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Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

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Monday

[on_comment_numbers]

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 3
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) 10 Z Press Bottom up (12/8 kg)
2) 10 Banded Russian Swing (16/12 kg)

Reserved for ON AIR

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

3) 2 Ring Transition 2.0

[/um_show_content]

Z Press Bottom up
Video
Banded Russian Swing
Video
Reserved for ON AIR

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

Ring Transition 2.0
Video

[/um_show_content]

Power & Power Endurance (PE)

Sots Press

Accumulate 25 Reps with empty bar

Jumping Overhead Squat

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

Power Snatch + Hang Squat Snatch

(1+1 power)+1 @ [percent value=’54’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’64’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′
((1+1 power)+1 ) x 4 set @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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

Snatch Pull Takedown

3 @ [percent value=’92’ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’97’ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’102′ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’107′ of=’snatch’ in=’kg’][/percent]

Notes. * straps are allowed
Snatch Deadlift Takedown

3 @ [percent value=’110′ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’115′ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’120′ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’125′ of=’snatch’ in=’kg’][/percent]

Notes. * straps are allowed

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Back Squat 1 + 1/4 pulse with Barbell

6×3 @ [percent value=’40’ 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’]

Double Dumbbell Squat 1 1/4 pulse
Video

[/um_show_content]

Back Squat

3 @ [percent value=’52’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’62’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 2′
4×3 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

Every 1’30” for 12′
Box Squat

2 @ [percent value=’90’ of=’backsquat’ in=’kg’][/percent]

Reserved for ON AIR

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

Functional Strength

2 Sets of:
10 Romanian deadlift Barbell (60/40 kg) – 2′ hold in bottom position
1’30 rest b/s

Romanian deadlift Barbell
Video
Strict Chest to Bar

[percent value=’48’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 1′[percent value=’38’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 45″[percent value=’28’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 30″[percent value=’18’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 15″[percent value=’10’ of=’maxpull-ups’ in=’reps’][/percent]

[/um_show_content]

Strict Pull-ups

*Refresh your strict pull-ups max effort if you think that you have improve it from last test then

[percent value=’60’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 1′[percent value=’50’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 45″[percent value=’40’ of=’maxpull-ups’ in=’reps’][/percent]

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

Rest 15″[percent value=’20’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 3′ then

[percent value=’50’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 1′[percent value=’40’ of=’maxpull-ups’ in=’reps’][/percent]

Rest 45″[percent value=’30’ of=’maxpull-ups’ in=’reps’][/percent]

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

Rest 15″[percent value=’10’ of=’maxpull-ups’ in=’reps’][/percent]

Reserved for ON AIR

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

Functional Strength

2 Sets of:
8 Weighted Matador Dips – Heavy as you feel
1’30 rest b/s

Weighted Matador Dips
Video

[/um_show_content]

Work Capacity (WC)

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

For Time

30 Box jump Over 60/50cm
60 Double Unders
30 Double Kettlebell Clean&Jerk @2×16/12Kg
60 Double Unders
30 Box Jump Over 60/50cm

[/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]

Tuesday

[on_comment_numbers]

General Warmup (GW)

15′ EMOM
  1. 45″ Skierg
  2. 12 Wall Sit with Reach
  3. 20″+20″ Elbow plank Star
  4. 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
  5. 40″ Scapula Pull Up Hold
Wall Sit with Reach
Video
Elbow Plank Star
Video
Cossack Squat + Lunge
Video
Scapula Pull Up Hold
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

Activation (AT)

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

1) 12 Ring Push ups & Front Raise
2) 12 Double Kettlebell Glute Bridge Floor press (16/12 kg)

Reserved for ON AIR

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

3) 5 + 5 Kettlebell Windmill (16/12 kg)

[/um_show_content]

Ring Push ups & Front Raise
Video
Double Kettlebell Glute Bridge Floor press
Video
Reserved for ON AIR

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

Kettlebell Windmill
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

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

Half Squat position Push Press

(6) x 3 set @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Behind the Neck Push Press

4 x 3 set @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent]

Split Jerk + Push Jerk from rack

Ramping by double until reach [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] then
Every 40″ for 8′, 1+2 rep catch&go @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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

Jerk Drive From Blocks
Every 30″ for 3′

1 Rep @ [percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Strength & Strength Endurance (SE)

Declined Double Kettlebell Bench Press on GHD

3×12 @ 2×12/8Kg

Bench Press

3 @ [percent value=’55’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’65’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent] rest 2′
4×3 @ [percent value=’85’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s

Reserved for ON AIR

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

Every 1’30 for 12′
Bench Press with 5cm boards – 1″ stop on boards

1 @ [percent value=’102′ of=’bench-press’ in=’kg’][/percent]

[/um_show_content]

Supine grip bent over Row

6×8 by feel

Reserved for ON AIR

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

Functional Strength

2 Sets of:
12 + 12 Dumbbell Chainsaw Row (30/25 kg)
1’30 rest b/s

Dumbbell Chainsaw Row
Video

[/um_show_content]

Work Capacity (WC)

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

AMRAP 9′

10 Chest to Bar
10 Dumbbell alt. Squat Snatch 25/17,5Kg
5 Bar Muscle Ups
5 Devil Press 2×25/17,5Kg

[/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]

Wednesday

[on_comment_numbers]

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 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 Rounds – Increase pace across round

10 cal AB / Bike erg
6 Double Dumbbell Squat Clean (15/12 kg)
12 Double Kettlebell Cross Body Rumenian deadlift Alt. (16/12 kg)
6 burpees knee to elbow

Double Dumbbell Squat Clean
Video
Double Kettlebell Cross Body Rumenian deadlift Alt.
Video

Power & Power Endurance (PE)

Tall Clean

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

Power Clean + Hang Squat Clean

(1+1 power)+1 @ [percent value=’54’ of=’squatclean’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’64’ of=’squatclean’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’76’ of=’squatclean’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
((1+1 power)+1) x 4 set @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

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

Clean Pull Takedown

3 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’97’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’102′ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’107′ of=’squatclean’ in=’kg’][/percent]

Notes. * straps are allowed

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

AMRAP

20″ Max Effort GHD Situps
20″ rest
20″ Max Effot Toes To Bar
20″ rest
x 5 set

[/workout_short]

Insert ONLY your PE1 score

Strength & Strength Endurance (SE)

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′
4x(1+1+1) @ [percent value=’82’ of=’Deadlift ‘ in=’kg’][/percent] rest 3′ b/s

Reserved for ON AIR

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

2 Sets of:
15 Double Kettlebell Front Rack Cossack Squat (16/12 kg)
1’30 rest b/s

Double Kettlebell Front Rack Cossack Squat
Video
Tempo Training Strict Ring Dips 5.3.5.5

6 x 3, rest 1’30” b/s

L-sit Chin Ups

Accumulate 20 reps

[/um_show_content]

Strict Ring Dips
Every 2′ for 12′

[percent value=’60’ of=’strict-ring-dips’ in=’reps’][/percent]

Aerobic Power & Lactic Training (AP)

Every 2’30” for 15′

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
[on_comment_numbers]

Thursday

[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. 5 Dynamic Pallof Press (1 Rep is up and down)
  2. 5 Reps each movement TK Single Arm Scapula Band
  3. 5 Plank Walkout
  4. 10+10 MiniBand Lateral Walk
  5. 5+5 Reverse Lunge + Knee lift
HK Dynamic Pallof Press
Video
TK Single Arm Scapula Band
Video
Plank Walkout
Video
Miniband Lateral Walk
Video
Reverse Lunge+ Knee Lift
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 front crawl 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 250 > front crawl @80% max effort 3 breaths each pool rest b/s 2’
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+ breaststroke only arms () rest b/s 1′
Rest 1′
4 x (50 m + 25 m) backstroke+ front crawl only arms () rest b/s 1′
Rest 2’
50 m swim board only kick (crawl)
Technique
6 x 25 m underwater dolphin use fins face up rest b/s 45”
6 x (15 + 10) m underwater dolphin empty lungs use fins/backstroke rest b/s 30”
6 x 25 m alternate 1 stroke breaststroke 8 kicks front crawl rest b/s 45”

Rest 2’

Speed
4 x 50 @80% max effort active rest b/s 50 backstroke (or breaststroke)
rest 1’
4 x 100 @85% max effort active rest b/s 50 backstroke (or breaststroke)
rest 1’
3 x 200 @85% max effort active rest b/s 50 backstroke (or breaststroke)
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Functional Strength (FS)

Functional Strength Hypertrophy – Upper Body

3 Sets of:
30″ GHD Barbell Row (30/20 kg)
10″ transition
30″ Hammer Lateral Raises (15/12 kg)
10″ transition
30″ Seated Dumbbell Lateral Raises (15/12 kg)
2′ rest b/s

GHD Barbell Row
Video
Hammer Lateral Raises
Video
Seated Dumbbell Lateral Raises
Video
Reserved for ON AIR

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

Functional Strength Hypertrophy – Lower Body

3 Sets of:
30″ Single Kettlebell Over Head Contralateral Bulgarian Split Squat Left (16/12 kg)
10″ transition
30″ Single Kettlebell Over Head Contralateral Bulgarian Split Squat Right (16/12 kg)
10″ transition
30″ Banded Single Leg Dumbbell Romanian Deadlift Left (20/15 kg)
10″ transition
30″ Banded Single Leg Dumbbell Romanian Deadlift Right (20/15 kg)
2′ rest b/s

Single Kettlebell Over Head Contralateral Bulgarian Split Squat
Video
Banded Single Leg Dumbbell Romanian Deadlift
Video

[/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
[on_comment_numbers]

Friday

[on_comment_numbers]

General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 8 PVC OH Kang Squat 1″Hold @Every Pos
  3. 15 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 2
Video

Activation (AT)

2 Rounds – Increase pace across round

10 cal Row – stiff legs
10 Rower Pike Ups
10 Double Kettlebell Rack Snatch Alternate (16712 kg)
6 Burpees Single Leg Over the rower Alt.

Rower Pike Ups
Video
Double Kettlebell Rack Snatch Alternate
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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

Hang Power Snatch + Muscle Snatch + Overhead Squat

(2+2+2)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=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
4+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+3 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+4 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Front Squat

4 @ [percent value=’78’ of=’Squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’85’ of=’Squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’90’ of=’Squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’95’ of=’Squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’87’ of=’Squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’82’ 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’]

Front Rack Back Lunges

3 Sets x 4 + 4 @ [percent value=’50’ of=’Squatclean’ in=’kg’][/percent]

2 Sets of:
12 Weighted Back Extension (15/10 kg) – 2″ hold top position
1’30 rest b/s

Weighted Back Extension
Video

[/um_show_content]

Bent Over Row Prone Grip

5×5 @ [percent value=’57’ of=’Squatclean’ in=’kg’][/percent]

Push Press + Shoulder Press

1+5 @ [percent value=’27’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
1+4 @ [percent value=’37’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
1+3 @ [percent value=’42’ 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) x 4 set @ [percent value=’52’ of=’bench-press’ in=’kg’][/percent] rest 1’30” b/s

Work Capacity (WC)

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

3.6.9.12.15 For Time

Left Arm Dumbbell Hang Clean&Jerk 22,5/15Kg
10m Hug Carry Stone 115/65lbs
20 Wall Ball
Right Arm Dumbbell Hang Clean&Jerk 22,5/15Kg
10m Hug Carry Stone 115/65lbs
20 Wall Ball[/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)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Ankle Mobility – Part 3
Video
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) 5 + 5 Single Kettlebell Cossack Thruster Contralateral (16/12 kg)
2) 7 Double Kettlebell Hang Clean Single (16/12 kg)

Reserved for ON AIR

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

3) 5 + 5 Single Dumbbell Squat Jerk (15/12 kg)

[/um_show_content]

Single Kettlebell Cossack Thruster Contralateral
Video
Double Kettlebell Hang Clean Single
Video
Reserved for ON AIR

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

Single Dumbbell Squat Jerk
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

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

Hang Power Clean + Thruster + Push Jerk

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

[/um_show_content]

Power Clean + hang Power Clean + Push Jerk

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

Strength & Strength Endurance (SE)

Sumo Deadlift

1+1+1 @ [percent value=’54’ of=’Deadlift ‘ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’64’ of=’Deadlift ‘ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’74’ of=’Deadlift ‘ in=’kg’][/percent] rest 2′
4x(1+1+1) @ [percent value=’82’ of=’Deadlift ‘ in=’kg’][/percent] rest 3′ b/s

Emom 8′

10/8 Ring Row+ 10/8 Ring Pushups

Reserved for ON AIR

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

Functional Strength

2 Sets of:
10 + 10 Single Arm Ring Row – 2″ hold top position
1’30 rest b/s

Single Arm Ring Row
Video

[/um_show_content]

Reserved for ON AIR

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

Ring Skin the Cat

Accumulate 20 Reps

Notes.

[/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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