Monday
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
Ankle Mobility – Part 3
Activation (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
BPM Activation (AT)
2 Rounds – Increase pace across rounds
10 cal Row – Supine Grip
12 Double Kettlebell Rack Clean & Press Alternate (16/12 kg)
6 Kang Squat – Empty barbell
6 Burpees Toes to Ring
Double Kettlebell Rack Clean & Press Alternate
Kang Squat
Power & Power Endurance (PE)
For Time
10 Box Front Facing Burpees 60/50cm
8 Clean&Jerk @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
10 Box Front Facing Burpees 60/50cm
rest 2′
9 Box Front Facing Burpees 60/50cm
7 Clean&Jerk @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
9 Box Front Facing Burpees 60/50cm
rest 2′
8 Box Front Facing Burpees 60/50cm
6 Clean&Jerk @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
8 Box Front Facing Burpees 60/50cm
rest 2′
7 Box Front Facing Burpees 60/50cm
5 Clean&Jerk @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
7 Box Front Facing Burpees 60/50cm
rest 2′
6 Box Front Facing Burpees 60/50cm
4 Clean&Jerk @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
6 Front Facing Burpees 60/50cm
rest 2′
5 Box Front Facing Burpees 60/50cm
3 Clean&Jerk @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
5 Box Front Facing Burpees 60/50cm
rest 2′
4 Box Front Facing Burpees 60/50cm
2 Clean&Jerk @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
4 Box Front Facing Burpees 60/50cm
rest 2′
3 Box Front Facing Burpees 60/50cm
1 Clean&Jerk @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
3 Box Front Facing Burpees 60/50cm
Strength & Strength Endurance (SE)
Every 3′ for 12′
2 Rounds of:
12 Front Squat @ [percent value=’33’ of=’squatclean’ in=’kg’][/percent]
12 Hyperextension 15/10Kg Bumper on chest
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 3′ for 12′
4 left arm Squat Clean Dumbbell 22,5/15Kg
4 right arm Squat Clean Dumbbell 22,5/15Kg
30 alt. Step Over Box Dumbbell 22,5/15Kg
4 left arm Squat Clean Dumbbell 22,5/15Kg
4 right arm Squat Clean Dumbbell 22,5/15Kg
[/um_show_content]
Work Capacity (WC)
2 Rounds For Time
10 D-Ball Clean 115/65lbs
20m Bear Hug Stone Carry
10 Ring Muscle Ups
20m Bear Hug Stone Carry
10 D-Ball Clean 115/65lbs
100 Double Unders
[/workout_short]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
AMRAP 5′
15 Left Arm Single Kettlebell Overhead Squat 24/16Kg
10m Handstand Walk
10m Burpees Broad Jump
15 Right Arm Single Kettlebell Overhead Squat 24/16Kg
10m Handstand Walk
10m Burpees Broad Jump[/workout_short]
[/um_show_content]
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)
18′ EMOM
- 45″ Bike
- 6+6 Squat Rotation with Reach
- 40″ Inverted Ring Row Hold
- 8 Both Feet Elevated Split Squat DX Tempo 2-1-2-1
- 16 DownDog Toes Touch 1″ Hold
- 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Inverted Ring Row Hold
Both Feet Elevated Split Squat
DownDog Toes Touch
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
2 sets of:
6 + 6 Barbell Over Head Bulgarian Split Squat – Empty barbell
4 + 4 Mixed Grip Strict Pull Ups
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/set
Barbell Over Head Bulgarian Split Squat
Mixed Grip Strict Pull Ups
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Rower Pike Ups
[/um_show_content]
Power & Power Endurance (PE)
EMOM 10′
Odd Minutes
4 Hang Squat Snatch @ [percent value=’38’ of=’snatch’ in=’kg’][/percent] 8 Stiff Legs Toes to Bar
Even Minutes
4 Hang Squat Snatch @ [percent value=’38’ of=’snatch’ in=’kg’][/percent] [percent value=’45’ of=’maxpull-ups’ in=’reps’] Chest to bar [/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
no rest
EMOM 10′
Odd Mintutes
4 Hang Squat Snatch @ [percent value=’38’ of=’snatch’ in=’kg’][/percent] 6 GHD Sit-ups with Medball 6/4Kg
Even Mintutes
4 Hang Squat Snatch @ [percent value=’38’ of=’snatch’ in=’kg’][/percent] [percent value=’33’ of=’strictringmu’ in=”]Strict Ring Muscle-ups[/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
Every 3′ for 12′
20 alt. Kettlebell Floor Press 2×24/16Kg
20 alt. Kettlebell Push Press 2×24/16Kg
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 3′ for 12′
2 Rounds of
[percent value=’30’ of=’maxpull-ups’ in=”]L-sit Strict Pull-ups[/percent]
8 Ring Rows
[/um_show_content]
Work Capacity (WC)
For Time
100 Wall Ball
50 Ring Dips
25 Cal Assault Bike[/workout_short]
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)
Bodyweight Routine
Notes. Follow routine step by step.
Activation (AT)
2 Sets for Quality
- 5 Dynamic Pallof Press (1 Rep is up and down)
- 5 Reps each movement TK Single Arm Scapula Band
- 5 Plank Walkout
- 10+10 MiniBand Lateral Walk
- 5+5 Reverse Lunge + Knee lift
HK Dynamic Pallof Press
TK Single Arm Scapula Band
Plank Walkout
Miniband Lateral Walk
Reverse Lunge+ Knee Lift
Swim Session (SW)
Begineer
Warmup
1 x 50 m backstroke
rest 30”
4 x 25 front crawl rest b/s 10”
rest 30”
2 x 25 m backstroke
rest 1’
4 x 50 m backstroke/breaststroke only arms switch each 25m rest b/s 1′
rest 2’
4 x 50 m swim board rest b/s 1’
rest 30”
Technique
4x 25 m front crawl pull buoy rest b/s 20”
rest 1’
2 x 25 m breaststroke pull buoy rest b/s 30”
rest 1’
2 x 25 m backstroke pull buoy rest b/s 30”
rest 1’
4x 25 m front crawl pull buoy rest b/s 20”
rest 1’
Speed
4 x 100 m front crawl rest b/s 1’30”
rest 1’
4 x 25 m backstroke rest b/s 20”
rest 45”
3 x 100 m front crawl rest b/s 1’30”
rest 30”
4 x 25 m backstroke b/s 20”
rest 45”
2 x 100 m front crawl rest b/s 1’30”
rest 30”
4 x 25 m backstroke b/s 20”
rest 10”
1 x 100 m front crawl
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
2 x 100 m front crawl / backstroke double arms switch each 50 m rest b/s 30″
Rest 2′
4 x ( 25 m + 25 m + 25 m ) backstroke + breaststroke only arms + front crawl rest b/s 1′
Rest 1′
4 x 25 m alternate 1 stroke front crawl one arm/ 2 breaststroke rest b/s 20″
Rest 2’
200 m swim board
Technique
4 x 25 m front crawl pull buoy rest b/s 30”
rest 1’
6 x 25 m front crawl one arms switch each pool rest b/s 45”
rest 1’
4 x 25 m breaststroke only arms/only legs switch each 25 m rest b/s 45”
rest 1’
2 x 25 m alt. front crawl pull buoy switch each pool rest b/s 12”
Rest 1’
50 m front crawl only kick use pull buoy instead of the swim board
Rest 1’
100 m front crawl easy pace
Speed
1 x 100 m front crawl moderate pace
rest 1’
2 x 100 m front crawl moderate pace rest b/s 25 m backstroke
rest 45”
1 x 50 m front crawl push hard rest b/s 1’
rest 1’
2 x 100 m front crawl push hard/easy pace switch each 25 m rest b/s 25 m backstroke
rest 30”
1 x 100 m front crawl easy pace
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke
Advanced II
Full swim skills required
Warmup
4 x 100 m front crawl only arms rest b/s 30”
rest 1’
2 x 100 backstroke double arms rest b/s 20”
rest 1’
4 x 25 m breaststroke kick use swimboard
rest 1’
2 x 100 swim board easy pace
Technique
6 x 15 m underwater dolphin kick face up NO FINS rest b/s 1”
4 x 25 m butterfly swim first 10m underwater rest b/s 30”
4 x 25 m front crawl one arm switch each pool rest b/s 25 m backstroke
4 x 25 m butterfly swim first 10m underwater rest b/s 30”
4 x 25 breaststroke only arms/only kick switch each 25 m rest b/s 30”
Speed
1 x 100 m medley swimming push hard
rest 2’
3 x 100 m front crawl moderate pace swim each pool 10m underwater rest b/s 50 m backstroke easy pace
8 x 50 front crawl push hard / backstroke easy pace @1’
rest 1’
2 x 100 m front crawl moderate pace rest b/s 20”
rest 45”
8 x 25 butterfly easy pace / front crawl @1’
rest 1’
6 x ( 25 m + 25 m ) underwater use fins easy pace / backstroke only arms no rest b/s
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
Functional Strength (FS)
Upper Body Landmine Strength
3 sets of:
10 + 10 Landmine Press (35/25 kg)
30″ rest
10 + 10 Half Kneeling Landmine Press (35/25 kg)
30″ rest
10 + 10 Single Arm Landmine Rows (35/25 kg)
1’30 rest b/set
landmine press
half kneeling landmine press
single arm landmine rows
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
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
[/um_show_content]
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
Mobility (MO)
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
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.
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
Friday
General Warmup (GW)
Squat 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
BPM Activation (AT)
2 Rounds – Increase pace across Rounds
10 cal AB
5 + 5 Double Dumbbell Bulgarian Split Squat Snatch (12/10 kg)
12 Wall Face Hand Stand Shoulders Tap
5 Burpees Chest to Ring
Double Dumbbell Bulgarian Split Squat Snatch
Wall Face Hand Stand Shoulders Tap
Power & Power Endurance (PE)
For Time
10 Front Burpees Box Jump Over 60/50cm 60/50cm
8 snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
10 Front Burpees Box Jump Over 60/50cm 60/50cm
rest 2′
9 Front Burpees Box Jump Over 60/50cm 60/50cm
7 snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
9 Front Burpees Box Jump Over 60/50cm 60/50cm
rest 2′
8 Front Burpees Box Jump Over 60/50cm 60/50cm
6 snatch @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
8 Front Burpees Box Jump Over 60/50cm 60/50cm
rest 2′
7 Front Burpees Box Jump Over 60/50cm 60/50cm
5 snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
7 Front Burpees Box Jump Over 60/50cm 60/50cm
rest 2′
6 Front Burpees Box Jump Over 60/50cm 60/50cm
4 snatch @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
6 Front Burpees Box Jump Over 60/50cm 60/50cm
rest 2′
5 Front Burpees Box Jump Over 60/50cm 60/50cm
3 snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
5 Front Burpees Box Jump Over 60/50cm 60/50cm
rest 2′
4 Front Burpees Box Jump Over 60/50cm 60/50cm
2 snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
4 Front Burpees Box Jump Over 60/50cm 60/50cm
rest 2′
3 Front Burpees Box Jump Over 60/50cm 60/50cm
1 snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
3 Front Burpees Box Jump Over 60/50cm 60/50cm
Strength & Strength Endurance (SE)
Every 3′ for 12′
4 Rounds of
4 Bent Over Row Supine Grip 40/25Kg
4/3 Strict Chin-ups
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 12′
3 Rounds of:
8/6 Ring Push-ups
8/6 Cal Ski Erg
[/um_show_content]
Work Capacity (WC)
5 Rounds For Time
1 Legless Rope Climb
2 Rope Climb
300/250m Row
[/workout_short]
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
Saturday
General Warmup (GW)
18′ EMOM
- 45″ Skierg
- 8 Pigeon with Flex Trunk DX
- 6+6+6 Tall Kneeling Scapula Band
- 8 Pigeon with Flex Trunk SX
- 6+6 Single Leg Hip Thrust Tempo 2-0-1-1
- 6 Half Strict TTB Tempo 2-2-2-2
Pigeon with Flex Trunk
Tall Kneeling Scapula Band
Single Leg Hip Thrust
Half Strict TTB
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 of:
5 + 5 Goblet Skater Squat (16/12 kg)
10 Double Kettlebell Tall Clean (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/set
Goblet Skater Squat
Double Kettlebell Tall Clean
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
GHD Razor Curl
[/um_show_content]
Power & Power Endurance (PE)
EMOM 10′
Odd Minutes
4 Hang Squat Clean @ [percent value=’38’ of=’snatch’ in=’kg’][/percent] 6 GHD Sit-ups with 6/4Kg MedBall
Even Minutes
4 Hang Squat Clean @ [percent value=’38’ of=’snatch’ in=’kg’][/percent] [percent value=’33’ of=’strict-handstand-push-ups’ in=’reps’][/percent] Deficit Handstand Push-ups (2×25/20Kg Deficit Plates)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
no rest
EMOM 10′
Odd Minutes
4 Hang Squat Clean @ [percent value=’38’ of=’snatch’ in=’kg’][/percent] 8 Stiff Legs Toes to Bar
Even Minutes
4 Hang Squat Clean @ [percent value=’38’ of=’snatch’ in=’kg’][/percent]
1 Seated Legless Rope Climb
[/um_show_content]
Strength & Strength Endurance (SE)
Every 3′ for 12′
8/6 Cal Bike Erg
30m Lunges 2 Dumbbells 22,5/15Kg
8/6 Cal Bike Erg
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 3′ for 12′
3 Rounds of
8 Double Dumbbell Deadlift 2×22,5/15Kg
4 Step Over Box 2×22,5/15Kg
[/um_show_content]
Aerobic Capacity (AC)
Mix 30′ of Monostructural Element
Target is to keep your HR between 70% and 75% of your max
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