This week there are two different versions of our training program. Choose your favourite:

Standard Week

Faenza Challenge

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Monday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]
15′ EMOM
  1. 45″ Row
  2. 6+6 Quadruped Thoracic Spine Rotation with Reach
  3. 40″ Double KB Plank
  4. 6+6 Hip Rotation and Extension
  5. 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
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
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side

[/um_show_content]

2 Rounds – Not For Time – Focused on Quality and Respect Tempo Training
Hammer Lateral Raises (15/12 kg) – Tempo 3.3.1 – 5 reps
Goblet Sumo Squat (16/12 kg) – Tempo 3.3.1 – 8 reps
Single Kettlebell Sots Press Theraband (12/8 kg) – Tempo 1.3.1 – 5 + 5
2′ rest bet

Hammer Lateral Raises
Goblet Sumo Squat
Single Kettlebell Sots Press Theraband
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

[workout_short title=’3RM_SDG’ result_type=’reps’]

3RM Snatch Drop & Go – Any Style

Ramping to [percent value=”85″ of=”snatch” in=”kg”] [/percent] then
In three 30″ windows try 3 heavy single successfully attempts of Snatch any style, rest 2′ between each 30″ window

[/workout_short]

Insert ONLY your best successfully triple .

[/um_show_content]

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

WC1: 5 Rounds For Time

14 alt. Dumbbell Snatch 22,5/15Kg
7 Ring Dips
28 Double Unders
7 HSPU
14 (7+7) Single Dumbbell Thruster 22,5/15Kg

[/workout_short]

Insert ONLY your WC1 score.

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

rest about 1 hour then

[workout_short title=’MON_WC2′ result_type=’reps’]

AMRAP 10′

10 Toest to Bar
10 Shoulder to Overhead 70/45Kg

[/workout_short]

Insert ONLY your WC2 score.

[/um_show_content]

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
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

Tuesday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]
15′ EMOM
  1. 45″ Bike
  2. 6/8 Open Hip
  3. 15 Tall Kneeling Band Face Pull with 1″ Hold
  4. 40″ Elbow Plank Posterior Tilt
  5. 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Tall Kneeling Face Pull with Band
Elbow Plank Posterior Tilt
Tall Kneeling Hip Extension with Band
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

Half Seated Legs Abduction Theraband – 2 sets x 12 reps – 1′ rest bet

Single Leg Wall Kettlebell Deadlift (20/16 kg) – 2 sets x 10 + 10 – 1’30 rest bet

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Double Kettlebell Over Head Alternated Tall Kneeling Step up&down (16/12 kg) – 2 sets x 10 – 1′ rest bet

[/um_show_content]

Back Squat

Ramping by triple until @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent] Rest 3′
Then 12′ to find your 3RM

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Every 3′ for 12′

10/7 Cal Bike only Arms
odd set –> 2 Legless Rope Climb + 10 strict hspu
even set –> 2 Pegboard Ascent + 10 strict hspu

[/um_show_content]

1000mt @ 28-30 strokes – medium pace
30″ rest
30 burpees over the Erg – medium pace
30″ rest
250mt @ 36 – 38 strokes – hard pace
no rest
10 burpees over the Erg – hard pace
no rest
1000mt @ 24-26 strokes – easy pace
30″ rest
30 burpees over the Erg – easy pace
30″ rest
500mt Row @ 32-24 strokes – medium/hard pace
no rest
20 burpees over the Erg – medium/hard pace

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

no rest
1000mt @ 24-26 strokes – easy pace
30″ rest
3 Rounds of Cindy in EMOM per Round
30″ rest
500mt Row @ 32-34 strokes – medium/hard pace
no rest
3 Rounds of Cindy in Every 50″ per Round
30″ rest
250mt Row @ 36-38 strokes – hard pace
no rest
3 Rounds of Cindy – all out pace

[/um_show_content]

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
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

Wednesday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]
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
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
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
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side

[/um_show_content]

Ring Stir the Pot – 2 sets x 10 – 1′ rest bet

Single Kettlebell Over Head Homolateral Bulgarian Split Squat (12/8 kg) – 2 sets x 8 + 8 – 1′ rest bet

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Double Kettlebell Clean & Jerk Complex (16/12 kg) – 6 complex – 30″ rest bet

[/um_show_content]

[workout_short title=’3RM_CJD’ result_type=’reps’]

3RM Clean & Jerk – Drop & Go – Any Style

Ramping to @[percent value=”85″ of=”cleanjerk” in=”kg”] [/percent]

then
In three 30″ windows try 3 heavy single successfully attempts of Clean&Jerk any style, rest 2′ between each 30″ window

[/workout_short]

Insert ONLY your best successfully triple .

AMRAP 3′

12 Thruster 40/25
12/8 Cal Bike
12 Thruster 50/35
12/8 Cal Bike
12 Thruster 60/40
12/8 Cal Bike
rest 1:1

Notes Push at your 100% in first round. Save the score and after rest 1/1 restart. Continue until your score will be not under 12% respect of first round
Ex:
1st round = 40 reps
2nd round = 38 –> ok 🙂
3rd round = 35 –> stop yourself 🙁
Max rounds: 5.
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

[workout_short title=’WED_WC1′ result_type=’time’]

WC1: 12-9-6 For Time

Ring Muscle Ups
m of Handstand Walk
Box Jump 70/60cm
Sumo Deadlift High Pull 60/40Kg

[/workout_short]

Insert ONLY your WC1 score.

[/um_show_content]

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
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

Thursday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]
Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
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
Beginner

4×25 backstroke rest b/s 30″
rest 2′
3×25 only kick (crawl) rest b/s 20″ do not use the swimboard
rest 2’30”
2×50 front crawl rest b/s 40″
rest 3′
4×25 pull buoy between knees backstroke b/s 20″
rest 2′
4×25 pull buoy between knees front crawl only one arm alternated pool rest b/s 45″
rest 2′
4×25 pull buoy between knees breaststroke b/s 20″
rest 3′
front crawl: 2x100m aggressive pace rest b/s 1′ each turn perform >8m of underwater swimming rest b/s 2′
rest 4′
3 x swim 25 m allout backstroke rest b/s 3′
rest 2’30”
6×50 each 1’15” agressive pace front crawl
rest 3′
1×100 backstroke using fins moderate peace rest b/s
rest 3′
100 swim baord only kick crawl/backstroke switch each 50m rest b/s 1’10” using fins

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Advanced

2x100m backstroke rest b/s 40″
rest 1′
rest 1′
4x25m only kick (crawl) do not use swimboard
rest 1′
3×50 front crawl rest b/s 30″
rest 3′
3×100 pull buoy between knees front crawl+breaststroke only arms rest b/s 1
rest 4′ focus on breathing[workout_short title=’THU_AC1′ result_type=’time’]

For Time

8 x 25 m underwater with fins[/workout_short] Rest 4′[workout_short title=’THU_AC2′ result_type=’time’]

For Time

8 x 25 m underwater with fins[/workout_short] rest 3′
Front crawl: 2 x 200 moderate peace backstroke rest b/s 2′ each turn perform >8m of underwater swimming
rest 3′
150m swim board unsig fins, 1 pool front crawl/1 backstroke

[/um_show_content]

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

12 + 12 Elbowing Dumbbell Row (20/15 kg)
12 Dumbbell Fly Bench Press (25/20 kg)
12 Inclined Batwing Kettlebell (16/12 kg)
6 + 6 Elbowing Dumbbell Row (25/20 kg)
8 Dumbbell Fly Bench Press (30/22.5 kg)
8 Inclined Batwing Kettlebell (24/20 kg)
4′ rest x 3 sets

Elbowing Dumbbell Row
Dumbbell Fly Bench Press

[/um_show_content]

Inclined Batwing Kettlebell

Friday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]
15′ EMOM
  1. 45″ Row
  2. 6+6 Quadruped Thoracic Spine Rotation with Reach
  3. 40″ Double KB Plank
  4. 6+6 Hip Rotation and Extension
  5. 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
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
Assault Bike – Only arms

1’40” @ 40/35 RPM
1 breath every 20″

Notes. 1 breath should last less than 5 seconds and the remaining time should be in apnea.
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side

[/um_show_content]

2 Rounds – Not For Time – Focused on Quality and Respect Tempo Training
6 reps – Kang Squat (empty barbell) – Tempo 5.3.3
5 reps – Strict Matador Dips – Tempo 3.3.1
5 + 5 reps – Single Dumbbell Squat Jerk (15/12 kg) – Tempo 1.3.3
1’30 rest bet

Kang Squat
Strict Matador Dips
Single Dumbbell Squat Jerk
Snatch and Squat Clean

Snatch: Ramping until reach [percent value=”80″ of=”snatch” in=”kg”] [/percent] Squat Clean: Ramping until reach [percent value=”80″ of=”squatclean” in=”kg”] [/percent] then

AMRAP in 4′ of

1st minute – Power Snatch
2nd minute – Power Clean
3rd minute – Squat Snatch
4th minute – Squat Clean

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

rest 4′

AMRAP in 4′ of

1st minute – Power Snatch
2nd minute – Power Clean
3rd minute – Squat Snatch
4th minute – Squat Clean

[/um_show_content]

Every 4′ for 12′

200mt Run Sprint pace
20 Burpees Box Jump Over 60/50cm fast pace

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Rest 4′ then

Every 4′ for 12′

200mt Row, push hard
20 Chest to Bar

[/um_show_content]

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

WC1: For Time

12 Hang Power Clean 50/35Kg
80 Double Unders
12 Hang Power Clean 50/35Kg
40 GHD Situps
12 Hang Power Clean 50/35Kg
20 Overhead Squat 50/35Kg
12 Hang Power Clean 50/35Kg

[/workout_short]

Insert ONLY your WC1 score.

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

rest about 1 hour then

[workout_short title=’FRI_WC2′ result_type=’time’]

WC2: For Time

1K Bike
50 Wall Ball
50 Box Jump Over
50 Deadlift 60/40Kg
1K Bike

[/workout_short]

Insert ONLY your WC2 score.

[/um_show_content]

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
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

Saturday

[um_show_content roles=’element’]120[/um_show_content][um_show_content roles=’admin,onair’]200[/um_show_content] minutes[on_comment_numbers]
15′ EMOM
  1. 45″ Bike
  2. 6/8 Open Hip
  3. 15 Tall Kneeling Band Face Pull with 1″ Hold
  4. 40″ Elbow Plank Posterior Tilt
  5. 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Tall Kneeling Face Pull with Band
Elbow Plank Posterior Tilt
Tall Kneeling Hip Extension with Band
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

Arch Hollow Transition – Follow the video – Perform 10 Transition x 2 sets – 1′ rest bet

Ring Transition 3.0 – Follow the video – Perform 5 Transition – 1′ rest bet

Free Hand Stand First Transition – Follow the video – Try to perform 15′ of work – Rest as need between each try

[workout_short title=’SAT_WC1′ result_type=’time’]

WC1: Team of 2 – For Time

100 Cal Bike
60 Ground to Overhead 50/35Kg
100 Cal Row
40 Ground to Overhead 70/45Kg
100 Front Facing Burpees
20 Ground to Overhead 90/60Kg

[/workout_short]

Insert ONLY your WC1 score.

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
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

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