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)
Double Kettlebell Overhead Drop Front Reverse Lunges (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Half Kneeling Kettlebell Windmill (12/8 kg) – 2 sets x 8 + 8 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
HALO 3 position theraband (16/12 kg) – 2 sets x 4 + 4 – Left and Right Rotation – 1′ rest bet
[/um_show_content]
Power & Power Endurance (PE)
Tall Snatch + drop Snatch
Ramping to [percent value=”30″ of=”snatch” in=”kg”] [/percent]
then
1+1 x 3 set @ [percent value=”30″ of=”snatch” in=”kg”] [/percent]
rest 1’30” between set
1+1 x 3 set @ [percent value=”35″ of=”snatch” in=”kg”] [/percent]
rest 1’30” between set
1+1 x 3 set @ [percent value=”40″ of=”snatch” in=”kg”] [/percent]
rest 1’30” between set
Snatch – Any Style
(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+2) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent]
rest 2′
(1+1) x 3 set @ [percent value=”75″ 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 Toes to Bar
rest 2′
35 Ring Dips
rest 2′
35 Chest to Bar
rest 2′
35 HSPU
rest 2′
35 Toes to Bar
[/workout_short]
Insert ONLY your WC1 score.
Work Capacity (WC)
WC1: For Time
30 Wall Ball
30 Double Kettlebell Russian Swing 2×24/16Kg
20 Wall Ball
20 Double Kettlebell Snatch 2×24/16Kg
10 Wall Ball
10 Double Kettlebell Clean&Jerk (long cycle) 2×24/16Kg
[/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’]
3 round For Time
5 Shoulder to Overhead from ground 100/65Kg
10m back rack lunges 100/65Kg
5 Front Squat 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)
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)
Cross Body Single Leg Wall Kettlebell Deadlift (20/16 kg) – 2 sets x 10 + 10 – 1′ rest bet
Barbell Back Rack Cossack Squat – 2 sets x 10 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Single Dumbbell Overhead Split Squat (15/12 kg) – 2 sets x 10 + 10 – 1′ rest bet
[/um_show_content]
Strength & Strength Endurance (SE)
Back Squat – 1′ (yes, one minute) stop just above the parallel
1rep with empty bar
rest 1′
1 rep @35/20kg
rest 1′
1 rep @45/25Kg
Back Squat – 3″ stop just over the parallel, during eccentric phase
5 @ [percent value=”37″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
5 @ [percent value=”45″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
5 @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
5 @ [percent value=”55″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
3 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
3 @ [percent value=”63″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
Back Squat
8 @ [percent value=”62″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
6 @ [percent value=”67″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
4 @ [percent value=”72″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
2 @ [percent value=”77″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
1 x 7 set @ [percent value=”82″ of=”backsquat” in=”kg”] [/percent]
Rest 2′
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ for 12′
12 Banded Pushups *
12 Supinated Grip Clean & Push Press empty bar
12 Matador Dips
[/um_show_content]
Aerobic Capacity (AC)
Mixed Aerobic – cap time 30′
Complete 100 Box Jump Over @60/50cm
Every 2 minute 450/380m Row
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
rest 1′
Mixed Aerobic – cap time 30′
Complete Annie (50-40-30-20-10 DU & Sit ups)
Every 2′ – 200m 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
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 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 Front Rack Lateral Step Down & Up (16/12 kg) – 2 sets x 10 – 1′ rest bet
Single Kettlebell Swing 180 degrees (20&16 kg) – 2 sets x 10 – 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 – 3″ hold bottom position – 1′ rest bet
[/um_show_content]
Power & Power Endurance (PE)
Tall Clean + Bouncing Hang Squat Clean
Ramping to [percent value=”30″ of=”squatclean” in=”kg”] [/percent]
then
1+2 x 3 set @ [percent value=”35″ of=”squatclean” in=”kg”] [/percent]
rest 1’30” between set
1+2 x 3 set @ [percent value=”45″ of=”squatclean” in=”kg”] [/percent]
rest 1’30” between set
1+2 x 3 set @ [percent value=”55″ of=”squatclean” in=”kg”] [/percent]
rest 1’30” between set
Clean – Any Style
(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+2) @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent]
rest 2′
(1+1) x 3 set @ [percent value=”75″ 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′
20/14 Cal Row
10 Burpees Over the Erg
5 Front Squat @ 80/50Kg
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 7′
30 Bench Press 50/25Kg
100 Double Unders
30 GHD Situps
[/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 (SW)
6 x 25 only kick (crawl) rest b/s 20″ do not use the swimboard
rest 2’30”
6 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 1′
6 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 Rounds
100 m breaststroke only arm using pull buoy
Rest 10″
50 m backstroke
Rest 10″
100 m front crawl only arms aggressive pace
Rest 1′ between sets
Then Rest 4′
2 x 100 m – Every 2’30” breath twice each pool
rest 3′
300 m swim board only kick crawl/backstroke switch every 50 m – Using fins – Every turn 5m of underwater swimming
Rest b/s 1’10”
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Advanced
Warmup
200m breaststroke rest b/s 1″
rest 1′
4 x 50m only kick (crawl) do not use swimboard
rest 1′
2 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’] 200 m front crawl push hard[/workout_short] Rest 3′
250 m swim board using fins
1 pool front crawl
1 pool breastroke only arms
[/um_show_content]
Functional Strength (FS)
10 Bench Kettlebell Rows Alternate (12/8 kg) – Tempo 3.3.1.X
10 + 10 Side Bench Lateral Raise (12/8 kg – Plate 2.5 kg) – Tempo 3.3.1.X
3′ rest bet
Bench Kettlebell Rows Alternate
Side Bench Lateral Raise
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
8 + 8 Landmine Press (30/20 kg) – Tempo 3.3.1.X
8 Dynamic Load Axle Bar Thruster (Load as you feel) – Tempo 3.3.1.X
3′ rest bet
Landmine Press
Dynamic Load Axle Bar Thruster
[/um_show_content]
Friday
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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
[/um_show_content]
Half Kneeling Barbell Press Behind the Neck (30/20 kg) – 2 sets x 8 + 8 – 1′ rest bet
2 Rounds – Not For Time – Focused on Quality
8 Double Dumbbell Front Raises (15/12 kg – Plate 2.5 kg)
8 Double Dumbbell 90 Degrees Cuban Press (15/12 kg – Plate 2.5 kg)
2′ rest bet
Double Dumbbell Front Raises
Double Dumbbell 90 Degrees Cuban Press
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Push Jerk + Squat Jerk
Ramping to [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent]
then
1+3 @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
1+2 @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
1+1 @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
2+1 @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
3+1 @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent]
rest 3′
[/um_show_content]
Push Press + Jerk
3+3 @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
2+3 @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
1+3 @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
1+2 @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
1+1 @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent]
Strength & Strength Endurance (SE)
For Time
50 Strict HSPU
[/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 strict Bar Muscle ups
the athlete’s max reach. Kipping is not allowed, so you can jump higher.
[/workout_short]
Insert ONLY your SE2 score.
[/um_show_content]
Work Capacity (WC)
WC1: AMRAP 11′
5 Rope Climb – just one clip each rope
20 Power Clean 60/40Kg
400m Run
[/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′
500/450m Row
50 A Swing 32/24Kg
50 Toes to Bar
[/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
Activation (AT)
Single Leg Floor Hip Thrust Hold – 4 sets x 10″ + 10″ – 1′ rest bet
Ring Mountain Climb – 2 sets x 15 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Cross Body Kettlebell Pendlay Rows (15/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
[/um_show_content]
Work Capacity (WC)
WC1:2 Rounds For Time
1Km Bike
50 Ab-Mat Situps
200mt D-Ball/Stone Carry bear hug position (just ahead your abs) 115/65lb (use two 25/15Kg bumper if you don’t have one)
[/workout_short]
Insert ONLY your WC1 score.
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
RUN – For Distance
6′ max meter Run
2’30” rest
5′ max meter Run
2′ rest
4′ max meter Run
1’30” rest
3′ max meter Run
1′ rest
2′ max meter Run
30″ rest
1′ max meter Run
[/um_show_content]
Gymnastic Functional Strength(AY)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
10′ Quality Work – Front Lever Transition
5′ Quality Work – Arch Hollow Transition – Try Weighted
5′ Quality Work – Toes To Bar Transition
1
2
[/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