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)
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
Activation (AT)
Plank Push ups Rotational Row (15/12 kg) – 2 sets x 10 – 1′ rest bet
Mix Rack Over Head Kettlebell Homolateral Lunges & Reverse (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Tall Kneeling Banded Hip Trust – 3 sets x 10 – 30″ rest bet
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Snatch – 3 position stop – complex Power/deep Power/Squat
Ramping to [percent value=”30″ of=”snatch” in=”kg”] [/percent]
then
1 x 3 set @ [percent value=”35″ of=”snatch” in=”kg”] [/percent]
rest 1’30” between set
1 x 3 set @ [percent value=”45″ of=”snatch” in=”kg”] [/percent]
rest 1’30” between set
1 x 3 set @ [percent value=”55″ of=”snatch” in=”kg”] [/percent]
rest 1’30” between set
Barbo’s Demo
[/um_show_content]
Snatch – Any Style
(1+2) @ [percent value=”55″ of=”snatch” in=”kg”] [/percent]
rest 2′
(1+2) @ [percent value=”60″ of=”snatch” in=”kg”] [/percent]
rest 2′
(1+2) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent]
rest 2′
(1+1) x 3 set @ [percent value=”70″ of=”snatch” in=”kg”] [/percent]
rest 2′
(1) x 3 set @ [percent value=”60″ of=”snatch” in=”kg”] [/percent]
Aerobic Power & Lactic Training (AP)
For Time
35 Ground to Overhead 35/25Kg
rest 2′
35 Overhead Squat 45/35Kg
rest 2′
35 Deadlift 55/40Kg
rest 2′
35 Thrusters 45/35Kg
rest 2′
35 Ground to Overhead 35/25Kg
[/workout_short]
Insert ONLY your WC1 score.
Work Capacity (WC)
WC1: 21-15-9 For Time
Cal Row
Cal Bike
Burpees Box Jump Over 60/50cm
[/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=’time’]
5 Rounds For Time
1 Deadlift @200/135Kg
5 Bar Muscle Ups
10 Long Cycle Kettlebell 2x 32Kg
[/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)
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
Activation (AT)
Double Kettlebell Bottom Up Squat (12/8 kg) – 2 sets x 5 – Tempo Training 3.3.1.X
Sumo Deadlift Theraband (40/30 kg) – 2 sets x 8 – Tempo Training 3.3.1.X
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Single Leg Floor Hip Thrust Hold – 3 sets x 10 + 10 – 30″ rest bet
[/um_show_content]
Strength & Strength Endurance (SE)
Back Squat
1′ (Yes! One minute) stop just above the parallel
1 rep with empty bar
rest 1′
1 rep @30/20kg
rest 1′
1 rep @40/25Kg
Back Squat
3″ stop just over the parallel, during eccentric phase
5 @ [percent value=”35″ of=”backsquat” in=”kg”] [/percent]
rest 2′
5 @ [percent value=”42″ of=”backsquat” in=”kg”] [/percent]
rest 2′
5 @ [percent value=”47″ of=”backsquat” in=”kg”] [/percent]
rest 2′
5 @ [percent value=”52″ of=”backsquat” in=”kg”] [/percent]
rest 2′
3 @ [percent value=”55″ of=”backsquat” in=”kg”] [/percent]
rest 2′
3 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent]
rest 2′
Back Squat
8 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent]
rest 2′
6 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent]
rest 2′
4 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent]
rest 2′
2 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent]
rest 2′
1 x 8 set @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent]
rest 2′
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ for 12′
10/8 Cal Row stiff legged row, just pull with your back and your arms
12 Wall Medball 12/9Kg Sit ups, use your arms to shot the ball on the wall
10 Ring Pushups
10 RIng Row
[/um_show_content]
Aerobic Capacity (AC)
Mixed Aerobic – cap time 30′
Complete 100 Power Clean @50/35Kg
Every 2 minute 2 Rounds of Cindy
NOTES. Start from Cindy
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
rest 1′
Mixed Aerobic – cap time 30′
Complete 20 Rounds of Cindy
Every 2′ – 15 sumo deadlift high pull @50/35Kg
[/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)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Double Dumbbell Reverse Rack Cossak Squat (15/12 kg) – 2 sets x 10 – 1′ rest bet
Double Kettlebell Rack Clean & Press Alternate (16/12 kg) – 2 sets x 12 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Double Kettlebell Tall Clean (16/12 kg) – 2 sets x 8 – 1′ rest bet
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Clean – 3 position stop – complex Power/deep Power/Squat
Ramping to [percent value=”30″ of=”squatclean” in=”kg”] [/percent]
then
1 x 3 set @ [percent value=”35″ of=”squatclean” in=”kg”] [/percent]
rest 1’30” between set
1 x 3 set @ [percent value=”45″ of=”squatclean” in=”kg”] [/percent]
rest 1’30” between set
1 x 3 set @ [percent value=”55″ of=”squatclean” in=”kg”] [/percent]
rest 1’30” between set
[/um_show_content]
Clean – Any Style
(1+2) @ [percent value=”55″ of=”squatclean” in=”kg”] [/percent]
rest 2′
(1+2) @ [percent value=”60″ of=”squatclean” in=”kg”] [/percent]
rest 2′
(1+2) @ [percent value=”65″ of=”squatclean” in=”kg”] [/percent]
rest 2′
(1+1) x 3 set @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent]
rest 2′
(1) x 3 set @ [percent value=”60″ of=”squatclean” in=”kg”] [/percent]
Aerobic Power & Lactic Training (AP)
AMRAP 2′
8/5 cal Bike only arms
10 HSPU
12 cal Bike
14 Air Squat Box Jump 70/60cm (perform an air squat then jump on box)
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: AMRAP 9′
30 double unders
30 American Swings 32/24
30 double unders
30 GHD Situps
30 double unders
30 dumbbell power clean 2×22,5/15
[/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)
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
2 x 25 pull buoy between knees front crawl only one arm alternated pool rest b/s 45″
rest 1′
2 x 25 between knees backstroke only one arm alternated pool rest b/s 45″
rest 1′
2 x 25 pull buoy between knees front crawl b/s 20″
rest 1′
Speed Session
3 x (50 breaststroke only arm unsing pull buoy rest 10″ 100 backstroke rest 10″ 50 front crawl only arms) aggressive pace rest b/s 1′
rest 4′
2 x 50 each 1’30” agressive pace backstroke
rest 3′
300 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
200m breaststroke rest b/s 1″
rest 1′
4 x 25m only kick (crawl) do not use swimboard
rest 1′
4 x 50 breaststroke only arms rest b/s 30″
rest 3′
Technique
4 x 100 pull buoy between knees: backstroke/front crawl only arms switch each 100m rest b/s 2′
rest 4′ focus on breathing
[workout_short title=’THU_AC1′ result_type=’time’]
For Time
4 x 25 m underwater with fins only legs backstroke push hard[/workout_short]
Rest 4′[workout_short title=’THU_AC2′ result_type=’time’]
For Time
4 x 25 m underwater with fins swim on one side, switch each pool push hard[/workout_short]
Rest 3′
250m swim board unsig fins, 1 pool front crawl/1 breastroke only arms try to perform at least 8m meter of apnea each turn
[/um_show_content]
Functional Strength (AY)
10 Wide Stance Seated Good Morning (40/30 kg) – Tempo 3.3.1.X
10 Double Kettlebell Front Rack Cossack Squat (16/12 kg) – Tempo 3.2.1.X
8 Wide Stance Seated Good Morning (50/40 kg) – Tempo 3.3.1.X
8 Double Kettlebell Front Rack Cossack Squat (20/16 kg) – Tempo 3.2.1.X
4′ rest bet
Wide Stance Seated Good Morning
Double Kettlebell Front Rack Cossack Squat
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
12 Dumbbell Pullover (25/20 kg) – Tempo 3.3.1.X
12 Half Seated Dumbbell Triceps Curl (25/20 kg) – Tempo 3.3.1.X
8 Dumbbell Pullover (30/25 kg) – Tempo 3.3.1.X
8 Half Seated Dumbbell Triceps Curl (30/25 kg) – Tempo 3.3.1.X
3′ rest bet
Dumbbell Pullover
Half Seated Dumbbell Triceps Curl
[/um_show_content]
Friday
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
BPM Activation (AT)
10 cal Row – only arms
5 Bar Pull Over
10 Seated Z Press (16/12 kg)
10 cal AB
Bar Pull Over
Seated Z Press
Power & Power Endurance (PE)
For Time
30 Shoulder to Overhead from ground @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
rest 3′
AMRAP in same time used to finish the 30 STOH
Shoulder to Overhead from ground @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
For Time
40 Burpees Chest to bar wearing vest 10/5Kg
[/workout_short]
Insert ONLY your SE1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest 2′ then
[workout_short title=’FRI_SE2′ result_type=’time’]
For Time
20 Burpees Ring Muscle Ups wearing vest 10/5Kg
[/workout_short]
Insert ONLY your SE2 score.
[/um_show_content]
Work Capacity (WC)
WC1: AMRAP 7′
18-15-12-9-6-3
Front Facing Burpees
Front Squat 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=’reps’]
WC2: AMRAP 5′
1 Pullups + 1 chest to bar + 1 Toes to bar
Get down from the bar
2 Pullups + 1 chest to bar + 1 Toes to bar
Get down from the bar
2 Pullups + 2 chest to bar + 1 Toes to bar
Get down from the bar
2 Pullups + 2 chest to bar + 2 Toes to bar
Get down from the bar
3 Pullups + 2 chest to bar + 2 Toes to bar
… follow the routine for reach as many reps as possible.
[/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″ Row
- 6+6 Quadruped Thoracic Spine Rotation with Reach
- 40″ Double KB Plank
- 6+6 Hip Rotation and Extension
- 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Plank 3 Point Raises – 2 sets x 8 position – 2′ rest bet
Mix Grip Strict Toes to Bar – 2 sets x 8 – 2′ rest bet
Gymnastic Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
5′ rest
5′ Quality Work – Pike Shoulder Open up
5′ rest
5′ Quality Work – Wall Face Hand Stand Legs Tap
5′ rest
5′ Quality Work – Free Hand Stand First Transition
Frog Hold Position
Pike Shoulder Open up
Wall Face Hand Stand Legs Tap
Free Hand Stand First Transition
[/um_show_content]
Work Capacity (WC)
WC1:2 Rounds For Time
200 m D-Ball/Stone Carry Bear Hug Position 115/65 lb
30 Toes To bar
400 m Row
[/workout_short]
Insert ONLY your WC1 score.
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
1′ max meter Run
30″ rest
2′ max meter Run
1′ rest
3′ max meter Run
1’30” rest
4′ max meter Run
2′ rest
5′ max meter Run
2’30” rest
6′ max meter 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