If you feel tired or need rest we recommend the Deload Week. If you will be in Fall Series Arena, select the Work Capacity Intro without Deload. Choose your favourite:

Deload Week

Fall Series

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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General Warmup (GW)

Squat 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 
Ankle Mobility – Part 2
Video

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

BPM Activation (AT)

2 Rounds – Increase pace across rounds

10 cal AB
5 Kettlebell Burpees Double Snatch Step up (12/8 kg)
5 + 5 Double Kettlebell Overhead Drop Front Reverse Lunges (12/8 kg)
5 Strict TTB

Kettlebell Burpees Double Snatch Step up
Video
Double Kettlebell Overhead Drop Front Reverse Lunges
Video

Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

EMOM 3′

100m Row + 1 Power Snatch + 1 Hang Squat Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]

rest 1′

EMOM 3′

150/140m Row + 1 Power Snatch + 1 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

rest 1′

EMOM 3′

200/180m Row + 1 Power Snatch + 1 Hang Squat Snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]

rest as need

[/um_show_content]

Every 2′ for 6′

250/220m Row + 2 Snatch any style @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

[workout_short title=’MON_SE1′ result_type=’time’]

SE1: 6 Rounds For Time

4 Strict Chest to Bar
4 Back Squat from Rack @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent]

Notes. Pay attention! Chest must touch the bar and you should maintain stiff legs.

[/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’]

SE2: 4 Rounds For Time

3 Strict Ring Muscle Ups
3 Back Squat from Rack @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent] [/workout_short]

Insert ONLY your SE2 score.

[/um_show_content]

Work Capacity (WC)

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

Every 2′ until Death – Cap Time 16′

66 Double Unders
11 Shoulder to Overhead 50/35Kg
7 Front Facing Burpees[/workout_short]

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″ Skierg
  2. 8 Barbell Bent Over Row 2″Hold @Top
  3. 20″+20″ Elbow Plank Star
  4. 16 Banded Press FTN/BTN Alternate
  5. 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Video
Elbow Plank Star
Video
Banded Press FTN/BTN Alternate
Video
Kang Squat
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 3
Video

Activation (AT)

EMOM for 8′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′

[/um_show_content] 1) 8 Double Kettlebell Bottom Up Squat (12/8 kg)
2) 8 Banded Power Kettlebell Deadlift (16/12 kg)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3) 8 Strict Matador Dips

[/um_show_content]

Double Kettlebell Bottom Up Squat
Video
Banded Power Kettlebell Deadlift
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Strict Matador Dips
Video

[/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

9 Front Burpees Over Kettlebell
9 Toes To Bar
9 American Swings 24/16 Kg
6 Front Burpees Over Kettlebell
6 Toes To Bar
6 American Swings 24/16 Kg
then
1 Squat Clean @ [percent value=’65’ of=’squatclean’ in=’kg ‘][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

From 04:00 to 08:00

10 Front Burpees Over Kettlebell
10 Toes To Bar
10 American Swings 24/16 Kg
7 Front Burpees Over Kettlebell
7 Toes To Bar
7 American Swings 24/16 Kg
then
1 Squat Clean @ [percent value=’70’ of=’squatclean’ in=’kg ‘][/percent]

[/um_show_content]

Strength & Strength Endurance (SE)

[workout_short title=’TUE_SE1′ result_type=’time’]

6 Rounds For Time

4 Shouder Press @ [percent value=”30″ of=”bench-press” in=”kg”] [/percent] 4 Strict Ring Dips
3.3.2.2.1.1 Shouldering @ 50/35 Kg[/workout_short]

Aerobic Power & Lactic Training (AP)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

[workout_short title=’TUE_AP1′ result_type=’reps’]

AMRAP 1′

16/11 Cal Assault Bike
8m Handstand Walk
Max Effort American Swings 24/16 Kg
Easy active rest 3′ x 5 rounds

[/workout_short]

Insert Total Reps of American Swings.

[/um_show_content]

Work Capacity (WC)

EMOM 15′

1st – 18 GHD Situps

2nd – [percent value=”50″ of=”strict-handstand-push-ups” in=””]Handstand Pushups[/percent]

3rd – 12 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

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)

2′ Row @ easy pace

2′ Bike @ 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 
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. 5+5+5 3 Position Pallof Press
  2. 10 Banded Press FTN/BTN
  3. 12 FitBall Weighted Trunk Twist (light weight)
  4. 10 FitBall LCHE
  5. 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
3 Position Pallof Press
Video
Banded Press FTN/BTN
Video
FitBall Weighted Trunk Twist
Video
FitBall LCHE
Video
1 Leg SLDL + Knee Lift
Video

Functional Strength (AY)

Functional Strength – T.U.T – Upper Body

3 Sets of:
12 Seated Hammers Curl Alternate (15/12 kg) – tempo 3.1.3.1
12 Bench Triceps Curl (15/12 kg) – 3.1.3.1
6 + 6 Mix Rack Dumbbell Curl & Filly Press (24/20 – 15/12 kg) – tempo 3.3.1.1
3′ rest bet

Seated Hammers Curl Alternate
Video
Bench Triceps Curl
Video
Mix Rack Dumbbell Curl & Filly Press
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Functional Strength – T.U.T – Lower Body

3 Sets of:
6 Dynamic Load Axle Bar Over Head Squat – Load as you feel – tempo 3.3.1.1
12 Double Dumbbell Split Romanian Deadlift Left (20/15 kg) – 3.1.3.1
12 Double Dumbbell Front Rack Step up (20/15 kg)
12 Double Dumbbell Split Romanian Deadlift Right (20/15 kg) – 3.1.3.1
3′ rest bet

Dynamic Load Axle Bar Over Head Squat
Video
Double Dumbbell Split Romanian Deadlift
Video
Double Dumbbell Front Rack Step up
Video

[/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)

Begineer

Warmup
6 x 25 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 2′
Technique
6 x 25 m pull buoy between knees breaststroke rest b/s 20″
Rest 1’30”
6 x 25 m pull buoy front crawl rest b/s 40″

swim with only one arm switch each pool

Rest 1’30”
Speed
4 x 200 m front crawl rest 45″ < 1″45″

Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Advanced

Warmup
2 x 100 m backstroke rest b/s 30″
Rest 2′
4 x (75 m + 25 m) front crawl + breaststroke rest b/s 1′
Rest 2’
100 m swim board only kick (crawl)
Technique

6 x (25 + 50) m underwater dolphin kick backstroke using fins (use noseclip)/ backstroke active recovery only legs b/s 1’20″

Rest 2’
Speed
4 x 100 front crawl 2 breaths each pool, >8m each turn rest b/s 1’20”
rest 3’
3 x 200 front crawl 2 breaths each pool, >8m each turn rest b/s 1’30”
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

[/um_show_content]

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Friday

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General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

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 3
Video

Activation (AT)

2 Sets for Quality
  1. 12 Plank Rotation Alternate with 1″ Hold @Top
  2. 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
  3. 5+5+5 3 Position Squat Band Face Pull
Plank with Trunk Rotation
Video
Cossack Squat + Lunge
Video
3 Pos Squat Band Face Pull
Video
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
Video
Single Kettlebell Over Head Homolateral Bulgarian Split Squat
Video

Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

EMOM 3′

0,2Km Assault Bike + 1 Power Clean + 1 Hang Squat Clean @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]

rest 1′

EMOM 3′

0,3Km Assault Bike+ 1 Power Clean + 1 Hang Squat Clean @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]

rest as need

[/um_show_content]

Every 2′ for 6′

0,6/0,5Km Assault Bike + 2 Clean any style @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

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

SE1: 6 Rounds For Time

12 Air Squat
6 Step Over the Box 60/50 Cm carrying 2 DB @ 22,5/15 Kg

Notes. Wear 10/6 Kg Vest

[/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=’FRI_SE2′ result_type=’reps’]

SE2: AMRAP 2′

20 m Axle Bar Overhead Lunges @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] 20 Prone Grip Axle Bar Deadlift @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] [/workout_short]

Insert ONLY your SE2 score.

Rest 2′

[workout_short title=’FRI_SE3′ result_type=’reps’]

SE3: AMRAP 2′

20 m Axle Bar Overhead Lunges @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 20 Prone Grip Axle Bar Deadlift @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] [/workout_short]

Insert ONLY your SE3 score.

[/um_show_content]

Work Capacity (WC)

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

WC1: AMRAP 8′

12 Double Dumbbells Hang Clean&Jerk 2 x 22,5/15 Kg
16 Pull-ups
20 Cal Row[/workout_short]

Insert ONLY your WC1 score.

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Rest 4′ – NO ACTIVE REST, STOP YOURSELF!

[workout_short title=’FRI_WC2′ result_type=’reps’]

WC2: AMRAP 8′

12 Double Kettlebells Hang Clean&Jerk (Long Cycle) 2 x 32/24 Kg
16 Chest to Bar
20 Cal Ski Erg or 22 Cal Row[/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)

2′ Row @ easy pace

2′ Bike @ 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 
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. 8/10 Inverted Ring Row Scapula Retraction-Protraction (1+1 = 1 Rep)
  2. 14/16 Hip Rotation + Extension
  3. 5+5+5 3 Pos. HK Pallof Press
Inverted Ring Row Scapula Retraction-Protraction
Video
Hip Rotation + Extension
Video
3 Pos Pallof Press
Video
EMOM for 8′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′

[/um_show_content] 1) 5 + 5 Single Dumbbell Muscle Snatch Bottom pos. (15/12 kg)
2) 5 + 5 Rear Foot Elevated Kettlebell Muscle Snatch (16/12 kg)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3) 8 Kang Squat (empty barbell)

[/um_show_content]

Single Dumbbell Muscle Snatch Bottom pos.
Video
Rear Foot Elevated Kettlebell Muscle Snatch
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Kang Squat
Video

[/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

12 Dumbbell Snatch Alt. 22,5/15Kg
12 Box Jump 70/60cm
9 Dumbbell Snatch Alt. 22,5/15Kg
9 Box Jump 70/60cm
then
1 Squat Snatch @ [percent value=’75’ of=’snatch’ in=’kg ‘][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

From 04:00 to 08:00

14 Dumbbell Snatch Alt. 22,5/15Kg
14 Box Jump 70/60cm
10 Dumbbell Snatch Alt. 22,5/15Kg
10 Box Jump 70/60cm
then
1 Squat Snatch @ [percent value=’80’ of=’snatch’ in=’kg ‘][/percent]

[/um_show_content]

Strength & Strength Endurance (SE)

[workout_short title=’SAT_SE1′ result_type=’time’]

SE1: Double Dumbbell Bench Press

80 Reps For Time @ 2 x 22,5/15 Kg

Notes. Every 1′, 30″ rest

[/workout_short]

Work Capacity (WC)

[workout_short title=’SAT_WC1′ result_type=’time’]

From 00:00 to 10:00

WC1: 3 Rounds of:
500 m Row
10 Sumo Deadlift High Pull 50/35 Kg
5 Ring Muscle Ups[/workout_short]

Insert ONLY your WC1 score.

Rest 1′[workout_short title=’SAT_WC2′ result_type=’time’]

From 11:00 to 21:00

WC2: 3 Rounds of:
1000 m Bike Erg or 1,2 Km Assault Bike
10 Thrusters @ 50/35Kg
5 Bar Muscle Ups[/workout_short]

Insert ONLY your WC2 score.

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Rest 1′[workout_short title=’SAT_WC3′ result_type=’time’]

From 22:00 to 32:00

WC3: 3 Rounds of:
400 m Run
5 Power Snatch 50/35Kg
5 Toes To Bar
5 Clean&Jerk 50/35Kg
5 Toes To Bar[/workout_short]

Insert ONLY your WC3 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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