Monday
General Warmup (GW)
15′ EMOM
- 45″ Row
- 6+6 Quadruped Thoracic Spine Rotation with Reach
- 40″ Double KB Plank
- 6+6 Hip Rotation and Extension
- 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Reserved for ON AIR
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Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
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Double Kettlebell Front Rack Tall Kneeling Ste up&down (12/8 kg) – 2 sets x 10 – 1′ rest bet
Barbell Over Head Bulgarian Split Squat – 2 sets x 8 + 8 – 1′ rest bet
Reserved for ON AIR
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Dumbbell Fly to Row (15/12 kg) – 2 sets x 6 – 1′ rest bet
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Work Capacity (WC)
For Time
15 One ARM DB squat snatch alt.
15 CAL Row
12 One ARM DB squat snatch alt.
12 CAL Row
9 One ARM DB squat snatch alt.
9 CAL Row
[/workout_short]
Insert ONLY your Roma TD WOD 1 score.
Rest as need
[workout_short title=’RTD_W2′ result_type=’reps’]
AMRAP 5′
5 Chest to Bar
10 Strict HSPU
15 Pistol Alt.
[/workout_short]
Insert ONLY your Roma TD WOD 2 score.
Rest 2′ then go to Power Section
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Power & Power Endurance (PE)
1RM Clean & Jerk – Any Style
Ramping to [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent]then
In three 30″ windows try 1 heavy single successfully attempts of Snatch any style, rest 2′ between each 30″ window
[/workout_short]
Insert ONLY your best successfully single .
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″ Bike
- 6/8 Open Hip
- 15 Tall Kneeling Face Pull with Band @1″ hold
- 40″ Elbow Plank Posterior Tilt
- 15 Tall Kneeling Hip Extension With Band @1″ hold
Open Hip
Tall Kneeling Face Pull with Band
Elbow Plank Posterior Tilt
Tall Kneeling Hip Extension with Band
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
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
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Bulgarian Split Squat Y Band Contralateral – 2 sets x 8 + 8 – 1′ rest bet
Single Dumbbell Single Leg Contralateral RDL Clean and Press (15/12 kg) – 2 sets x 8 + 8 – 1′ rest
Reserved for ON AIR
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Rower Pike Ups – 2 sets x 10 – 1′ rest bet
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Power & Power Endurance (PE)
1RM Snatch – Any Style
Ramping to @[percent value=”85″ of=”snatch” in=”kg”] [/percent]
then
In three 30″ windows try 1 heavy single successfully attempts of Snatch any style, rest 2′ between each 30″ window
[/workout_short]
Insert ONLY your best successfully single .
Work Capacity (WC)
For Time
1 Peg Board ascent
then
3 Rounds of
10 Ring Dips
20 GHD Sit Ups
30 Wall Ball
then
1 Peg Board ascent
then
3 rounds of
20m Carry 2Kt 32/24Kg
10 Deadligt 120/85Kg
then
1 Pegboard ascent
[/workout_short]
Insert ONLY your Roma TD Wod 4 score.
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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
Mobility (MO)
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
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.
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
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
Swimming Session (SW)
Swim
Light 30-40′ free Swimming
Thursday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
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
BPM Activation (AT)
10 cal AB
5 Double Kettlebell Clean & Jerk Complex (16/12 kg)
8 Kettlebell Plank Single Rows (16/12 kg)
10 cal ski
Double Kettlebell Clean & Jerk Complex
Kettlebell Plank Single Rows
Power & Power Endurance (PE)
Power Clean
Ramping then make 1 single every 2′ for 20′, work @[percent value=”70″ of=”cleanjerk” in=”kg”] [/percent]
Aerobic Power & Lactic Training (AP)
5 Rounds of Run & Row
50m Run @200mt Pace
rest 3′
100m Row Fast Pace, Strokes > 36 / min
rest 3′
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