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How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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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 
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 3
Video

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 – Stiff Legs

10 Double Dumbbell Swing Snatch (15/10 kg)

Reserved for ON AIR

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

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5 Burpees Chest to Bar

30″ rest b/s

Double Dumbbell Swing Snatch
Video
Reserved for ON AIR

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Double Dumbbell Reverse Rack Cossak Squat
Video

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Strength & Strength Endurance (SE)

2 Rounds For Time

12 Clean & Jerk @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] [percent value=’50’ of=’strict-handstand-push-ups’ in=”] Handstand Push-ups[/percent] Rest 1:1 with Band Shoulder Press

Power & Power Endurance (PE)

Every 3′ for 30′

34 Double Unders
14 Toes To Bar
4 Front Facing Burpees
1 Snatch any style @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]

Notes. Add @ [percent value=’05’ of=’snatch’ in=’kg’]only if you successfully lift previous snatch[/percent]
Reserved for ON AIR

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Every 3′ for 30′

12 Push-ups
10/8 Cal Row
8 m Handstand Walk
1 Snatch any style @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]

Notes. Remove @ [percent value=’05’ of=’snatch’ in=’kg’]each set.[/percent]
Notes. Add 1 rep of squat snatch each rounds only if you successfully lift previous snatch.

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Aerobic Power & Lactic Training (AP)

For Time – Cap 3′

5 Burpees over Erg
150/130 m Row
5 Burpees over Erg
15/12 Cal Assault Bike
5 Burpees over Erg

Notes. Push as hard as you can – you MUST do the best score the first round, save your time then rest 1:1. Repeat the WOD until the difference between your best score and your last score is < of 15% of time.
Max round is 5.
Reserved for ON AIR

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2′ rest

2 rounds Easy Pace

20 Russian Swings 20/16Kg
800m Run
20 alt. Lunges

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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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Tuesday

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General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 15 Feet Banded RDL
  3. 5+5+5 3 Pos. Squat Band Face Pull
  4. 12 Hip Rotation + Flex Trunk
  5. 16 Downdog Toes Touch ALT
Feet Banded RDL
Video
3 Pos. Squat Band Face Pull
Video
Hip Rotation + Flex Trunk
Video
Downdog Toes Touch
Video

Mobility (MO)

Activation (AT)

2 Sets “For Quality” of:

10 Tall Kneeling Z Press KB Bottom Up (12/8 kg)

30″ rest between

10 + 10 Single Dumbbell High Pull (10/5 kg)

30″ rest between

Reserved for ON AIR

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20 Pike Glutes Tap Alternated

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30″ rest between

Tall Kneeling Z Press KB Bottom Up
Video
Single Dumbbell High Pull
Video
Reserved for ON AIR

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Pike Glutes Tap
Video

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Strength & Strength Endurance (SE)

2 Rounds For Time

12 Bench Press @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] [percent value=’50’ of=’strict-handstand-push-ups’ in=”] Handstand Push-ups[/percent]

Reserved for ON AIR

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rest 1:1 with soft/moderate Band Shoulder Press then

2 Rounds For Time

12 Push Press @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] [percent value=’50’ of=’strict-ring-dips’ in=”]Ring Dips[/percent]

[/um_show_content] Rest 1:1 with soft/moderate Band Shoulder Press then repeat one more time.

Work Capacity (WC)

For Time

30 Chest to Bar
15 Devil Press 2×22,5/15Kg
30 Pull-ups
15 Devil Press 2×22,5/15Kg

rest 5′ then

3 Rounds For Time

50 Double Unders
25 GHD Sit-ups
12 Deadlift 100/75Kg

Aerobic Capacity (AC)

Reserved for ON AIR

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ONLY IF YOU REST NOT LESS THAN 1 HOUR!!
EMOM 28′

1st – 18-20 / 14-16 cal Row
2nd – 15-17 / 12-14 cal Ski
3rd – 200m Run
4th – rest

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Functional Strength (FS)

Reserved for ON AIR

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Lower Body Strength Hypertrophy

4 Sets of:

12 Feet Elevated Single Kettlebell Front Rack Contralateral Split Squat (24/16 kg) – Left

12 Barbell Split Stance Banded Rumenian Deadlift (50/30 kg) – Left

12 Feet Elevated Single Kettlebell Front Rack Contralateral Split Squat (24/16 kg) – Right

12 Barbell Split Stance Banded Rumenian Deadlift (50/30 kg) – Right

1’30 rest b/s

Feet Elevated Single Kettlebell Front Rack Contralateral Split Squat
Video
Barbell Split Stance Banded Rumenian Deadlift
Video

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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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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”
8 x 25 m front crawl rest b/s 40″swimming with only one arm switch each pool
rest 1’30”
4 x 25 m pull buoy between knees backstroke b/s 20″
rest 2’
Speed
4 x ( 100 m +50 m ) swim the first one <1’45” cool down the second one backstroke rest b/s 1’30”
rest 2’
8 x 50 front crawl moderate pace b/s 1’00”
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 x100 m pull buoy between knees front crawl
rest 1′
3 x100 m front crawl one arm switch each pool rest b/s 45”
rest 1′
Speed
4 x ( 100 +50 + 100) front crawl swim the first 100 m < 1’40” cool down 50 m, try swim the last 10 m < 1’45” rest b/s 45″
rest 2′
8 x 50 m front crawl @1’ push hard
rest 1′
4 x ( 25 m + 50 m ) swim the first one underwater, cool down backstroke using fins no rest b/s
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”
3 x 25 m butterfly swim first 10m underwater rest b/s 1’10”
4 x 25 backstroke / breaststroke kicks b/s 1’
Speed
4 x ( 25 m + 25 m ) butterfly + breaststroke moderate pace @ 1’30”
rest 2’
8 x 100 m front crawl @1’50”
rest 1’
4 x 50 m backstroke @1’20” moderate pace
rest 1’
4 x 25 m butterfly @ 40” push hard
rest 1’
4 x 25 m breaststroke @ 40” push hard
rest 1’
3 x 100 m front crawl moderate pace rest b/s 30”
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

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Stretching & Mobility (MS)

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Thursday

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General Warmup (GW)

Reserved for ON AIR

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2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

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Squat Routine
Video

Notes. Follow routine step by step.

Strength & Strength Endurance (SE)

Reserved for ON AIR

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Every 4′ for 32′
3 rounds of

1 Front Squat @[percent value=’80’ of=’squatclean’ in=’kg’][/percent] 1 Bench Press @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] 1 Deadlift @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent]

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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)

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.

Ankle Mobility – Part 2
Video

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

BPM Activation (AT)

2 Rounds – Increase pace across round

10 Cal Assault Bike

2 Double Kettlebell Clean & Jerk Complex (16/12 kg)

8 Burpees Jump Over the Bench

30″ rest b/s

Double Kettlebell Clean & Jerk Complex
Video

Power & Power Endurance (PE)

Every 3′ for 30′

12 Push-ups
10/8 Cal Row
8 m Overhead Lunges 2 KT x 12/8 Kg
1 Clean & Jerk any style @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]

Notes. Add @ [percent value=’05’ of=’cleanjerk’ in=’kg’]only if you successfully lift previous C&J.[/percent]
Reserved for ON AIR

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Every 3′ for 30′

4 Front Facing Burpees
14 Toes To Bar
34 Double Unders
1 Clean & Jerk any style @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]

Notes. Remove @ [percent value=’05’ of=’cleanjerk’ in=’kg’] each set.[/percent]
Notes. Add 1 rep of squat snatch each rounds only if you successfully lift previous C&J.

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Aerobic Power & Lactic Training (AP)

[workout_short title=’FRI_AP1′ result_type=’reps’]

Every 6′ for 30′

Odd Set:
15″ Sprint Bike Erg
20 + 20 m Shuttle Sprint
Max effort Burpees Box Jump Over until 45″ end

Even Set:
15″ Sprint Row
20 + 20 m Shuttle Sprint
Max effort Burpees Box Jump Over until 45″ end

Notes. Push hard for 45″ then rest the other 5’15 until new set starts

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Insert your total reps AP1 score

Reserved for ON AIR

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2′ rest

2 Rounds of:

2K Bike Erg
1K Ski Erg

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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)

15′ EMOM
  1. 45″ Row
  2. 6+6 Quadruped Thoracic Spine Rotation with Reach
  3. 40″ Double KB Plank
  4. 6+6 Hip Rotation and Extension
  5. 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Video
Double KB Plank
Video
Hip Rotation and Extension
Video
Single Arm Ring Row Hold
Video

Mobility (MO)

Activation (AT)

2 Sets “For Quality” of:

12 Lateral Ring Stir the Pot

30″ Transition

20″ Ring Reverse Hold

30″ Transition

Reserved for ON AIR

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10 Strict Toes to Ring

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30″ rest b/s

Lateral Ring Stir the Pot
Video
Ring Reverse Hold
Video
Reserved for ON AIR

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Strict Toes to Ring
Video

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Strength & Strength Endurance (SE)

For Time

6 Stiff Legs Ring Strict Skin the Cat
12 Bar Row (Let me Up)
16 Stiff Legs Kipping Pull-ups
Max effort strict pull-ups unbroken

Reserved for ON AIR

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Notes. Put weight on your ankles if possible

Rest 1:1 by double kettlebell front rack hold 2×24/16Kg
Then
Max effort strict pull-ups unbroken
16 Stiff Legs Kipping Ring Pull-ups
12 Bar Row (Let me Up)
6 Bar Skin the Cat

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Rest 1:1 by holding double kettlebell overhead position 2 x 12/8Kg then repeat one more time.

Work Capacity (WC)

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

Death by – Every 3′ – CAP 30′

24 Wall Ball shot 9/6 Kg to 10′ target
16/13 Cal Assault Bike
3 + 3 m Handstand Walk

Notes. Add 1+1 m each set (4+4 – 5+5 – 6+6 – 7+7…)
Notes. You can replace HSW as a Shoulder tap on wall – 3+3m = 12 total shoulders tap, 4+4m = 16 shoulders tap…

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Insert ONLY your WC1 score is reps

Functional Strength (FS)

Reserved for ON AIR

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Upper Body Strength Hypertrophy

4 Sets of:

15 Barbell Snatch Grip Pendlay Row (50/30 kg)

20 Dumbbell Fly to Row (20/15 kg)

12 + 12 Single Kettlebell GHD Rows (16/12 kg)

1’30 rest b/s

Barbell Snatch Grip Pendlay Row
Video
Dumbbell Fly to Row
Video
Single Kettlebell GHD Rows
Video

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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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