This week there are three different versions of our training program. Choose your favourite:

Standard Week

French Throwdown

TCB Deload

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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General Warmup (GW)

18′ EMOM
  1. 45″ Bike
  2. 6+6 Squat Rotation with Reach
  3. 40″ Inverted Ring Row Hold
  4. 8 Both Feet Elevated Split Squat DX Tempo  2-1-2-1
  5. 16 DownDog Toes Touch 1″ Hold
  6. 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Video
Inverted Ring Row Hold
Video
Both Feet Elevated Split Squat
Video
DownDog Toes Touch
Video

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video

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2 Rounds – Not For Time – For Quality and Respect the Tempo Training

6 Double Dumbbell Front Rack Cossack Squat (15/12 kg) – tempo 3.3.1.X
6 Double Dumbbell Romanian Deadlift (15/12 kg) – tempo 3.3.1.X
4 + 4 Single Kettlebell Sots Press theraband – tempo 3.3.1
2′ rest bet

Double Dumbbell Front Rack Cossack Squat
Video
Double Dumbbell Romanian Deadlift
Video
Single Kettlebell Sots Press theraband
Video

Power & Power Endurance (PE)

Sots Press

Accumulate 30 reps with empty barbell

Reserved for ON AIR

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Front rack Sots Press, jerk grip

Accumulate 30 reps with empty barbell, even this in bottom position as the previous exericse

Muscle Snatch

(1+1) x 5 set @ [percent value=”50″ of=”snatch” in=”kg”] [/percent] rest 2′

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Snatch – Any Style

(1+2) @ [percent value=”62″ of=”snatch” in=”kg”] [/percent] rest 2′
(1+2) @ [percent value=”67″ of=”snatch” in=”kg”] [/percent] rest 2′
(1+2) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent] rest 2′
(1+1) x 3 set @ [percent value=”77″ of=”snatch” in=”kg”] [/percent] rest 2′
(1) x 3 set @ [percent value=”65″ of=”snatch” in=”kg”] [/percent]

Notes. * Try to reach perfect line. Quality before everything. And be fast.

Aerobic Power & Lactic Training (AP)

[workout_short title=’AP_WC1′ result_type=’time’]

For Time – “Genious”

17 Toes to Bar
17 Ground to Overhead 35/25Kg
rest 2′
17 Ring Dips
17 Overhead Squat 45/35Kg
rest 2′
17 Chest to Bar
17 Deadlift 55/40Kg
rest 2′
17 HSPU
17 Thrusters 45/35Kg
rest 2′
17 Toes to Bar
17 Ground to Overhead 35/25Kg

Notes. Cap time for each interval –> 3′

[/workout_short]

Insert ONLY your AP1 score.

Work Capacity (WC)

[workout_short title=’MON_WC1′ result_type=’time’]

WC1: 5 Rounds For Time

14 alt. Dumbbell Snatch 22,5/15Kg
7 Ring Dips
28 Double Unders
7 HSPU
14 (7+7) Single Dumbbell Thruster 22,5/15Kg

[/workout_short]

Insert ONLY your WC1 score.

Notes. * Retest of the first tapering week workout, check on the leaderboard your previous 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’]

AMRAP 10′

10 Toest to Bar
10 Shoulder to Overhead 70/45Kg

[/workout_short]

Insert ONLY your WC2 score.

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Tuesday

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General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 6/8 Open Hip
  3. 15 Tall Kneeling Band Face Pull with 1″ Hold
  4. 40″ Elbow Plank Posterior Tilt
  5. 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Video
Tall Kneeling Face Pull with Band
Video
Elbow Plank Posterior Tilt
Video
Tall Kneeling Hip Extension with Band
Video

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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)

Goblet theraband Tempo Squat 3.3.1 – 2 sets x 8 – 2′ rest bet

Video

Rotational Back Extension – 2 sets x 10 – 1′ rest bet

Video
Reserved for ON AIR

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Double Kettlebell Front Rack Lateral Duck Walk (16/12 kg) – 2 sets x 4 steps alt. – 1′ rest bet

Video

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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=”40″ 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′
5 @ [percent value=”57″ of=”backsquat” in=”kg”] [/percent] Rest 2′
3 @ [percent value=”62″ of=”backsquat” in=”kg”] [/percent] Rest 2′
3 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent] Rest 2′

Back Squat

8 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent] Rest 2′
6 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent] Rest 2′
4 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent] Rest 2′
2 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent] Rest 2′
1 x 5 set @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent] Rest 2′

Reserved for ON AIR

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Every 3′ for 12′

2 pegboard ascent or 2 seated legless rope climb
9/7 cal Ski or Rower using only back and arms (stiff legged)
9 strict box dips (dips on plyo box)
1 pegboard ascent or 1 seated legless rope climb

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Aerobic Capacity (AC)

Mixed Aerobic – cap time 30′

Complete 100 Kettlebell A.Swing @32/24Kg
Every 2 minute 1000/800 m Bike

Notes. * Start from Bike – Target is complete the American Swing. If you are not be able to complete 1000/800m Bike in 2′, at 1’40” get off from Air Bike and start A. Swing even if you haven’t complete the meters prescripted
Reserved for ON AIR

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rest 1′

Mixed Aerobic – cap time 30′

Complete Fran
Every 2′ – 400/340m Row

Notes. Start from rower. If you are not be able to complete 400/340m Row in 2′, at 1’30” get off from Rower and start Fran even if you haven’t complete the meters prescripted

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Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Wednesday

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General Warmup (GW)

18′ EMOM
  1. 45″ Skierg
  2. 8 Pigeon with Flex Trunk DX
  3. 6+6+6 Tall Kneeling Scapula Band
  4. 8 Pigeon with Flex Trunk SX
  5. 6+6 Single Leg Hip Thrust Tempo 2-0-1-1
  6. 6 Half Strict TTB Tempo 2-2-2-2
Pigeon with Flex Trunk
Video
Tall Kneeling Scapula Band
Video
Single Leg Hip Thrust
Video
Half Strict TTB
Video

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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
Video
Ankle Mobility – Part 3
Video

Activation (AT)

Single Kettlebell Cross Body Lateral Step (15/12 kg) – 2 sets x 10 – 1′ rest bet

Video

Double Kettlebell Clean & Press Bottom up (12/8 kg) – 2 sets x 10 – 1′ rest bet

Video
Reserved for ON AIR

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Goblet Sumo Squat – tempo 3.3.1.X – 2 sets x 6 – 2′ rest bet

Video

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Power & Power Endurance (PE)

Squat Clean + Power Clean + Tempo Front Squat (X.3.X)

Ramping to [percent value=”30″ of=”squatclean” in=”kg”] [/percent] then
1+3+1 x 3 set @ [percent value=”35″ of=”squatclean” in=”kg”] [/percent] rest 1’30” between set
1+3+1 x 3 set @ [percent value=”40″ of=”squatclean” in=”kg”] [/percent] rest 1’30” between set
1+3+1 x 3 set @ [percent value=”45″ of=”squatclean” in=”kg”] [/percent] rest 1’30” between set
1+2+1 x 3 set @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent] rest 1’30” between set
1+2+1 x 3 set @ [percent value=”55″ of=”squatclean” in=”kg”] [/percent] rest 1’30” between set
1+1+1 x 3 set @ [percent value=”60″ of=”squatclean” in=”kg”] [/percent] rest 1’30” between set
1+1+1 x 3 set @ [percent value=”65″ of=”squatclean” in=”kg”] [/percent] rest 1’30” between set

Clean – Any Style

(1+2) @ [percent value=”62″ of=”squatclean” in=”kg”] [/percent] rest 2′
(1+2) @ [percent value=”67″ of=”squatclean” in=”kg”] [/percent] rest 2′
(1+2) @ [percent value=”72″ of=”squatclean” in=”kg”] [/percent] rest 2′
(1+1) x 3 set @ [percent value=”77″ of=”squatclean” in=”kg”] [/percent] rest 2′
(1) x 3 set @ [percent value=”65″ of=”squatclean” in=”kg”] [/percent]

Notes. * Try to reach perfect line. Quality before everything. And be fast.

Aerobic Power & Lactic Training (AP)

AMRAP 2′

10 Cal Bike
10m Front Carry 115/65lb Stone
5 Stone Squat
10m Front Carry 115/65lb Stone

rest 1:1

Notes If you haven’t a Stone, use a sandbag or carry 2 bumper 25/15Kg even in front rack.
Push at your 100% in first round. Save the score and after rest 1/1 restart. Continue until your score will be not under 10% respect of first round.
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’]

[workout_short title=’WED_WC1′ result_type=’reps’]

WC1: AMRAP 11′

7 RIng Muscle-Ups
7 STOH 85/50Kg
250/200m Row

Notes. Check >b>Rules & Tips if you want know how to scale the RMU.

[/workout_short]

Insert ONLY your WC1 score.

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Thursday

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Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
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
Video

Swim Session (AC)

Warmup

6 x 25 only front crawl rest b/s 20″
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

[workout_short title=’THU_AC2′ result_type=’time’] 3 Rounds for time
(100 front crawl+100 m breaststroke only arm using pull buoy+100m backstroke) rest b/s 1′[/workout_short]

rest 4′
2 x 100 m – Every 2’30” breath twice each pool easy peace
rest 3′
300 m swim board only kick crawl/backstroke switch every 50 m – Using fins – Every turn 5m of underwater swimming

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

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

2 x 100 pull buoy between knees: backstroke/front crawl only arms switch each 100m
rest b/s 2′
2 x 100 front crawl only arms touch your head each stroke

rest b/s 2′
2×50 4 dolphin kicks 1 breaststroke

6 x 25 Front crawl only arms touch your head
Video
Speed Session

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’] 100 m front crawl push hard[/workout_short]

rest 3′

150 m swim board using fins
1 pool front crawl
1 pool breastroke only arms

Notes. Try to perform at least 8 m meter of apnea each turn

[/um_show_content]

Functional Strength (FS)

4 Rounds – Not For Time – Quality Movement

12 Dynamic Load Bench Press – Load as you feel – No Sketchy Movement
8 + 8 Half Kneeling Banded Barbell Press – Load as you feel – No Sketchy Movement
3’rest bet

Dynamic Load Bench Press
Video
Half Kneeling Banded Barbell Press
Video
Reserved for ON AIR

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4 Rounds – Not For Time – Super sets

12 + 12 Banded Single Leg Dumbbell Romanian Deadlift (15/12 kg)
10 + 10 Single Leg High Step up Kettlebell Front rack (12/8 kg)
8 + 8 Banded Single Leg Dumbbell Romanian Deadlift (15/12 kg)
6 + 6 Single Leg High Step up Kettlebell Front rack (12/8 kg)
3′ rest

Banded Single Leg Dumbbell Romanian Deadlift
Video
Single Leg High Step up Kettlebell Front rack
Video

[/um_show_content]

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Friday

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General Warmup (GW)

15′ EMOM
  1. 45″ Skierg
  2. 12 Wall Sit with Reach
  3. 20″+20″ Elbow plank Star
  4. 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
  5. 40″ Scapula Pull Up Hold
Wall Sit with Reach
Video
Elbow Plank Star
Video
Cossack Squat + Lunge
Video
Scapula Pull Up Hold
Video

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video

[/um_show_content]

Half Kneeling Double Arnold Press (15/12/2.5 plate kg) – 2 sets x 6 – tempo 3.3.1.X

Video

Lateral Ring Stir the Pot – 2 sets x 6 – tempo 2.2.1.X

Video
Reserved for ON AIR

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Plank Frontal Raise Row Lateral Raise – 2 sets x 8 – 1′ rest bet

Video

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Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Squat Jerk + Overhead Squat

Ramping to [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent] then
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]

rest 3′

[/um_show_content]

Jerk from blocks

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] rest 2′
1 @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent] rest 2′
1 x 3 set @ [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent]

Strength & Strength Endurance (SE)

[workout_short title=’FRI_SE1′ result_type=’time’]

5 Rounds For Time

10 Ring Row (chest must touch the ring)
10 Ring Pushups

Notes. * On the RIng Row, put a box ahead your rings and keep your feet on the box, your position must be parallel respect ground when you have arms extension.

[/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

30 Ring skin the Cat

Notes. * Full ROM
Ring Skin The Cat

Video
[/workout_short]

Insert ONLY your SE2 score.

h5>Ring Skin The Cat

Video

[/um_show_content]

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’time’]

WC1: For Time

12 Hang Power Clean 50/35Kg
80 Double Unders
12 Hang Power Clean 50/35Kg
40 GHD Situps
12 Hang Power Clean 50/35Kg
20 Overhead Squat 50/35Kg
12 Hang Power Clean 50/35Kg

[/workout_short]

Insert ONLY your WC1 score.

Notes. * Retest of the first tapering week workout, check on the leaderboard your previous 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

1K Bike
50 Wall Ball
50 Box Jump Over
50 Deadlift 60/40Kg
1K Bike

[/workout_short]

Insert ONLY your WC2 score.

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Saturday

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General Warmup (GW)

18′ EMOM
  1. 45″ Row
  2. Half Kneeling 3 Position, 15″ each
  3. 15 Tall Kneeling Band Pull with 1″ Hold
  4. Half Kneeling 3 Position, 15″ each
  5. 40″ Plank Ring Hold
  6. 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Video
 Tall Kneeling Band Pull
Video
Plank Ring Hold
Video
Tall Kneeling Band Hip Extension + KB Hold
Video

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video

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Functional Strength (FS)

EMOM 10′ – 30″ Parallette L-sit Alternate

Video

EMOM 10′ – 30″ Dragon Flag

Video
Reserved for ON AIR

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EMOM 10′ – 30″ Hand Stand Hold – Try free Hand Stand if you can

Video

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Work Capacity (WC)

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WC1:10 Rounds For Time

12 Pushsup
9 Step Over the Box 60/50cm with two 30/22,5Kg Dumbbells
6 Hang Squat Clean with two 30/22,5Kg Dumbbells

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Insert ONLY your WC1 score.

Aerobic Capacity (AC)

Reserved for ON AIR

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Run – For Time

1600m Run
rest 1′
200m Run
rest 30″ x 4 set
800m
1′ rest
400m Run
30″ rest
800m Run
1′ Rest

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Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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