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Monday

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 

Activation (AT)

2 Sets for Quality
  1. 10 Prone Shoulders Angel
  2. 10+10 Half Kneeling Chop
  3. 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Video
Half Kneeling Chop
Video
Kneeling Squat Eccentric Quadriceps
Video
2 Sets of:

10 Tall Kneeling Z Press KB Bottom Up (12/8 kg)

8 + 8 Single Kettlebell Over Head Homolateral Bulgarian Split Squat (12/8 kg)

Reserved for ON AIR

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10 Pike Shoulder Open Up

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1′ rest b/s

Tall Kneeling Z Press KB Bottom Up
Video
Single Kettlebell Over Head Homolateral Bulgarian Split Squat
Video
Reserved for ON AIR

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Pike Shoulder Open Up
Video

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Power & Power Endurance (PE)

Barbo’s 2013 back rack midline protocol.

Add 2,5 Kg Every Minute (20/22,5/25/27,5/30….)[workout_short title=’DROP’ result_type=’reps’]

EMOM – Death By

Drop Snatch, start from empty bar

Notes. Put Bar on Back Rack position, then push under the bar as fast as you can without any hip engagement.

[/workout_short]

Insert ONLY your DROP SNATCH score

when you fail, rest 1′ then

[workout_short title=’BALANCE’ result_type=’reps’]

EMOM – Death By

Snatch Balance, start from Drop Snatch load Fail

Notes. Push Under the bar as fast as you can with hip engagement, Focus to NOT push the bar but push under yourself. Target is less bar ROM.

[/workout_short]

Insert ONLY your SNATCH BALANCE score

when you fail, rest 1′ then

[workout_short title=’OHS’ result_type=’reps’]

EMOM – Death By

Overhead Squat, start from Snatch Balance load Fail

Notes. Push the bar in overhead position then start Overhead Squat, Focus on midline.

[/workout_short]

Insert ONLY your OVERHEAD SQUAT score

when you fail, rest 1′ then

[workout_short title=’BTNJERK’ result_type=’reps’]

EMOM – Death By

Back Rack Jerk

[/workout_short]

Insert ONLY your BEHIND THE NECK JERK score

Notes. You can retry on the minute if you think that you’ll be able to lift the weight.

Work Capacity (WC)

ITS Q.1-Q.2-Q.3

In 3′
25 Cal Ski Erg

then

max effort HSPU

rest 1′

In 3′
25 Double Kettlebells Deadlift

then

max distance Bike Erg

rest 1′

In 3′
25 Cal Row

then

max effort Thrustes 70/45Kg

Accessory (AY)

Kettlebell Armbar

6×5+5 – Load By Feel

Kettlebell Windmill

6×5+5 – Load By Feel

EMOM 5′

3 Rope Climb

Notes. Focus on fast negative phase

Stretching & Mobility (MS)

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

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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)

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video
EMOM 6′

1) 8 Reverse Rack Double Dumbbell Squat (12/10 kg) – 2″ hold bottom position

2) 8 Kang Squat – Empty Barbell – 2″ hold each position

Reserved for ON AIR

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3) 12 Lateral Ring Stir the Pot

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Reverse Rack Double Dumbbell Squat
Video
Kang Squat
Video
Reserved for ON AIR

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Lateral Ring Stir the Pot
Video

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Power Endurance (PE)

Every 30″ for 2′

5 Hang Squat Snatch – use bouncing [percent value=’33’ of=’snatch’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

5 No Hip Below the Knees Hang Squat Snatch [percent value=’33’ of=’snatch’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

5 No Hip Squat Snatch t&go [percent value=’33’ of=’snatch’ in=’kg’][/percent]

Notes. Focus on Elbows turnover and midline.

Strength & Strength Endurance (SE)

Tempo Back Squat 5.0.5.0

5×5 @ [percent value=’40’ of=’Backsquat’ in=’kg’][/percent] rest 2′ b/s

Back Squat

4 @ [percent value=’65’ of=’Backsquat’ in=’kg’][/percent] rest 2′
4 @ [percent value=’70’ of=’Backsquat’ in=’kg’][/percent] rest 2′
4 @ [percent value=’75’ of=’Backsquat’ in=’kg’][/percent]

Reserved for ON AIR

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Every 2′ for 16′ – Box Squat

2 @ [percent value=’80’ of=’Backsquat’ in=’kg’][/percent]

Pull-ups

[percent value=’33’ of=’maxpull-ups’ in=”]Strict Pull-ups[/percent] +[percent value=’50’ of=’maxpull-ups’ in=”]Kipping Pull-ups[/percent] +[percent value=’66’ of=’maxpull-ups’ in=”]Butterfly Pull-ups[/percent]

Rest 1:3 (triple work time) x 3 sets

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Work Capacity (WC)

For Time

6.9.12 Squat Snatch @40/25Kg – Pull-ups
1000/900m Ski Erg
12.9.6 Wall Ball 15/9Kg – SDHP 40/25Kg

Notes. Score A is from beginning to the end of Ski Erg Distance. So you should start without any esitation on transiction. Fast from the beginning and steady pace on Ski Erg. Focus on first phase, start fast on Ski, and after 600 m slow down, recover yourself a little bit for push hard on the second event of 12.9.6 WB and SDHP AS FAST AS YOU CAN. So you can find the difference on your ability to slow down your pace and recover yourself on the Ski just before start the 2nd event.

Rest 1 hour then

For Time

10m OH Lunges 70/45Kg
10m HSW
20/15 RMU
10m HSW
10m OH Lunges
5+5+5+5 STOH

Notes. You know that the difference will be on the RMU. So you can split it into a first big set and split the remain into mini set. If you are a man and you are be able to complete 12 RMU Unbroken during the first set, try to rest less and restart with 3, 3 and last 2 reps for complete 20 designated reps. STOH at the end will be difficult if you reached a fast pace before. Stay Focused to work with your legs and find a big hip engagement.

Stretching & Mobility (MS)

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

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 3
Video

Activation (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video
2 Sets of:

5 + 5 Half Kneeling Kettlebell Windmill (12/8 kg)

8 + 8 Single Kettlebell Push Jerk theraband (12/8 kg)

Reserved for ON AIR

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8 + 8 Single Dumbbell Split Jerk Balance (15/10 kg)

[/um_show_content]

1′ rest b/s

Half Kneeling Kettlebell Windmill
Video
Single Kettlebell Push Jerk theraband
Video
Reserved for ON AIR

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Single Dumbbell Split Jerk Balance
Video
Monopodalic Jump and land without shoes

6 Forward jump and land right foot
6 Backward jump and land right foot
6 left jump and land right foot
6 right jump and land right foot
40″ close your eyes and hold the position with knee and hip flexed
rest 30″ repeat on left side

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Power & Power Endurance (PE)

Barbo’s 2013 front rack midline protocol

Add 2,5Kg Every Minute
Start protocol from Ground [workout_short title=’DROPJERK’ result_type=’reps’]

EMOM – Death By

Drop Jerk, start from empty bar

Notes. Put Bar on Front Rack position, then Push Under the bar as fast as you can like a Squat Jerk but without any hip engagement

[/workout_short]

Insert ONLY your DROP JERK score

When you fail, rest 1′ then

[workout_short title=’SQUATJERK’ result_type=’reps’]

EMOM – Death By

Squat Jerk, start from Drop Jerk load Fail

Notes. Push Under the bar as fast as you can with hip engagement, Focus to NOT push the bar but push under yourself. Target is to find less bar ROM.

[/workout_short]

Insert ONLY your SQUAT JERK score

When you fail, rest 1′ then

[workout_short title=’JERK’ result_type=’reps’]

EMOM – Death By

Jerk, any style, start from Squat Jerk load Fail

[/workout_short]

Insert ONLY your 1RMJERK score

Notes. You can retry on the minute if you think that you’ll be able to lift the weight
Every 30″ for 2′

5+5 Single Kettlebells Russian Swing 32/24Kg
rest 1′

Every 30″ for 2′

5 Double Kettlebells Russian Swing 2×32/24Kg
rest 1′

Every 30″ for 2′

5+5 Single Kettlebell Snatch 32/24Kg
rest 1′

Every 30″ for 2′

5 Double Kettlebells Snatch 2×24/20Kg
rest 1′

EMOM for 2′

5 Double Kettlebells Snatch 2×32/24Kg

Work Capacity (WC)

5 Rounds For Time

150m Assault Run
2 Squat Clean, 110/75Kg

rest 1 hour then

10 Rounds for Time

2 BMU
4 Alt. Pistol Squat
8 Kettlebell Snatch 32/24Kg (4+4)

Stretching & Mobility (MS)

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

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General Warmup (GW)

15′ EMOM
  1. 45″ Row
  2. 6+6 Quadruped Thoracic Spine Rotation with Reach
  3. 40″ Double KB Plank
  4. 6+6 Hip Rotation and Extension
  5. 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Video
Double KB Plank
Video
Hip Rotation and Extension
Video
Single Arm Ring Row Hold
Video

Swim Session (AC)

Beginner

Warmup
1 x 50 m backstroke
rest 30”
4 x 25 front crawl rest b/s 10”
rest 30”
2 x 25 m backstroke
rest 1’
4 x 50 m backstroke/breaststroke only arms switch each 25m rest b/s 1′
rest 2’
4 x 50 m swim board rest b/s 1’
rest 30”
Technique
6x 25 m front crawl pull buoy rest b/s 20”
rest 1’
2 x 25 m backstroke rest b/s 30”
rest 1’
4x 25 m front crawl pull buoy rest b/s 20”
rest 1’
4x 25 m front crawl swim board rest b/s 20”
Speed
4 x 50 m front crawl rest b/s 1’30”
rest 1’
2 x 50 m backstroke rest b/s 20”
rest 45”
2 x 100 m front crawl rest b/s 25 m backstroke
rest 45”
2 x 100 m front crawl rest b/s 25 m backstroke
rest 30”
4 x 25 m backstroke b/s 20”
rest 10”
1 x 100 m front crawl
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

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Advanced

Warmup
2 x 100 m front crawl / backstroke double arms switch each 50 m rest b/s 30″
Rest 2′
4 x ( 25 m + 25 m + 25 m ) backstroke + breaststroke only arms + front crawl rest b/s 1′
Rest 1′
4 x 25 m alternate 1 stroke front crawl one arm/ 2 breaststroke rest b/s 20″
Rest 2’
200 m swim board
Technique
8 x 25 m front crawl pull buoy rest b/s 30”
rest 1’
6 x 25 m front crawl one arms switch each pool rest b/s 45”
rest 1’
4 x 25 m breaststroke only arms/only legs switch each 25 m rest b/s 45”
rest 1’
100 m front crawl only kick use pull buoy instead of the swim board
Rest 1’
100 m front crawl easy pace
Speed
2 x 100 m front aerobic pace rest b/s 50 m backstroke
rest 45”
1 x 50 m front crawl push hard rest b/s 1’
rest 1’
4 x 100 m front crawl push hard/easy pace switch each 50 m rest b/s 30”
rest 30”
1 x 100 m front crawl easy pace
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Advanced II

Full swim skills required
Warmup
4 x 100 m front crawl only arms rest b/s 30”
rest 1’
2 x 100 breaststroke rest b/s 20”
rest 1’
4 x 25 m front crawl use swimboard
rest 1’
2 x 100 swim board easy pace
Technique
6 x 25 m butterfly swim first 10m underwater rest b/s 30”
4 x 25 m front crawl one arm switch each pool rest b/s 25 m backstroke
4 x 25 m butterfly swim first 10m underwater face up rest b/s 30”
4 x 25 breaststroke only arms/only kick switch each 25 m rest b/s 30”
Speed
1 x 100 m medley swimming push hard only front crawl and breaststroke
rest 1’
2 x 100 m front crawl moderate pace swim each pool 10m underwater rest b/s 50 m backstroke easy pace
rest 1’
1 x 100 m medley swimming push hard only front crawl and breaststroke
rest 1’
2 x 100 m front crawl moderate pace swim each pool 10m underwater rest b/s 50 m backstroke easy pace
rest 1’
2 x 100 m front crawl moderate pace rest b/s 20”
rest 45”
8 x 25 breaststroke first 10m underwater/ front crawl @1’
rest 1’
6 x ( 25 m + 25 m ) underwater use fins easy pace / backstroke only arms no rest b/s
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

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Functional Strength (FS)

Functional Strength – Dynamic Load Upper Body Push

3 Sets of:

12 Dynamic Load Bench Press – Load as you feel / Quality Movement

12 Dynamic Push Ups

10 + 10 Half Kneeling Dynamic Mix Load Press – Load as you feel / No Sketchy Movement

1’30 rest b/s

Dynamic Load Bench Press
Video
Dynamic Push Ups
Video
Half Kneeling Dynamic Mix Load Press
Video
Reserved for ON AIR

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Functional Strength – Dynamic Load Upper Body Pull

3 Sets of:

20 Ring Rows Alternate & Lateral Pull

12 Dynamic Band Rows

20 Kettlebell Plank Single Rows Alternated (16/12 kg)

1’30 rest b/s

Ring Rows Alternate & Lateral Pull
Video
Dynamic Band Rows
Video
Kettlebell Plank Single Rows
Video

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Stretching & Mobility (MS)

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

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Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
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
Video
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Saturday

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General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 8 PVC OH Kang Squat 1″Hold @Every Pos
  3. 15 TK Band Pull Down (Pulley) 1″Hold@Bottom
  4. 8+8 Elbow Side Plank Rotation
  5. 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
PVC OH Kang Squat
Video
TK Band Pull Down (Pulley)
Video
Elbow Side Plank Rotation
Video
1 Leg SLDL + Knee Lift
Video

Activation (AT)

EMOM 6′

1) 6 + 6 Single Leg Wall Kettlebell Deadlift (24/20 kg)

2) 16 Single Kettlebell Lateral Russian Swing (24/20 kg)

Reserved for ON AIR

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3) 4 + 4 Mixed Grip Strict Toes To Bar

[/um_show_content]

Single Leg Wall Kettlebell Deadlift
Video
Single Kettlebell Lateral Russian Swing
Video
Reserved for ON AIR

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Mixed Grip Strict Toes To Bar
Video

[/um_show_content]

Strength & Strength Endurance (SE)

2 Stop Deadlift T&go

5×5 @ [percent value=’40’ of=’Deadlift’ in=’kg’][/percent] Rest 2′ b/s

Notes. First stop below the knees after concentric phase. Second stop below the knees after eccentric phase.
Deadlift T&go

4 @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent] rest 2′
4 @ [percent value=’70’ of=’deadlift’ in=’kg’][/percent] rest 2′
4 @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent]

Reserved for ON AIR

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Every 2′ for 16′ – Deficit Deadlift form 2 x 20 Kg Bumper Plate

3 @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent]

Notes. Focus on Leg Push not on Back Pull

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Work Capacity (WC)

[workout_short title=’SAT_WC1′ result_type=’time’]

Team of 2 – For Time

100 Double Dumbbell Thrusters 2×22,5/15Kg
150 Pull-ups
200/160 Cal Bike Erg
250 Double Unders
OTM: 2 Synchro Burpees Box Jump Over[/workout_short]

Stretching & Mobility (MS)

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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