Monday
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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
[/um_show_content]
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
10 Alt. Plank Push ups Rotational Rows (15/12 kg)
8 + 8 Barbell Over Head Bulgarian Split Squat
10 Goblet Sumo Squat – Tempo Training 3.3.1 (24/20 kg)
1′ rest bet
Plank Push ups Rotational Rows
Barbell Over Head Bulgarian Split Squat
Goblet Sumo Squat
Power & Power Endurance (PE)
1RM Snatch – Any Style
Ramping to [percent value=”90″ of=”snatch” in=”kg”] [/percent]
then
In three 30″ windows try 1 heavy single successfully attempts of Snatch any style, rest 2′ between each 30″ window
[/workout_short]
Insert ONLY your best successfully single .
Aerobic Power & Lactic Training (AP)
For Time
42/28 Cal Bike
rest 2′
42/34 Cal Row
rest 2′
20 Burpees Box Jump Over 60/50cm
rest 2′
20 Front Squat From Ground 70/45Kg
[/workout_short]
Insert ONLY your WC1 score.
Work Capacity (WC)
WC1: AMRAP 12′
100 Double Unders
50 Toes to Bar
5 Rope Climb 4,5m
100 Double Unders
50 Thrusters 40/25Kg
5 Rope Climb
[/workout_short]
Insert ONLY your WC1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
For Time
40 Chest to Bar wearing 10/5Kg vest
10 OHS 100/65Kg
[/workout_short]
Insert ONLY your WC2 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″ Row
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Tall Kneeling Band Pull
Plank Ring Hold
Tall Kneeling Band Hip Extension + KB Hold
Mobility (MO)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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
[/um_show_content]
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Goblet lateral walk theraband (16/12 kg) – 3 sets x 10 + 10 steps – 1′ rest bet
Single kettlebell sumo deadlift theraband (16/12 kg) – 2 sets x 10 + 10 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Banded floor hip thrust – 2 sets x 15 – 1′ rest bet
[/um_show_content]
Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
Then 12′ to find your 1RM
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ for 12′, 2 rounds of
8 Bench Press 60/30Kg
6 Strict Chin Ups
4 double dumbbell Strict Press 2×22.5/15Kg
[/um_show_content]
Aerobic Capacity (AC)
Mixed Biking – cap time 30′
Complete 4500/4000 m Bike
Every 2 minute 30 Double Under + 10 alt. Dumbbell Snatch 22,5/15 Kg
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
rest 1′
Mixed Running – cap time 30′
400 Double Unders
Every 2′ – 1 Round of DT @ 50/35 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
Wednesday
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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
[/um_show_content]
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
10 Double Dumbbell Reverse Rack Cossak Squat (15/12 kg)
8 + 8 Mix Rack Over Head Contralateral Lunges & Reverse (16/12 kg)
10 Supinated grip bar rows
1’rest bet
Double Dumbbell Reverse Rack Cossak Squat
Mix Rack Over Head Contralateral Lunges & Reverse
Supinated grip bar rows
Power & Power Endurance (PE)
1RM Clean & Jerk – Any Style
Ramping to @[percent value=”90″ of=”cleanjerk” in=”kg”] [/percent]
then
In three 30″ windows try 1 heavy single successfully attempts of Clean&Jerk any style, rest 2′ between each 30″ window
[/workout_short]
Insert ONLY your best successfully single .
Aerobic Power & Lactic Training (AP)
AMRAP 2′
20 Overhead Squat 40/25Kg
20 GHD Sit-Ups
rest 1:1
Ex:
1st round = 40 reps
2nd round = 38 –> ok 🙂
3rd round = 35 –> stop yourself 🙁
Max rounds: 4.
Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
WC1: 2 Rounds For Time
1000/900m Row
10 Power Snatch 85/55Kg,
[/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
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)
Beginner
Warmup
6 x 25 breaststroke only arms rest b/s 30″
rest 1’30”
4 x 25 only kick (crawl) rest b/s 20″ do not use the swimboard
rest 2’30”
3 x 50 backstroke rest b/s 40″
rest 3′
Technique
4 x 25 pull buoy between knees front crawl only one arm alternated pool rest b/s 45″
rest 2′
4 x 25 between knees backstroke only one arm alternated pool rest b/s 45″
rest 2′
4 x 25 pull buoy between knees front crawl b/s 20″
rest 3′
Speed Session
3 x (75 front crawl rest 10″ 100 backstroke rest 10″ 50 breaststroke only arms) aggressive pace rest b/s 1′
rest 4′
3 x 50 each 1’30” agressive pace front crawl
rest 3′
200 swim baord only kick crawl/backstroke switch each 50m rest b/s 1’10” using fins each turn 5m of underwater swimming
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Advanced
Warmup
150m breaststroke rest b/s 1″
rest 1′
4 x 25m only kick (crawl) do not use swimboard
rest 1′
4 x 50 backstroke rest b/s 30″
rest 3′
Technique
4 x 100 pull buoy between knees: backstroke/breaststroke only arms switch each 100m rest b/s 2′
rest 4′ focus on breathing[workout_short title=’THU_AC1′ result_type=’time’]
For Time
6 x 25 m underwater with fins only legs backstroke[/workout_short] Rest 4′[workout_short title=’THU_AC2′ result_type=’time’] For Time
6 x 25 m underwater with fins swim on one side, switch each pool[/workout_short] rest 3′
250m swim board unsig fins, 1 pool front crawl/1 breastroke only arms
[/um_show_content]
Functional Raw Strength (FS)
4 Rounds
10 + 10 Both Feet Elevated Double Kettlebell Split Squat (16/12 kg) – TEMPO 3.3.1.X
10 + 10 Split Stance Barbell Romanian Deadlift (40/30 Kg) – TEMPO 3.3.1.X
15 Double Dumbbell Squat 1 1/4 pulse (20/15 kg) – NO SKETCHY MOVEMENT
15 Double Kettlebell Sumo Deadlift (32/24 kg) – NO SKETCHY MOVEMENT
Split Stance Barbell Romanian Deadlift
Double Dumbbell Squat 1 1/4 pulse
Double Kettlebell Sumo Deadlift
Friday
General Warmup (GW)
15′ EMOM
- 45″ Bike
- 6/8 Open Hip
- 15 Tall Kneeling Band Face Pull with 1″ Hold
- 40″ Elbow Plank Posterior Tilt
- 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
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
BPM Activation (AT)
10 cal Row / Ski
8 Kettlebell Banded Sumo Deadlift High Pull (20/16 kg)
10 Parallette Push ups
10 + 10 Single Dumbbell Cross Body Muscle Snatch (15/12 kg)
Kettlebell Banded Sumo Deadlift High Pull
Parallette Push ups
Single Dumbbell Cross Body Muscle Snatch
Power & Power Endurance (PE)
AMRAP 2′
Max Effort Sumo Deadlift High Pull 50/35Kg
Rest 2′
AMRAP 2′
Max Effort Push Press 50/35Kg
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
rest 2′
AMRAP 2′
Max Effort Sumo Deadlift High Pull 50/35Kg
Rest 2′
AMRAP 2′
Max Effort Push Press 50/35Kg
[/um_show_content]
Strength & Strength Endurance (SE)
Tabata
BANDED Strict Pullups
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest 2′ then
Tabata
BANDED Strict Ring Dips
[/um_show_content]
Work Capacity (WC)
WC1: AMRAP 9′
40 Dumbbell Snatch 22,5/15Kg
40 Dumbbell Overhead Squat 22,5/15Kg
40 Dumbbell Push Jerk 22,5/15Kg
Max Calories Row
[/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 – cap 20′
Ladder 1 to 10 reps Bar Muscle ups in unbroken set
odd set: 10 m Handstand Walk + 10m Stone bear hug carry 115/65lbs
even set: 10m Stone bear hug carry 115/65lbs + 10 m Handstand Walk
[/workout_short]
Insert ONLY your WC2 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
Saturday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
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)
Single Kettlebell Front Rack Squat 1/4 theraband (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet – quality movement
Double Kettlebell Cossack Thruster (12/8 kg) – 2 sets x 10 – 1′ rest bet – quality movement
Gymnastic Functional Strength (FS)
Band Assisted Chin ups – 3 sets x 5 + 5 – 1′ rest bet
15′ work on – Front Lever Transition
Work Capacity (WC)
WC1: For Time
10 Rounds of
3 Back Squat @[percent value=”70″ of=”backsquat” in=”kg”] [/percent]
30 double unders
5 strict chest to bar
[/workout_short]
Insert ONLY your WC1 score.
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Run – For Time
800m
1′ rest
400m Run
30″ rest
800m Run
1′ Rest
200m Run
rest 30″ x 4 set
1600m Run
[/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