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
Activation (AT)
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
2 Sets – For Quality Movement
8 + 8 Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch (15/12 kg)
8 + 8 Single Dumbbell Muscle Snatch Bottom pos. (15/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/set
Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch
Single Dumbbell Muscle Snatch Bottom pos.
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Bar Pull Over
[/um_show_content]
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 x 3 sets @ [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
3 x 3 sets @ [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
200m Sprint @ 90% of max effort
1 Squat Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 3′
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 sprint.
Aerobic Power & Lactic Training (AP)
For Time – Cap 3′
27 Wall Ball 9/6Kg
17 American Swing 24/16Kg
7 Step Over Box 2×22,5/15Kg
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
3 Rounds medium steady pace
1 mile Assault Bike steady pace
10 Sit Ups
50 double unders
[/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
BPM Activation (AT)
2/3 Rounds – Increase Pace across Rounds
10 Cal Row – 5 cal Easy pace / 5 cal Hard pace
10 Barbell Over Head Cossack Squat (empty)
10 + 10 Split Stance Barbell Rumenian Deadlift (empty)
4 Ring Skin The Cat
30″ rest b/s
Barbell Over Head Cossack Squat
Split Stance Barbell Rumenian Deadlift
Ring Skin The Cat
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:
10 + 10 Goblet Deficit Bulgarian Split Squat (24/16 kg) – Tempo 5.3.1.1
10 Barbell Banded Rumenian Deadlift (50/35 kg) – Tempo 5.1.5.1
5 + 5 Box Pistol Squat
1’30 rest b/set
Goblet Deficit Bulgarian Split Squat
Barbell Banded Rumenian Deadlift
Box Pistol Squat
[/um_show_content]
Work Capacity (WC)
Start from 00:00
[workout_short title=’MON_WC1′ result_type=’time’]
WC1: For Time
20/16 Cal Row
3 Overhead Squat from Ground @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
15/12 Cal Row
2 Overhead Squat from Ground @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
10/8 Cal Row
1 Overhead Squat from Ground @ [percent value=’90’ of=’snatch’ in=’kg’][/percent][/workout_short]
Active Rest with quality work until 10:00 with
10 Air Squat
5 Ring Rows
10 Hollow Rock
repeat
Then restart from 10:00
[workout_short title=’MON_WC2′ result_type=’time’]
WC2: 8 Rounds For Time
8 Front Facing Burpees
4 Deadlift @ [percent value=’90’ of=’snatch’ in=’kg’][/percent][/workout_short]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Start from 22:00
[workout_short title=’MON_WC3′ result_type=’time’]
WC3: For Time
60 Wall Ball
20/16 Ring Muscle Ups[/workout_short]
[/um_show_content]
Active Rest with quality work until 30:00 with
10 Air Squat
5 Ring Rows
10 Hollow Rock
repeat
Then restart from 30:00
[workout_short title=’MON_WC4′ result_type=’time’]
WC4: 3 Rounds For Time
21/16 Cal Assault Bike
50 Double Unders
25 Toes to Bar[/workout_short]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
ONLY IF YOU REST NOT LESS THAN 1 HOUR!!
[workout_short title=’MON_WC5′ result_type=’reps’]
WC5: AMRAP 20′
3 Strict Ring Muscle-ups – (scale with band)
6 Strict HSPU
9 Long Cycle (Double Kettlebell Clean&Jerk) 2×24/16Kg
[/workout_short]
[/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
2 x 100 m front crawl rest b/s b/s 25 m backstroke
rest 1’
2 x 100 m front crawl rest b/s 25 m backstroke
rest 1’
2 x 100 m front crawl rest b/s 25 m backstroke
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 100 m front crawl / backstroke double arms switch each 50 m 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 breaststroke only arms/only legs switch each 25 m rest b/s 45”
rest 1’
50 m front crawl only kick use pull buoy instead of the swim board
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’
2 x 50 m front crawl push hard rest b/s 50 m swim board
rest 1’
2 x 100 m front easy pace rest b/s 30”
rest 30”
1 x 50 m 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
100 m swim board using fins, 1 pool front crawl / 1 backstroke
Advanced II
Full swim skills required
Warmup
2 x 100 m front crawl only arms rest b/s 30”
rest 1’
2 x 100 breaststroke rest b/s 30”
rest 1’
4 x 25 m front crawl use swimboard
rest 1’
2 x 100 back stroke easy pace
Technique
6 x 25 m butterfly swim rest b/s 30”
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 30”
4 x 25 breaststroke arms/ dolphin kicks rest b/s 30”
Speed
2 x 100 m medley swimming rest b/s 1’
rest 1’
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 30”
2 x 100 m front crawl esay pace rest b/s 30”
rest 1’
2 x 50 m front crawl push hard rest b/s 2’
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
5 Front Squat @[percent value=’50’ of=’squatclean’ in=’kg’][/percent] 5 Bench Press @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] 5 Deadlift @ [percent value=’50’ 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
Activation (AT)
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
2 Sets of:
12 Double Dumbbell Front Rack Cossack Squat Alt. (15/10 kg)
30″ rest
8 + 8 Single Kettlebell Squat Clean Thruster (16/12 kg)
30″ rest b/s
Double Dumbbell Front Rack Cossack 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
3×3 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
200m Sprint @ 90% of max effort
1 Squat Clean & Jerk @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
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 sprint.
Aerobic Power & Lactic Training (AP)
AP1: Every 6′ for 30′
Odd Set:
15″ Max Cal Assault Bike
15″ Max Burpees Box Jump Over
Even Set:
15″ Max Cal Assault Bike
15″ Max Thrusters @50/35Kg
[/workout_short]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2′ rest
3 Rounds medium steady pace
1500 m Row
10 Hollow Rock
50 double unders
[/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)
Upper Body Strength – Time Under Tension
4 Sets of:
5 Barbell Curl & Press (30/20 kg) – Tempo 5.1.5.1
10 Ring Push Ups – Tempo 5.3.X.1
12 Bench Kettlebell Rows Alternate (16/12 kg) – Tempo 3.3.1.1
1’30 rest b/set
Barbell Curl & Press
Ring Push Ups
Bench Kettlebell Rows Alternate
Work Capacity (WC)
Start from 00:00
[workout_short title=’SAT_WC1′ result_type=’reps’]
WC1: Death By – EMOM – CAP 20′
7 Wall Ball 9/6Kg – target 10 feet
7 Toes To Bar
7 Burpees[/workout_short]
Active Rest with quality work until 26:00 with
10 alt. lunges
5 Box Dips
10 Situps
repeat
Then restart from 26:00
[workout_short title=’SAT_WC2′ result_type=’time’]
WC2: For Time
3 Rounds of – Complete before 35:00 or Active Rest on Row or Bike Until 45:00
350 m Row
18 Thrusters empty Bar
9 Pull-ups
[/workout_short]
Immediately strictly into
[workout_short title=’SAT_WC3′ result_type=’time’]
WC3: 2 Rounds of – Complete before 41:00 or Active Rest on Row or Bike Until 45:00
250 m Row
14 Thrusters 40/25Kg
7 Chest to Bar
[/workout_short]
Immediately strictly into
[workout_short title=’SAT_WC4′ result_type=’time’]
1 Round of – Complete before 45:00 or STOP
250 m Row
12 Thrusters 60/40Kg
6 Bar Muscle-ups[/workout_short]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
ONLY IF YOU REST NOT LESS THAN 1 HOUR!!
For Time
50 Cal Assault Bike
10 Overhead Squat 90/65Kg
75 Double Unders
50 GHD Situps
75 Double Unders
10 Overhead Squat 90/65Kg
[/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