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Monday

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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 3
Video

Activation (AT)

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

1) 4 + 4 Kettlebell Complex: Snatch + Reverse Overhead Lunges (16/12 kg)
2) 5 + 5 Single Kettlebell Sots Press theraband (16/12 kg)

Reserved for ON AIR

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3) 5 + 5 Single Kettlebell Snatch Bottom up (16/12 kg)

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Kettlebell Complex: Snatch + Reverse Overhead Lunges
Video
Single Kettlebell Sots Press theraband
Video
Reserved for ON AIR

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Single Kettlebell Snatch Bottom up
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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Hang Muscle Snatch

30 reps with empty bar – use bouncing

rest 1′

1/4 Overhead Squat

10 reps with empty bar

no rest

1/2 Overhead Squat

10 reps with empty bar

no rest

Full Overhead Squat

10 reps with empty bar

no rest

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=’50’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1+1+1 [percent value=’50’ of=’snatch’ in=’kg’][/percent]rest 3′
1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1+1 [percent value=’60’ of=’snatch’ in=’kg’][/percent]rest 3′
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 [percent value=’65’ of=’snatch’ in=’kg’][/percent]rest 3′
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 [percent value=’70’ of=’snatch’ in=’kg ‘][/percent]rest 3′
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’75’ 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. Take a video to be sure, it will be your correct catch position.
Reserved for ON AIR

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Snatch Any Style

Max Effort Touch & go @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] in 45″

rest 3′ then

Snatch Any Style – Every 1’30” for 6′

50% of your max reps finded 3′ ago @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

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No Hip Squat Snatch – Every 20″ for 4′

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

Strength & Strength Endurance (SE)

Back Squat

3 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent] rest 3′
3 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent] rest 3′
3 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent] rest 3′
3 @ [percent value=”77″ of=”backsquat” in=”kg”] [/percent] rest 3′
3 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent] rest 3′
2 @ [percent value=”84″ of=”backsquat” in=”kg”] [/percent] rest 3′
1 @ [percent value=”88″ of=”backsquat” in=”kg”] [/percent]

Reserved for ON AIR

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Every 3′ for 12′

3 Strict HSPU
12 Pushups
3 Strict HSPU
9 Double Dumbbell STOH 2×25/17,5Kg
3 Strict HSPU
6 Strict Ring Dips
3 Strict HSPU
Slow Recovery with Bench Press Empty Bar until the ends of 3′

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

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Work Capacity (WC)

4′ AMRAP

30 Wall Ball
15 Toes To Bar
7 Burpees Hands off

rest 1′

4′ AMRAP

30 Burpees Hands off
15 Wall Ball
7 Toes to Bar

Reserved for ON AIR

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rest 1′

For Time

30 Toes to Bar
30 Wall Ball
30 Burpees Hands off

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Notes. Don’t rush, maintain eash pace on each wod, is just for working out.

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)

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 – For Quality

10 + 10 Single Dumbbell Single Leg Contralateral RDL Clean and Press (15/12 kg)
12 Double Dumbbell Cuban Press (15 kg – Double Plates 2,5 kg)
10 Cal Ski – Stiff Legs

Single Dumbbell Single Leg Contralateral RDL Clean and Press
Video
Double Dumbbell Cuban Press
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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Shoulder Press Jerk Grip from Squat Parallel Position

5 x 3 sets @ [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 sets @ [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=’85’ 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 sets @ [percent value=’100′ of=’cleanjerk’ in=’kg’][/percent] rest 3′ b/s

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Snatch Pull

Ramping by single until reach, in 5 set, [percent value=’90’ of=’snatch’ in=’kg’][/percent] then
1 @ [percent value=’100′ of=’snatch’ in=’kg’][/percent] reset
2 t&go @ [percent value=’100′ of=’snatch’ in=’kg’][/percent] rest 2′ x 5 waves

Notes. You can use straps if you want.

Strength & Strength Endurance (SE)

Snatch Deadlift

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’]

WC1: For Time

30 Cal Bike Assault
15 Bar Muscle Ups
30 Cal Bike Assault
15 Ring Muscle Ups

[/workout_short]

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Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing Work

20″ Row – Sprint – Nasal Breathing
20″ Row – Easy Pace – Complete Breathing – Try to use Diaphragm
20″ Row – Sprint – APNEA
20″ Row – Easy – BPM Recovery

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NOT For Time – cap 40′

2000/1800m Row
50 Burpees over the Erg
100 Double Unders
1 Mile Run
100 Double Unders
50 Burpees over the Erg
2000/1800m Row

Notes. Maintain an 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″ Skierg
  2. 8 Barbell Bent Over Row 2″Hold @Top
  3. 40″ Hollow Arm-Leg ALT
  4. 30″ Straddle Press Hold With MB
  5. 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Video
Hollow Arm-Leg ALT
Video
Straddle Press Hold With MB
Video
Kang Squat
Video

Mobility (MO)

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′[/um_show_content]

1) 5 + 5 Single Kettlebell Swing Clean Homolateral Reverse Lunges (16/12 kg)
2) 5 + 5 Half Kneeling Single Kettlebell Clean & Press (16/12 kg)

Reserved for ON AIR

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3) 8 Goblet Sumo Squat (16/12 kg)

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Single Kettlebell Swing Clean Homolateral Reverse Lunges
Video
Half Kneeling Single Kettlebell Clean & Press
Video
Reserved for ON AIR

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Goblet Sumo Squat
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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Hang Squat Clean

20 reps with empty bar – use bouncing

rest 1′

1/4 Front Squat

10 reps with empty bar

no rest

1/2 Front Squat

10 reps with empty bar

no rest

Full Front Squat

10 reps with empty bar

no rest

1/2 Front Squat

Hold 30″

Focusing on your feet on the ground.

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Deep Power Clean + Clean Any Style

1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position (deep power clean)
no rest
1+1+1+1 [percent value=’50’ of=’squatclean’ in=’kg’][/percent] (clean any style)
rest 3′
1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 3′
1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 3′
1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’70’ of=’squatclean’ in=’kg ‘][/percent] rest 3′
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Notes. * The deep Power position is just a few cm over the parallel, is a great choise to increase your power, take a video for be sure what will be your correct catch position
Reserved for ON AIR

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Clean any style

Max Effort Touch & go @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] in 45″

rest 3′ then

Clean Any Style – Every 1’30” for 6′

50% of your max reps finded 3′ ago @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

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Tall Clean – Every 20″ for 4′

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

Notes. Add 2Kg each minute

Strength & Strength Endurance (SE)

Push Press + Shoulder Press

5+1 @ [percent value=”40″ of=”bench-press” in=”kg”] [/percent] rest 3′
4+1 @ [percent value=”45″ of=”bench-press” in=”kg”] [/percent] rest 3′
(3+1) x 3 set @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent] rest 3′ b/s

Aerobic Power & Lactic Training (AP)

Reserved for ON AIR

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Lactic Breathing Work

15″ AB – Sprint – APNEA
Then Strictly to
30″ Max Effort Up & Down Touch the Target
Then Strictly to
Max Effort 2 Kettlebell Front Rack Hold (32/24 kg)

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AMRAP 2′

250/220m Row
15 Burpees Over the Row
Max Effort Ground to Overhead 43/30Kg

Notes. Push as hard as you can – you MUST do the best score the first round, save the number of your GTOH reps then rest 2′. Repeat the AMRAP until the difference between your best score and your last score is less than 20%.
For Example:
1st round – 10 reps
2nd round – 9 reps –> ok
3rd round – 8 reps –> ok
4th round – 7 reps –> Stop!

Functional Strength (FS)

Functional Strength Compound Sets – Upper Body

3 Sets – 2′ rest bet
12 Batwing Double Kettlebell (12/8 kg)
12 Banded Bent Over Row (40/30 kg)
6 Batwing Double Kettlebell (24/20 kg)
6 Banded Bent Over Row (60/50 kg)

Batwing Double Kettlebell
Video
Banded Bent Over Row
Video
Reserved for ON AIR

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Functional Strength Compound Sets – Lower Body

3 Sets – 2′ rest bet
10 Bulgarian Split squat Barbell Front Rack Left (40/25 kg)
10 Split Stance Barbell Romanian Deadlift Left (40/25 kg)
10 Bulgarian Split squat Barbell Front Rack Right (40/25 kg)
10 Split Stance Barbell Romanian Deadlift Right (40/25 kg)

Bulgarian Split squat Barbell Front Rack
Video
Split Stance Barbell Romanian Deadlift
Video

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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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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
6 x 25 m backstroke rest b/s 30″
rest 2′
2 x 25 m front crawl rest b/s 45″
rest 1’45”
2 x 25 m only kick (crawl) rest b/s 20″ do not use the swimboard
rest 2’30”
2 x 50 m front crawl rest b/s 30″
rest 2′
Technique
4 x (25+25 m) front crawl one arm swith each pool rest b/s 30″
rest 1’30”
2 x 25 m breaststroke only arms using pull buoy rest b/s 50″
rest 1’30”
4 x 25 m pull buoy backstroke b/s 40″
rest 1’30”
2 x 25 m only kick front crawl don’t use swimboard rest b/s 1′
Speed
25 m push hard rest 1′
75 m cool down rest 40″
50 m moderate pace rest 50″
25 m cool down rest 30″
50 m push hard rest 50″
100 m cool down
rest 2′
25 m push hard rest 1′
75 m cool down rest 40″
50 m moderate pace rest 50″
25 m cool down rest 30″
50 m push hard rest 50″
100 m cool down
rest 2′
6 x 25 m apnea using fins rest 1′
rest 3′[workout_short title=’THU_AC1′ result_type=’time’]

AC1: For Time

1 x 100 m[/workout_short] rest 2′
Cool down
3 x 100 m swim board only kick crawl/backstroke switch each 50m rest b/s 1’10” using fins

Reserved for ON AIR

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Advanced

Warmup
2 x 100 m backstroke rest b/s 40″
rest 1′
2 x 50 m front crawl easy pace rest b/s 30″
rest 1′
2 x 25 m only kick (crawl) do not use swimboard
rest 1′
2 x 50 m front crawl rest b/s 30″
rest 1′
Technique
4 x 25 m Backstroke “bet-legs board II” rest b/s 30″ head in the water
rest 1′
3 x (25+25 m) front crawl one arm switch each pool rest b/s 30″
rest 1′
2 x 25 m breaststroke only arms using pull buoy rest b/s 50″
rest 1′
2 x 25 m only kick front crawl don’t use swimboard rest b/s 1′
rest 2′
Speed
75 m push hard rest 45″
75 m cool down rest 35″
75 m push hard rest 40″
75 m cool down rest 30″
75 m push hard rest 35″
75 m cool down rest 25″
rest 2′
10 x (25+25 m) first pool underwater – using fins (pace less than 20″)
Cool down backstroke rest b/s 1’20”
rest 3′[workout_short title=’THU_AC1′ result_type=’time’]

AC1: For Time

1 x 100 m[/workout_short] Cool down
rest 2′
150 m swim board using fins, 1 pool front crawl / 1 backstroke

Bet-leg Board II
Video

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Friday

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General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 8 PVC OH Kang Squat 1″Hold @Every Pos
  3. 12 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
Ankle Mobility – Part 3
Video

Activation (AT)

2 Rounds – For Quality

12 Double Kettlebell Overhead Squat Alternate (12/8 kg)
8 + 8 Single Kettlebell Over Head Contralateral Bulgarian Split Squat (12/8 kg)

Reserved for ON AIR

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20″ + 20″ Single Dumbbell Overhead Wall Sit hold (20/15 kg)

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Double Kettlebell Overhead Squat Alternate
Video
Single Kettlebell Over Head Contralateral Bulgarian Split Squat
Video
Reserved for ON AIR

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Single Dumbbell Overhead Wall Sit hold
Video

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Power & Power Endurance (PE)

No Hip Muscle Snatch + No Hip Power Snatch + No Hip Deep Power Snatch + No Hip Squat Snatch

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

Notes. NO Footwork – Feet on the ground
Hang Snatch Pull + Hang Snatch – any style + Below the Knees Hang Snatch – any style

3+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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Death by Squat Snatch

@ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Notes. 1 rep 1st minute, 2 reps 2nd minute, 3 reps 3rd minute…Until you are not be able to complete the round.

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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Thrusters – Every 90″ for 9′

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

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Front Squat

3 @ [percent value=”65″ of=”SquatClean” in=”kg”] [/percent] rest 3′
3 @ [percent value=”70″ of=”SquatClean” in=”kg”] [/percent] rest 3′
3 @ [percent value=”70″ of=”SquatClean” in=”kg”] [/percent] rest 3′
3 @ [percent value=”77″ of=”SquatClean” in=”kg”] [/percent] rest 3′
3 @ [percent value=”80″ of=”SquatClean” in=”kg”] [/percent] rest 3′
2 @ [percent value=”84″ of=”SquatClean” in=”kg”] [/percent] rest 3′
1 @ [percent value=”88″ of=”SquatClean” in=”kg”] [/percent]

Work Capacity (WC)

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

WC1: For Time

14m Overhead Lunges Dumbbell Right arm 22,5/15kg
8 Chest to Bar Pullups
7 Overhead Squat Dumbbell Right arm 22,5/15kg
16 Chest to Bar Pullups
7 Overhead Squat Dumbbell Left arm 22,5/15kg
8 Chest to Bar Pullups
14m Overhead Lunges Dumbbell Left arm 22,5/15kg
rest 1′ then way back

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Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing Work

3 Sets of:
10″ Double Unders – APNEA
20″ Single Unders – BPM Recovery

Every 2′ for 30′

1st set – 200m Run + 50 Double Unders
2nd set – 2+2 Dummbell Turkish Get-up 25/17.5Kg + 250/220m Row
3rd set – 20 Wall Ball + 10 Burpees target (7 inches)

Notes. Try to distribute your work time on the 2′ 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″ Row
  2. 8 Squat Flow + Trunk Rotation
  3. 10 Hang MB Clean
  4. 12 TK Band Pull Down Straight Arms 1″hold @Bottom
  5. 12 Straddle Press With MB 1″ hold @Top
Squat Flow + Trunk Rotation
Video
Hang MB Clean
Video
TK Band Pull Down Straight Arms
Video
Straddle Press With MB
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 3
Video

Activation (AT)

2 Rounds – For Quality

2 + 2 Single Kettlebell Clean Complex (16/12 kg)
1 + 1 Single Kettlebell 3 Position 3 Press complex (16/12 kg)

Single Kettlebell Clean Complex
Video
Single Kettlebell 3 Position 3 Press complex
Video

Power & Power Endurance (PE)

1 Clean Deadlift + 1 Power Clean&Jerk + 1 Hang Power Clean&Jerk + 1 Hang Squat Clean&Jerk + 1 Squat Clean&Jerk

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

rest 90″

1+1+1+1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]

rest 90″

(1+1+1+1+1)x3 set @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 90″ b/s

Notes. Thrusters are not allowed.
Reserved for ON AIR

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Squat Clean & Jerk

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

rest 3′

1+1 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

(1+1) x 3 set @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 3′

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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Every 3′ for 12′

10m Duck Walk with 2 Kettlebells 2×16/12Kg
8 Front Squat with 2 Kettlebells 2×16/12Kg
10m Duck Walk with 2 Kettlebells 2×16/12Kg
8 Box Step Over with 2 Kettlebells 2×16/12Kg
Slow Bike Erg or Assault Bike Recovery

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

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Work Capacity (WC)

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

WC1: For Time

1000m Row
Every 2′ 12 Sumo Deadlift High Pull 50/35 Kg

Start with SDHP
Strategy.
1st strategy –> Row fast and approach to the barbell by single or mini sets
2nd strategy –> Row by a costant pace and try to start the SDHP with a big set (or unbroken if you be able to do it)

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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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