This week there are two different versions of our training program. Choose your favourite:
Monday
Routine
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Bodyweight Routine
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General Warmup
3 Sets for Quality
- 12 ALT Downdog Toes Touch (1″ Hold)
- 12 ALT Twist mountain Climber (1″ Hold)
- 8 Toes Touch Squat
Downdog Toes Touch
Twist Mountain Climber
Toes Touch Squat
Strength
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Primal Move – Animal Flow
For Quality
3+3 Beast Reach (3″ Hold)
1+1m Forward & Backward Couching Tiger
6 alt. Monkey Rolls
1′ rest
2+2 Beast Reach (3″ Hold)
2+2m Forward & Backward Couching Tiger
6 alt. Monkey Rolls
1′ rest
1+1 Beast Reach (3″ Hold)
3+3m Forward & Backward Couching Tiger
6 alt. Monkey Rolls
Beast Reach
Couching Tiger
Monkey Rolls
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Skills
Kettlebell Flow
Da Vinci – For Quality
5′ Work – 1′ Rest
4′ Work – 45″ Rest
3′ Work – 30″ Rest
2′ Work – 15″ Rest
1′ Work
Da Vinci
Workout
30″ ON – 30″ OFF x 10 Set of
6 Push-ups then
max effort alt. Backpack Training – Over Head Reverse Lunges
then 1′ rest
30″ ON – 30″ OFF x 10 Set of
6 Air Squat Jump then
max effort Backpack Training – Front Power Press
Backpack Training – Over Head Reverse Lunges
Backpack Training – Front Power Press
Cool Down
20 no push-ups Burpees
Functional Strength
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Hypertrophy Training
4 Sets of:
12 Hammer Front Raises
12 Hammer Lateral Raises
12 Diagonal Raises
12 Arnold 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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Upper Body Mobility Routine N.2 (Class)
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
- Prone Shoulder Angel – 10 reps (slowly)
- Wall Sit With Reach – 10 reps (push the wall with the forearm)
Tuesday
Routine
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Squat Routine
Notes. Follow routine step by step.
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General Warmup
EMOM 9’
- 40″ Walking Push Ups
- 40″ Cossack To Cossack
- 40″ Crab Walk
Walking Push Ups
Cossack to Cossack
Crab Walk
Lactic
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AMRAP 2′
10 Air Squat
10 Deck Squat
10 Burpees
10 Push-ups
10 Mountain Climbers
Rest 30″
AMRAP 2′
10 no broomstick Backpack Squat
10 no broomstick Backpack Thrusters
10 Burpees
10 Push-ups
10 Mountain Climbers
Rest 30″
AMRAP 2′
10 no broomstick Backpack Squat
10 no broomstick Backpack Thrusters
10 no broomstick Backpack Burpees GTOH
10 Clapping Push-ups
10 Jumping Mountain Climbers
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Skills
Gymnastic Strength
Core Conditioning
3 Waves of:
1′ Blocks L-press
1′ Box Full Plank Shift (Straddle Version)
1’Blocks Straddle V-sit
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Jumping Rope
Newbie
6 Rounds of
40″ Side Straddle Jump
20″ Double Unders
40″ Boxer Jump
20″ Double Unders
rest 1′
Side Straddle
Advanced
[workout_short title=’TUE_DU1′ result_type=’reps’]
AMRAP
1’20” Max effort Double Unders
rest 2′ x 4 set
[/workout_short]
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Workout
5 Rounds For Time
12 alt. Backpack Training – Back Cossack Squat
12 Let me Up or Pull-ups
rest 1′ then
5 Rounds For Time
12 alt. Backpack Training – Front Cossack Squat
12 HSPU
Backpack Training – Back Cossack Squat
Backpack Training – Front Cossack Squat
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
15 Suitcase Deficit Split Squat
15 Suitcase Deficit Goblet Squat
15 Front Rack Squat
Then switch side
2’ rest between each 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 Sets for Quality
-
10 Hollow Rocks
-
8 Down&up
- 10m Reverse Crab Walk
Reverse Crab Walk
Strength
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BackPack Lifting
1′ ON – 30″ OFF x 10 set of
ODD Set: 30″+30″ (right&left) – Backpack Training – Split Stance Romanian Deadlift
EVEN Set: 30″+30″ (right&left) – Backpack Training – Single Leg Glute Bridge
Rest 1’ x 3 set
Backpack Training – Split Stance Romanian Deadlift
Backpack Training – Single Leg Glute Bridge
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Skills
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Kettlebell Flow
Montesicuro
5′ AMRAP – Smooth pace
1′ rest x 4 set
Montesicuro
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Workout
Every 4′ for 20′
30 Backpack Russian Swings
20 (10+10) Single Leg Step Up
10 no broomstick Backpack like D-Ball Clean
Cool Down
EMOM 4′
8 Tuck-up
Functional Strength
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Hypertrophy Training
4 Sets of:
15 Rear Foot Suitcase Split Squat
15 Suitcase Split Romanian Deadlift
15 Suitcase Reverse Lunges
Then switch side
2’ rest between each set
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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
3 Sets for Quality
-
10 Hip Rotation + Trunk Flexion
-
8 Squat Flow + Trunk Rotation
- 10m Bear Crawl
Hip Rotation + Trunk Flexion
Squat Flow + Trunk Rotation
Bear Crawl
Skills
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Primal Moves – Animal Flow
3 Set
1+1 Crab Reach 10″ hold in top position then
5 Forward Ape
no rest b/s then
rest 1′ x 3 waves
Animal Flow – Crab Reach
Animal Flow- Forward Ape
Gymnastic Strength
Handstand Strength
3 Waves of:
2′ Practice Kick to Hand-stand (Tuck Version)
2′ Practice Box Press to Hand-stand
2′ Practice Broomstick Straddle Handstand
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Workout
buy in
50 Mountain CLimbers
then
12 Rounds For Time
1+1 Turkish Get-up
5 BackPack Squat Clean
20 Wall HS Shoulder Tap
cash out
50 Mountain CLimbers
BackPack Squat Clean
Functional Strength
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Hypertrophy Training
4 Sets of:
15 Double Dumbbell Tall Kneeling Clean & Press
15 Double Dumbbell Bent Over Row
12+12 Bent Dumbbell Front Raises Holding
2’ rest between each set
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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 Sets for Quality
- 8+8 Bird-Dog
- 6+6 Squat Bottom Position with Reach
- 12 ALT Hip Rotation + Extension
Bird-Dog
Squat Bottom Position with Reach
Hip Rotation + Extension
Strength
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Primal Move – Animal Flow:
For Quality
10m Sneaking Ape forward
10m Sneaking Ape backward
10m Horse Walk Step forward
10m Horse Walk Step backward
Rest 1’ x 4 set
Animal Flow – Sneaking Ape
Horse Walk Step
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Skills
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Kettlebell Flow – Something Else
AMRAP 20′
5 Russian Swings Right
5 Russian Swings Left
5 Clean Right
5 Clean Left
5 Snatch Right
5 Snatch Left
5 Jerk Right
5 Jerk Left
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Workout
30-20-10-20-30 Reps For Time
alt. Single Leg Burpees
BackPack Good Morning
BackPack Good Morning
Cool Down
20 Air Squat
1′ Plank
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
12 Suitcase Drop Lunges
12 Back Rack Cossack Squat
12 Romanian Deadlift
Then switch side
2’ rest between each set
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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 Sets for Quality
- 10 ALT Bear-Crab Roll
- 8 No Push Ups Burpee
- 5+5 Single Leg SLDL + Knee Lift
Bear-Crab Roll
Single Leg SLDL + Knee Lift
Strength
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Broomstick BackPack Weightlifting
5 Rounds of
1+1+1+1 of BackPack Sumo Deadlift + BackPack Sumo Deadlift High Pull + Sumo no hip BackPack Squat Clean + BackPack Thrusters
Rest 1’ x 6 set
BackPack Thrusters
Backpack Training – Sumo Deadlift High Pull
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Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning
3 Waves of:
Montesicuro
2’ rest between waves
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Jumping Rope
Newbie
20 Rounds of
3 Low Jump Single Unders
3 Double Unders
no rest if possible
Advanced
For Time
40 Unbroken Double Unders
Workout
AMRAP 13’
10+10 Single Arm no push-ups Burpees
20 Backpack Bent Over Row
10 Hollow Rock
10+10 Quadruped Side Kick
Backpack Training – Bent Over Row
Animal Flow – Quadruped Side Kick
Cool Down
10 V-ups
10 Superman
Functional Strength
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Hypertrophy Training
4 Sets of:
15 Curl & Press
15 Triceps Curl
15 Front Raises
While holding Band Over Head in Half Kneeling Position
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]