Monday
Routine
Squat Routine
Reserved for ONAIR
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Ankle Mobility – Part 3
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General Warmup
3 Rounds for Quality
10 Kneeling Squat
5 Rollout
Strength
Back Squat
10 x 8 reps @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Reserved for ONAIR
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Box Squat
EMOM 10′
2 Box Squat @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent]
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Skills
Kettlebell Flow
Barbo Flow II – EMOM 20′
1st – 1 Right + 1 Left + 1Right
2nd – 1 Left + 1 Right + 1 Left
3rd – 1 Right + 1 Left
4th – 1 Right
5th – 1 Left
Barbo Flow II
Workout
For Time
30 Power Clean [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
30 Pull-ups
20 Power Clean [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
20 Chest to Bar Pull-ups
10 Power Clean [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
10 Bar Muscle-ups
Functional Strength
Hypertrophy Training
5 Sets of:
30″ Banded Push Ups
30″ Lower Fly Pull
30″ Banded Chest Press
30″ Fly Chest Press
30″ Valley Press
2′ rest between sets
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
Tuesday
Routine
Bodyweight Routine
Reserved for ONAIR
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Ankle Mobility – Part 2
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General Warmup
EMOM 6′
15″ Skip
4 Burpees
Lactic
Lactic tolerance
For Time
1000m Row
2000m Bike Erg
rest 1’30
For Time
2000m Bike Erg
1000m Ski Erg
rest 1’30
For Time
1000m Ski Erg
1000m Row
Skills
Reserved for ONAIR
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Gymnastic Strength
Hand Stand Strength
Inverted TABATA (10” ON – 20” OFF)
Handstand Hold Arms Flex
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Workout
AMRAP 12′
30 Wall Ball
rest 15″
30 A Swing 32/24Kg
rest 15″
30 Box Jump
rest 15″
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
15 Glute Bridge Floor Press
15 Glute Bridge Elbowing Floor Press
15 Arnold Z Press
Then switch side
2’ rest between each set
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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′
Wednesday
Routine
Bodyweight Routine N.2
Reserved for ONAIR
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Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.[/um_show_content]
General Warmup
3 Rounds for Quality:
6 Hollow Rock
3 Inverted Burpees to Tuck Handstand
Strength
For Quality
Every 4′ for 12′
20 GHD Situps
15m Handstand Walk
10 Overhead Squat @ [percent value=’35’ of=’Snatch’ in=’kg’][/percent]
Reserved for ONAIR
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rest 4′
Every 4′ for 12′
10 Strict HSPU
10 Strict Chin-ups
10 Strict T2B
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Skills
Kettlebell Flow
Atlanta – Working Protocol:
3 Waves only Right Arm
3 Waves only Left Arm
2 Waves only Right Arm
2 Waves only Left Arm
1 only Right Arm
1 only Left Arm
rest 1′ x 5 set
Atlanta
Workout
10 Rounds For Time
10+10 Single Dumbbell Shoulder to Overhead
1 Legless Rope Climb
Functional Strength
Hypertrophy Training
5 Sets of:
In Tall Kneeling Position
15 Kettlebell High Pull
15 Kettlebell Clean
15 Kettlebell Clean & Press
15 Kettlebell Strict Press
then switch side
90″ rest between sets
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
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
Routine
Squat Routine
Reserved for ONAIR
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Ankle Mobility – Part 2
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General Warmup
Lactic
50m Sprint All out Pace
3’ rest x 6 set
Skills
Gymnastic Strength
Core Conditioning 1.0
3 Sets of:
30″ Roll back to L-sit (3” Hold)
30″ Plank
30″ Full Plank
90″ rest between set
Workout
Rest 30”
200m Jog
Rest 30”
800m Run @ 1 Mile Pace
200M Jog
Rest 30”
400m Run @ 1 Mile Pace
Cool Down:
400m nasal breathing easy jog pace
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
5 Sets of:
15 Pull Apart
15 “BTN” Pull Apart
15 Bent Over Pull Apart
15 Bent Over Row
15 Elbowing Bent Over Row
15 High Pull
90” rest between sets
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Stretching & Mobility
Full Body Stretching and Deload N.3
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′
Friday
Routine
Bodyweight Routine
Reserved for ONAIR
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Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
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General Warmup
2 Rounds for Quality:
12 Air Squat Tempo 3.3.3
12 Broomstick Shoudler Traslocation
Strength
Bench Press
10 x 8 reps @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s
Reserved for ONAIR
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Push Press
EMOM 10′
2 Push Press @ [percent value=’72’ of=’Bench-press’ in=’kg’][/percent]
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Skills
Kettlebell Flow
Fort Uitermeer – EMOM 20′
ODD: Start with your right arm
EVEN: Start with your left arm
Fort Uitermeer
Workout
AMRAP 15′
15 Ring Dips
1 Squat Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
15 Cal Assault Bike
1 Squat Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Functional Strength
Hypertrophy Training
5 Sets of:
1’ Plank Ups
1’ Prayer Pushes
1’ Circle Pulls
1’ Scissors
1’ Y Ups
90” rest between each sets
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
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
Saturday
Routine
Squat Routine
Reserved for ONAIR
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Upper Body Mobility Routine N.3
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
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General Warmup
3 Rounds of:
5+5 Bear-Crab Roll
10 Glute Bridge + 10” Hold
Strength
Every 2′ for 16′
1+1+1 Squat Clean @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
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rest 3′
Every 2′ for 16′
1+1+1 Power Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
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Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning 1.0
3 Sets of:
30” Roll back to L-sit (3” Hold)
30” Plank
30” Full Plank
90” rest between set
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Workout
For Quality
3000m Row
300 Double Unders
10 Round of Cindy
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
15 Plank Row
15 Plank Lateral Raises
15 Plank Front Raises
Then switch side
15 Banded Push Ups
2’ rest between each set
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Stretching & Mobility
Full Body Stretching and Deload N.3
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′