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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′

1) 5 + 5 Front Foot Elevated Kettlebell Muscle Snatch (16/12 kg)
2) 5 + 5 Single Dumbbell Muscle Snatch Bottom position (15/12 kg – 2,5 kg Plate)

Reserved for ON AIR

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3) 40″ Double Kettlebell Plank

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Front Foot Elevated Kettlebell Muscle Snatch
Video
Single Dumbbell Muscle Snatch Bottom position
Video
Reserved for ON AIR

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Double Kettlebell Plank
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=’53’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1+1+1 [percent value=’53’ of=’snatch’ in=’kg’][/percent] rest 3′
1 @ [percent value=’63’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1+1 [percent value=’63’ 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 [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 3′
1 @ [percent value=’73’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 [percent value=’73’ of=’snatch’ in=’kg ‘][/percent] rest 3′
1 @ [percent value=’78’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’78’ of=’snatch’ 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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Notes. Only If you didn’t try the week before:
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′

57% of your max reps t&go finded in 45″ @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

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No Hip Power Snatch + Overhead Squat + No Hip Squat Snatch – Every 30″ for 5′

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

Target. During the no hip squat snatch, the goal is to catch the barbell with no hip extension too.

Strength & Strength Endurance (SE)

Back Squat

Ramping by triple until reach [percent value=”50″ of=”backsquat” in=”kg”] [/percent] then
20′ to Find your daily 3RM

Reserved for ON AIR

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Every 3′ for 12′

5 Ring Dips
8 Left Single Arm Kettlebell Push Press 32/24Kg
5 Ring Dips
8 Right Single Arm Kettlebell Push Press 32/24Kg
5 Ring Dips
20m heavy sled Pull
5 Ring Dips
Slow Recovery with Bench Press Empty Bar until the ends of 3′

Target. Iimprove 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

5 Shouldering 115/65lbs
5 Ring Muscle Ups
13 Cal Bike
13 Front Burpees Over the Stone
39 Double Unders

Reserved for ON AIR

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rest 1′

3 Rounds For Time

6 Strict Ring Muscle Ups
9m HSW
39 Double Unders

Notes. Don’t rush, maintain eash pace on each wod, is 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)

15′ EMOM
  1. 45″ Skierg
  2. 8 Barbell Bent Over Row 2″Hold @Top
  3. 40″ Hollow Arm-Leg ALT
  4. 16 Banded Press FTN/BTN Alternate
  5. 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Video
Hollow Arm-Leg ALT
Video
Banded Press FTN/BTN Alternate
Video
Kang Squat
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 – T.U.T.

20″ Half Kneeling Double Kettlebell Bottom up Press Left (8 kg) – Tempo 3.3.1.X
20″ Double Kettlebell Glute Bridge Floor Press (8 kg) – Tempo 3.3.1.X
20″ Half Kneeling Double Kettlebell Bottom up Press Left (8 kg) – Tempo 3.3.1.X

Reserved for ON AIR

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20″ GHD Sit Ups – Tempo 3.3.1.X

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Half Kneeling Double Kettlebell Bottom up Press
Video
Double Kettlebell Glute Bridge Floor Press
Video
Reserved for ON AIR

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GHD Sit Ups Tempo Training
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

make a 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 set @ [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 – 3″ stop just under the knees

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. * without straps

Work Capacity (WC)

Reserved for ON AIR

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

For Time

1 Rope Climb 4/3/4
2 Rope Climb
12 Thrusters 70/45Kg
1 Rope Climb 4/3/4
1 Rope Climb
9 Thrusters 80/55Kg
1 Rope Climb
6 Thrusters 90/60Kg

Notes. Rope Climb 4/3/4 means:
1) Climb The Rope Until Reach 4,5 m
2) Climb Eccentrict until pass 3 m
3) Climb Again and Touch 4,5m target

[/workout_short]

Insert ONLY your WC1 score.

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Aerobic Capacity (AC)

NOT For Time – cap 30′

20 Step Over the Box One Kettlebell 16/12Kg
800 m Run
20 Burpees Step Over the Box One Kettlebell 16/12Kg
800 m Row
20 Step Over the Box Kettlebell 2 x 16/12Kg
800 m Ski (or Row again)
20 Burpees Step Over the Box Kettlebell 2 x 16/12Kg
1600 m Bike Erg or 2 Km Assault Bike

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)

18′ EMOM
  1. 45″ Skierg
  2. 8 Pigeon with Flex Trunk DX
  3. 6+6+6 Tall Kneeling Scapula Band
  4. 8 Pigeon with Flex Trunk SX
  5. 6+6 Single Leg Hip Thrust Tempo 2-0-1-1
  6. 6 Half Strict TTB Tempo 2-2-2-2
Pigeon with Flex Trunk
Video
Tall Kneeling Scapula Band
Video
Single Leg Hip Thrust
Video
Half Strict TTB
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′

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

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3) 40″ Ring Plank Hold

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Cross Body Dumbbell Muscle Clean
Video
Single Dumbbell Single Leg Homolateral Romanian Deadlift Clean and Press
Video
Reserved for ON AIR

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Ring Plank Hold
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=’53’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position (deep power clean)
no rest
1+1+1+1 @ [percent value=’53’ of=’squatclean’ in=’kg’][/percent] (clean any style)
rest 3′
1 @ [percent value=’63’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1+1 @ [percent value=’63’ of=’squatclean’ in=’kg’][/percent] rest 3′
1 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] rest 3′
1 @ [percent value=’73’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’73’ of=’squatclean’ in=’kg ‘][/percent] rest 3′
1 @ [percent value=’78’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’78’ 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)

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)

Compound Sets – Upper Body Pull Strength

3 Sets – 2′ rest bet
15 Double Kettlebell Pendlay Row (12/8 kg)
15 Seated Dumbbell Lateral Raises (15/12 – Plates 5/2,5 kg)
12 Double Kettlebell Pendlay Row (16/12 kg)
12 Seated Dumbbell Lateral Raises (15/12 – Plates 5/2,5 kg)
9 Double Kettlebell Pendlay Row (20/16 kg)
9 Seated Dumbbell Lateral Raises (15/12 – Plates 5/2,5 kg)

Double Kettlebell Pendlay Row
Video
Seated Dumbbell Lateral Raises
Video
Reserved for ON AIR

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Compound Sets – Lower Body Strength

3 Sets – 2′ rest bet
10 + 10 Bulgarian Split Squat Barbell Front Rack (40/30 kg)
10 + 10 Rear Foot Elevated Double Kettlebell Suitcase Split Squat (16/12 kg)
8 + 8 Bulgarian Split Squat Barbell Front Rack (60/40 kg)
8 + 8 Rear Foot Elevated Double Kettlebell Suitcase Split Squat (20/16 kg)

Bulgarian Split Squat Barbell Front Rack
Video
Rear Foot Elevated Double Kettlebell Suitcase Split Squat
Video

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Aerobic Power & Lactic Training (AP)

AMRAP 2′

18/13 Cal Bike
9 Ground to Overhead @ [percent value=’33’ of=’snatch’ in=’kg’][/percent] Max Effort Air Squat 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 in the first round. Save the number of your BJ over then rest 2′. Repeat the AMRAP until the difference between your best score and your last score is less than 20%.

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
4 x 25 m front crawl rest b/s 30″
rest 2′
4 x 50 m front crawl rest b/s 1′
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 backstroke rest b/s 30″
rest 2′
Technique
8 x 25 pull buoy front crawl rest b/s 30″
rest 1’30”
8 x 25 m pull buoy backstroke rest b/s 50″
rest 1’30”
4 x 25 m pull buoy breaststroke b/s 40″
rest 1’30”
Speed
4 x (50 + 50m) rest b/s 1′

Swim the first one in less than 50″. Cool down the second one.

rest 2′
4 x (50 + 50m) rest b/s 1’20”

Swim the first one in less than 1′ and the second one in less than 50″

[workout_short title=’THU_AC1′ result_type=’time’]

AC1: For Time

200 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′
100 m swim board only kick (crawl)
rest 1′
Technique
4 x 25 m swim board only kick (backstroke) rest b/s 30″
rest 1′
2×100 m pull buoy between knees front crawl
rest 1′
2 x 25 m breaststroke only arms using pull buoy rest b/s 50″
rest 1′
4 x 25 m apnea rest b/s 1′ with fins dolphin kick swim slow

rest 2′
Speed[workout_short title=’THU_AC2′ result_type=’time’]

AC2: For Time

200 m[/workout_short] rest 3′[workout_short title=’THU_AC3′ result_type=’time’]

AC3: For Time

200 m[/workout_short] Cool down
rest 2′
150 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″ 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
Ankle Mobility – Part 2
Video

Activation (AT)

2 Rounds – For Quality

8 + 8 Single Kettlebell Sumo Deadlift theraband (24/20 kg)
12 Double Kettlebell Rack Snatch Alternate (12/8 kg)
12 Wall Face Hand Stand Shoulders Tap

Single Kettlebell Sumo Deadlift theraband
Video
Double Kettlebell Rack Snatch Alternate
Video
Wall Face Hand Stand Shoulders Tap
Video

Power & Power Endurance (PE)

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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Squat Snatch from 10cm Deficit

1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’57’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1x3set @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

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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

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=””]Legless Rope Climb[/percent] rest 3′
3 Deadlift @ [percent value=”70″ of=”deadlift” in=”kg”] [/percent] [percent value=”33″ of=”legless-rope-climb-in-2″ in=””]Legless Rope Climb[/percent] rest 3′
2 Deadlift @ [percent value=”75″ of=”deadlift” in=”kg”] [/percent] [percent value=”33″ of=”legless-rope-climb-in-2″ in=””]Legless Rope Climb[/percent] rest 3′
2 Deadlift @ [percent value=”80″ of=”deadlift” in=”kg”] [/percent] [percent value=”33″ of=”legless-rope-climb-in-2″ in=””]Legless Rope Climb[/percent] rest 3′
1 Deadlift @ [percent value=”83″ of=”deadlift” in=”kg”] [/percent] [percent value=”33″ of=”legless-rope-climb-in-2″ in=””]Legless Rope Climb[/percent] rest 3′
1 Deadlift @ [percent value=”86″ of=”deadlift” in=”kg”] [/percent] [percent value=”33″ of=”legless-rope-climb-in-2″ in=””]Legless Rope Climb[/percent]

Work Capacity (WC)

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

For Time

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

[/workout_short]

Insert ONLY your WC1 score.

Aerobic Capacity (AC)

Reserved for ON AIR

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

Every 3′ for 30′

1st set – 500m Row + 50 Double Unders
2nd set – 400m Run + 12 left Arm Dumbbell Single Arm Thrusters
3rd set – 1Km Assault Bike + right Arm Dumbbell Single Arm Thrusters

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.

[/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
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Saturday

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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 3
Video

Activation (AT)

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

1) 6 Double Dumbbell Swing Clean & Press (15/12 kg)
2) 10 Double Kettlebell Rack Clean & Press Alternate (12/8 kg)

Reserved for ON AIR

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

3) 6 Pike Hand Stand Push ups

[/um_show_content]

Double Dumbbell Swing Clean & Press
Video
Double Kettlebell Rack Clean & Press Alternate
Video
Reserved for ON AIR

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

Pike Hand Stand Push ups
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

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

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

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

rest 90″

1+1+1+1 @ [percent value=’58’ of=’cleanjerk’ in=’kg’][/percent]

rest 90″

1+1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 90″ b/s

rest 90″

(1+1+1+1)x 2 set @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 90″ b/s

[/um_show_content]

Squat Clean & Jerk

1+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

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

rest 3′

(1+1) x 3 set @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 3′ b/s

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Every 3′ for 12′

10 Back Rack Step Up on 50cm Box @70/45Kg
10 Back Squat @70/45Kg
10+10m Back Rack Barbell Lunges @70/45Kg

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

[/um_show_content]

Work Capacity (WC)

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

For Time

100 Sumo Deadlift High Pull 50/35Kg
Every 2′ 250/220m Row

Notes. Start from the Row.
1st strategy –> Row fast and approach to the barbell by single or mini set
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)

[/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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