Monday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
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
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Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
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Reserved for ON AIR
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Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
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Reserved for ON AIR
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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
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General Warmup (GW)
5 Rounds Not For Time
20 Reverse Single Unders
200mt Run
Activation (AT)
2 Rounds – For QualityGoblet Theraband Tempo Squat 3.3.1 (16/12 kg) – 10 reps
Wall Face HSPU – 5 reps
[um_show_content roles=’admin,onair,top’]Double Kettlebell Front Rack Cossack Squat (12/8 kg) – 12 reps
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Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
5×4 @ [percent value=”78″ of=”backsquat” in=”kg”] [/percent]
Rest 2′ b/s
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
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Every 5′ for 20′ – Push hard as you can
15/11 Cal Bike Push Hard as you can
10 Burpees Box Jump Over
10m Handstand walk
rest back spin easy
x 4 rounds
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Work Capacity (WC)
In 3 minutes perform:
BUY IN
– 40 Wall-ball, 6/9Kg (tie-break time)
THEN, FOR MAX POINTS
– Pull-up (1pt/rep)
OR *
– Muscle-up (10pts/rep)[* choose one, mixing up is not allowed]
[/workout_short]
Insert ONLY your ITS_Q1 score.
[workout_short title=’ITS_Q2′ result_type=’reps’]
In 3 minutes perform:
BUY IN
– 40 Box Jump Over, 50/60cm (tie-break time)
THEN, FOR MAX POINTS
– Single Under (1pt/rep)
OR *
– Double Under (10pts/rep)[* choose one, mixing up is not allowed]
[/workout_short]
Insert ONLY your ITS_Q2 score.
[workout_short title=’ITS_Q3′ result_type=’reps’]
In 3 minutes perform:
BUY IN
– 30/40cal Row (tie-break time)
THEN, FOR MAX POINTS
– Deadlift, 65/100Kg (1pt/rep)
OR *
– Clean, 65/100Kg (10pts/rep)[* choose one, mixing up is not allowed]
[/workout_short]
Insert ONLY your ITS_Q3 score.
Active rest on Bike or Row for 20′ then
[workout_short title=’ITS_W1′ result_type=’time’]
For time, 5/8/13 reps of:
Hang Squat Snatch, 45/60Kg
Toes to bar
[/workout_short]
Insert ONLY your ITS_W1 score.
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WC3: FROM 24:00 TO 36:00 – AMRAP 12′
60 Front Burpees OTB
50 Deadlift 60/40Kg
40 One Arm Dumbbell Hang Clean&Jerk 25/17.5Kg
30 Toes To Bar
20 Shoulder to Overhead 60/40Kg
10 Shouldering Atlas/D-Ball 115/75lbs
[/workout_short]
Insert ONLY your WC3 score.
Rest more than 1 hour then
[workout_short title=’WC4′ result_type=’time’]
WC4: 10 Rounds For Time
6 Wall Ball 15/9Kg
3 Ring Muscle Ups
1 Hang Snatch @92Kg OR scale to [percent value=”80″ of=”snatch” in=”kg”] [/percent]
[/workout_short]
Insert ONLY your WC4 score.
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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
Warmup Accessory (WA)
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.
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
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Upper Body Activation Routine N.2
7 Exercises:
- Pull down in Hip Hinge position – 12/15 reps,
- Half Kneeling position: pull with arm close the body – 12/15 reps
- Half Kneeling position: high pull with neutral grip – 12/15 reps
- Tall Kneeling position First movement – 8/10 reps (Adduction + Abduction = 1 Rep)
- Tall Kneeling position Second movement – 8/10 reps (Adduction + Abduction +Press = 1 Rep)
- Tall Kneeling position First movement – 8/10 reps (Triceps OH Extension = 1 rep)
- Tall Kneeling position Second movement – 8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
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Reserved for ON AIR
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Lower Body & Core Activation Routine N.2
7 Exercises:
- Trunk rotation with leg on the box – 10 reps each side
- Pallof press – 6/8 reps in each movement: medium press, high press, low press, complete movement.
- Single leg hip thrust – 10/12 reps each side, hold 1” in top position
- Elbow side plank with bench – hold 10” and then 10/12 reps
- Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold + 6/8 reps
- Single leg RDL hold with high elbow – hold 30” each leg
- Single leg RDL with high elbow – 6/8 reps each leg
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General Warmup (GW)
5 Rounds Not For Time
10 Hollow Rock
8 Cal Bike Back Spin
8 Cal Ski or Row
BPM Activation (AT)
10 cal AB
Double Kettlebell Over Head Carry (16/12 kg) – 20 mt
Double Dumbbell Front Rack Step Up (15/12 kg) – 12 reps
10 cal Row
Double Kettlebell Over Head Carry
Double Dumbbell Front Rack Step Up
Power & Power Endurance (PE)
Snatch – Any Style
Ramping by Single until reach [percent value=”85″ of=”snatch” in=”kg”] [/percent] then with fastest pace as possible:
Sport Specific – Snatch – Any Style
From 00:00 to 03:00 – 2 Rounds For Time of
1 Rounds of Cindy
15 GHD SitUps
From 03:00 to the remaining time until fail
30″ to lift @[percent value=”78″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”81″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”83″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”86″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”88″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”91″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”93″ of=”snatch” in=”kg”] [/percent]
Notes. You have as many attempt you need into 30″ windows. Stop if you don’t reach a successfully lift during the lift window
Work Capacity (WC)
For time (time cap 4 minutes), 3 rounds of:
8 D-Ball Shouldering, 35/50Kg
3/5/8 Ring Muscle up Or Scale to 3/5/8 Ring Pull up
[/workout_short]
Insert ONLY your ITS_W2 score.
Rest 1 minute.
At the 5 minute mark Event 3 will begin.
[workout_short title=’ITS_W3′ result_type=’time’]
For time (time cap 4 minutes), 3 rounds of:
3/5/8 Thruster, 55/80Kg OR scale to Squat Clean
2x10m D-Ball Carry, 35/50Kg
[/workout_short]
Insert ONLY your ITS_W3 score.
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Rest more than 1 hour then
[workout_short title=’TUE_WC3′ result_type=’time’]
WC3: For Time
15 Bar Muscle-Ups
20mt Overhead Lunges Axle 75Kg
20mt Front Rack Lunges Axle 75Kg
15 Bar Muscle-Ups
[/workout_short]
Insert ONLY your WC3 score.
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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
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
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)
Reserved for ON AIR
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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
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Reserved for ON AIR
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Glutes & Hamstrings Activation – Part 4
15 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
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Reserved for ON AIR
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Glutes & Hamstrings Activation – Part 5
15 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
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General Warmup (GW)
5 Rounds Not For Time
20 Single Unders
10 Arch Rock
10 Mountain Climber
Activation (AT)
2 Rounds – For Quality
Banded Chin Ups – 10 reps
Single Kettlebell Thruster Theraband (16/12 kg) – 10 + 10 reps
[um_show_content roles=’admin,onair,top’]Half Kneeling Double Arnold Press (15/12 kg) – 8 reps
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Strength & Strength Endurance (SE)
Reserved for ON AIR
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Every 3′ FOR 12′
12 Double Dumbbells Clean&PushPress 2×25/17.5kg
1 Peg Board Ascent (or 1 seated legless Rope Climb 4,5mt)
12mt Handstand Walk
1 seated legless Rope Climb 4,5 m
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Work Capacity (WC)
In 6 minutes perform:
BUY IN, 3 ROUNDS FOR TIME OF:
200m Run
5/8/13 Handstand Push up (tie-break time)
THEN, FOR MAX REPS:
– Overhead Squat, 55/80Kg
[/workout_short]
Insert ONLY your ITS_W4 score.
Active 20′ rest on Bike or Row
[workout_short title=’ITS_W5′ result_type=’reps’]
In 5 minutes perform
BUY IN, 1 ROUND OF “DT” 45/70KG:
12 Deadlift
9 Hang Power Clean
6 Push Jerk (tie-break time)
THEN, FOR MAX WEIGHT:
1RM Bear Complex
[/workout_short]
Insert ONLY your ITS_W5 score.
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Aerobic Capacity (AC)
EMOM 30′
1st – 15/12 cal Row
2nd – 15 Thruster Empty Bar
3rd – 40 Double Unders
4th – 15 Sumo Deadlift high Pull Empty Bar
5th – 15/12 Cal Bike
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