Monday
Routine
Frog Hip Mobility Routine
Notes.
Frog Hip Mobility Routine
- 5 HK Hip Extension
- 5 HK External Rotation Hip extension
- 5 HK Internal Rotation Hip extension
- Other Side
- 5 Groin Stretch Orizzontal Foot
- 5 Groin Stretch Vertical Foot
- 5 Groin Hip Extension Vertical Foot
- Other Side
- Frog Position Right Leg 20” Hold and Left Leg Push 20” On the Ground
- Other Side
- Frog Position Right Leg Hold in Maximal Internal Rotation while Left Leg perform 10 Internal Rotation
- Other side
- 90/90 5 Hip Extension 5” Eccentric Descent
- Other Side
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
3 Rounds for Quality
10 Forward + Backward Lunges
5 Rollout
Strength
Primal Move – Animal Flow
10 alt. Figure 4 Lunge Get Up
10 alt. Spider Monkey Crawl
10 alt. Leg Back Sweep
Rest 1’ x 5 set
Quadruped Figure 4 Lunge
Spider Monkey Crawl
Leg Back Sweep
Back Squat
10 x 10 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=’90’ of=’backsquat’ in=’kg’][/percent]
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Skills
Kettlebell Flow
Pietralacroce – Every 90″ x 15′
1 Right + 1 Left
Pietralacroce
Workout
EMOM 20’
1st) 8 Power Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
2nd) [percent value=’66’ of=’maxpull-ups’ in=”]Pull-ups[/percent]
Cool Down
1’ Skip easy pace
20 plank pose shoulder tap
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
Ankle Mobility – Part 2
General Warmup
EMOM 6’
15″ Front Jumping Jacks
15” Skip
Lactic
Lactic tolerance
For Time
10 Burpees
2000m Row or 4000m Bike
10 Burpees
Reserved for ONAIR
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rest 1:30
For Time
20 Burpees
1500m Row or 3000m Bike
20 Burpees
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rest 1:30
For Time
30 Burpees
1000m Row or 2000m Bike
30 Burpees
Skills
Gymnastic Strength
Hand Stand Strength
5 Sets of:
1 Push up
10” Plank
10” 45º Handstand
10” Handstand
1 Strict Handstand Push up
1’ rest between set
Jumping Rope
Newbie
12 Rounds of
12 Right Arm both handles Double Unders
12 Left Arm both handles Double Unders
rest 15″ b/s
6′ Work:
25″ Skip Under
10″ Single Unders
15″ Double Unders
10″ Rest
Advanced
AMRAP
Max effort Double Unders in 2 Breath Cycle
Rest 2′
Max effort Double Unders in 3 Breath Cycle
Rest 2′
Max effort Double Unders in 4 Breath Cycle
Rest 2′
Max effort Double Unders in 3 Breath Cycle
rest 2′
Max effort Double Unders in 2 Breath Cycle
Workout
AMRAP 18’
20 Tuck Crunches
15 Arch Rock
10 Inchworm Push-ups
15 Single Dumbbell Thrusters
20 Single Dumbbell alt. Snatch
Cool Down:
3 Rounds for Quality
10 Air Squat
30” Plank Hold
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
12 Wide Seated Close Grip Curl
12 Wide Seated Close Grip Press
12 Wide Seated Close Grip Chest Press
12 Wide Seated Close Grip Triceps Extension
2’ rest between sets
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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′
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
Routine
Bodyweight Routine N.2
General Warmup
3 Rounds for Quality:
5+5 Side Lunges
15+15″ Side Plank hold
Strength
For Quality
Every 4′ for 12′
3 Rounds of
8 GHD Situps
5m Handstand Walk
3 Overhead Squat @ [percent value=’35’ of=’Snatch’ in=’kg’][/percent]
Reserved for ONAIR
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rest 4′
Every 4′ for 12′
3 Rounds of
4 Strict HSPU
4 Strict Chin-ups
4 Strict T2B
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Skills
Kettlebell Flow
Massignano
8 Unbroken alt. Set
rest 1′
6 Unbroken alt. Set
rest 45″
4 Unbroken alt. Set
rest 30″
2 Unbroken alt. Set
rest 30″
4 Unbroken alt. Set
rest 45″
6 Unbroken alt. Set
rest 1′
8 Unbroken alt. Set
Massignano
Workout
30 Rounds for time
1 Power Clean @ [percent value=’66’ of=’cleanjerk’ in=’kg’][/percent]
3 Push-ups
5 Wall Ball
Cool Down:
EMOM 4’
10 Situps
Functional Strength
Hypertrophy Training
4 Sets of:
12 Half Kneeling Curl
12 Half Kneeling High Pull
12 Half Kneeling Snatch
12 Half Kneeling Shoulder Press
Then switch side
2’ rest between sets
2′ rest between sets
Stretching & Mobility
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
Routine
90/90 Hip Mobility Routine
Notes.
90/90 Hip Mobility Routine
- 10 Passive Flex Trunk with Arms
- 5 Posterior Leg Lift with 5” Hold
- 5 Flex Trunk with 5” Hold
- 5 Flex Trunk
- Other side
- 10 Alternate Pancake Touch the Feet
- 5 Pancake Trunk Rotation
- 5 Pancake Trunk Rotation with Reach
- Other Side
- 5 Hip External Rotation with Hands stop Opposite Hip
- 5 Hip External Rotation with Isometric Hold Opposite Hip
- Other Side
- 10 Alternate Open Hip
Ankle Mobility – Part 2
General Warmup
Lactic + Aerobic (RUN)
Suicide Sprint
5 sets of:
10 + 10 + 20 + 20 m Shuttle Sprint
Rest 3′
Run
8 sets of:
200 m Run @ 1 mile pace
Rest 15″
400 m jog
4 sets of:
400 m @ 1 mile pace
Rest 30″
Cool Down
400 m nasal breathing easy jog pace
Skills
Gymnastic Strength
Core Conditioning 5.0
3 Waves of:
Plank position
6+6” Right Leg Kick
6+6” Left Leg Kick
Then
Stiff Arms Bridge
6+6” Right Leg Kick
6+6” Left Leg Kick
30” rest
Workout
Total Body Workout
EMOM 10′
1st) 10 Toes touch + 6 Side Kick
2nd) 10 Chair Squat + 6 Flexed Legs Hollow Rock
Then
EMOM 10′
1st) 5 Pull-ups or Row (table is ok) + 10 Push-ups + 15 Air Squat
2nd) easy pace Down&up
Then
EMOM 10′
1st) 5 Strict Pull-ups or 5 Deficit Row (table is ok) + 10 Clapping Push-ups + 15 Air Squat Jump
2nd) easy pace no Push-ups Burpees
Then
EMOM 10′
1st) 5 Pull-ups or Row (table is ok) + 10 Push-ups + 15 Air Squat
2nd) easy pace Down&up
Then
EMOM 10′
1st) 10 Toes touch + 6 Side Kick
2nd) 10 Chair Squat + 6 Flexed Legs Hollow Rock
Functional Strength
Hypertrophy Training
4 Sets of:
12 Reverse Curl
12 OUT Curl
12 IN Curl
12 Preacher Curl
Then switch side
2’ rest between sets
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′
Friday
Routine
Squat Routine
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
General Warmup
2 Rounds for Quality:
12 Broomstick Squat Position Shoudler Traslocation
12 Broomstick Thrusters
Strength
Primal Move – Animal Flow:
10 alt. Cartwheel
Then
5 Rounds of
1 Inchworm
1m+1m Lateral Bear Crawl
Cartwheel
Inchworm
Bench Press
10 x 10 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′
3 Push Press @ [percent value=’70’ of=’Bench-press’ in=’kg’][/percent]
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Skills
Kettlebell Flow
Collemarì – 20′ AMRAP
Collemarì
Workout
For Time – Ladder 10 to 1:
Ring Muscle Ups
Hang Power Clean @50/35Kg
Step Over Box Dumbbell 22,5/15Kg
Cool Down:
20 Broomstick OHS
10 Burpees Over Broomstick
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
Saturday
Routine
Bodyweight Routine N.2
General Warmup
3 Rounds of:
5+5 Bear-Crab Roll
5+5 SIngle Leg Glute Bridge + 8” Hold
Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning 3.0
L-position , back on ground
5 Sets of:
10 Alt. Lateral
10 L-situp
10” Hold
1’ rest between set
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Jumping Rope
Newbie
25 Rounds of
4 Low Jump Single Unders
1 High Jump Single Under
no rest if possible
25 Rounds of
4 Low Jump Single Unders
1 Double Under
no rest if possible
Advanced
For Time
25 Unbroken Double Unders
Workout
For Quality
1′ max Cal Row or Bike –> Calculate your AVG Watt
rest 5′ then
Max Meters until you Row or Bike over 90% of AVG Watt
rest 1′
Max Meters until you Row or Bike over 85% of AVG Watt
rest 1′
Max Meters until you Row or Bike over 80% of AVG Watt
rest 1′
Max Meters until you Row or Bike over 75% of AVG Watt
Cool Down:
3’ easy Row
Functional Strength
Hypertrophy Training
4 Sets of:
12 Power Swing Curl
12 Power High Pull
12 Chainsaw High Pull
12 Chainsaw Shoulder Press
Then switch side
2’ rest between sets
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′