Monday
General Warmup (GW)
15′ EMOM
- 45″ Bike
- 15 Feet Banded RDL
- 5+5+5 3 Pos. Squat Band Face Pull
- 12 Hip Rotation + Flex Trunk
- 16 Downdog Toes Touch ALT
Feet Banded RDL
3 Pos. Squat Band Face Pull
Hip Rotation + Flex Trunk
Downdog Toes Touch
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)
2 Rounds – For Quality
5 + 5 Single Dumbbell Cross Body Muscle Snatch (15/12 kg)
5 + 5 Single Dumbbell Overhead Split Squat (15/12 kg)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
[/um_show_content] 1′ rest bet
Single Dumbbell Cross Body Muscle Snatch
Single Dumbbell Overhead Split Squat
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Single Dumbbell Front Raises
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Power & Power Endurance (PE)
Hang Muscle Snatch from Full kneeling Position
10 reps with empty bar
rest 1′
Hang Muscle Snatch from seated Position
10 reps with empty bar
rest 1′
1/4 Overhead Split Lunges Position
5+5 reps with empty bar
no rest
1/2 Overhead Split Lunges Position
5+5 reps with empty bar
no rest
Full Overhead Split Lunges
5+5 reps with empty bar
rest 1′
Front Rack Sots Press
10 reps with empty bar
rest 1′
8 reps @ 30/20Kg
rest 1′
6 reps @ 35/25Kg
rest 1′
4 reps @ 40/27Kg
rest 1′
2 reps @ 45/30Kg
Power Snatch + Deep Power Snatch + Squat Snatch – drop&go
(1+1+1) x 6 set @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Split Snatch
(1+1+1) x 5 sets @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s
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Strength & Strength Endurance (SE)
Back Squat
Ramping by double until reach [percent value=”60″ of=”backsquat” in=”kg”] [/percent]
then
5×3 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
For Quality
Accumulate 50 Ring Pushups
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Work Capacity (WC)
10′ AMRAP
50 Double Unders
10 STOH 70/45Kg
5m Handstand Walk or 5 Wall Climb
30″ rest
Reserved for ON AIR
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rest 1′
3 Rounds For Time
250m Row
0,5km Assault Bike
10 Box Jump 70/60cm
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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
General Warmup (GW)
15′ EMOM
- 45″ Row
- 15 Banded Bent Over Row 1″Hold @Top
- 12 Plank with Trunk Rotation 1″Hold @Top
- 6+6 Straddle Pass Through PVC + Flex Trunk
- 12 Cossack to Cossack 1″Hold @Bottom
Banded Bent Over Row
Plank with Trunk Rotation
Straddle Pass Through PVC + Flex Trunk
Cossack to Cossack
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)
EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′
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1) 5 + 5 Single Kettlebell Swing Clean Homolateral Reverse Lunges (16/12 kg)
2) 5 + 5 Cross Body Kettlebell Pendlay Rows (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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Single Kettlebell Swing Clean Homolateral Reverse Lunges
Cross Body Kettlebell Pendlay Rows
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Bottom up Kettlebell Windmills
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Power & Power Endurance (PE)
1/4 Front Rack Cossack Squat
5+5 reps with empty bar
no rest
1/2 Front Rack Cossack Squat
5+5 reps with empty bar
no rest
Full Front Rack Cossack Squat
5+5 reps with empty bar
no rest
1/2 Front Rack Cossack Squat
Hold 15″+15″, focusing on stabilization in unilateral position
rest 1′
EMOM 5′ – Tall Clean Clean
2 reps @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent]
Power Clean + Deep Power Clean + Squat Clean – drop&go
(1+1+1) x 6 set @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Split Clean
(1+1+1) x 5 set @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s
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Strength & Strength Endurance (SE)
Reserved for ON AIR
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Push Press + Shoulder Press
5+1 @ [percent value=”30″ of=”bench-press” in=”kg”] [/percent] rest 3′
4+1 @ [percent value=”35″ of=”bench-press” in=”kg”] [/percent] rest 3′
(3+1) x 3 sets @ [percent value=”40″ of=”bench-press” in=”kg”] [/percent] rest 3′ b/s
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Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
For Time
4 Legless Rope Climb 4,5m
8 Rope Climb 4,5m
12 Strict Pullups
16 Pullups
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Aerobic Capacity (AC)
NOT For Time – cap 30′
Mix any kind of monostructural elements
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
Swim Session (AC)
Begineer
Warmup
2 x 25 m backstroke rest b/s 30″
Rest 2’
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 1’45”
2 x 50 m swim board only kick (crawl) rest b/s 20″
Rest 2′
Technique
6 x 25 m pull buoy between knees backstroke rest b/s 20″
Rest 1’30”
4x 25 m pull buoy between knees front crawl rest b/s 40″
Rest 1’30”
Speed
8 x (25 m + 50 m) using Fins rest b/s 1’20”
Rest 2’
For time
200 m front crawl
Rest 1’
100 m backstroke
Rest 2′
200 m front crawl
Cool down
150 m swim board using fins, 1 pool front crawl / 1 backstroke
Reserved for ON AIR
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Advanced
Warmup
4 x 50 m backstroke rest b/s 30″
Rest 2’
4 x (75 m + 25 m) backstroke + breaststroke rest b/s 1′
Rest 1’45”
100 m swim board only kick (crawl)
Technique
4 x (25 + 50) m front crawl / backstroke rest b/s 40″
Rest 2’
8 x (15 m + 10 m) dolphin kick underwater + backstroke only legs use fins rest b/s 1’
Rest 2′
Speed
For time
100 m backstroke
200 m front crawl
100 m backstroke
400 m front crawl
100m backstroke
200 m front crawl
rest 3’
6 x (25 m + 50 m) using fins rest b/s 1’20”
Rest 2′
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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
[um_show_content roles=’admin,onair,top’]
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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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Functional Strength (FS)
Functional Strength – T.U.T – Upper Body
3 Sets of:
8 + 8 Half Kneeling Single Kettlebell Press Band Pull hold (16/12 kg) – tempo 3.3.1.1
8 + 8 Inclined Double Kettlebell Bench Press Alternate (16/12 kg) – tempo 3.1.3.1
8 Inclined Batwing Kettlebell (16/12 kg) – tempo 3.3.1.1
2′ rest bet
Half Kneeling Single Kettlebell Press Band Pull hold
Inclined Double Kettlebell Bench Press Alternate
Inclined Batwing Kettlebell
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Functional Strength – T.U.T – Lower Body
3 Sets of:
8 + 8 Deficit Goblet Cossack Squat (16/12 kg) – tempo 3.3.1.1
10 Double Kettlebell Sumo Deadlift (32/24 kg) – tempo 3.1.3.1
Deficit Goblet Cossack Squat
Double Kettlebell Sumo Deadlift
[/um_show_content]
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
Thursday
REST DAY
Stretching & Mobility (MS)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Friday
General Warmup (GW)
18′ EMOM
- 45″ Bike
- 6+6 Squat Rotation with Reach
- 40″ Inverted Ring Row Hold
- 8 Both Feet Elevated Split Squat DX Tempo 2-1-2-1
- 16 DownDog Toes Touch 1″ Hold
- 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Inverted Ring Row Hold
Both Feet Elevated Split Squat
DownDog Toes Touch
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)
Accumulate:
20 Double Kettlebell Overhead Squat Alternate (12/8 kg)
15 Wall Face HSPU
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
[/um_show_content]
Double Kettlebell Overhead Squat Alternate
Wall Face HSPU
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Half Kneeling Kettlebell Windmill
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Power & Power Endurance (PE)
Jumping Overhead Squat
8 x 3 sets – with an empty barbell
No Footwork Squat Snatch
(1+1) x 5 sets @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Overhead Squat
5 x 5 set @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s
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Work Capacity (WC)
AMRAP 7′
12 HSPU
6 Power Clean 83/55Kg
[/workout_short]
Insert ONLY your WC1 score.
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 2′ for 30′
1st set – 250m Row + 30 Double Unders
2nd set – 200m Run + 12 A. Swing 24/16Kg
[/um_show_content]
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
Saturday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 8 Barbell Bent Over Row 2″Hold @Top
- 40″ Hollow Arm-Leg ALT
- 16 Banded Press FTN/BTN Alternate
- 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Hollow Arm-Leg ALT
Banded Press FTN/BTN Alternate
Kang Squat
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)
EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′
[/um_show_content]
1) 6 + 6 Cross Body Dumbbell Muscle Clean (20/15 kg)
2) 4 + 4 Single Dumbbell Single Leg Homolateral Romanian Deadlift Clean and Press (15/12 kg)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
[/um_show_content]
Cross Body Dumbbell Muscle Clean
Single Dumbbell Single Leg Homolateral Romanian Deadlift Clean and Press
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Ring Plank Hold
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Power & Power Endurance (PE)
Power Clean + Push Jerk
1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+1+1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Squat Clean Thruster – EMOM 8′
2 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
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Work Capacity (WC)
For Time
80 GHD Situps
Every 2′ 0,6km A.Bike
[/workout_short]
Insert ONLY your WC1 score.
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