This week there are two different versions of our training program. Choose your favourite:
Monday
Routine
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Squat Routine
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General Warmup
3 Rounds for Quality
10 Forward + Backward Lunges
5 Rollout
Strength
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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
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Skills
Kettlebell Flow
Pietralacroce – Every 90″ x 15′
1 Right + 1 Left
Pietralacroce
Workout
EMOM 21’
1st) 10 alt. Cossack Squat + 5 Burpees
2nd) 20 alt. thrusters (like worm execution) – use kettlebell/dumbbell or heavy object
3rd) 30 flutter kicks
Cool Down
1’ Skip easy pace
20 plank pose shoulder tap
Functional Strength
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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
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Stretching & Mobility
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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
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Tuesday
Routine
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Bodyweight Routine
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General Warmup
EMOM 6’
15″ Front Jumping Jacks
15” Skip
Lactic
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5m weighted backward duck walk
5m bear crawl
5m backward bear crawl
5m burpees forward jumps
5m burpees backward jumps
5m forward sprint
5m backward sprint
Rest 1:2 – Double work time) x 6 sets
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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
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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
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Workout
AMRAP 18’
20 Tuck Crunches
15 Arck Rock
10 Inchworm Push-ups
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
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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
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Wednesday
Routine
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Bodyweight Routine N.2
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General Warmup
3 Rounds for Quality:
5+5 Side Lunges
15+15″ Side Plank hold
Strength
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Broomstick Lifting:
5 Deadlift
5 Front Squat
5 Thrusters
5 Push Jerk
Rest 15” x 10 set
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Skills
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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
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Workout
30 Rounds for time
1 Burpees
3 Push-ups
5 (1+1/4) Air Squat
Cool Down
EMOM 4′
10 Situps
Functional Strength
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Hypertrophy Training
4 Sets of:
12 Reverse Curl
12 OUT Curl
12 IN Curl
12 Preacher Curl
Then switch side
2’ rest between sets
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Stretching & Mobility
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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
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Thursday
Routine
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Bodyweight Routine
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General Warmup
Lactic + Aerobic (RUN)
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Suicide Sprint
5 sets of:
10 + 10 + 20 + 20 m Shuttle Sprint
Rest 3′
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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
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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
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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
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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
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Stretching & Mobility
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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
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Friday
Routine
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Bodyweight Routine N.2
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General Warmup
2 Rounds for Quality:
12 Broomstick Squat Position Shoudler Traslocation
12 Broomstick Thrusters
Strength
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Primal Move – Animal Flow:
10 alt. Cartwheel
Then
5 Rounds of
1 Inchworm
1m+1m Lateral Bear Crawl
Cartwheel
Inchworm
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Skills
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Kettlebell Flow
Collemarì – 20′ AMRAP
Collemarì
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Workout
For Time – Ladder 10 to 1:
HSPU
Back Roll to Candle Stick
alt. Skaters Squat
Cool Down:
20 Broomstick OHS
10 Burpees Over Broomstick
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
5 Sets of:
15 Banded Curl
15 Banded Wide Stance High Pull
15 Banded Close Stance High Pull
15 Banded Strict Press
15 Banded High Elbow Face Pull
2’ rest between sets
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Stretching & Mobility
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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
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Saturday
Routine
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Squat Routine
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General Warmup
3 Rounds of:
5+5 Bear-Crab Roll
5+5 SIngle Leg Glute Bridge + 8” Hold
Strength
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Broomstick Weightlifting
6 Rounds of:
10 Broomstick Snatch Deadlift until knees
10 Hang Snatch Pull
10 Below the Knees Power Snatch
Rest 20″
6 Rounds of:
10 Overhead Squat
10 Drop Snatch
10 BTN Sots Press
Rest 30″
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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
AMRAP 6′
50 Double Unders or Single Unders
25 Arch Rock
50 alt. Step Up on box or chair
25 Hollow Rock
Max reps Burpees
Rest 1:30 x 3 sets
Cool Down
3’ easy jog
Functional Strength
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Hypertrophy Training
4 Sets of:
8 Strict Press
8 Power Strict Press
8 Sots Press
8 Tall Kneeling Strict Press
8 Half Kneeling Strict Press
8 Floor Press
Then switch side
2’ rest between sets
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Stretching & Mobility
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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
[/um_show_content]