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Monday

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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) 6 + 6 Barbell Overhead Split Squat (empty barbell)
2) 6 + 6 Single Dumbbell Cross Body Jefferson Curl & Muscle snatch (15/12 kg)

Reserved for ON AIR

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3) 5 Double Kettlebell Hang Snatch Single (12/8 kg)

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Barbell Overhead Split Squat
Video
Single Dumbbell Cross Body Jefferson Curl & Muscle snatch
Video
Reserved for ON AIR

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Double Kettlebell Hang Snatch Single
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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Hang Muscle Snatch

Accumulate 30 reps with empty bar – use bouncing if you can

rest 1′

1/4 Overhead Squat, close grip

10 reps with empty bar

no rest

1/2 Overhead Squat, close grip

10 reps with empty bar

no rest

Full Overhead Squat, close grip

10 reps with empty bar

no rest

Back Rack Thrusters, snatch grip

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=’55’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1+1+1 [percent value=’55’ 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+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] rest 3′
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’80’ 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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Notes. Only if you haven’t tried 2 weeks 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=’57’ of=’snatch’ in=’kg’][/percent]

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No Hip Power Snatch + Overhead Squat + No Hip Squat Snatch + Snatch Balance catch & go – Every 40″ for 4′

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

Strength & Strength Endurance (SE)

Back Squat

Ramping by triple until reach [percent value=”50″ of=”backsquat” in=”kg”] [/percent] then
20′ to Find your 2 RM

Reserved for ON AIR

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Every 3′ for 12′

3 Strict Deficit HSPU
12 Pushups
3 Strict Deficit HSPU
9 Double Dumbbell STOH 2×25/17,5Kg
3 Strict Deficit HSPU
6 Strict weighted Ring Dips kt 16/12Kg
3 Strict Deficit HSPU
Slow Recovery with Bench Press Empty Bar 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)

8′ AMRAP

16 Single Dumbbell Clean & Jerk 22,5/15Kg
12 Chest to Bar
6 Ring Dips

Reserved for ON AIR

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rest 1′

For Time – cap 9′

1000/925 m Row
20 Burpees Box Jump Over
1000/925 m Row

Notes. Don’t rush. Maintain easy pace. 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)

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
Reserved for ON AIR

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Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video

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Activation (AT)

2 Rounds – For Quality

8 Double Dumbbell Cuban Press (15/12/2,5 kg plates)
10 Double Dumbbell Bench Press Glute Bridge Alternate (15/12/2,5 kg plates)
8 + 8 Single Dumbbell Split Jerk Balance (15/12 kg)

Double Dumbbell Cuban Press
Video
Double Dumbbell Bench Press Glute Bridge Alternate
Video
Single Dumbbell Split Jerk Balance
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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

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=’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

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] rest 60″
1 @ [percent value=’117′ of=’snatch’ in=’kg’][/percent] rest 60″
1 @ [percent value=’120′ 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=’reps’]

WC1: AMRAP in 10′

6 m unbroken Handstand Walk
3 unbroken Ring Muscle Ups

Notes. Add 1 RMU and 1 m HSW each set.

[/workout_short]

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Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing Work

20″ Assault bike – Nasal Breathing – easy pace
20″ Assault bike – Mouth Breathing – moderate pace
20″ Assault bike – Diaphragm Breathing – Sprint
20″ Assault bike – All Out

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NOT For Time – cap 40′

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

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″ Bike
  2. 6/8 Open Hip
  3. 15 Tall Kneeling Band Face Pull with 1″ Hold
  4. 40″ Elbow Plank Posterior Tilt
  5. 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Video
Tall Kneeling Face Pull with Band
Video
Elbow Plank Posterior Tilt
Video
Tall Kneeling Hip Extension with Band
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) 10 Banded Russian Swing (20/16 kg)
2) 6 Double Kettlebell Hang Clean Single (16/12 kg)

Reserved for ON AIR

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

3) 10 Double Kettlebell Tall Clean (16/12 kg)

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Banded Russian Swing
Video
Double Kettlebell Hang Clean Single
Video
Reserved for ON AIR

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Double Kettlebell Tall Clean
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=’55’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position (deep power clean)
no rest
1+1+1+1 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] (clean any style)
rest 3′
1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+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] rest 3′
1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] stop 2″ in deep power position
no rest
1+1 @ [percent value=’80’ 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

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

Notes. Only If you haven’t tried 2 weeks before:
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′

57% of your max reps finded in 45″ @ [percent value=’57’ of=’squatclean’ in=’kg’][/percent]

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Power Clean + low hang Power Clean + High Hang Squat Clean – Every 40″ for 4′

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

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 sets @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent] rest 3′ b/s

Functional Strength (FS)

Functional Strength T.U.T – Upper Body

3 Sets – 2′ rest bet
30″ Dumbbell Pullover (25/20 kg) – Tempo Training 3.3.3.1
30″ rest
30″ Dynamic Push Ups – Tempo 3.3.3.1
30″ rest
30″ Bar Rows – Tempo 3.3.3.1

Dumbbell Pullover
Video
Dynamic Push ups
Video
Bar Rows
Video
Reserved for ON AIR

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

Functional Strength T.U.T – Lower Body

3 Sets – 2′ rest bet
30″ Double Kettlebell Banded Sumo Deadlift (32/24 kg) – Tempo 3.1.3.1
30″ rest
30″ Goblet Deficit Bulgarian Split Squat Left (24/16 kg) – Tempo 3.1.3.1
30″ rest
30″ Goblet Deficit Bulgarian Split Squat Right (24/16 kg) – Tempo 3.1.3.1

Double Kettlebell Banded Sumo Deadlift
Video
Goblet Deficit Bulgarian Split Squat
Video

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Aerobic Power & Lactic Training (AP)

AMRAP 2′

16 Box Jump Over
12 Kettlebell Goblet Squat 32/24Kg
8 Step Over Box Kt 32/24

Notes. Push as hard as you can – you MUST do the best score in the first round. Save your reps then rest 2′. Repeat the AMRAP until the difference between your best score and your last score is less than 15%.
For Example:
1st round – 36 reps
2nd round – 34 reps –> ok
3rd round – 33 reps –> ok
4th round – 30 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 front crawl rest b/s 30″
Rest 2’
5 x 50 m backstroke rest b/s 1′
Rest 1’45”
4 x 50 m swim board only kick (crawl) rest b/s 20″
Rest 2′
Technique
8 x 25 m pull buoy between knees backstroke rest b/s 20″
Rest 1’30”
8 x 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 backstroke

Rest 2’
For time
100 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 front crawl rest b/s 30″
Rest 2’
5 x (75 m + 25 m) backstroke + breaststroke rest b/s 1′
Rest 1’45”
100 m swim board only kick (crawl)
Technique
8 x 25 m front crawl rest b/s 40″

Swim with only one arm each pool

Rest 2’
8 x (15 m + 10 m) dolphin kick underwater + One arm front crawl rest b/s 40″
Rest 2′
Speed
4 x (100 m + 100 m) backstroke rest b/s 30″ use fins

Swim the first 100 m < 1'45". Cool down the second one only legs.

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

Swim the first one underwater (pace moderate: 25 m < 20") Cool down backstroke

Rest 2′
Cool down
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″ 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)

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

1) 10 Double Kettlebell Cossack Thruster (12/8 kg)
2) 4 + 4 Double Kettlebell Front Rack Contralateral Step Thruster (12/8 kg)

Reserved for ON AIR

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

3) 6 + 6 Single Kettlebell Squat Clean Thruster (12/8 kg)

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Double Kettlebell Cossack Thruster
Video
Double Kettlebell Front Rack Contralateral Step Thruster
Video
Reserved for ON AIR

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Single Kettlebell Squat Clean Thruster
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=’32’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’37’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’47’ of=’snatch’ in=’@ kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’52’ 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=’52’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1+1 @ [percent value=’57’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1+1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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Thrusters – Every 90″ for 9′

1st set – 6 @ [percent value=”37″ of=”SquatClean” in=”kg”] [/percent] 2nd set – 6 @ [percent value=”42″ of=”SquatClean” in=”kg”] [/percent] 3rd set – 4 @ [percent value=”47″ of=”SquatClean” in=”kg”] [/percent] 4th set – 4 @ [percent value=”52″ of=”SquatClean” in=”kg”] [/percent] 5th set – 2 @ [percent value=”57″ of=”SquatClean” in=”kg”] [/percent] 6th set – 2 @ [percent value=”62″ of=”SquatClean” in=”kg”] [/percent]

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Strength & Strength Endurance (SE)

Front Squat

3 @ [percent value=”67″ of=”SquatClean” in=”kg”] [/percent] rest 3′
3 @ [percent value=”72″ of=”SquatClean” in=”kg”] [/percent] rest 3′
3 @ [percent value=”75″ of=”SquatClean” in=”kg”] [/percent] rest 3′
3 @ [percent value=”80″ of=”SquatClean” in=”kg”] [/percent] rest 3′
3 @ [percent value=”82″ of=”SquatClean” in=”kg”] [/percent] rest 3′
2 @ [percent value=”86″ of=”SquatClean” in=”kg”] [/percent] rest 3′
1 @ [percent value=”90″ of=”SquatClean” in=”kg”] [/percent]

Work Capacity (WC)

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

WC1: For Time

14m Overhead Lunges Kettlebell right arm 24/16kg
8 Toes to Bar
7 Overhead Squat Kettlebell right arm 24/16kg
16 Toes to Bar
7 Overhead Squat Kettlebell left arm 24/16kg
8 Toes to Bar
14m Overhead Lunges Kettlebell left arm 24/16kg
rest 1′ then way back

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Aerobic Capacity (AC)

Reserved for ON AIR

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Every 2′ for 30′

1st set – 10 Shoulder to Overhead 50/35Kg + 15 Double Kettlebell Russian Swing 2×24/16Kg
2nd set – 10 Power Clean 50/35Kg + 15 Push-ups
3rd set – 10 Ground to Overhead 50/35Kg + 15 Double Unders

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″ 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 3
Video

Activation (AT)

2 Rounds – For Quality

5 + 5 Double Dumbbell Bulgarian Split Squat Clean & Press (15/12 kg)
3 + 3 Kettlebell Complex: Clean + Reverse Lunge + Press (16/12 kg)

Double Dumbbell Bulgarian Split Squat Clean & Press
Video
Kettlebell Complex: Clean + Reverse Lunge + Press
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=’42’ of=’cleanjerk’ in=’kg’][/percent]

rest 90″

1+1+1+1+1 @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent]

rest 90″

(1+1+1+1+1)x3 set @ [percent value=’52’ 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=’62’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

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

rest 3′

(1+1) x 3 set @ [percent value=’77’ 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 Overhead Lunges with 2 Kettlebells 2 x 16/12 Kg
8 Front Squat with 2 Kettlebells 2 x 16/12 Kg
10m Overhead Lunges with 2 Kettlebells 2 x 16/12 Kg
8 Box Step Over with 2 Kettlebells 2 x 16/12 Kg
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)

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WC1:For Time

100/85 Cal Assault Bike
Every 2′ 10 Deadlift 90/65 Kg

Notes. Start with Deadlift.

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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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