Monday
General Warmup (GW)
18′ EMOM
- 45″ Bike
- 6+6 Squat Rotation with Reach
- 40″ Inverted Ring Row Hold
- 8 Both Feet Elevated Split Squat DX Tempo 2-1-2-1
- 16 DownDog Toes Touch 1″ Hold
- 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Inverted Ring Row Hold
Both Feet Elevated Split Squat
DownDog Toes Touch
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
[/um_show_content]
EMOM 12′:
1) 8 Z Press Bottom up (12/8 kg)
2) 8 + 8 Cross Body Kettlebell Pendlay Rows (16/12 kg)[um_show_content roles=’admin,onair,top’]
[/um_show_content]
Z Press Bottom up
Cross Body Kettlebell Pendlay Rows
[um_show_content roles=’admin,onair,top’]Double Dumbbell Bulgarian Split Squat Snatch
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Hang Muscle Snatch
5 x 3 sets @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] Rest 3′ b/s
[/um_show_content]
Power Snatch Touch and Go
7 x 2 sets @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
Rest 3′ b/s
5 x 2 sets @ [percent value=’62’ of=’snatch’ in=’kg’][/percent]
Rest 3′ b/s
3 x 2 sets @ [percent value=’70’ of=’snatch’ in=’kg or time’][/percent]
Rest 3′ b/s
Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
then
4 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
9 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
6 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent]
Rest 3′ then
Back Squat Max Effort
1 set with @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent]
Then
Back Squat in Tempo 3.X.3.X.
3 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent]
Work Capacity (WC)
WC1: For Time:
21 Dumbbell Thrusters 22,5/15Kg
21 Pullups
15 Dumbbell Thrusters 22,5/15Kg
15 Pullups
9 Dumbbell Thrusters 22,5/15Kg
9 Pullups
[/workout_short]
Insert ONLY your WC1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
WC2: AMRAP 8′:
[percent value=”40″ of=”ring-muscle-ups-in-2″ in=””] Ring Muscle-ups[/percent]
7 m Handstand Walk
[percent value=”40″ of=”strict-handstand-push-ups” in=””] Strict HSPU [/percent]
[/um_show_content]
Stretching & Mobility (MS)
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
Tuesday
General Warmup (GW)
18′ EMOM
- 45″ Row
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Tall Kneeling Band Pull
Plank Ring Hold
Tall Kneeling Band Hip Extension + KB Hold
Mobility (MO)
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
BPM Activation (AT)
3 Rounds – Not For Time – Increase Pace Each Round
10 cal AB – Only legs
6 Plank Push ups Rotational Row (15/12 kg)
10 Double Dumbbell Front Rack Cossack Squat (15/12 kg)
10 Rotational Back Extension
10 cal Ski/Row – stiff legs
Plank Push ups Rotational Row
Double Dumbbell Front Rack Cossack Squat
Rotational Back Extension
Power & Power Endurance (PE)
20′ AMRAP Clean & jerk, any style
Start from 40/25 kg, add 5 kg every 5 sets successfully lifted.
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Bench Press Pumping
3 x max effort with empty bar, fast execution, 1′ rest b/s
[/um_show_content]
Bench Press – 3″ stop 1cm from chest during concentric phase
5×5 @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent] Rest 3′
Aerobic Capacity (AC)
6 Rounds For Time
500m Row
50 Double Unders
25 Burpees over Erg
[/workout_short]
Insert ONLY your AC1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
no rest
[workout_short title=’TUE_AC2′ result_type=’time’]
4 Rounds For Time
500m Row
50 Double Unders
25 Burpees over Erg
[/workout_short]
IMPORTANT! Insert your total 10 Rounds time AC1+AC2.
[/um_show_content]
Stretching & Mobility (MS)
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
Wednesday
General Warmup (GW)
18′ EMOM
- 45″ Skierg
- 8 Pigeon with Flex Trunk DX
- 6+6+6 Tall Kneeling Scapula Band
- 8 Pigeon with Flex Trunk SX
- 6+6 Single Leg Hip Thrust Tempo 2-0-1-1
- 6 Half Strict TTB Tempo 2-2-2-2
Pigeon with Flex Trunk
Tall Kneeling Scapula Band
Single Leg Hip Thrust
Half Strict TTB
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Cross Body Single Leg Wall Kettlebell Deadlift (24/20 kg) – 3 sets x 8 + 8 – 45″ rest bet
Reverse Rack Double Dumbbell Squat – Tempo Training 3.3.1.X – 2 sets x 5 – 1′ rest bet
[um_show_content roles=’admin,onair,top’]Banded Reverse Hyper on GHD – 3 sets x 30″ – 1′ rest bet
[/um_show_content]
Strength & Strength Endurance (SE)
Front Squat
3×4 @ [percent value=”77″ of=”squatclean” in=”kg”] [/percent] Rest 3′
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Deadlift – stop 1′ @ 1cm from ground
1 set @ 40/25 kg rest 90″
1 set @ 50/35 kg rest 90″
1 set @ 60/40 kg
[/um_show_content]
Deadlift 3″ stop below the knees
5×5 @ [percent value=”50″ of=”deadlift” in=”kg”] [/percent] Rest 3′ b/s
Deadlift
E2MOM 12′
2 @ [percent value=”80″ of=”deadlift” in=”kg”] [/percent]
Functional Strength (FS)
Functional Strength Hypertrophy – Upper Body
4 Sets – 3′ rest bet
16 Seated Hammers Curl Alternate (15/12 kg)
16 Ring Rows Alternate & Lateral Pull
12 Bench Triceps Curl (15/12 kg)
12 Bar Strict Dips
Seated Hammers Curl Alternate
Ring Rows Alternate & Lateral Pull
Bench Triceps Curl
Bar Strict Dips
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Functional Strength Hypertrophy – Lower Body
4 sets – 3′ rest bet
14 + 14 Double Dumbbell Split Romanian Deadlift (20/15 kg)
12 Double Kettlebell Banded Sumo Deadlift (24/20 kg)
10 Double Kettlebell Front Rack Cossack Squat (16/12 kg)
Double Dumbbell Split Romanian Deadlift
Double Kettlebell Banded Sumo Deadlift
Double Kettlebell Front Rack Cossack Squat
[/um_show_content]
Stretching & Mobility (MS)
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
Thursday
Mobility (MO)
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.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Swim Session (AC)
Warmup
4 x 25 pull buoy breaststrokes rest b/s 30″
rest 2’30”
4 x 50 pull buoy backstroke rest b/s 30″
rest 3′
Technique
4 x 25 pull buoy between knees front crawl only one arm alternated pool rest b/s 45″
rest 1′
4 Rounds of:
25 m backstroke double arms
6 Kettlebell Windmill 16/20 kg
Speed Session
4 x 50 front crawl b/s 20″
rest 2′
Giova’s workout
[workout_short title=’THU_AC1′ result_type=’time’]
2 Rounds for time:
50 m front crawl only kicks
30 burpees
50 m front crawl only kicks
10 alt. pistols
50 m front crawl only kicks
100 airsquat[/workout_short]
200 m swim board only kicks crawl/backstroke switch every 50 m – Using fins – Every turn 5 m of underwater
Rest b/s 1’10”
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Warmup
2 x 100 backststroke/front crawl switch each pool rest b/s 1″
rest 1′
3 x 50 only kick (crawl) do not use swimboard rest b/s 30″
rest 1′
2 x 50 breaststroke only arms rest b/s 30″
rest 3′
Technique
2 x 100 pull buoy between knees: breaststroke/front crawl/backstroke only arms switch each 50m
Rest 2′
6 x 25 front crawl only arms touch bottom/shoulder/head
3 x 50 backstroke double arms rest b/s 10″
Speed Session
Rest 4′ focus on breathing
[workout_short title=’THU_AC2′ result_type=’time’]
For Time
8 x 25 m front crawl
5 burpees every pool[/workout_short]
Rest 4′
Giova’s workout ON AIR
[workout_short title=’THU_AC1′ result_type=’time’]
2 Rounds for time:
50 m front crawl only kicks
30 burpees
50 m breaststroke only arms
10 alt. pistols
100 m front crawl each turn 10 m underwater
100 airsquat[/workout_short]
Rest 3′
250 m swim board using fins
1 pool front crawl
1 pool breastroke only arms
[/um_show_content]
Friday
General Warmup (GW)
15′ EMOM
- 45″ Row
- 6+6 Quadruped Thoracic Spine Rotation with Reach
- 40″ Double KB Plank
- 6+6 Hip Rotation and Extension
- 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
[/um_show_content]
Functional Strength Interval Training
30″ – Single Kettlebell Swing Snatch Homolateral Reverse Lunges Left (16/12 kg)
5″ – Transition
30″ – Single Kettlebell Swing Snatch Homolateral Reverse Lunges Right (16/12 kg)
5″ – transition[um_show_content roles=’admin,onair,top’]
[/um_show_content] 1′ rest x 2 sets
Single Kettlebell Swing Snatch Homolateral Reverse Lunges
[um_show_content roles=’admin,onair,top’]Ring Push ups & Front Raise
[/um_show_content]
Power & Power Endurance (PE)
20′ AMRAP 1 Snatch any style + 1 Hang Squat Snatch
Start from empty bar, add 5 kg every 5 sets successfully lifted
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Push Press
8 x 4 @ [percent value=”70″ of=”bench-press” in=”kg”] [/percent] Rest 3′
[/um_show_content]
Strength & Strength Endurance (SE)
Box Squat
Ramping by triple until @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
then
4 x 4 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
4 x 2 @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
Work Capacity (WC)
3 Rounds For Time:
21 Toes to Bar
15 Double Dumbbell hang Clean & Jerk 2×22,5/15
9+9m carry 2 heavy Kettlebell (40/32 or 32/24)
[/workout_short]
Insert ONLY your WC1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
rest 1′
[workout_short title=’FRI_WC2′ result_type=’time’]
3 Rounds For Time:
21 Knees to Elbow * knees must touch the Elbow!!! (NOT KNEES TO ARMS)
15 Double Dumbbell hang Clean & Jerk 2×22,5/15
9+9m Handstand Walk[/workout_short]
Insert ONLY your WC2 score.
[/um_show_content]
Stretching & Mobility (MS)
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
Saturday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Mobility (MO)
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
Activation (AT)
Functional Strength Interval Training
30″ – Lateral Plyo Push ups
5″ – Transition
30″ – Kettlebell Burpees Clean & Jerk Step up (16/12 kg)
5″ – Transition[um_show_content roles=’admin,onair,top’]
[/um_show_content] 2′ rest x 2 sets
Lateral Plyo Push ups
Kettlebell Burpees Clean & Jerk Step up
[um_show_content roles=’admin,onair,top’]Ring L-sit Fluttered
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Hang Muscle Clean
5 x 3 sets @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] Rest 3′ b/s
[/um_show_content]
Power Clean
7 x 2 sets @ [percent value=’55’ of=’squatclean’ in=’kg or time’][/percent] Rest 3′ b/s
5 x 2 sets @ [percent value=’62’ of=’squatclean’ in=’kg or time’][/percent] Rest 3′ b/s
3 x 2 sets @ [percent value=’70’ of=’squatclean’ in=’kg or time’][/percent] Rest 3′ b/s
Aerobic Capacity (AC)
Breathing Work
30″ Run – Nasal Breathing
30″ rest
30″ Bike – Nasal Breathing
30″ rest
30″ Run – Mouth Breathing
30″ rest
30″ Bike – Mouth Breathing
30″ rest
Max Meter effort 2 Kettlebell Suitcase Carry (40/32 kg) – APNEA
Kettlebell Suitcase Carry
For Time
200m Run
20/13 Cal Bike
400m Run
20/13 Cal Bike
800m Run
20/13 Cal Bike
1mile Run
20/13 Cal Bike
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
no rest then
800m Run
20/13 Cal Bike
400m Run
20/13 Cal Bike
200m Run
20/13 Cal Bike
[/um_show_content]
Stretching & Mobility (MS)
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