? POST YOUR PR! ?

In these weeks, we beat a lot of PR!
If you made a video of your record, please upload in this folder:

UPLOAD YOUR PR

Don’t forget to share it on your social and tag #onairprogram

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

[on_comment_numbers]

General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
Upper Body Mobility Routine N.3
Video

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 
Ankle Mobility – Part 2
Video

Activation (AT)

EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 10 Double Dumbbell Swing Snatch (15/12 kg)
2) 5 + 5 Double Dumbbell Bulgarian Split Squat Snatch (15/12 kg)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3) 10 Kipping Toes to Ring

[/um_show_content]

Double Dumbbell Swing Snatch
Video
Double Dumbbell Bulgarian Split Squat Snatch
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Kipping Toes to Ring
Video

[/um_show_content]

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Power & Power Endurance (PE)

Power Snatch

1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′ then

Every 30″ for 8′

1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

5 Rounds For Time
Power Snatch + hang Power Snatch + Overhead Squat

1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

rest 3′

[/um_show_content]

5 Rounds For Time
Power Snatch + hang Power Snatch + Overhead Squat

1+1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

Kettlebell Snatch Cycling

Choose a 32-28- 24Kg / 24-20-16Kg . Reps must be perform unbroken.

For Time

10 Left arm Kettlebell Snatch

rest 20″

10 Right arm Kettlebell Snatch

rest 20″

8 Left arm Kettlebell Snatch

rest 20″

8 Right arm Kettlebell Snatch

rest 20″

6 Left arm Kettlebell Snatch

rest 20″

6 Right arm Kettlebell Snatch

rest 20″

4 Left arm Kettlebell Snatch

rest 20″

4 Right arm Kettlebell Snatch

Notes. *keep safe your hands!
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

For Time

30 Double Kettlebells Snatch 2×24/16Kg
Every minute: [percent value=’50’ of=’strict-ring-dips’ in=”]Ring Dips[/percent]

Notes. Start with Ring Dips

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3 Sets of:
12 + 12 Goblet Deficit Bulgarian Split Squat (32/24 kg)
1’30 rest b/s

Goblet Deficit Bulgarian Split Squat
Video

[/um_show_content]

Work Capacity (WC)

AMRAP 8′

30 Wall Ball
30 Cal A. Bike
30 Box Jump Over
30 Cal Row

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Tuesday

[on_comment_numbers]

General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 3
Video

Activation (AT)

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 12 Ring Push ups & Front Raise
2) 12 Double Kettlebell Glute Bridge Floor press (16/12 kg)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3) 5 + 5 Kettlebell Windmill (16/12 kg)

[/um_show_content]

Ring Push ups & Front Raise
Video
Double Kettlebell Glute Bridge Floor press
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Kettlebell Windmill
Video

[/um_show_content]

Power & Power Endurance (PE)

Thrusters

10 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
10 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
10 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Every 30″ for 2′

12 Thrusters @ [percent value=’20’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

10 Thrusters @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

8 Thrusters @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

6 Thrusters @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

4 Thrusters @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Deadlift & Jump
Every 3′ for 15′

10 Deadlift @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] 5 Obstacle forward jump @ 90/70cm

[/um_show_content]

Pull-ups + Chest to bar + Bar Muscle-Ups

[percent value=’35’ of=’maxpull-ups’ in=”]Pull-ups[/percent] [percent value=’25’ of=’maxpull-ups’ in=”]Chest to bar[/percent] [percent value=’15’ of=’maxpull-ups’ in=”]Bar Muscle-Ups[/percent] rest 3′ x 4 set

Notes. Keep safe your hands
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Bar Muscle-Ups + Chest to bar + Pull-ups

[percent value=’15’ of=’maxpull-ups’ in=”]Bar Muscle-Ups[/percent] [percent value=’25’ of=’maxpull-ups’ in=”]Chest to bar[/percent] [percent value=’35’ of=’maxpull-ups’ in=”]Pull-ups[/percent] rest 3′ x 4 set

Notes. Keep safe your hands again

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Tempo Training 5.2.X.0 Back Squat

3×2 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent]

[/um_show_content]

Back Squat

5×3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]

Aerobic Capacity (AC)

EMOM 24′

1st – Cal Row
2nd – Active Rest with Air Squat
3rd – Cal Assault Bike
4th – Active Rest with Burpees

Notes.
Cal Row during rounds: 25/20 – 25/20 – 23/18 – 23/18 – 21/16 – 21/16
Cal A. Bike during rounds: 25/18 – 25/18 – 23/16 – 23/16 – 21/14 – 21/14
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

no rest

EMOM 8′

1st – Max Cal Row
2nd – Active Rest with Air Squat
3rd – max Cal Assault Bike
4th – Active Rest with Burpees

Notes. Target is to beat your last round (21/16 – 21/14)

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Wednesday

[on_comment_numbers]

General Warmup (GW)

15′ EMOM
  1. 45″ Skierg
  2. 8 Barbell Bent Over Row 2″Hold @Top
  3. 20″+20″ Elbow Plank Star
  4. 16 Banded Press FTN/BTN Alternate
  5. 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Video
Elbow Plank Star
Video
Banded Press FTN/BTN Alternate
Video
Kang Squat
Video

Mobility (MO)

Upper Body Mobility Routine N.3
Video

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 

Activation (AT)

2 Rounds – Increase pace across round

10 cal AB / Bike erg
6 Double Dumbbell Squat Clean (15/12 kg)
12 Double Kettlebell Cross Body Rumenian deadlift Alt. (16/12 kg)
6 burpees knee to elbow

Double Dumbbell Squat Clean
Video
Double Kettlebell Cross Body Rumenian deadlift Alt.
Video

Power & Power Endurance (PE)

Power Clean

1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′ then

Every 30″ for 8′

1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

5 Rounds For Time
Power Clean + hang Power Clean + Push Jerk

1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

[/um_show_content]

5 Rounds For Time
Power Clean + hang Power Clean + Push Jerk

1+1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

Kettlebell Long Cycle (double Kettlebell C&J)

Choose a 2 x 24-20-16Kg / 2 x 20-16-12Kg.
Reps must be perform unbroken.

For Time

16 Long Cycles
Rest 20″
14 Long Cycles
Rest 20″
12 Long Cycles
Rest 20″
10 Long Cycles

Notes. Keep safe your hands!
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

For Time

30 Single Kettlebell Clean&Jerk 32/24Kg
Every minute: [percent value=’50’ of=’strict-handstand-push-ups’ in=”]HSPU[/percent]

Notes. Start with HSPU

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3 Sets of:
10 + 10 Dumbbell Bench Press Alternate Hold (20/15 kg)
1’30 rest b/s

Dumbbell Bench Press Alternate Hold
Video

[/um_show_content]

Aerobic Power & Lactic Training (AP)

For Time

12 Front Burpees Box Jump Over
10 Ground To Overhead 40/25Kg
8 Front Burpees Box Jump Over
6 Ground To Overhead 40/25Kg
4 Front Burpees Box Jump Over
2 Ground To Overhead 40/25Kg

rest 1:1 x 3 set

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Thursday

[on_comment_numbers]

Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
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
Video

Swim Session (AC)

Begineer

Warmup
3 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m front crawl/breaststroke only arms switch each 25m rest b/s 1′
Rest 1’30”
2 x 25 only kick front crawl use the swim board
Rest 2′
Technique
4 x 25 m alternate 4 dolphin kicks/one stroke front crawl rest b/s 40″
Rest 1’
6 x 25 m front crawl one arm switch each pool rest b/s 20″
Rest 1’30”
Speed
50 m front crawl rest 20” 80 max effort
100 front crawl rest 30” @90 max effort
150 front crawl rest @80 max effort
100 active rest backstroke rest 30”
150 rest 20” @80 max effort
100 rest 10” @90 max effort
50 pace @80 max effort
Cool down
150 m backstroke swim board using fins

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Advanced

Warmup
3 x 100 m front crawl / backstroke double arms switch each 25 m rest b/s 30″
Rest 2′
4 x (50 m + 25 m) breaststroke + front crawl only arms rest b/s 1′
Rest 1′
6 x 25 m alternate 1 stroke front crawl one arm/ 2 breaststroke rest b/s 20″
Rest 2’
50 m swim board only kick (crawl)
Technique
4 x 25 m underwater dolphin use fins head up rest b/s 1”
2 x 25 m underwater dolphin use fins on one side, switch each pool rest b/s 1”
6 x (15 + 10) m underwater breaststroke only arms / backstroke only kick easy pace rest b/s 20”
6 x 25 m alternate 1 stroke front crawl 12 kicks front crawl using swim board rest b/s 45”

Rest 2’
Speed
100 m front crawl rest 20” @80 max effort try >8m underwater each turn
150 front crawl rest 30” @90 max effort
200 front crawl rest @80 max effort

100 active rest backstroke rest 30”
200 front crawl rest @80 max effort
100 active rest backstroke rest 30”
200 rest 20” @80 max effort
150 rest 10” @90 max effort
100 pace @80 max effort try >8m underwater each turn
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Functional Strength (FS)

Functional Strength – T.U.T – Lower Body

3 Sets of:
10 Rear Foot Elevated Double Kettlebell Suitcase Split Squat Left (16/12 kg) – Tempo 5.1.1.X
6 Double Kettlebell Front Rack Squat Pulse 1/4 (16/12 kg)
10 Rear Foot Elevated Double Kettlebell Suitcase Split Squat Right (16/12 kg) – Tempo 5.1.1.X
4 Double Kettlebell Front Rack Squat Pulse 1/4 (16/12 kg)
2′ rest bet

Rear Foot Elevated Double Kettlebell Suitcase Split Squat
Video
Double Kettlebell Front Rack Squat Pulse 1/4
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Functional Strength – T.U.T – Upper Body

3 Sets of:
6 Half Seated Filly Press Left (20/15 – 16/12kg) – Tempo 3.3.3.1
10 Dumbbell Chainsaw Row Left (25/20kg)
6 Half Seated Filly Press Right (20/15 – 16/12kg) – Tempo 3.3.3.1
10 Dumbbell Chainsaw Row Right (25/20kg)

Half Seated Filly Press
Video
Dumbbell Chainsaw Row
Video

[/um_show_content]

Stretching & Mobility (MS)

[on_comment_numbers]

Friday

[on_comment_numbers]

General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 15 Feet Banded RDL
  3. 5+5+5 3 Pos. Squat Band Face Pull
  4. 12 Hip Rotation + Flex Trunk
  5. 16 Downdog Toes Touch ALT
Feet Banded RDL
Video
3 Pos. Squat Band Face Pull
Video
Hip Rotation + Flex Trunk
Video
Downdog Toes Touch
Video

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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)

2 Rounds – Increase Pace Across Rounds

10 cal AB / Row
10 Double Dumbbell Swing Clean & Press (15/12 kg)
10 Double Dumbbell Front Rack Cossack Squat (15/12 kg)
10 Toes to Ring

Double Dumbbell Swing Clean & Press
Video
Double Dumbbell Front Rack Cossack Squat
Video

Power & Power Endurance (PE)

Sumo Deadlift High Pull

10 @ [percent value=’22’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
10 @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
10 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Every 30″ for 2′

12 Sumo Deadlift High Pull @ [percent value=’15’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

10 Sumo Deadlift High Pull @ [percent value=’20’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

8 Sumo Deadlift High Pull @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

6 Sumo Deadlift High Pull @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

4 Sumo Deadlift High Pull @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

10 Rounds For Time
Hip Power Snatch + Hang Snatch

1+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] [workout_short title=’FRI_PE1′ result_type=’reps’]

AMRAP 1′

14 alt. Dumbbell Snatch 30/22,5Kg
Max Paralette HSPU

[/workout_short]

Insert ONLY your PE1 score

Rest 3′

[/um_show_content] [workout_short title=’FRI_PE2′ result_type=’reps’]

AMRAP 1′

12 alt. Dumbbell Snatch 30/22,5Kg
Max Deficit HSPU (2×25/20Kg)

[/workout_short]

Insert ONLY your PE2 score

rest 3′

[workout_short title=’FRI_PE3′ result_type=’reps’]

AMRAP 1′

10 alt. Dumbbell Snatch 30/22,5Kg
Max HSPU

[/workout_short]

Insert ONLY your PE3 score

Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Tempo Training 5.2.X.0 Bench Press

3×2 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent]

[/um_show_content]

Bench Press

5×3 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent]

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’time’]

3 Rounds For Time

500 m Row
7 bar Muscle Ups
14 Front Squat from Ground 60/40Kg

[/workout_short]

Insert ONLY your WC1 score

[workout_short title=’FRI_WC2′ result_type=’time’] [/workout_short]

Insert ONLY your Slowest 500m Row score

Notes. Scores are:
WC1: TOTAL TIME
WC2: SLOWEST 500m Row Time (set “select distance” on your Concept2 display)

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Saturday

[on_comment_numbers]

General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
Upper Body Mobility Routine N.3
Video

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 

Activation (AT)

2 Sets for Quality
  1. 5 Dynamic Pallof Press (1 Rep is up and down)
  2. 5 Reps each movement TK Single Arm Scapula Band
  3. 5 Plank Walkout
HK Dynamic Pallof Press
Video
TK Single Arm Scapula Band
Video
Plank Walkout
Video
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 30″ Hand Stand Hold
2) 30″ Ring L-sit Hold

Reserved for ON AIR

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3) 3 + 3 Strict Ring Chin ups + Strict Ring Pull ups

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Hand Stand Hold
Video
Ring L-sit Hold
Video
Reserved for ON AIR

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Strict Ring Chin ups + Strict Ring Pull ups
Video

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Power & Power Endurance (PE)

Push Jerk from Blocks

1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 x 3 set @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

5 Rounds For Time
Power Clean + Push jerk + Hang Power Clean + Push Jerk

1+1+1+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

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5 Rounds For Time
Power Clean + Push jerk + Hang Power Clean + Push Jerk

1+1+1+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

Double Dumbbell Hang power Clean&Jerk
Death by 30″ – cap time 8′

6 Reps 2 x 25Kg

Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

9 Sets of:

30″ ON / 30″ OFF

1. Set

Turkish Sit Ups

Turkish Sit Ups
Video
2. Set

Ring L-sit Fluttered

Ring L-sit Fluttered
Video
3. Set

GHD Sit Ups Kettlebell Weighted (16/12 kg)

GHD Sit Ups Kettlebell Weighted

Video
Then repeat

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Work Capacity (WC)

[workout_short title=’SAT_WC1′ result_type=’reps’]

AMRAP 10′

12 Overhead Squat 60/40Kg
12 Toes to Bar
12 Box Jump 70/60cm
12 GHD Situps

[/workout_short]

Insert ONLY your WC1 score

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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