HOW YOU DO YOU FEEL?
Bodyweight Routine
Notes. Follow routine step by step.
Monday
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
2 Rounds – Increase Pace across Round
8 Cal AB / Bike Erg
8 + 8 Barbell Over Head Bulgarian Split Squat (Empty)
Reserved for ON AIR
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8 Burpees Toes to Bar
Barbell Over Head Bulgarian Split Squat
Reserved for ON AIR
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Barbell Back Rack Wide Stance Good Morning
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Power & Power Endurance (PE)
Power Snatch
1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
Squat Snatch
1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’87’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]
Aerobic Power & Lactic Training (AP)
For Time
9 Deadlift 100/70Kg
9 Box Jump Over
3 Deadlift 100/70Kg
3 Box Jump Over
15/12 Cal Row
Rest 1:1 x 3 set
Work Capacity (WC)
AMRAP 12′
15 Chest to Bar
15 Burpees
15 Dumbbell Snatch 30/20Kg
16 alt. Pistol
Rest 1′
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Tuesday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 8 Barbell Bent Over Row 2″Hold @Top
- 20″+20″ Elbow Plank Star
- 16 Banded Press FTN/BTN Alternate
- 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Elbow Plank Star
Banded Press FTN/BTN Alternate
Kang Squat
Aerobic Power & Lactic Training (AP)
AMRAP 2′
Max Rope Climb
No rest
AMRAP 2′
Max Double DB Thrusters @25/20
No rest
AMRAP 2′
Max Toes to Bar
Work Capacity (WC)
Every 1′ for 3′
5 Wall Ball
3 Bar Muscle-ups
1 Power Clean 100/70Kg
rest 3′
Every 45″ for 3′
5 Wall Ball
3 Bar Muscle-ups
1 Power Clean 100/70Kg
Rest 3′
Every 30″ for 3′
5 Wall Ball
3 Bar Muscle-ups
1 Power Clean 100/70Kg
Functional Strength (FS)
Reserved for ON AIR
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Lower Body Landmine Strength
3 Sets of:
12 + 12 Landmine Romanian Deadlift One Leg (40/35 kg)
15 Banded Landmine Goblet Squat (40/35 kg)
1’30 rest b/set
landmine Romanian deadlift one leg
Banded Landmine Goblet Squat
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Wednesday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
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
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
- 20″+20″ Elbow Plank Star
- 10+10 FitBall Elbow Plank Rotation
- 10 FitBall LCHE
Elbow Plank Star
FitBall Elbow Plank Rotation
FitBall LCHE
Aerobic Capacity (AC)
For Quality
10′ Bike
10′ Run
10′ Row
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Thursday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2
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 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
2 Rounds – Increase pace across round
10 Cal AB – 5 Forward spin / 5 Back spin
8 Single Dumbbell Single Leg Contralateral RDL Clean and Press (15/10 kg) – Left
8 Burpees Air Squat Jump Touch the Trget
8 Single Dumbbell Single Leg Contralateral RDL Clean and Press (15/10 kg) – Right
30″ rest b/s
Single Dumbbell Single Leg Contralateral RDL Clean and Press
Power & Power Endurance (PE)
Snatch – any style
Every 2’30 for 20′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Aerobic Power & Lactic Training (AP)
Every 4′ for 24′
12″ Assault Bike Sprint @90% of your max effort
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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