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

Inverted Ring Row Hold

Both Feet Elevated Split Squat

DownDog Toes Touch

Reserved for ON AIR

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Ankle Mobility – Part 2

Ankle Mobility – Part 3

3 Rounds – Not For Time – Focused on Quality Movement
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

Reserved for ON AIR

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Snatch – Any Style

Ramping to [percent value=”50″ of=”snatch” in=”kg”] [/percent] then
1+1+1 @ [percent value=”55″ of=”snatch” in=”kg”] [/percent] 1+1+1 @ [percent value=”55″ of=”snatch” in=”kg”] [/percent] 1+1+1 @ [percent value=”60″ of=”snatch” in=”kg”] [/percent] 1+1 @ [percent value=”65″ of=”snatch” in=”kg”] [/percent] 1+1 @ [percent value=”70″ of=”snatch” in=”kg”] [/percent] then Every 90″ for 9′
1 @ [percent value=”75″ of=”snatch” in=”kg”] [/percent]

For Time

1 Legless Rope Climb
3 Hang Squat Clean Ubk – no drop
3 Shoulder to Overhead Ubk
30 DU
rest 1:1 x 3 Rounds – keep fast pace

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

WC1: 4 Rounds for time

12 Wall Ball
10 Toes to Bar
8 Chest to Bar
6 Handstand Pushups[/workout_short]

Insert ONLY your WC1 score.

rest about 15′ then

[workout_short title=’MON_WC2′ result_type=’time’]

For Time

12 Overhead Squat 40/25Kg
5m Handstand Walk
10 Overhead Squat 50/35Kg
5m Handstand Walk
8 Overhead Squat 60/40Kg
5m Handstand Walk
6 Overhead Squat 70/45Kg
5m Handstand Walk
4 Overhead Squat 80/50Kg
5m Handstand Walk
2 Overhead Squat 90/65Kg

[/workout_short]

Insert ONLY your WC2 score.

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

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

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

Tall Kneeling Face Pull with Band

Elbow Plank Posterior Tilt

Tall Kneeling Hip Extension with Band

2 Rounds – Not For Time
20″ Row – Nasal Breathing only
20″ Bike – Nasal Breathing only
20″ Run – Nasal Breathing only
3′ rest
20″ Row – Mouth Breathing only
20″ Bike – Mouth Breathing only
20″ Run – Mouth Breathing only

Mixed Aerobic Capaacity

Work on some monostructural elements until reach total volume between 45′ and 60′ of work @ 150bpm

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

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

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

 Tall Kneeling Band Pull

Plank Ring Hold

Tall Kneeling Band Hip Extension + KB Hold

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

3 Rounds – Increase Pace each Round
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 Clean

Ramping until reach [percent value=”60″ of=”squatclean” in=”kg”] [/percent] then
Every 2′ for 16′
1+1 Power Clean, increase load between set from [percent value=”62″ of=”cleanjerk” in=”kg”] [/percent] to [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent]

Sprint on Rower or Bike

10″ Sprint @ 90% of max effort
rest 3′ x 4 rounds

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

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