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Monday

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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. 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) 10 Double Dumbbell Swing Snatch (15/12 kg)
2) 5 + 5 Double Dumbbell Bulgarian Split Squat Snatch (15/12 kg)

Reserved for ON AIR

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

3) 10 Kipping Toes to Ring

[/um_show_content]

Double Dumbbell Swing Snatch
Video
Double Dumbbell Bulgarian Split Squat Snatch
Video
Reserved for ON AIR

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

Kipping Toes to Ring
Video

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Power & Power Endurance (PE)

Tall Snatch

Accumulate 25 Reps @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]

Snatch Grip Overhead Lunges

Accumulate 30 m @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]

Power Snatch + Hang Squat Snatch

(1+1 power)+1 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1 power)+1 set @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’84’ of=’snatch’ in=’kg’][/percent]

Squat Snatch

1 @ [percent value=’86’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’88’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’88’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’86’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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

Snatch Pull Takedown

2 @ [percent value=’97’ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’102′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’107′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’112′ of=’snatch’ in=’kg’][/percent]

Notes. * straps are allowed
Snatch Deadlift Takedown

2 @ [percent value=’115′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’120′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’125′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’130′ of=’snatch’ in=’kg’][/percent]

Notes. * straps are allowed

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Functional Strength

2 Sets of:
15 Barbell Back Rack Cossack Squat (40/20 kg) – 2″ hold bottom position
1′ 30 rest b/s

Barbell Back Rack Cossack Squat
Video

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Tempo 10.10.X.1 Back Squat

5×1 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

[/um_show_content]

Back Squat

3 @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 2′
3×2 @ [percent value=’86’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s
rest 3′
1 @ [percent value=’88’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s
rest 3′
1 @ [percent value=’90’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

Reserved for ON AIR

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

Standing Barbell Calf Raises

3×6 @ [percent value=’105′ of=’backsquat’ in=’kg’][/percent] rest 2 b/s

[/um_show_content]

Reserved for ON AIR

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

Strict Chest to Bar

[percent value=’35’ of=’maxpull-ups’ in=’reps’][/percent]

rest 30″[percent value=’30’ of=’maxpull-ups’ in=’reps’][/percent]

rest 30″[percent value=’25’ of=’maxpull-ups’ in=’reps’][/percent]

rest 30″[percent value=’20’ of=’maxpull-ups’ in=’reps’][/percent]

rest 30″[percent value=’15’ of=’maxpull-ups’ in=’reps’][/percent]

rest 30″
MAX EFFORT

[/um_show_content]

Strict Pull-ups

[percent value=’45’ of=’maxpull-ups’ in=’reps’][/percent]

rest 30″[percent value=’40’ of=’maxpull-ups’ in=’reps’][/percent]

rest 30″[percent value=’35’ of=’maxpull-ups’ in=’reps’][/percent]

rest 30″[percent value=’30’ of=’maxpull-ups’ in=’reps’][/percent]

rest 30″[percent value=’25’ of=’maxpull-ups’ in=’reps’][/percent]

rest 30″
MAX EFFORT

Functional Strength

2 Sets of:
12 Tall Kneeling Barbell Push Press Behind the Neck (45/25 kg) – 2″ hold Top position
1′ 30 rest b/s

Tall Kneeling Barbell Push Press Behind the Neck
Video

Work Capacity (WC)

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

3 Rounds For Time

20 Handstand Pushups
20 Dumbbell Overhead Squat 25/17,5Kg
20m Handstand Walk

[/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)

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

Mobility (MO)

Upper Body Mobility Routine
Video

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

BPM Activation (AT)

2 Rounds – Increase pace across round

10 cal Row – nasal breathing
10 Z Press Bottom up (12/8 kg)
5 + 5 Single Kettlebell Squat Clean Thruster (16/12 kg)
5 burpees pull over the bar

Z Press Bottom up
Video
Single Kettlebell Squat Clean Thruster
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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

Kneeling Position Push Press

6 x 3 set @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent]

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Push Press

3 x 3 set @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

Split Jerk + Push Jerk from rack

Ramping by double until reach [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] then
Every 45″ for 9′, 1+1 rep catch&go @ [percent value=’78’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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

Heavy Front Rack Hold

From 15″ to 30″ x 3 set @ [percent value=’140′ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Functional Strength

2 Sets of:
10 + 10 Elevated Hand Push Ups – 2″ hold Bottom Position
1′ 30 rest b/s

Elevated Hand Push Ups
Video

Strength & Strength Endurance (SE)

Inclined Double Kettlebell Bench Press

3×8 @ 2×20/12Kg

Reserved for ON AIR

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

Every 1′ for 6′
Bench Press 1+1/4

1 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent]

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Bench Press

3 @ [percent value=’52’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’62’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent] rest 2′
3×2 @ [percent value=’86’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s
rest 3′
1 @ [percent value=’88’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s
rest 3′
1 @ [percent value=’90’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s

Strict High Pull – no cheating

6×5 by feel

Work Capacity (WC)

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

AMRAP 12′

6 Bar Muscle-Ups
12 A. Swings 32/24Kg
24 Wall Ball 9/6Kg

[/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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Wednesday

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General Warmup (GW)

15′ EMOM
  1. 45″ Row
  2. 6+6 Quadruped Thoracic Spine Rotation with Reach
  3. 40″ Double KB Plank
  4. 6+6 Hip Rotation and Extension
  5. 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Video
Double KB Plank
Video
Hip Rotation and Extension
Video
Single Arm Ring Row Hold
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 
Ankle Mobility – Part 3
Video

BPM Activation (AT)

2 Rounds – Increase pace across round

10 cal AB – nose breathing
1 Single Kettlebell Clean Complex Left
10 Jumping Push Ups
1 Single Kettlebell Clean Complex Right

Single Kettlebell Clean Complex
Video

Power & Power Endurance (PE)

Tall Clean + Front Squat

3+5 x 5 @[percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 30″

Power Clean + Hang Squat Clean

(1+1 power)+1 @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’84’ of=’squatclean’ in=’kg’][/percent]

Squat Clean

1 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’88’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’88’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

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

Clean Pull Takedown

2 @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’102′ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’107′ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’110′ of=’squatclean’ in=’kg’][/percent]

Notes. * straps are allowed

[/um_show_content]

Reserved for ON AIR

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

L-sit on 2 Box

Easy accumulate 2′

[/um_show_content] [workout_short title=’WED_PE1′ result_type=’reps’]

GHD Situps

1′ Max Effort
30″ rest x 4 set

no rest

Toes to Bar

30″ Max Effort
30″ rest x 4 set

[/workout_short]

Insert ONLY your PE1 score

Strength & Strength Endurance (SE)

Deadlift

1+1+1 @ [percent value=’55’ of=’Deadlift’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’65’ of=’Deadlift’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’75’ of=’Deadlift’ in=’kg’][/percent] rest 2′
3x(1+1) @ [percent value=’85’ of=’Deadlift’ in=’kg’][/percent] rest 3′ b/s

Reserved for ON AIR

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

Deadlift

1 @ [percent value=’88’ of=’Deadlift’ in=’kg’][/percent] rest 3′ b/s
rest 3′
1 @ [percent value=’90’ of=’Deadlift’ in=’kg’][/percent] rest 3′ b/s
rest 3′
1 @ [percent value=’86’ of=’Deadlift’ in=’kg’][/percent] rest 3′ b/s

Tempo Training Strict Ring Dips 10.X.X.X

4×3, rest 1’30” b/s

[/um_show_content]

Strict Ring Dips
Every 1′ for 8′

[percent value=’40’ of=’strict-ring-dips’ in=’reps’][/percent]

Functional Strength

Accumulate 30 reps of:
Kettlebell Plank Single Rows (16/12 kg)

Kettlebell Plank Single Rows
Video

Aerobic Power & Lactic Training (AP)

Every 2 for 14′

12″ Sprint on Bike Erg or Assault Bike @ 100% of your max effort

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
4 x 25 m alternate 4 dolphin kicks/one breaststroke only arms stoke rest b/s 40″
6 x 25 m alternate 1 stroke front crawl/ 4 breaststroke rest b/s 20″
Rest 1’30”
Speed
3 x ( 100 + 100 ) > front crawl @80/85/90% max effort + 50@80/85/90% max effort rest b/s 1’30”
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 / backstroke double arms 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 alternate 1 stroke front crawl/ 4 breaststroke rest b/s 20″
Rest 2’
50 m swim board only kick (crawl)
Technique
6 x 25 m underwater dolphin use fins rest b/s 1”
6 x (15 + 10) m underwater dolphin empty lungs use fins/breaststroke only arms rest b/s 50”
6 x 25 m alternate 1 stroke front crawl 8 kicks front crawl rest b/s 45”

Rest 2’

Speed
Complete for time 8 x 25 m underwater dolphin kick using fins push hard rest as needed
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Functional Strength Hypertrophy (FS)

Upper Body – Push & Pull – Compound Set

3 Sets of:
12 Seated Dumbbell Lateral Raises (15/12 kg)
12 + 12 Single Kettlebell Floor Press Banded Row Hold (20/16 kg)
10 Seated Dumbbell Lateral Raises (15/12 kg)
8 + 8 Single Kettlebell Floor Press Banded Row Hold (24/20 kg)
2′ rest b/s

Seated Dumbbell Lateral Raises
Video
Single Kettlebell Floor Press Banded Row Hold
Video
Reserved for ON AIR

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

Lower Body – Compound Set

3 Sets of:
12 + 12 Goblet Deficit Bulgarian Split Squat (20/16 kg)
12 Double Kettlebell Deficit Deadlift (32/24 kg)
8 + 8 Goblet Deficit Bulgarian Split Squat (24/20 kg)
8 Double Kettlebell Deficit Deadlift (40/32 kg)
2′ rest b/s

Goblet Deficit Bulgarian Split Squat
Video
Double Kettlebell Deficit Deadlift
Video

[/um_show_content]

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Friday

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Warmup Accessory (WA)

General Warmup (GW)

Bodyweight 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
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 6 Tall Kneeling Step up&down Double Kettlebell Over Head (12/8 kg)
2) 6 + 6 Single Kettlebell Over Head Squat 1/4 theraband (16/12 kg)

Reserved for ON AIR

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

3) 12 Over Head Shot Toss Alt. Legs (9/6 kg)

[/um_show_content]

Tall Kneeling Step up&down Double Kettlebell Over Head
Video
Single Kettlebell Over Head Squat 1/4 theraband
Video
Reserved for ON AIR

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

Over Head Shot Toss Alt. Legs
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

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

Power Snatch + Hip Squat Snatch + Overhead Squat

(1+2+1)x5 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

[/um_show_content]

Squat Snatch + Power Snatch – touch&go

1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
4+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
5+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
4+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1+3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1+4 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1+5 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Front Squat

4 @ [percent value=’77’ of=’Squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’85’ of=’Squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’92’ of=’Squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’97’ of=’Squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’92’ of=’Squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’85’ of=’Squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’77’ of=’Squatclean’ in=’kg’][/percent]

Reserved for ON AIR

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

Double Kettlebell Front Rack Squat

8 AFAP 2×32/24Kg
rest 1′ x 3 set

Bent Over Row Prone Grip

5×3 @ [percent value=’67’ of=’Squatclean’ in=’kg’][/percent]

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Push Press + Shoulder Press

1+5 @ [percent value=’35’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
1+4 @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
1+3 @ [percent value=’47’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
1+3 @ [percent value=’52’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
(1+3) x 4 set @ [percent value=’57’ of=’bench-press’ in=’kg’][/percent] rest 1’30” b/s

Functional Strength

2 Sets of:
12 Ring Rows Alternate & Lateral Pull (Vest 10/5 kg)
1′ 30 rest b/s

Ring Rows Alternate & Lateral Pull
Video

Work Capacity (WC)

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

For Time

14 Double Dumbbell Hang Clean&Jerk 2×25/17,5Kg
12 Ring Muscle Ups
10 Double Dumbbell Hang Clean&Jerk 2×25/17,5Kg
8 Ring Muscle Ups
6 Double Dumbbell Hang Clean&Jerk 2×25/17,5Kg
4 Ring Muscle 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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Saturday

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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 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

BPM Activation (AT)

2 Rounds – Increase pace across round

10 cal Row – nasal breathing
3 Double Kettlebell Clean & Jerk Complex
5 Kipping Ring Pull Ups

Double Kettlebell Clean & Jerk Complex
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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

Deadlift + Below the Knees Power Clean + Thruster

(2+2+2)x5 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s

[/um_show_content]

Power Clean + Thruster + Push Jerk

1+1+3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+3 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+3 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
(1+1+3) x 3 set @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Functional Strength

2 Sets of:
10 + 10 Bulgarian Split Squat Y Band Contralateral – 2″ hold bottom position
1′ 30 rest b/s

Bulgarian Split Squat Y Band Contralateral
Video

Strength & Strength Endurance (SE)

Sumo Deadlift

1+1+1 @ [percent value=’52’ of=’Deadlift ‘ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’62’ of=’Deadlift ‘ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’72’ of=’Deadlift ‘ in=’kg’][/percent] rest 2′
3x(1+1) @ [percent value=’82’ of=’Deadlift ‘ in=’kg’][/percent] rest 3′ b/s
rest 2′
(1+1) @ [percent value=’85’ of=’Deadlift ‘ in=’kg’][/percent] rest 3′ b/s

Emom 8′

6 Box Dips
6 Strict HSPU

Functional Strength

2 Sets of:
12 + 12 Single Dumbbell Hammer Lateral Raises – Light weight – focus on Full ROM
1′ 30 rest b/s

Single Dumbbell Hammer Lateral Raises
Video

Work Capacity (WC)

Reserved for ON AIR

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

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

For Time

20 Strict Ring Muscle-Ups

[/workout_short]

Insert ONLY your WC1 score

[/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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