Monday
General Warmup (GW)
15′ EMOM
- 45″ Bike
- 8 PVC OH Kang Squat 1″Hold @Every Pos
- 15 TK Band Pull Down (Pulley) 1″Hold@Bottom
- 8+8 Elbow Side Plank Rotation
- 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
PVC OH Kang Squat
TK Band Pull Down (Pulley)
Elbow Side Plank Rotation
1 Leg SLDL + Knee Lift
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 3
Activation (AT)
2 Rounds – Increase Pace Across Rounds
10 cal AB / Row
8 Kettlebell Burpees Double Snatch Step up (12/8 kg)
10 burpees pull ups
Kettlebell Burpees Double Snatch Step up
Work Capacity (WC)
WC1: 5 Rounds For Time
[percent value=’30’ of=’bar-muscle-ups’ in=”]Bar Muscle Ups[/percent]
30 double unders
10 Front Squat @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
[/workout_short]
Insert ONLY your WC1 score
8′ active monostructural rest then
[workout_short title=’MON_WC2′ result_type=’time’]
WC2: 3 Rounds For Time
30/23 Cal Assault Bike
30 Front Facing Burpees Box Jump Over
Rest 3′ between round[/workout_short]
Insert ONLY your WC2 score
8′ active monostructural rest then
[workout_short title=’MON_WC3′ result_type=’reps’]
WC3: Every 2′ for 16′
250/220 m Row
Max Reps Squat Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
[/workout_short]
Insert ONLY your WC3 score
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Breathing Work
2 Rounds of:
10″ Inhale Breathing
10″ APNEA
10″ Exhale Breathing
10″ DISPNEA
NOT for Time
5000 m Ski Erg or 5500 m Row
Every 2′ – 5 Step Over Box 1DB 22,5/15 Kg
[/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)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
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
Activation (AT)
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 5 + 5 Single Dumbbell Single Leg Contralateral Romanian Deadlift Clean and Press (15/12 kg)
2) 5 + 5 Single Kettlebell Cossack Thruster Contralateral (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Single Dumbbell Single Leg Contralateral Romanian Deadlift Clean and Press
Single Kettlebell Cossack Thruster Contralateral
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Wall Face Hand Stand Push Ups
[/um_show_content]
Work Capacity (WC)
WC1: 10 Rounds For Time
15 Wall Ball 9/6Kg
6 Clean & Jerk @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent][/workout_short]
Insert ONLY your WC1 score
8′ active monostructural rest then
[workout_short title=’TUE_WC2′ result_type=’time’]
WC2: 3 Rounds For Time
1000 m Row
50 Thrusters empty bar 20/15Kg
30 Pullups
Rest 3′ between rounds
[/workout_short]
Insert ONLY your WC2 score
8′ active monostructural rest then
[workout_short title=’TUE_WC3′ result_type=’reps’]
WC3: Every 3′ for 21′
500 m Bike Erg or 0,6/0,5 Km on Assault Bike
[percent value=’33’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
Max Effort Bench Press @ [percent value=’70’ of=’bench-press’ in=’Kg’][/percent]
[/workout_short]
Insert ONLY your WC3 score
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Breathing Work
10 cal AB – Nose Breathing
5 cal AB – Sprint – APNEA
10 cal AB – Mouth Breathing
30″ Hyperventilation – Nose and Mouth Breathing
3 Rounds NOT for Time
50 Air Squat
25m Handstand Walk
3 Pegboard Ascent or 6 Legless Rope Climb
50m Shuttle Run
1Km Assault Bike
[/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
Wednesday
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
Activation (AT)
2 Sets for Quality
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 6 HK Dynamic Pallof Press – 3″ Up 3″ Down
- 8+8 Fitball Elbow plank Rotation
- 12 Plank with Trunk Rotation 1″Hold
- 10 +10 Banded OH Lateral Walk
Single Leg Hip Thrust
HK Dynamic Pallof Press
FB Elbow Plank Rotation
Plank with Trunk Rotation
Banded OH Lateral Walk
Functional Strength Stability (FS)
Dynamic Load – Over Head Midline Stability
4 sets of:
6 Dynamic Load Axle Bar Over Head Squat – Load by Feel – Quality Movement
20m Mix Rack Dynamic Mix Load Over Head Carry (24rack/16oh – 20/12 kg) – No Sketchy Movements
1’30 rest bet
Dynamic Load Axle Bar Over Head Squat
Mix Rack Dynamic Mix Load Over Head Carry
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Dynamic Load – Midline Push Stability
4 Sets of:
6 Half Kneeling Dynamic Mix Load Press Left (16/12 kg)
8 Dynamic Load Bench Press (50/35 kg)
6 Half Kneeling Dynamic Mix Load Press Left (16/12 kg)
1’30 rest bet
Half Kneeling Dynamic Mix Load Press
Dynamic Load Bench Press
[/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
Swim Session (AC)
Begineer
Warmup
6 x 25 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 2′
Technique
6 x 25 m pull buoy between knees breaststroke rest b/s 20″
Rest 1’30”
6 x 25 m pull buoy backstroke rest b/s 40″
Rest 1’30”
Speed
5 x ( 100 + 100 ) for time front crawl + backstroke as active no rest b/s
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 rest b/s 30″
Rest 2′
4 x (50 m + 25 m) backstroke+ breaststroke only arms rest b/s 1′
Rest 2’
100 m swim board only kick (crawl)
Technique
6 x 25 m underwater dolphin b/s 1’00″
Rest 2’
Speed
8 x 50 for time front crawl rest b/s 2’
4 x ( 25 + 25) for time front crawl + backstroke as active no rest b/s
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
Friday
General Warmup (GW)
15′ EMOM
- 45″ Row
- 15 Banded Bent Over Row 1″Hold @Top
- 12 Plank with Trunk Rotation 1″Hold @Top
- 6+6 Straddle Pass Through PVC + Flex Trunk
- 12 Cossack to Cossack 1″Hold @Bottom
Banded Bent Over Row
Plank with Trunk Rotation
Straddle Pass Through PVC + Flex Trunk
Cossack to Cossack
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 3
Activation (AT)
2 Rounds – Increase Pace Across Rounds
10 cal AB / Row
10 Double Dumbbell Swing Clean & Press (15/12 kg)
10 Double Dumbbell Front Rack Cossack Squat (15/12 kg)
10 Toes to Ring
Double Dumbbell Swing Clean & Press
Double Dumbbell Front Rack Cossack Squat
Work Capacity (WC)
WC1: 20 Rounds For Time
5 Wall Ball
[percent value=’30’ of=’strict-handstand-push-ups’ in=”]HSPU[/percent]
1 Power Clean @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] [/workout_short]
Insert ONLY your WC1 score
8′ active monostructural rest then
[workout_short title=’FRI_WC2′ result_type=’reps’]
WC2: AMRAP 7′
16 Cal Row
8 Box Jump 70/60 cm
[percent value=’20’ of=’bar-muscle-ups’ in=”]Bar Muscle Ups[/percent][/workout_short]
Insert ONLY your WC2 score
8′ active monostructural rest then
[workout_short title=’FRI_WC3′ result_type=’time’]
WC3: 3 Rounds For Time
20 m Double Kettlebells Overhead Lunges 2×24/16 Kg
40 Double Unders
20 GHD Situps
40 Double Unders
20 m Double Kettlebells Overhead Lunges 2×24/16 Kg
[/workout_short]
Insert ONLY your WC3 score
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Breathing Work
100m Row – Nose Breathing
100m Row – Mouth Breathing
100m Row – Complete Breathing
Max Meter Double Kettlebell Carry Front Rack (24/16 kg) – APNEA
10 Rounds NOT For Time
400 m Run
10 Deadlift @ [percent value=’40’ of=’Deadlift’ in=’kg’][/percent]
10 Shoulder To Overhead @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
[/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
Saturday
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
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
Activation (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 10m Inchworm
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Inchworm
FitBall Hip Extension
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 30″ Hand Stand Hold
2) 30″ Ring L-sit Hold
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Hand Stand Hold
Ring L-sit Hold
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Strict Ring Chin ups + Strict Ring Pull ups
[/um_show_content]
Work Capacity (WC)
WC1Every 2′ For 12′
450/410 m Row
Max meter Handstand Walk[/workout_short]
Insert ONLY your WC1 score = Meter HSW
8′ active monostructural rest then
[workout_short title=’SAT_WC2′ result_type=’reps’]
WC2: Every 2′ for 12′
0,9/0,8 Km Assault Bike
Max Effort Ring Muscle Ups[/workout_short]
Insert ONLY your WC2 score = RMU total Reps
8′ active monostructural rest then
[workout_short title=’SAT_WC3′ result_type=’time’]
WC3: 15.12.9.6.3 For Time
Double Dumbbell Thrusters 2 x 22,5 Kg
Chest to Bar
Front Burpees Box Jump Over[/workout_short]
Insert ONLY your WC3 score
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
8′ active monostructural rest then
[workout_short title=’SAT_WC4′ result_type=’time’]
WC4: 3 Rounds For Time
1000 m Bike Erg
10 Squat Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent]
[/workout_short]
Insert ONLY your WC4 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