Monday
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.
Ankle Mobility – Part 3
Activation (AT)
2 Rounds – Increase Pace Across Round
10 cal AB / Bike erg
8 Kang Squat – Empty Barbell
5 + 5 Single Kettlebell Squat Clean Thruster 16/12 kg
5 Burpees Toes to ring
Kang Squat
Single Kettlebell Squat Clean Thruster
Work Capacity (WC)
WC1: For Time
7 Back Squat @ [percent value=’50’ of=’Backsquat’ in=’kg’][/percent]
15/12 Cal Assault Bike or 12/10 Cal Bike Erg @ 95% of your max effort
7 Back Squat @ [percent value=’50’ of=’Backsquat’ in=’kg’][/percent]
rest 2′
6 Back Squat @ [percent value=’55’ of=’Backsquat’ in=’kg’][/percent]
15/12 Cal Assault Bike or 12/10 Cal Bike Erg @ 95% of your max effort
6 Back Squat @ [percent value=’55’ of=’Backsquat’ in=’kg’][/percent]
rest 2′
5 Back Squat @ [percent value=’60’ of=’Backsquat’ in=’kg’][/percent]
15/12 Cal Assault Bike or 12/10 Cal Bike Erg @ 95% of your max effort
5 Back Squat @ [percent value=’60’ of=’Backsquat’ in=’kg’][/percent]
rest 2′
4 Back Squat @ [percent value=’65’ of=’Backsquat’ in=’kg’][/percent]
15/12 Cal Assault Bike or 12/10 Cal Bike Erg @ 95% of your max effort
4 Back Squat @ [percent value=’65’ of=’Backsquat’ in=’kg’][/percent]
[/workout_short]
Insert ONLY your WC1 score
active monostructural 8′ rest then
[workout_short title=’MON_WC2′ result_type=’time’]
WC2: For Time
10 Clean & Jerk @ [percent value=’50’ of=’CleanJerk’ in=’kg’][/percent]
30 Double Unders
8 Clean & Jerk @ [percent value=’50’ of=’CleanJerk’ in=’kg’][/percent]
30 Double Unders
6 Clean & Jerk @ [percent value=’50’ of=’CleanJerk’ in=’kg’][/percent]
30 Double Unders
4 Clean & Jerk @ [percent value=’50’ of=’CleanJerk’ in=’kg’][/percent]
30 Double Unders
2 Clean & Jerk @ [percent value=’50’ of=’CleanJerk’ in=’kg’][/percent]
30 Double Unders
[/workout_short]
Insert ONLY your WC2 score
active monostructural 8′ rest then
[workout_short title=’MON_WC3′ result_type=’reps’]
WC3: Death by 2′ – CAP 20′
3 Ring Muscle Ups
250 m Row
[/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″ AB – Nose Breathing
10″ AB – APNEA
10″ AB – Mouth Breathing
15″ AB – APNEA
10″ AB – Nose Breathing
15″ AB – APNEA
10 Rounds NOT for Time
15 Cal Bike Erg or 10 Cal Assault Bike
10 Box Jump with step down
5+5 Slow execution Cossack Squat carrying 10Kg Bumper
[/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)
Squat Routine
Notes. Follow routine step by step.
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 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 Muscle Snatch Bottom pos. 15/12 kg
2) 5 + 5 Single Dumbbell Cross Body Muscle Snatch 15/12 kg
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Single Dumbbell Muscle Snatch Bottom pos.
Single Dumbbell Cross Body Muscle Snatch
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Pike Shoulder Open Up
[/um_show_content]
Work Capacity (WC)
WC1: For Time
20 Hang Snatch @ 40/25Kg
20 GHD Situps
20 Overhead Squat @ 50/35Kg
20 GHD Situps
20 Deadlift @ 60/40Kg
20 GHD Situps
[/workout_short]
Insert ONLY your WC1 score
active monostructural 8′ rest then
[workout_short title=’WED_WC2′ result_type=’time’]
WC2: 5 Rounds For Time
28 Wall Ball 9/6Kg
14 Bar Facing Burpees
7 Hang Power Clean @60/40Kg
[/workout_short]
Insert ONLY your WC2 score
active monostructural 8′ rest then
[workout_short title=’WED_WC3′ result_type=’reps’]
WC3: AMRAP 12′
8 Push Press from rack @ [percent value=’50’ of=’bench-press’ in=’Kg’][/percent]
4 Cal Assault Bike Only Arms
2 Paralette Strict HSPU
[/workout_short]
Insert ONLY your WC3 score
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Rowing Breathing Work
10″ Row – Diaphragm Breathing
10″ Row – Chest Breathing
10″ Row – Clavicula Breathing
10″ Row – Complete Breathing
NOT For Time – Team of 2
6K Row
[/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
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 2
Activation (AT)
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 10 Double Dumbbell Front Rack Cossack Squat 15/12 kg
2) 10 Double Kettlebell Tall Clean 16/12 kg
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Double Dumbbell Front Rack Cossack Squat
Double Kettlebell Tall Clean
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Cross Body Toes To Bar Alternated
[/um_show_content]
Work Capacity (WC)
WC1: For Time
3 Squat Clean @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent]15 Toes to Bar
15 Box Jump Over
2 Squat Clean @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent]12 Toes to Bar
12 Box Jump Over
1 Squat Clean @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent]9 Toes to Bar
9 Box Jump Over
[/workout_short]
Insert ONLY your WC1 score
active monostructural 8′ rest then
[workout_short title=’FRI_WC2′ result_type=’reps’]
WC2: AMRAP 11′
5 Front Squat From Ground @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent]700/640m Row
40 Pullups
[/workout_short]
Insert ONLY your WC2 score
active monostructural 8′ rest then
[workout_short title=’FRI_WC3′ result_type=’time’]
WC3: 6 Rounds For Time
6 Deadlift @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent] [percent value=’33’ of=’legless-rope-climb-in-2′ in=”]Legless Rope Climb[/percent][percent value=’33’ of=’strict-handstand-push-ups’ in=”]Strict HSPU[/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 Sets of:
10″ full breath
30″ APNEA
10″ full breath
45″ APNEA
Every 4′ for 32′
500 m Ski
30 Air Squat
6 Stiff legged Ring or Bar Skin The Cat with 2″ stop in top & bottom position
[/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
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
Activation (AT)
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
3 Position Pallof Press
Banded Press FTN/BTN
FitBall Weighted Trunk Twist
FitBall LCHE
1 Leg SLDL + Knee Lift
Functional Strength (FS)
Midline Stability – Upper Body
4 Sets of:
10 Dynamic Band Rows
10 Double Dynamic Mix Load Press 12/8 kg
12 Banded Bent Over Row 40/25 kg
1’30 rest b/s
Dynamic Band Rows
Double Dynamic Mix Load Press
Banded Bent Over Row
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Midline Stability – Lower Body
3 Sets of:
10 Landmine Romanian Deadlift One Leg (Right) 40/30 kg
10 Dynamic Load Axle Bar Front Squat – Load by Feel – Quality Movement
10 Landmine Romanian Deadlift One Leg (Left) 40/30 kg
30″ Goblet Pulse Wall Sit Hold 12/8 kg
1’30 rest b/s
Landmine Romanian Deadlift One Leg
Dynamic Load Axle Bar Front Squat
Goblet Pulse Wall Sit Hold
[/um_show_content]
Swim Session (SS)
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 alternate 2 dolphin kicks/one front crawl stoke rest b/s 40″
Rest 1’30”
Speed
5 x ( 100 + 100 ) > front crawl fin only kick swim board @90% max effort + font crawl 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 use fin b/s 1’
6 x 25 m alternate 2 breaststrokes /1 arm front crawl use pull buoy
4 x 25 m alternate 2 backstroke /1 arm front crawl use pull buoy
Rest 2’
Speed
8 x 25 for time front crawl rest b/s 2’
8 x ( 25 + 50 + 25) push hard front crawl only kick with swim board + front crawl + front crawl only kick with swim board rest b/s 2′
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
Saturday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
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 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
2 Rounds -Increase Pace Across Round
10 cal Row
10 Barbell Over Head Cossack Squat
10 Strict Matador Dips
5 Burpees Box Jump Over – NO BOX TOUCH!!
Barbell Over Head Cossack Squat
Strict Matador Dips
Work Capacity (WC)
WC1: Every 2′ For 12′
3 Squat Snatch @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] [percent value=’33’ of=’bar-muscle-ups’ in=”]Bar Muscle Ups[/percent]
Max Effort Double Kettlebell Squat 2×32/24Kg
[/workout_short]
Insert ONLY your WC1 score = total double kt squat
active monostructural 8′ rest then
[workout_short title=’SAT_WC2′ result_type=’time’]
WC2: 3 Rounds For Time
20 Pushups
200 m Run
[/workout_short]
Insert ONLY your WC2 score = RMU total Reps
active monostructural 8′ rest then
[workout_short title=’SAT_WC3′ result_type=’time’]
WC3: For Time
3 Rope Climb
15 Kettlebell Snatch right Arm 32/24Kg
2 Rope Climb
15 Kettlebell Snatch left Arm 32/24Kg
1 Rope Climb
15 Kettlebell Snatch right Arm 32/24Kg
2 Rope Climb
15 Kettlebell Snatch left Arm 32/24Kg
3 Rope Climb
[/workout_short]
Insert ONLY your WC3 score
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
active monostructural 8′ rest then
[workout_short title=’SAT_WC4′ result_type=’time’]
WC4: 3 Rounds For Time
10 Double Dumbbells Power Clean 2 x 22,5/15Kg
10 m Double Dumbbells Lunges 2 x 22,5/15Kg
10 Double Dumbbells Shoulder to Overhead 2 x 22,5/15Kg
[/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