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
Activation (AT)
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′
1) 6 + 6 Single Kettlebell Snatch Bottom up (12/8 kg)
2) 6 + 6 Barbell Overhead Split Squat (empty)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Single Kettlebell Snatch Bottom up
Barbell Overhead Split Squat
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Wall Face Hand Stand Shoulders Tap
[/um_show_content]
Power & Power Endurance (PE)
Squat Snatch
Ramping by single until reach [percent value=’75’ of=’snatch’ in=’kg ‘][/percent]
From 00:00 to 04:00
20 Double Dumbbells Thrusters 2×22,5/15Kg
20 Double Unders
20 GHD Situps
20 Double Unders
then
1 Squat Snatch @ [percent value=’77’ of=’snatch’ in=’kg ‘][/percent]
From 04:00 to 08:00
20 Double Kettlebell Thrusters 2×24/16Kg
20 Double Unders
20 GHD Situps
20 Double Unders
then
1 Squat Snatch @ [percent value=’80’ of=’snatch’ in=’kg ‘][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
From 08:00 to 12:00
20 Thrusters 60/40Kg
20 Double Unders
20 GHD Situps
20 Double Unders
then
1 Squat Snatch @ [percent value=’82’ of=’snatch’ in=’kg ‘][/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
4 Rounds For Time
4 Strict HSPU
4 Overhead Squat from Rack@ [percent value=”70″ of=”snatch” in=”kg”] [/percent]
[/workout_short]
Insert ONLY your SE1 score.
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′[workout_short title=’MON_SE2′ result_type=’time’]
4 Rounds For Time
2 Strict Ring Muscle Ups + 4 Strict Ring Dips
3 Overhead Squat from Rack@ [percent value=”85″ of=”snatch” in=”kg”] [/percent]
[/workout_short]
Insert ONLY your SE2 score.
[/um_show_content]
Work Capacity (WC)
For Time
40 Pullups
16 Pistol Alt.
40 Double Unders
rest 1′
20 Chest to Bar
16 Pistol Alt.
40 Double Unders
rest 1′
10 Ring Muscle ups
16 Pistol Alt.
40 Double Unders
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)
15′ EMOM
- 45″ Skierg
- 8 Barbell Bent Over Row 2″Hold @Top
- 20″+20″ Elbow Plank Star
- 16 Banded Press FTN/BTN Alternate
- 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Elbow Plank Star
Banded Press FTN/BTN Alternate
Kang Squat
Mobility (MO)
Upper Body Mobility Routine N.3
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
Ankle Mobility – Part 3
Activation (AT)
1 sets of:
Single Kettlebell 3 Position 3 Press complex (16/12 kg)
Single Kettlebell 3 Position 3 Press complex
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 sets of:
Max effort Parallette L-sit
1′ rest bet
Parallette L-sit
[/um_show_content]
Power & Power Endurance (PE)
Squat Clean
Ramping by single until reach [percent value=’75’ of=’squatclean’ in=’kg ‘][/percent]
From 00:00 to 04:00
30 Double Unders
10 Knees to Chest
30 Double Unders
10 Toes to Bar
30 Double Unders
10 Knees to Elbows
then
1 Squat Clean @ [percent value=’77’ of=’squatclean’ in=’kg ‘][/percent]
From 04:00 to 08:00
30 Double Unders
10 Kipping Pullups
30 Double Unders
10 Pullups
30 Double Unders
10 Chest to Bar
then
1 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg ‘][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
From 08:00 to 12:00
30 Single Unders
4 Ring Muscle Ups
20 Double Unders
3 Ring Muscle Ups
10 Triple Unders
2 Ring Muscle Ups
then
1 Squat Clean @ [percent value=’82’ of=’squatclean’ in=’kg ‘][/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
4 Rounds For Time
8 Alt. Cossack Squat Kettlebell 32/24Kg
8 Goblet Squat Kettlebell 32/24Kg[/workout_short]
Work Capacity (WC)
For Time
4 Stone SandBag & jump Over the Bar
10 Wall Ball 12/9Kg
10 Step Over the Box – NO Dumbbell! Free
12 Single Cal Bike Erg
rest 2:1 – half time work x 4 set
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)
Bodyweight Routine
Notes. Follow routine step by step.
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)
2 Sets for Quality
- 15 TK Pull Down
- 10 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 15 TK Hip Extension Banded
- 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
TK Pull Down
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
1 Leg SLDL + Knee Lift
Functional Strength (FS)
Every 20″ with 10″ transition:
1) Batwing Double Kettlebell 12/8 kg – easy pace focus on mobilize your scapulas
2) Batwing Double Kettlebell 16/12 kg recommended – focus on Range of Motion and Natural Stretch
3) Strict Matador Dips – Tempo 3.3.1.1
4) Strict Matador Dips Weighted 15/12 kg Dumbbell recommended – focus on Range of Motion and Natural Stretch
3′ rest x 3 Sets
Batwing Double Kettlebell
Strict Matador Dips
Aerobic Capacity (AC)
Swim
30 minutes light easy pace
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
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
2 Sets of:
5 + 5 Single Kettlebell Squat Clean Thruster (16/12 kg)
8 + 8 Single Kettlebell Over Head Homolateral Bulgarian Split Squat (16/12 kg)
1′ rest bet
Single Kettlebell Squat Clean Thruster
Single Kettlebell Over Head Homolateral Bulgarian Split Squat
Power & Power Endurance (PE)
For Time
1+1+1+1+1 Clean & Jerk @90/65Kg
rest 30″
1+1+1+1 Clean & Jerk @90/65Kg
rest 20″
1+1+1 Clean & Jerk @90/65Kg
rest 10″
1+1 Clean & Jerk @90/65Kg
Aerobic Power & Lactic Training (AP)
AMRAP 1′
10 Box Jump Over
10 Hand Stand Pushups
Max Cal Assault Bike
Easy active rest 1:3 (rest 3′) x 5 rounds
[/workout_short]
Insert Total Calories
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