′
22 Full Plank Shoulder Tap
22 45° Handstand Shoulder Tap
22 Handstand Shoulder Tap
Reserved for ONAIR
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Parallette Box Dip
3 Reps T 3.3.X.0 + Max Reps
Rest 2′ x 3 set
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EMOM 9′
1 Ring Muscle Up
10 Ring Swing Top Position
Sport Specific
AMRAP 12′
4 Single Dumbell Devil Press 25/17.5 Kg
8 Hang Clean & Jerk
16 Sit Up
Stretching & Mobility
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
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Saturday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
Upper Body Mobility Routine N.2
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
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
General Warmup
2 Sets for Quality
- Half Kneeling 3 Position, 15″ each
- 12/15 TK Band Pull Down Straight Arm
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
Half Kneeling 3 Position
TK Band Pull Down Straight Arm
Plank Ring Hold
Skills Development
‘Ovetto’
5 x 10″
Rest 90″ b\s
Ovetto
Ovetto Scaled
Parallette Freestanding near Wall
Practice 10′ then find your Max Effort
Strength & Power
6 Straddle Ups
15 Straddle V-Ups
Rest 1′
6 + 6 Straddle Sit Extension
6 Straddle Ups
12 Straddle V-Ups
Rest 1′
6 + 6 Straddle Sit Extension
6 Straddle Ups
9 Straddle V-Ups
Rest 1′
6 + 6 Straddle Sit Extension
6 Straddle Ups
6 Straddle V-Ups
Rest 1′
6 + 6 Straddle Sit Extension
6 Straddle Ups
3 Straddle V-Ups
Straddle Sit Extension
Straddle Up
Straddle V-Up
EMOM 9′
2 Toes to Ring
1 Ring MU
Every minute add 2 Toes to Ring
Sport Specific
Every 3′ x 30′
5 Bar Muscle Up
10 Alt. Single Dumbell Squat Snatch 22.5/15
7m Handstand Walk
Max Cal AB
Stretching & Mobility
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2