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.
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Ankle Mobility – Part 3
Activation (AT)
Double Kettlebell Front Rack Tall Kneeling Ste up&down (12/8 kg) – 2 sets x 10 – 1′ rest bet
Barbell Over Head Bulgarian Split Squat – 2 sets x 8 + 8 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Dumbbell Fly to Row (15/12 kg) – 2 sets x 6 – 1′ rest bet
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Power & Power Endurance (PE)
2RM Snatch Drop & Go – Any Style
Ramping to [percent value=”85″ of=”snatch” in=”kg”] [/percent]
then
In three 30″ windows try 2 heavy single successfully attempts of Snatch any style, rest 2′ between each 30″ window
[/workout_short]
Insert ONLY your best successfully double .
Aerobic Power (AP)
For Time
400mt Run
rest 1:1
200mt Run
rest 1:1 x 2 set
800mt Run
rest 2:1
200mt Run
rest 1:1 x 2 set
Work Capacity (WC)
WC1: AMRAP 8′
1 Legless Rope Climb
5 Hang Squat Clean 100/60Kg
5 Shoulder to Overhead 100/60Kg
50 Double Unders[/workout_short]
Insert ONLY your TCB Prova 1 score.
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)
Activation (AT)
Double Dumbbell Front Rack Cossack Squat (15/12 kg) – 2 sets x 10 – 1′ rest bet
Single Leg Wall Kettlebell Deadlift (20/16 kg) – 2 sets x 10 + 10 – 1′ rest bet
Reserved for ON AIR
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Lateral Ring Stir the Pot – 2 sets x 10 – 1′ rest bet
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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 2RM
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ for 12′
30 Box Jump Over 50/40 cm
20mt Double kettlebell Duck Walk 2×12/8
12/8 cal Bike
Active rest with Air Squat
Duck Walk
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Work Capacity (WC)
For Time
50 Wall Balls
40 Toes to bar
30 Chest to bar
20 HSPU
[/workout_short]
Insert ONLY your TCB PROVA 2 score.
At 10:00 start TCB PROVA 3
[workout_short title=’TCB_P3′ result_type=’reps’]
Find in 5′
5RM Overhead Squat + 10m HSW
[/workout_short]
Insert ONLY your TCB PROVA 3 score.
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Mixed Rowing – cap time 30′
Complete 2000/1800m Row
Every 2 minute 20 Box Jump Over 60/50cm
[/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 3
Activation (AT)
Bulgarian Split Squat Y Band Contralateral – 2 sets x 8 + 8 – 1′ rest bet
Single Dumbbell Single Leg Contralateral RDL Clean and Press (15/12 kg) – 2 sets x 8 + 8 – 1′ rest
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rower Pike Ups – 2 sets x 10 – 1′ rest bet
[/um_show_content]
Power & Power Endurance (PE)
2RM Clean & Jerk – Drop & Go – Any Style
Ramping to @[percent value=”85″ of=”cleanjerk” in=”kg”] [/percent]
then
In three 30″ windows try 2 heavy single successfully attempts of Clean&Jerk any style, rest 2′ between each 30″ window
[/workout_short]
Insert ONLY your best successfully double .
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
AMRAP 2′
12 Push Press 40/25
12 Pullups
12 GHD sit ups
rest 1:1
Ex:
1st round = 40 reps
2nd round = 38 –> ok 🙂
3rd round = 35 –> stop yourself 🙁
Max rounds: 4.
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Work Capacity (WC)
For Time
10 Ring Muscle-ups
20 Thrusters 45/30Kg
800m Row
20 Thrusters 45/30Kg
10 Bar Muscle-ups
[/workout_short]
Insert ONLY your TCB PROVA 4 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
Functional Strength (FS)
Reserved for ON AIR
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Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
12 Double Kettlebell Pendlay Row (24/20 kg)
Max Effort Banded Push ups
Max Effort Banded Strict Pull ups
3′ rest x 3 sets
Double Kettlebell Floor Press
Double Kettlebell Pendlay Row
Banded Push ups
Banded Strict Pull ups
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Swim Session (SW)
Beginner
Warmup
8 x 25 backstroke rest b/s 30″
rest 2′
3 x 25 only kick (crawl) rest b/s 20″ do not use the swimboard
rest 2’30”
6 x 50 front crawl 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 pull buoy between knees breaststroke b/s 20″
rest 3′
Speed Session
front crawl: 3 x (50 rest 10″ 100 rest 10″ 50) aggressive pace rest b/s 1′
rest 4′
3 x 50 each 1’30” agressive pace backstroke
rest 3′
200 swim baord only kick crawl/backstroke switch each 50m rest b/s 1’10” using fins
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Advanced
Warmup
2 x 150m backstroke rest b/s 1″
rest 1′
4 x 25m only kick (crawl) do not use swimboard
rest 1′
4 x 50 front crawl rest b/s 30″
rest 3′
Technique
4 x 100 pull buoy between knees: front crawl/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[/workout_short] Rest 4′[workout_short title=’THU_AC2′ result_type=’time’] For Time
6 x 25 m underwater with fins[/workout_short] rest 3′
150m swim board unsig fins, 1 pool front crawl/1 backstroke
[/um_show_content]
CO2 / O2 Test(AY)
1 Breath every 20″ – 40 (men) / 35 (women) RPM
[workout_short title=’MON_WC1′ result_type=’reps’]
WC1: For Time
Workout goes here [/workout_short]
Insert ONLY your WC1 score.
Friday
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 3
BPM Activation (AT)
12 cal AB
12 Double Kettlebell Thruster Alternate (16/12 kg)
12 Double Kettlebell Overhead Squat Alternate (16/12 kg)
12 cal Row
Double Kettlebell Thruster Alternate
Double Kettlebell Overhead Squat Alternate
Power & Power Endurance (PE)
Thrusters and Overhead
Ramping until reach [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent] for Thruster
and ramping also to
[percent value=”80″ of=”Snatch” in=”kg”] [/percent] for Overhead Squat
then
AMRAP in 4′ of
1st minute – Thruster
2nd minute – Overhead Squat
3rd minute – Thruster
4th minute – Overhead Squat
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
rest 4′
AMRAP in 4′ of
1st minute – Power Snatch @ Ramping until reach [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent] 2nd minute – Power Clean Ramping until reach [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent] 3rd minute – Squat Snatch Ramping until reach [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent] 4th minute – Squat Clean Ramping until reach [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent]
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Strength & Strength Endurance (SE)
Tabata
Bench Press – empty Bar
Reserved for ON AIR
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Rest 2′ then
Tabata
Push Press – empty bar
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Work Capacity (WC)
3 Rounds For Time
20 DB Snatches 30/22.5Kg
15 Box Jumps 60/50cm
10 Farmers Bar Deadlift 63/44Kg
[/workout_short]
Insert ONLY your TCB PROVA 5 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
Functional Strength (FS)
45″ Double Kettlebell Front Rack Wall Sit hold
15 Barbell Hip Thrust (40/30 kg)
2′ Rest x 4 Sets
Banded Reverse Hyper on GHD
Double Kettlebell Front Rack Wall Sit hold
Barbell Hip Thrust
Work Capacity (WC)
WC1: Team of 2 – For Time
300 Cal Bike
Every 2′ 30 HSPU
[/workout_short]
Insert ONLY your WC1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
No Rest [workout_short title=’SAT_WC2′ result_type=’time’]
WC1: Team of 2 – For Time
300 HSPU
Every 2′ 30 Cal Bike
[/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