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Monday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

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

Activation (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video
2 Sets “For Quality” of:

10 + 10 Rear Foot Elevated Kettlebell Muscle Snatch (16/12 kg)

10 + 10 Single Kettlebell Snatch Bottom up (16/12 kg)

30″ rest b/s

Rear Foot Elevated Kettlebell Muscle Snatch
Video
Single Kettlebell Snatch Bottom up
Video

Power & Power Endurance (PE)

Snatch – Any Style

2+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
(2+1) x 3 set @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Strength & Strength Endurance (SE)

Reserved for ON AIR

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Snatch Balance + Overhead Squat

3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]

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Back Squat

6×3 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Aerobic Capacity (AC)

10 Rounds Not For Time

20 Double Unders
500m Row
10+10 Single Kettlebell Clean & Jerk 16/12Kg

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)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 

Activation (AT)

2 Sets for Quality
  1. 10 Prone Shoulders Angel
  2. 10+10 Half Kneeling Chop
  3. 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Video
Half Kneeling Chop
Video
Kneeling Squat Eccentric Quadriceps
Video
2 Sets “For Quality” of:

10 + 10 Single Dumbbell Single Leg Homolateral Rumenian Deadlift Clean and Press (15/10 kg)

Reserved for ON AIR

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12 Double Dumbbell Reverse Rack Cossak Squat (15/10 kg)

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30″ rest b/s

Single Dumbbell Single Leg Homolateral RDL Clean and Press
Video
Reserved for ON AIR

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Double Dumbbell Reverse Rack Cossak Squat
Video

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Power & Power Endurance (PE)

Clean & Jerk- Any Style

2+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
(2+1) x 3 set @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′

Reserved for ON AIR

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Jerk From Blocks

3 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
3 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]

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Strength & Strength Endurance (SE)

Bench Press

6×3 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

Work Capacity (WC)

[workout_short title=’TUE_WC1′ result_type=’time’]

5 Rounds For Time

9 Burpees Box Jump Over
18/13 Cal Row – Shot

Notes. * If you miss a cal Shot (1 stroke –> 1 Cal) perform 1 round of Cindy. Start from 1st cal

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Reserved for ON AIR

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[workout_short title=’TUE_WC2′ result_type=’time’]

5 Rounds For Time

9 Burpees Box Jump Over
18/13 Cal Ski – Shot

Notes. If you miss a cal Shot (1 stroke –> 1 Cal) perform 20 American Swing 24/16 Kg. Start from 1st cal

[/workout_short]

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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″ 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

Functional Strength (FS)

Upper Body Deload Strength

4 Sets of:

12 Declined Batwing Kettlebell (16/12 kg)

12 + 12 Half Kneeling Kettlebell Press Banded Row Hold (16/12 kg)

16 Ring Front Raise Alternated

2′ rest b/s

Declined Batwing Kettlebell
Video
Half Kneeling Kettlebell Press Banded Row Hold
Video
Ring Front Raise Alternated
Video
Reserved for ON AIR

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Lower Body Deload Strength

4 Sets of:

15 Glute Ham Raise (Scale with band if you need)

12 + 12 Double Dumbbell Split Rumenian Deadlift (20/15 kg)

12 Barbell Front Rack Cossack Squat (30/20 kg)

2′ rest b/s

Glute Ham Raise
Video
Double Dumbbell Split Rumenian Deadlift
Video
Barbell Front Rack Cossack Squat
Video

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Swim Session (AC)

Beginner

Warmup
5 x 25 m front crawl rest b/s 30″
rest 2′
5 x 50 m front crawl rest b/s 1′
rest 1’45″‘
7 x 50 m swim board only kick (crawl) rest b/s 20″
rest 1’
Technique
6 x 25 m pull buoy between knees front crawl rest b/s 20″
rest 1’30”
6 x 25 m front crawl rest b/s 40″ 4 kicks 1 stroke rest b/s 20”
rest 1’30”
4 x 25 m pull buoy between knees backstroke b/s 20″
rest 2’
Speed
5 x 100 m front crawl push hard rest b/s 2’
rest 2’
8 x 50 front crawl/backstroke push hard /moderate pace b/s 1’30”/1’
rest 2’
Cool down
3 x ( 50 m + 50 m ) swim baord only kick crawl/backstroke switch each 50 m rest b/s 1′

Reserved for ON AIR

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Advanced

Warmup
3 x 100 m front crawl rest b/s 40″
rest 1′
3 x 50 m backstroke rest b/s 45″
rest 1′
100 m swim board only kick (crawl)
Technique
rest 1′
4 x 25 m swim board only kick (backstroke) rest b/s 30″
rest 1′
3 x 50 m pull buoy between knees backstroke
rest 1′
3 x 100 m front crawl one arm switch each pool rest b/s 45”
rest 1′
100 m swim board only kick (crawl/backstroke switch each pool)
rest 1’
Speed
8 x 100 front crawl push hard rest b/s 2’
rest 2′
8 x 50 m front crawl @2’ moderate pace 1 breathe 6 strokes
rest 1′
Cool down
300m swim board using fins

Advanced II

Full swim skills required
Warmup
3 x 100 m front crawl only arms moderate pace rest b/s 30”
rest 1’
6 x 50 breaststroke rest b/s 30”
rest 1’
2 x 100 m front crawl use swim board
rest 1’
2 x 100 backstroke easy pace
Technique
6 x 25 m front crawl one arm switch each pool rest b/s 30”
6 x 25 m front crawl one arm 1 stroke 6 kicks b/s 30”
4 x 25 m backstroke / breaststroke kicks b/s 1’
6 x 25 m butterfly breathe only in 12m rest as needed
Speed
6 x 100 m front crawl rest b/s 50 m easy breaststroke;
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

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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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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
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Friday

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
Ankle Mobility – Part 3
Video
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)

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video
2 Sets “For Quality” of:

12 Barbell Back Rack Wide Stance Good Morning (30/20 kg)

8 + 8 Barbell Over Head Bulgarian Split Squat (empty barbell)

30″ rest b/s

Barbell Back Rack Wide Stance Good Morning
Video
Barbell Over Head Bulgarian Split Squat
Video

Power & Power Endurance (PE)

Snatch lift off + Squat Snatch 3″ knees pause t&go

1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [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′ b/s

Notes. Snatch deadlift until bar reach patella, then perform a pause Squat snatch with bar on the patella for 3″
For Time

30 Snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]

Aerobic Power & Lactic Training (AP)

AMRAP & AFAP

10″ Max Cal Bike Erg – Set Damper 8
8 Unbroken Devil Press 2×22,5/15Kg
rest 3′ x 3 set

Notes. Active rest by easy bike w/ damper set to 2

Aerobic Capacity (AC)

EMOM 30′

1st – 200m Run
2nd – 10 Burpees Toes to bar

Reserved for ON AIR

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3rd – 14m Handstand Walk

Notes. Add 2 m each set if possible

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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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Saturday

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General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

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

Activation (AT)

2 Sets for Quality
  1. 10 Prone Shoulders Angel
  2. 10+10 Half Kneeling Chop
  3. 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Video
Half Kneeling Chop
Video
Kneeling Squat Eccentric Quadriceps
Video

BPM Activation (AT)

2 Rounds – Increase pace across round

10 Cal Row

10 Rower Pike Ups

5 + 5 Strict Ring Chin ups + Strict Ring Pull ups

Reserved for ON AIR

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10 Plyo Push-ups to Deficit

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30″ rest b/s

Rower Pike Ups
Video
Strict Ring Chin ups + Strict Ring Pull ups
Video
Reserved for ON AIR

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Plyo Push-ups to Deficit
Video

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Work Capacity (WC)

From 00:00 to 16:00
Death By 2′

250/220 m Row
3 Ring Muscle-ups

Notes. Add 1 RMU each set
Active rest until 18:00

Easy pace Assault Bike

From 18:00 to 24:00 as a Cap Time
For Time

30/20 Cal Assault Bike
30 Clean & Jerk 60/40 Kg

Active rest until 30:00

easy pace Assault Bike

AMRAP 12′

30 Kettlebell Long Cycle 2 x 24/16 Kg
30 GHD Situps
30 HSPU
30 Deadlift 100/70 Kg
30 Chest to Bar

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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