Monday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
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
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
BPM Activation (AT)
2 Rounds – Increase pace round by round
8 cal Assault Bike
8 Kettlebell Burpees Double Snatch Step up (12/8 kg)
8 Ring Kipping Pull Ups
Kettlebell Burpees Double Snatch Step up
Power & Power Endurance (PE)
Yoga Barbell Routine
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Barbell Muscle Snatch from Bottom Position
Accumulate 15 Reps with empty bar
rest 2′
Accumulate 15 Reps with 30/20Kg
[/um_show_content]
Tall Snatch
3 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 1′
3×3 set @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′ b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Tall Snatch + Hip Squat Snatch + Snatch Balance + Overhead Squat
1+1+1+1 x3 set @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s
[/um_show_content]
Squat Snatch + Behind the Neck Push Press
1+3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
For Quality
AFAP:
10 Wall Ball
8 Pull-ups
6 Box Jump Over
4 Front Facing Burpees
then
1 Squat Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 3′
Add @ [percent value=’03’ of=’snatch’ in=’kg’][/percent] each set until fail. After 2nd consecutive fail, STOP!
No Step forward or behind are allowed. Step means fail.
If you fail, repeat the round after 3′ without load more weight.
Target is to catch the bar and perform the snatch without resting after the exercises.
Aerobic Power & Lactic Training (AP)
For Time – Cap 3′
14/12 Cal Row
14 Pull-ups
14 Shoulder to Overhead 50/35 Kg
14 HSPU
For Example: 1st round – 2’30”
2nd round – 2’35” –> ok
3rd round – 2’42” –> ok
4th round – 2’55” –> Stop!
Max round is 5.
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2′ rest
Easy Pace
2 mile Assault Bike steady pace
Over the minute: 4 no push-ups Burpees
[/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
Tuesday
General Warmup (GW)
Bodyweight 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
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Lower Body Strength – Time Under Tension
4 sets of:
8 + 8 Double Dumbbell Split Rumenian Deadlift (20/15 kg) – Tempo 3.3.1.1
10 Barbell Back Rack Banded Sumo Squat (60/40 kg) – Tempo 3.3.1.1
6 + 6 Double Dumbbell Front Rack Cossack Squat (20/15 kg) – Tempo 1.3.1.1
1’30 rest b/s
Double Dumbbell Split Rumenian Deadlift
Barbell Back Rack Banded Sumo Squat
Double Dumbbell Front Rack Cossack Squat
[/um_show_content]
Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 5′
9/8 Cal Row
9 Burpees over Erg
Then at the end of the EMOM for 5′ the workout starts.
[/um_show_content]
WC1: Start from 00:00
[workout_short title=’TUE_WC1′ result_type=’reps’]
Death by – Every 2′ for 6′
9 Ground to Overhead 60/40 Kg
7/5 Cal Assault Bike
5 Bar Muscle Ups
Death by – Every 1’30 for 6′
8 Ground to Overhead 60/40 Kg
6/5 Cal Assault Bike
4 Bar Muscle Ups
Death by – EMOM until 18:00
6 Ground to Overhead 60/40 Kg
4/3 Cal Assault Bike
2 Bar Muscle Ups
[/workout_short]
Insert your reps done until 18:00
Active Rest with quality work until 22:00 with
10 Air Squat
8 Push Ups
6 Ring Rows
Repeat
Then restart from 22:00
[workout_short title=’TUE_WC2′ result_type=’reps’]
WC2: AMRAP 8′
30 alt. Dumbbell Snatch 22,5/15Kg
1 Rope Climb
30 m Overhead Dumbbell Lunges 22.5/15Kg
1 Rope Climb
30 alt. Box Step Up 22,5/15Kg
1 Rope Climb
30 Ring Dips
1 Rope Climb
Max effort Front Squat from Ground 60/40Kg[/workout_short]
Active Rest with quality work until 36:00 with
10 Air Squat
8 Push Ups
6 Ring Rows
Repeat
Start from 36:00
[workout_short title=’TUE_WC3′ result_type=’time’]
WC3: For Time
80 GHD Sit-ups
800 m Run
10 Clean&Jerk @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
[/workout_short]
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
ONLY IF YOU REST NOT LESS THAN 1 HOUR!!!
30′ AMRAP
1000 m Ski Erg
2 Km Bike Erg
100 Double Unders
40 m Handstand Walk
[/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
Swim Session (AC)
Beginner
Warmup
1 x 50 m backstroke
rest 30”
4 x 25 front crawl rest b/s 10”
rest 30”
2 x 25 m backstroke
rest 1’
4 x 50 m backstroke/breaststroke only arms switch each 25m rest b/s 1′
rest 2’
4 x 50 m swim board rest b/s 1’
rest 30”
Technique
4 x 25 m front crawl pull buoy rest b/s 20”
rest 1’
2 x 25 m breaststroke rest b/s 30”
rest 1’
4x 25 m front crawl pull buoy rest b/s 20”
rest 1’
6 x 25 m front crawl swim board rest b/s 20”
Speed
4 x 50 m front crawl rest b/s b/s 30”
rest 1’
2 x 200 m front crawl rest b/s 1’
rest 1’
3 x 100 m front crawl rest b/s 25 m breaststroke
rest 30”
1 x 100 m front crawl
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 50 m backstroke double arms rest b/s 30″
Rest 2′
4 x ( 25 m + 25 m + 25 m ) backstroke + breaststroke only arms + front crawl rest b/s 1′
Rest 1′
200 m swim board
Technique
4 x 25 m front crawl pull buoy rest b/s 30”
rest 1’
4 x 25 m front crawl one arms switch each pool rest b/s 45”
rest 1’
4 x 25 m only legs switch each 25 m rest b/s 45”
rest 1’
4 x 25 m arms front crawl/legs breaststroke rest 45”
Rest 1’
100 m front crawl easy pace
Speed
2 x 100 m front crawl moderate pace rest b/s 50 m backstroke
rest 1’
8 x 50 m @1’10” front crawl push hard
rest 1’
2 x 100 m front crawl moderate pace rest b/s 50 m backstroke
rest 30”
4 x 50 m @1’10” front crawl push hard
rest 1’
2 x 100 m front crawl moderate pace rest b/s 50 m backstroke
rest 30”
1 x 100 m front crawl easy pace
Cool down
200 m swim board using fins, front crawl/backstroke switch each 25 m
Advanced II
Full swim skills required
Warmup
6 x 50 m front crawl only arms moderate pace rest b/s 30”
rest 1’
6 x 50 breaststroke rest b/s 30”
rest 1’
6 x 25 m front crawl use swim board
rest 1’
2 x 100 backstroke easy pace
Technique
6 x 25 m butterfly swim rest b/s front crawl
6 x 25 m front crawl one arm switch each pool rest b/s 30”
4 x 25 m butterfly swim first 10m underwater face up rest b/s 1’10”
4 x 25 breaststroke arms / dolphin kicks rest b/s 1’
4 x 25 butterfly / breaststroke kicks b/s 1’
Speed
2 x 100 m front crawl moderate pace rest b/s 30”
rest 1’
1 x 100 m medley swimming push hard only front crawl and breaststroke
rest 2’
8 x 50 m @1’ front crawl push hard
rest 1’
2 x 100 m front crawl esay pace rest b/s 30”
rest 1’
6 x ( 25 m + 25 m ) underwater use fins easy pace / backstroke only arms no rest b/s
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
[/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
General Warmup (GW)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Squat Routine
Notes. Follow routine step by step.
[/um_show_content]
Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 4′ for 32′
2 rounds of
4 Front Squat @[percent value=’55’ of=’squatclean’ in=’kg’][/percent] 4 Bench Press @ [percent value=’55’ of=’bench-press’ in=’kg’][/percent] 4 Deadlift @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent]
[/um_show_content]
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
Friday
General Warmup (GW)
Squat 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
BPM Activation (AT)
2 Rounds – Increase pace across rounds
10 cal Row
8 Barbell Jumping Back Squat (empty)
4 + 4 Single Kettlebell Squat Clean Thruster (16/8 kg)
8 Kipping Toes to Ring
Barbell Jumping Back Squat
Single Kettlebell Squat Clean Thruster
Power & Power Endurance (PE)
Yoga Barbell Routine
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hang Clean Pull
Accumulate 15 Reps with empty bar
rest 2′
Accumulate 15 Reps with 30/20Kg
rest 2′
Accumulate 15 Reps with 40/30Kg
[/um_show_content]
Tall Clean
3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
3×3 set @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Tall Clean + Hang Squat Clean + Push Jerk + Squat Jerk
1+1+1+1 x3 set @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s
[/um_show_content]
Squat Clean + Jerk
1+3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
For Quality
AFAP:
5+5 Single Dumbbell Thrusters 22,5/15Kg
8 Toes To Bar
6 Box Jump
4 Front Facing Burpees
then
1 Squat Clean & Jerk @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
Add @ [percent value=’03’ of=’cleanjerk’ in=’kg’][/percent] each set until fail (after 2nd consecutive fail, stop.
No Step forward or behind are allowed. Step means fail.
If you fail, repeat the round after 3′ without load more weight.
Target is to catch the bar and perform the C&Jwithout resting after the exercises
Aerobic Power & Lactic Training (AP)
Every 6′ for 30′
Odd Set:
15″ Max Pull-ups
15″ Max Cal Row
Even Set:
15″ Max Clean & Jerk 50/35
15″ Max Cal Bike Erg / AB
[/workout_short]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2′ rest
Easy pace
2500 m Row
Over the minute: 5 Hollow Rock
[/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
- 15 Banded Bent Over Row 1″Hold @Top
- 12 Plank with Trunk Rotation 1″Hold @Top
- 6+6 Straddle Pass Through PVC + Flex Trunk
- 12 Cossack to Cossack 1″Hold @Bottom
Banded Bent Over Row
Plank with Trunk Rotation
Straddle Pass Through PVC + Flex Trunk
Cossack to Cossack
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Upper Body Strength – Time Under Tension
4 Sets of:
10 Declined Batwing Kettlebell (12/8 kg) – Tempo 3.3.1.1
6 + 6 Mix Rack Dumbbell Curl & Filly Press (15/10 kg) – Tempo 3.3.1.1
6 + 6 Double Kettlebell Glute bridge Floor Press (20/16 kg) – Tempo 3.3.1.1
1’30 rest b/s
Declined Batwing Kettlebell
Mix Rack Dumbbell Curl & Filly Press
Double Kettlebell Glute bridge Floor Press
[/um_show_content]
Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
WC0: AMRAP 5′
60 Double Unders
30 Kettlebells Long Cycle 2 x 16/12 Kg[/workout_short]
Immediately Strictly Into
[/um_show_content]
Start from 00:00
[workout_short title=’SAT_WC1′ result_type=’reps’]
WC1: Death By – EVERY 2′ – CAP 20′
150/135 m Row
4 Ring Muscle Ups
4 Front Facing Burpees
4 Thrusters 50/25 Kg
[/workout_short]
Score is weight in Kg of last completed set of Thrusters.
Active Rest with quality work until 26:00 with
0.2 Km Bike
5 Push-ups
10 Sit-ups
repeat
Then restart from 26:00
[workout_short title=’SAT_WC2′ result_type=’time’]
WC2: For Time – CAP 9′
50 Cal Bike Erg
40 m Front Rack Lunges @ [percent value=’57’ of=’squatclean’ in=’kg’][/percent]
30 Strict HSPU
[/workout_short]
Active Rest with quality work until next event starts with
0.2Km Bike
5 Push-ups
10 Sit-ups
repeat
Then restart from 35:00
[workout_short title=’SAT_WC3’ result_type=‘reps’]
WC3: AMRAP 4’
32 m Handstand Walk
16 Double Kettlebell Squat 2 x 32/24Kg
8 Double Kettlebell Snatch 2 x 32/24Kg[/workout_short]
Then restart from 43:00
[workout_short title=’SAT_WC4’ result_type=‘reps’]
WC4: 5 Rounds For Time
10 Burpees Box Jump Over
5 Bar Muscle Ups[/workout_short]
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