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Monday

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General Warmup (GW)

18′ EMOM
  1. 45″ Bike
  2. 6+6 Squat Rotation with Reach
  3. 40″ Inverted Ring Row Hold
  4. 8 Both Feet Elevated Split Squat DX Tempo  2-1-2-1
  5. 16 DownDog Toes Touch 1″ Hold
  6. 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Video
Inverted Ring Row Hold
Video
Both Feet Elevated Split Squat
Video
DownDog Toes Touch
Video

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 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′

1) 6 + 6 Single Kettlebell Snatch Bottom up (12/8 kg)
2) 6 + 6 Barbell Overhead Split Squat (empty)

Reserved for ON AIR

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3) 30″ Wall Face Hand Stand Shoulders Tap

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Single Kettlebell Snatch Bottom up
Video
Barbell Overhead Split Squat
Video
Reserved for ON AIR

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Wall Face Hand Stand Shoulders Tap
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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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

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Deep Power Snatch

1 @ [percent value=’58’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1+1+1 [percent value=’58’ of=’snatch’ in=’kg’][/percent] rest 3′
1 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1+1 [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 3′
1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 3′
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 [percent value=’77’ of=’snatch’ in=’kg ‘][/percent] rest 3′
1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]

Notes. The deep power position is just a few cm over the parallel. It’s a great choice to increase your power. Make a video to be sure you will be in right catch position.
Reserved for ON AIR

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No Hip Squat Snatch’

30 reps For Time @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

Target. Catch the barbell with no hip extension too.

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Strength & Strength Endurance (SE)

Back Squat

Ramping by double until reach [percent value=”60″ of=”backsquat” in=”kg”] [/percent] then
20′ to Find your daily 1RM

Reserved for ON AIR

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Every 3′ for 12′

4 L-Sit Strict Pullups
8 Split position with knee on the ground, controlateral Left Arm Kettlebell Snatch 16/12Kg
4 L-Sit Strict Pullups
8 Split position with knee on the ground, controlateral right Arm Kettlebell Snatch 16/12
4 L-Sit Strict Pullups
20m heavy sled Pull
4 L-Sit Strict Pullups
Slow Recovery with ring Row until the ends of 3′

Target. Improve your strength endurance on your upper body, so at the end of the routine probably the pump will be real,

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Work Capacity (WC)

10′ AMRAP

20 Toes to bar
5 Deadlift 120/80 Kg
20 GHD Situps
5 Double Kettlebell Shoulder to Overhead 2×32/24Kg

Reserved for ON AIR

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rest 1′

3 Rounds For Time

400 m Run
20 Kettlebell Snatch 32/24 Kg

Notes. Don’t rush, maintain easy pace on each wod, It’s just for working out.

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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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Tuesday

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General Warmup (GW)

18′ EMOM
  1. 45″ Row
  2. Half Kneeling 3 Position, 15″ each
  3. 15 Tall Kneeling Band Pull with 1″ Hold
  4. Half Kneeling 3 Position, 15″ each
  5. 40″ Plank Ring Hold
  6. 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Video
 Tall Kneeling Band Pull
Video
Plank Ring Hold
Video
Tall Kneeling Band Hip Extension + KB Hold
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)

1 sets of:

Single Kettlebell 3 Position 3 Press complex (16/12 kg)

Single Kettlebell 3 Position 3 Press complex
Video
Reserved for ON AIR

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2 sets of:

Max effort Parallette L-sit
1′ rest bet

Parallette L-sit
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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Shoulder Press Jerk Grip from Squat Parallel Position

5 x 3 set @ [percent value=’25’ of=’cleanjerk’ in=’kg ‘][/percent] rest 1′ b/s

rest 2’

Push Press Jerk Grip from Split Position

3+3 x 3 set @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s

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Jerk From Blocks

Ramping by double until reach [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] then

Jerk – Every 2′ for 20′

1 @ [percent value=’92’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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High Pin Front Squat From Blocks + Jerk Drive

5+1 x 4 set @ [percent value=’108′ of=’cleanjerk’ in=’kg’][/percent] rest 3′ b/s

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Panda Pull Snatch Grip + Hang Panda Pull (Snatch Pull under)

Ramping by singles set until reach in 5 sets [percent value=’80’ of=’snatch’ in=’kg’][/percent] then
1+1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’100′ of=’snatch’ in=’kg’][/percent] rest 2′ x 5 set

Notes. * you can use straps if you want

Strength & Strength Endurance (SE)

Snatch Deadlift from 5cm deficti

1 @ [percent value=’100′ of=’snatch’ in=’kg’][/percent] rest 60″
1 @ [percent value=’102′ of=’snatch’ in=’kg’][/percent] rest 60″
1 @ [percent value=’105′ of=’snatch’ in=’kg’][/percent] rest 60″
1 @ [percent value=’107′ of=’snatch’ in=’kg’][/percent] rest 60″
1 @ [percent value=’110′ of=’snatch’ in=’kg’][/percent] rest 60″
1 @ [percent value=’112′ of=’snatch’ in=’kg’][/percent] rest 60″
1 @ [percent value=’115′ of=’snatch’ in=’kg’][/percent]

Notes. * don’t use straps

Work Capacity (WC)

Reserved for ON AIR

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[workout_short title=’TUE_WC1′ result_type=’time’]

For Time

5 Double Dumbbell Thrusters 2×25/17,5Kg
1 Rope Climb 4,5m
10 Double Dumbbell Thrusters 2×25/17,5Kg
2 Rope Climb
15 Double Dumbbell Thrusters 2×25/17,5Kg
3 Rope Climb
20 Double Dumbbell Thrusters 2×25/17,5Kg
4 Rope Climb[/workout_short]

Insert ONLY your WC1 score.

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Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing Work

200 m Run – Nasal breathing
200 m Row – Nasal breathing
200 m Bike – Nasal Breathing
5 Cycle – Diaphragm Complete Breathing

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NOT For Time – CAP 30′

20 Step Over the Box one Kettlebell 24/16 Kg
800 m Run
20 Burpees Step Over the Box one Kettlebell 24/16 Kg
800m Row
20 Step Over the Box 2 (TWO KB!) Kettlebell 24/16 Kg
800 m Ski (or Row again)
20 Burpees Step Over the Box 2 (TWO KB!) Kettlebell 24/16 Kg
1600 m Bike Erg or 2 Km Assault Bike

Notes. Maintain easy pace – your score doesn’t matter.

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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Wednesday

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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
Video

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

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′

1) 12 Parallette Push ups
2) 4 + 4 Single Dumbbell Single Leg Homolateral Romanian Deadlift Clean and Press (15/12 kg)

Reserved for ON AIR

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3) 12 Rower Pike Ups

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Parallette Push ups
Video
Single Dumbbell Single Leg Homolateral Romanian Deadlift Clean and Press
Video
Reserved for ON AIR

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Rower Pike Ups
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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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]

Notes. * reset each repetition

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Deep Power Clean + Clean Any Style

1 @ [percent value=’58’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position (deep power clean)
no rest
1+1+1+1 @ [percent value=’58’ of=’squatclean’ in=’kg’][/percent] (clean any style)
rest 3′
1 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1+1 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] rest 3′
1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 3′
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’77’ of=’squatclean’ in=’kg ‘][/percent] rest 3′
1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent]

Notes. The deep power position is just a few cm over the parallel. It’s a great choice to increase your power. Make a video to be sure you will be in right catch position.
Reserved for ON AIR

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Hang Squat Clean

30 reps For Time @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

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Strength & Strength Endurance (SE)

Tempo Training 3.x.3.x – Single Dumbbell Shoulder Press

3x(8+8) @ 22,5/15Kg

Notes. You can use heavier dumbbell if feel 22,5/15 as a light weight.
Tempo Training x.3.3.x – Single Dumbbell Bent Row

3x(8+8) @ 22,5/15Kg

Notes. You can use heavier dumbbell if feel 22,5/15 as a light weight.

Functional Strength (FS)

Functional Strength T.U.T – Upper Body

3 sets of:
10 Z Press Bottom up (12/8 kg) – tempo 3.1.3.1
40m Double Kettlebell Over Head Carry (24/20 kg)
2′ rest bet

Z Press Bottom up
Video
Double Kettlebell Over Head Carry
Video
Reserved for ON AIR

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Functional Strength T.U.T – Lower Body

3 sets of:
10 Double Dumbbell Front Rack Cossack Squat (15/12 kg) – tempo 3.3.1.1
10 + 10 Double Dumbbell Split Romanian Deadlift (15/12 kg) – tempo 3.1.3.1

Double Dumbbell Front Rack Cossack Squat
Video
Double Dumbbell Split RDL
Video

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Aerobic Power & Lactic Training (AP)

AMRAP 2′

18/13 Cal Bike
14 Long Cycle 2 x 24/16 Kg
Max Effort Air Squat Burpees Box Jump Over

Perform an Air Squat followed by a Box Jump Over
Notes. Push as hard as you can – you MUST do the best score the first round, save your reps of BBJO then rest 2′, repeat the AMRAP until the difference between your best score and your last score is < of 20%. For Example: 1st round – 10 reps 2nd round – 9 reps –> ok
3rd round – 8 reps –> ok
4th round – 7 reps –> Stop!

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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Thursday

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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
5 x 25 m backstroke rest b/s 30″
Rest 2’
5 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 front crawl rest b/s 40″

Swim with only one arm each pool

Rest 1’30”
Speed
8 x (25 m + 25 m) using Fins rest b/s 1’20”

Swim the first one underwater (pace moderate: 25 m < 30″)
Cool down front crawl

Rest 2’
For time
200 m front crawl
100 m backstroke
Rest 2′
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 + 25) m front crawl / backstroke rest b/s 40″

Swim with only one arm each pool

Rest 2’
8 x (15 m + 10 m) dolphin kick underwater + front crawl rest b/s 40″
Rest 2′
Speed
2 x 200 m front crawl rest b/s 30″ use fins

Try to swim 100 m < 1’45” doing dolphin kick for more than 8m each pool.

6 x (25 m + 50 m) using fins rest b/s 1’20”

Swim the first one underwater backstroke dolphin kick – use noseclip- (push hard: 25 m < 12″), active recover during the 50m

Cool down backstroke
Rest 2′
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

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Friday

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General Warmup (GW)

15′ EMOM
  1. 45″ Row
  2. 15 Banded Bent Over Row 1″Hold @Top
  3. 12 Plank with Trunk Rotation 1″Hold @Top
  4. 6+6 Straddle Pass Through PVC + Flex Trunk
  5. 12 Cossack to Cossack 1″Hold @Bottom 
Banded Bent Over Row
Video
Plank with Trunk Rotation
Video
Straddle Pass Through PVC + Flex Trunk
Video
Cossack to Cossack
Video

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 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

Accumulate:

15 + 15 Double Kettlebell Overhead Drop Front Reverse Lunges (12/8 kg)
15 + 15 Single Kettlebell Lateral Swing (16/12 kg)

Reserved for ON AIR

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1′ Goblet Pulse Wall Sit hold (16/12 kg)

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Double Kettlebell Overhead Drop Front Reverse Lunges
Video
Single Kettlebell Lateral Swing
Video
Reserved for ON AIR

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Goblet Pulse Wall Sit hold
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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Jumping Overhead Squat

8 x 3 set – with an empty barbell

Notes. * Perform an overhead Squat and during your hip ext. jump higher as you can

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No Footwork High Hang Power Snatch + Hang Power Snatch + Below The Knees Power Snatch

1+1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’45’ of=’snatch’ in=’@ kg’][/percent] rest 1′
1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

Notes. * NO Footwork – feet on the ground –
High Hang Power Snatch + Hang Power Snatch + Below The Knees Power Snatch

1+1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’70’ of=’snatch’ in=’@ kg’][/percent]

Reserved for ON AIR

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Snatch Grip Behind the neck Push Press + Snatch Balance

1x5set @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

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Sumo Deadlift High Pull – Every 90″ for 9′

1st set – 6 @ [percent value=”35″ of=”Snatch” in=”kg”] [/percent] 2nd set – 6 @ [percent value=”40″ of=”Snatch” in=”kg”] [/percent] 3rd set – 4 @ [percent value=”45″ of=”Snatch” in=”kg”] [/percent] 4th set – 4 @ [percent value=”50″ of=”Snatch” in=”kg”] [/percent] 5th set – 2 @ [percent value=”55″ of=”Snatch” in=”kg”] [/percent] 6th set – 2 @ [percent value=”60″ of=”Snatch” in=”kg”] [/percent]

Strength & Strength Endurance (SE)

Deadlift + Legless Rope Climb

3 Deadlift @ [percent value=”65″ of=”deadlift” in=”kg”] [/percent] + [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] Legless Rope Climb

rest 3′

3 Deadlift @ [percent value=”70″ of=”deadlift” in=”kg”] [/percent] + [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] Legless Rope Climb

rest 3′

2 Deadlift @ [percent value=”75″ of=”deadlift” in=”kg”] [/percent] + [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] Legless Rope Climb

rest 3′

2 Deadlift @ [percent value=”80″ of=”deadlift” in=”kg”] [/percent] + [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] Legless Rope Climb

rest 3′

1 Deadlift @ [percent value=”83″ of=”deadlift” in=”kg”] [/percent] + [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] Legless Rope Climb

rest 3′

1 Deadlift @ [percent value=”86″ of=”deadlift” in=”kg”] [/percent] + [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] Legless Rope Climb

Work Capacity (WC)

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

For Time

9 Bar Muscle-Ups
9 Paralette HSPU
12 Chest to Bar
12 3″ Deficit HSPU
15 Pull-ups
15 HSPU

[/workout_short]

Insert ONLY your WC1 score.

Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing work

2 Cycles of:
10 Russian swing (24/16 kg)
10 Burpees AFAP
Max effort static APNEA

Every 3′ for 30′

1st set – 500m Row + 50 Double Unders
2nd set – 400m Run + 18 A. Swing 24/16Kg
3rd set – 1Km Assault Bike + 8 Burpees Jump Over the Box

Notes. Try to distribute your work time on the 3′ window, so don’t rush. It’s a great way to feel the rythm during WOD like Chipper.

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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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Saturday

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General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 8 PVC OH Kang Squat 1″Hold @Every Pos
  3. TK Band Pull Down (Pulley) 1″Hold@Bottom
  4. 8+8 Elbow Side Plank Rotation
  5. 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
PVC OH Kang Squat
Video
TK Band Pull Down (Pulley)
Video
Elbow Side Plank Rotation
Video
1 Leg SLDL + Knee Lift
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 Sets of:

5 + 5 Single Kettlebell Squat Clean Thruster (16/12 kg)
8 + 8 Single Kettlebell Over Head Homolateral Bulgarian Split Squat (16/12 kg)
1′ rest bet

Single Kettlebell Squat Clean Thruster
Video
Single Kettlebell Over Head Homolateral Bulgarian Split Squat
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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Power Clean + Push Jerk + weak side Split Jerk + strong side Split Jerk

1+1+1+1 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]

rest 90″

1+1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

rest 90″

1+1+1+1 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] rest 90″ b/s

rest 90″

(1+1+1+1)x 2 set @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 90″ b/s

[/um_show_content]

Squat Clean & Jerk

1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

1 x 3 set @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 3′ b/s

Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Accumulate 400m Lunges carry 2×24/16Kg Kettlebells

Notes. Enjoy the DOMS, deload week is coming 🙂

[/um_show_content]

Work Capacity (WC)

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

For Time

2,5 Km Assault Bike
Every 2′ – 20 GHD Situps

Notes. Start from the GHD;
Strategy. Pay Attention to your ABS, if you are weak split GHD from the first set! Try also to exhale during the GHD eccentric phase.

[/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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