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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 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) 6 + 6 Seated Kettlebell Snatch (12/8 kg)
2) 12 Tall Kneeling Banded Hip Trust

Reserved for ON AIR

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

3) 5 + 5 Bottom up Kettlebell Windmills (8 kg)

[/um_show_content]

Seated Kettlebell Snatch
Video
Tall Kneeling Banded Hip Trust
Video
Reserved for ON AIR

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

Bottom up Kettlebell Windmills
Video

[/um_show_content]

Power & Power Endurance (PE)

One Arm Overhead Squat

(3+3) x 3 set @ empty Bar

Reserved for ON AIR

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

Snatch Pull & Jump

(1+1) x 4 set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

Notes. * Pull and vertical jump with barbell in your hand as high as possible

[/um_show_content]

Power Snatch

1+1 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] rest 2′ then

Every 30″ for 8′

1 @ [percent value=’73’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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

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

2+1+2 @ [percent value=’53’ of=’snatch’ in=’kg’][/percent]

rest 3′

[/um_show_content]

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

2+1+2 @ [percent value=’43’ of=’snatch’ in=’kg’][/percent]

Kettlebell Snatch Cycling
Choose a 32-28-24 Kg / 24-20-16 Kg
For Time

3200/2400 Kg of total volume accumulation

Notes. Every drop, 30″ rest. Keep safe your hands!
Reserved for ON AIR

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

Every 2′ for 8′

10 Double Kettlebells Russian Swings 2 x 32/24 Kg

[percent value=’33’ of=’ring-muscle-ups-in-2′ in=’reps’][/percent] Ring Muscle-ups

[/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 Both Feet Elevated Double Kettlebell Split Squat (24/20 kg)

1’30 rest b/s

Both Feet Elevated Double Kettlebell Split Squat
Video

[/um_show_content]

Work Capacity (WC)

[workout_short title=’MON_WC1′ result_type=’reps’]

AMRAP 11′

50 Front Burpees Box Jump Over
100 Wall Ball
50 GHD Sit-ups

[/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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Tuesday

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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 2
Video

Activation (AT)

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

BPM Activation (AT)

2 Rounds – Increase pace round by round

10 cal AB
8 Single Kettlebell Thruster Left (16/12 kg)
6 Burpees Over the Bench
8 Single Kettlebell Thruster Right (16/12 kg)

Single Kettlebell Thruster
Video

Power & Power Endurance (PE)

Thrusters

10 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
10 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
10 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Every 30″ for 2′

4 Thrusters @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

6 Thrusters @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

8 Thrusters @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

10 Thrusters @ [percent value=’27’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

12 Thrusters @ [percent value=’24’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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

Pull & Jump
Every 3′ for 15′

15m Broad Jump
4 double leg Kneeling Position High Jump
8 Clean Pull @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] 4 double leg Kneeling Position High Jump
15m Broad Jump

Video Button
Video

[/um_show_content]

Toes to Bar + Bar Muscle Ups

1+1+2+2+3+3+…. until fail then take your total volume accumulated of t2b and bmu

Notes. * keep safe your hands
Toes to Bar

Total Volume Accumulated For Time
rest 2′ x 3 set

Notes. * try all set unbroken
Bar Muscle-ups

Total Volume Accumulated For Time
rest 2′ x 3 set

Notes. * try all set unbroken
Reserved for ON AIR

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

Bar Pullover (Roll back and come back with roll ahead) + Pull-ups + Chest to Bar

(1+1+1) x 3
rest 2′ x 4 set

Notes. * keep safe your hands again

[/um_show_content]

Strength & Strength Endurance (SE)

Back Squat 1+1/4

3×3 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent]

Reserved for ON AIR

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

Tempo Training 3.0.X.0 Back Squat

3×2 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent]

[/um_show_content]

Back Squat

6×2 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]

Aerobic Capacity (AC)

AMRAP 24′

Push Hard 22/16 Cal Row sub 1′ if possible
15 Burpees easy pace
Push Hard 22/16 Cal Assault Bike sub 1′ if possible
15 Burpees easy pace

Reserved for ON AIR

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

no rest

Not For Time

50m BW Lunges
50m Handstand Walk
50 Single Dumbbell C&J 22,5/15Kg

[/um_show_content]

Stretching & Mobility (MS)

[on_comment_numbers]
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

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 Sets of:

8 + 8 Single Dumbbell Single Leg Contralateral RDL Clean and Press (15/12 kg)
30″ rest b/s

Single Dumbbell Single Leg Contralateral RDL Clean and Press
Video
Reserved for ON AIR

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

2 Sets of:

8 + 8 Seated Kettlebell Clean (16/12 kg)
30″ rest b/s

Seated Kettlebell Clean
Video

[/um_show_content]

Power & Power Endurance (PE)

Power Clean

1+1 @ [percent value=’53’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’63’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 2′ then

Every 30″ for 8′

1 @ [percent value=’73’ 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+2+1 @ [percent value=’53’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

[/um_show_content]

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

1+2+1 @ [percent value=’43’ of=’cleanjerk’ in=’kg’][/percent]

Kettlebell Long Cycle (double Kettlebell C&J)

Choose a 2 x 24-20-16 Kg / 2 x 20-16-12Kg

For Time

2400/1600Kg of total volume accumulation

Notes. Every drop, 30″ rest. Keep safe your hands! Both kettlebells weight count (50 reps @ 2 x 24 Kg = 2400 Kg)
Reserved for ON AIR

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

For Time

30 Single Kettlebell Clean&Jerk 32/24 Kg

every minute perform 4m Handstand Walk + [percent value=’35’ of=’strict-handstand-push-ups’ in=”]HSPU[/percent]

Notes. Start with HSW + HSPU

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

3 Sets of:

15 Inclined Batwing Kettlebell (16/12 kg)
1′ 30 rest b/s

Inclined Batwing Kettlebell
Video

[/um_show_content]

Aerobic Power & Lactic Training (AP)

For Time

50 Double Unders
25 Sumo Deadlift High Pull 35/25Kg
12 Front Burpees Box Jump Over
25 Sumo Deadlift High Pull 35/25Kg
50 Double Unders
rest 1:1 x 3 set

Work Capacity (WC)

Reserved for ON AIR

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

For Time

[percent value=’100′ of=’ring-muscle-ups-in-2′ in=’reps’][/percent] Ring Muscle-ups
12 D-Ball Clean 115/65lbs
24m Handstand Walk

[/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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Thursday

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Warmup Accessory (WA)

General Warmup (GW)

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 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 2′
Technique
8 x 25 m front crawl pull buoy rest b/s 40″
4 x 25 m breaststroke pull buoy rest b/s 20″
4 x 25 m front crawl using swim board rest b/s 40″
Rest 1’30”
Speed
5 x 100 front crawl push hard rest b/s 1’
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

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

Advanced

Warmup
4 x 100 m backstroke double arms / front crawl switch each 25m rest b/s 30″
Rest 2′
4 x (50 m + 25 m) backstroke+ front crawl only arms rest b/s 1′
Rest 1′
6 x 25 m breaststroke rest b/s 20″
Rest 2’
50 m swim board only kick (crawl)

Technique
6 x 25 m front crawl using pull buoy rest b/s 1”
6 x (25 ) m underwater dolphin or alternated style rest b/s 50”
6 x 25 m front crawl one arm switch each pool rest b/s 45”

Rest 2’
Speed
6 x 100 front crawl push, rest b/s 25m backstroke
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Functional Strength (FS)

Functional Strength – Compound Set / Upper Body

3 sets of:
12 Banded Bent Over Row (50/35 kg)
12 + 12 Rotational Dumbbell Rows (20/15 kg)
12 + 12 Single Arm Landmine Rows (35/20 kg)
2′ rest bet

Banded Bent Over Row
Video
Rotational Dumbbell Rows
Video
Single Arm Landmine Rows
Video
Reserved for ON AIR

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

Functional Strength – Compound Set / Lower Body

3 sets of:
12 Barbell Hip Thrust Axle bar (45/25 kg)
12 Double Kettlebell Deficit Deadlift (32/24 kg)
30″ + 30″ Single Leg Goblet Wall Sit hold (20/16 kg)
2′ rest bet

Barbell Hip Thrust Axle bar
Video
Double Kettlebell Deficit Deadlift
Video
Single Leg Goblet Wall Sit hold
Video

[/um_show_content]

Stretching & Mobility (MS)

[on_comment_numbers]

Friday

[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. 8+8 HK Rotation Band
  2. 15 TK Hip Extension Banded
  3. 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
TK Pull Down
Video
Banded Press FTN/BTN
Video
HK Rotation Band
Video
TK Hip Extension
Video
1 Leg SLDL + Knee Lift
Video

BPM Activation (AT)

2 Rounds – Increase pace round by round

10 cal Row – Stiff Legs
10 Barbell Back Rack Good Morning – Empty Barbell
10 Double Kettlebell Bottom Up Squat (8 kg)
5 Strict Knee to Elbow

Barbell Back Rack Good Morning
Video
Double Kettlebell Bottom Up Squat
Video

Power & Power Endurance (PE)

Sumo Deadlift High Pull

10 @ [percent value=’24’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
10 @ [percent value=’34’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
10 @ [percent value=’44’ of=’cleanjerk’ in=’kg’][/percent]

rest 2′ then

Every 30″ for 2′

4 Sumo Deadlift High Pull @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

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

rest 1′

Every 30″ for 2′

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

rest 1′

Every 30″ for 2′

10 Sumo Deadlift High Pull @ [percent value=’26’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

12 Sumo Deadlift High Pull @ [percent value=’22’ 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 + Behind the Neck Push Jerk

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

AMRAP 1′

6 alt. Dumbbell C&J left arm 30/22,5Kg
6 alt. Dumbbell C&J right arm 30/22,5Kg
Max Strict Ring Muscle Ups

[/workout_short]

Insert ONLY your PE1 score

rest 3′

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

AMRAP 1′

6 alt. Dumbbell C&J left arm 30/22,5Kg
6 alt. Dumbbell C&J right arm 30/22,5Kg
Max Ring Muscle Ups

[/workout_short]

Insert ONLY your PE2 score

rest 3′

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

AMRAP 1′

6 alt. Dumbbell C&J left arm 30/22,5Kg
6 alt. Dumbbell C&J right arm 30/22,5Kg
Max Bar Muscle Ups

[/workout_short]

Insert ONLY your PE3 score

Strength & Strength Endurance (SE)

Bench Press 1+1/4

3×3 @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent]

Reserved for ON AIR

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

Tempo Training 3.3.X.0 Bench Press

3×2 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent]

[/um_show_content]

Bench Press

5×3 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent]

Work Capacity (WC)

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

3 Rounds For Time

18 Front Squat 50/35Kg
18 Cal Ski or 21 Cal Row

[/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
[on_comment_numbers]

Saturday

[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
Video

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

Activation (AT)

EMOM for 4′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 6′[/um_show_content]

1) 6 + 6 Split Stance Barbell Shoulder Press – Empty Barbell
2) 12 Sit Ups Shot Toss (9/6 kg)

Reserved for ON AIR

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

3) 12 Pike Shoulder Tap

[/um_show_content]

Split Stance Barbell Shoulder Press
Video
Sit Ups Shot Toss
Video
Reserved for ON AIR

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

Pike Shoulder Tap
Video

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Power & Power Endurance (PE)

Push Jerk from Blocks

1+1 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 x 3 set @ [percent value=’92’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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

1+2+1+1 @ [percent value=’38’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

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

1+2+1+1 @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent]

Double Dumbbell Hang power Clean&Jerk
Death by 40″ – cap time 8′

7 Reps 2 x 25/17,5Kg

Strength & Strength Endurance (SE)

Reserved for ON AIR

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3 Sets of:

12 + 12 Split Stance Barbell Rumenian Deadlift (50/40 kg)

1′ 30 rest b/s

Split Stance Barbell Rumenian Deadlift
Video

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Work Capacity (WC)

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

AMRAP 5′

12 Overhead Squat 60/40Kg
12 Toes to Bar

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Insert ONLY your WC1 score

rest 2′

[workout_short title=’SAT_WC2′ result_type=’reps’]

AMRAP 5′

12 Box Jump 70/60cm
12 GHD Situps

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Insert ONLY your WC2 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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