Monday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 2
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
- 5+5+5 3 Position Pallof Press
- 10 Banded Press FTN/BTN
- 10 FitBall LCHE
3 Position Pallof Press
Banded Press FTN/BTN
FitBall LCHE
BPM Activation (AT)
2 Rounds – Increase Pace across Rounds
10 cal Row – Supine Grip
5 + 5 Single Leg High Step up Kettlebell Front rack (16/12 kg)
5 + 5 Single Dumbbell Single Leg Contralateral Rumenian Deadlift Clean and Press (15/12 kg)
5 Burpees Touch The Target
Single Leg High Step up Kettlebell Front rack
Single Dumbbell Single Leg Contralateral Rumenian Deadlift Clean and Press
Power & Power Endurance (PE)
For Time
10 Box Jump Over 60/50cm
8 Clean&Jerk @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
10 Box Jump Over 60/50cm
rest 2′
9 Box Jump Over 60/50cm
7 Clean&Jerk @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
9 Box Jump Over 60/50cm
rest 2′
8 Box Jump Over 60/50cm
6 Clean&Jerk @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
8 Box Jump Over 60/50cm
rest 2′
7 Box Jump Over 60/50cm
5 Clean&Jerk @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
7 Box Jump Over 60/50cm
rest 2′
6 Box Jump Over 60/50cm
4 Clean&Jerk @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
6 Box Jump Over 60/50cm
rest 2′
5 Box Jump Over 60/50cm
3 Clean&Jerk @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
5 Box Jump Over 60/50cm
rest 2′
4 Box Jump Over 60/50cm
2 Clean&Jerk @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
4 Box Jump Over 60/50cm
rest 2′
3 Box Jump Over 60/50cm
1 Clean&Jerk @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
3 Box Jump Over 60/50cm
Strength & Strength Endurance (SE)
Every 3′ for 12′
20m Duck Walk with 16/12Kg Kettlebell in Goblet Position
20 Kettlebell Goblet Squat
20m Duck Walk with 16/12Kg Kettlebell in Goblet Position
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 3′ for 12′
3 Rounds of
6 Step Over Box Dumbbells 2×22,5/15Kg
12m Double Dumbbells Lunges 2×22,5/15Kg
6 Step Over Box Dumbbells 2×22,5/15Kg
[/um_show_content]
Work Capacity (WC)
AMRAP 5′
10 Double Dumbbell Power Clean 2×25/17,5Kg
10 Double Dumbbell Shoulder to Overhead 2×25/17,5Kg
10 Front Burpees Over Dumbbells
[/workout_short]
Insert ONLY your WC1 score
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
20 Chest to Bar Pull-ups
20m Handstand Walk
40 Double Unders
20m Handstand Walk
20 Chest to Bar Pull-ups
[/workout_short]
Insert ONLY your WC1 score
[/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.
Activation (AT)
2 Sets of:
5 + 5 Double Dumbbell Bulgarian Split Squat Snatch (15/12 kg)
30″ rest b/s
Double Dumbbell Bulgarian Split Squat Snatch
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Sets Of:
10 Double Kettlebell Weighted Hollow Rock (12/8 kg)
10 Pike Glutes Tap
30″ rest b/s
Double Kettlebell Weighted Hollow Rock
Pike Glutes Tap
[/um_show_content]
Power & Power Endurance (PE)
EMOM 10′
Odd Minutes
5 Hang Squat Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] 10 Toes to Bar
Even Minutes
5 Hang Squat Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] [percent value=’50’ of=’maxpull-ups’ in=’reps’][/percent] Pull-ups
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
no rest
EMOM 10′
Odd Minutes
5 Hang Squat Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] 8 GHD Sit-ups
Even Minutes
5 Hang Squat Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] [percent value=’25’ of=’ring-muscle-ups-in-2′ in=’reps’][/percent] Ring Muscle-ups
[/um_show_content]
Strength & Strength Endurance (SE)
Every 3′ for 12′
3 Rounds of
8 Bench Press @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent]
8 Double Dumbbell Push Press 2×25/17,5Kg
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 3′ for 12′
3 Rounds of[percent value=’40’ of=’maxpull-ups’ in=”]Strict Pull-ups[/percent] 8 Ring Rows
[/um_show_content]
Work Capacity (WC)
For Time
3 Bar Muscle Ups
6 Box Jump
6 Bar Muscle Ups
12 Box Jump
9 Bar Muscle Ups
18 Box Jump
6 Bar Muscle Ups
12 Box Jump
3 Bar Muscle Ups
6 Box Jump[/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
Functional Strength (FS)
Lower Body Strength Construction
3 Sets of:
10 + 10 Bulgarian Split Squat Barbell Front Rack (40/25 kg)
10 + 10 Double Kettlebell Front Rack Lateral Step down & up (12/8 kg)
8 Barbell Back Rack Wide Stance Good Morning (50/30 kg)
1’30 rest b/s
Bulgarian Split Squat Barbell Front Rack
Double Kettlebell Front Rack Lateral Step down & up
Barbell Back Rack Wide Stance Good Morning
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Upper Body Strength Construction
3 Sets of:
10 + 10 Mix Rack Dumbbell Curl & Filly Press (24/20 – 20/15 kg)
15 Dumbbell Pullover (30/25 kg)
15 Bench Triceps Curl (15/12 kg)
1’30 rest b/s
Mix Rack Dumbbell Curl & Filly Press
Dumbbell Pullover
Bench Triceps Curl
[/um_show_content]
Swim (AC)
Begineer
Warmup
2 x 50 m backstroke rest b/s 30”
4 x 25 front crawl rest b/s 10”
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’
Technique
4 x 25 m front crawl pull buoy rest b/s 20”
rest 1’
2 x 25 m breaststroke rest b/s 30”
rest 1’
2 x 25 m backstroke pull buoy rest b/s 30”
rest 1’
4 x 25 m front crawl pull buoy rest b/s 20”
rest 1’
Speed
2 x 100 m front crawl rest b/s 50m breaststroke
rest 15”
2 x 50 m front crawl rest b/s 25m breaststroke
rest 15”
2 x 100 m front crawl rest b/s 50m breaststroke
rest 15”
2 x 50 m front crawl rest b/s 25m breaststroke
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
3 x 100 m breaststroke/ backstroke double arms switch each 25 m rest b/s 30″
Rest 1′
4 x 25 m front crawl only arms rest b/s 10”
Rest 1′
4 x 25 m alternate 1 stroke front crawl one arm/ 2 breaststroke rest b/s 20″
Rest 1’30”
100 m swim board
Rest 1′
100 m front crawl easy pace
Technique
4 x 25 m front crawl pull buoy rest b/s 30”
rest 1’
2 x 25 m front crawl one arms switch each pool rest b/s 45”
rest 1’
1 x 50 front crawl
rest 1’
2 x 25 m breaststroke rest b/s 45”
rest 1’
2 x 25 m front crawl one arms switch each pool rest b/s 45”
rest 1’
50 m front crawl only kick use pull buoy instead of the swim board
rest 1’
1 x 50 m front crawl
Speed
1 x 200 m front crawl moderate pace
rest 1’
3 x 100 m front crawl moderate pace rest b/s 25 m backstroke
rest 20”
2 x 50 m front crawl moderate pace rest b/s 25 m breaststroke
rest 10”
1 x 100 m front crawl push hard
rest 30”
8 x 50 m @1’10” aggressive pace front crawl, backstroke, breaststroke switch each 50 m
Cool down
200 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 / backstroke double arms switch each 25 m rest b/s 20”
rest 1’
4 x 50 m breaststroke kick use swimboard
Technique
6 x 25 m underwater use fins rest b/s 45”
6 x 25 m underwater face up use fins rest b/s 1’
2 x 25 m butterfly rest use fins b/s 45”
4x 25 m front crawl one arm switch each pool rest b/s 45”
6 x 25 m front crawl leg crossed rest b/s 15”
4 x 25 m butterfly rest b/s 30” swim half pool underwater
4x 25 m backstroke one arm switch each pool rest b/s 45”
Speed
8 x 100 m front crawl aggressive pace rest b/s 25 m breaststroke easy pace
rest 1’
2 x 100 m medley swimming easy pace rest b/s 1’
4 x 100 m front crawl aggressive pace rest b/s 25 m breaststroke easy pace
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
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)
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
5 cal Assault Bike
5 cal Assault Bike – only arms
5 + 5 Single Kettlebell Swing Snatch Homolateral Reverse Lunges (16/12 kg)
10 Tall Kneeling Over Head Shot Toss
5 Burpees Toes to Ring
Single Kettlebell Swing Snatch Homolateral Reverse Lunges
Tall Kneeling Over Head Shot Toss
Power & Power Endurance (PE)
For Time
10 Box Jump Over 60/50cm
8 snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
10 Box Jump Over 60/50cm
rest 2′
9 Box Jump Over 60/50cm
7 snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
9 Box Jump Over 60/50cm
rest 2′
8 Box Jump Over 60/50cm
6 snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
8 Box Jump Over 60/50cm
rest 2′
7 Box Jump Over 60/50cm
5 snatch @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
7 Box Jump Over 60/50cm
rest 2′
6 Box Jump Over 60/50cm
4 snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
6 Box Jump Over 60/50cm
rest 2′
5 Box Jump Over 60/50cm
3 snatch @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
5 Box Jump Over 60/50cm
rest 2′
4 Box Jump Over 60/50cm
2 snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
4 Box Jump Over 60/50cm
rest 2′
3 Box Jump Over 60/50cm
1 snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
3 Box Jump Over 60/50cm
Strength & Strength Endurance (SE)
Every 3′ for 12′
2 Rounds of
[percent value=’50’ of=’maxpull-ups’ in=”]Strict Chin-ups[/percent]8 Supine Grip Bar Rows
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Rest 3′
Every 3′ for 12′
12 Box Dips
12 Push-ups
8/6 Strict Ring Dips
8/6 Strict HSPU
[/um_show_content]
Work Capacity (WC)
For Time
3 Legless Rope Climb
15 Ring Muscle Ups
20 m Overhead Lunges Axle 55/35Kg
40 Wall Ball
100 Double Unders
40 Wall Ball
20 m Overhead Lunges Axle 55/35Kg
15 Ring Muscle Ups
3 Legless Rope Climb[/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)
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
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 of:
1 + 1 Single Kettlebell Clean Complex (16/12 kg)
30″ rest b/s – Increase Kettlebell Load
Single Kettlebell Clean Complex
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 sets of:3 + 3 Strict Ring Chin ups + Strict Ring Pull ups
5 Tall Kneeling Z Press KB Bottom Up (8 kg)
30″ rest b/s
Strict Ring Chin ups + Strict Ring Pull ups
Tall Kneeling Z Press KB Bottom Up
[/um_show_content]
Power & Power Endurance (PE)
EMOM 10′
Odd Minutes
5 Hang Squat Clean @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] 8 GHD Sit-ups
Even Minutes
5 Hang Squat Clean @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] [percent value=’50’ of=’strict-handstand-push-ups’ in=”]Handstand Push-ups[/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
No rest
EMOM 10′
Odd Minutes
5 Hang Squat Clean @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] 10 Toes to Bar
Even Minutes
5 Hang Squat Clean @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] [percent value=’33’ of=’legless-rope-climb-in-2′ in=”]Legless Rope Climb[/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
Every 3′ for 12′
20 Air Squat
20 Alt. Box Step-up 60/50cm
20 Air Squat
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 3′ for 12′
3 Rounds of
7 Front Squat 50/35Kg
7/6 Cal Bike Erg
[/um_show_content]
Work Capacity (WC)
EMOM 15′
1st – 5+5 Dumbbell Windmill 22,5/15Kg
2nd – 5 Devil Press 2×22,5/15Kg
3rd – 200m Run
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
2 Sets for Quality
- 5+5+5 3 Position Pallof Press
- 10 Banded Press FTN/BTN
- 12 FitBall Weighted Trunk Twist (light weight)
- 10 FitBall LCHE
- 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top