Monday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
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Reserved for ON AIR
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Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
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General Warmup (GW)
5 Rounds Not For Time
20 Single Unders
200mt Run
Activation (AT)
Cross Body Single Leg Wall Kettlebell Deadlift (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Double Kettlebell Front Rack Tall Kneeling Ste up&down (12/8 kg) – 2 sets x 12 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
5×5 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent]
Rest 2′ between sets
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Assault Bike Interval
15″ Push Hard as you can
rest back spin easy 2’45”
x 4 rounds
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Work Capacity (WC)
WC1: For Time
21 Snatch 35/25Kg
18 Chest to Bar
15 Snatch 35/25Kg
12 Chest to Bar
9 Snatch 35/25Kg
6 Chest to Bar
[/workout_short]
Insert ONLY your WC1 score.
rest 10′
[workout_short title=’KAREN’ result_type=’time’]
WC2: For Time – Karen
150 Wall Ball 9/6Kg
[/workout_short]
Insert ONLY your KAREN score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest more than 1 hour then [workout_short title=’WC3′ result_type=’reps’]
WC3: AMRAP 11′
3 Power Clean 60/40Kg
9 Strict HSPU
3 Power Clean 60/40Kg
9 Strict HSPU
3 Power Clean 60/40Kg
9 Strict HSPU
6 Power Clean 80/55Kg
6 Strict HSPU
6 Power Clean 80/55Kg
6 Strict HSPU
6 Power Clean 80/55Kg
6 Strict HSPU
9 Power Clean 100/70Kg
3 Strict HSPU
9 Power Clean 100/70Kg
3 Strict HSPU
9 Power Clean 100/70Kg
3 Strict HSPU
[/workout_short]
Insert ONLY your WC3 score.
[/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
Warmup Accessory (WA)
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! 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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Glutes & Hamstrings Activation – Part 4
15 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
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Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Glutes & Hamstrings Activation – Part 5
15 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
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General Warmup (GW)
5 Rounds Not For Time
10 No Pushups Burpees
8 Cal Bike
8 Cal Row
Activation (AT)
Double Dumbbell Bulgarian Split Squat Snatch (15/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Plank Frontal Raise Row Lateral Raise – 2 sets x 12 – 1′ rest bet
Reserved for ON AIR
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Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Video Button
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Snatch – Any Style
Ramping by Single until reach [percent value=”85″ of=”snatch” in=”kg”] [/percent] then with fastest pace as possible:
Sport Specific – Snatch – Any Style
For Time From 00:00 to 02:00
12 Box Jump Over 60/50cm
30 double unders
12 front facing burpees
30 double unders
From 02:00 to the remaining time until fail
30″ to lift @[percent value=”77″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”80″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”82″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”85″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”87″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”90″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”92″ of=”snatch” in=”kg”] [/percent]
Notes. You have as many attempt you need into 30″ windows. Stop if you don’t reach a successfully lift during the lift window
Work Capacity (WC)
WC1: For Time
15 Hang Squat Clean 60/40Kg
50 Double Unders
12 Thruster 60/40Kg
50 Double Unders
9 Hang Squat Clean Thrusters 60/40Kg
50 Double Unders[/workout_short]
Insert ONLY your WC1 score.
rest 10′
[workout_short title=’TUE_WC2′ result_type=’reps’]
WC2: AMRAP 12′
60 Cal Row
30 Toes To Bar
30 Double Kettlebell Clean & Jerk (Long Cycle) @24/16Kg
30 HSPU
30 Double Kettlebell Clean & Jerk (Long Cycle) @24/16Kg
30 Toes To Bar[/workout_short]
Insert ONLY your WC2 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest more than 1 hour then
[workout_short title=’TUE_WC3′ result_type=’time’]
WC3: For Time
75 mt Handstand Walk
15 Overhead Squat @ 100/65 OR scale to [percent value=”85″ of=”snatch” in=”kg”] [/percent] if is too heavy.
Notes. Scale only if you cannot perform the OHS with 100/65Kg
[/workout_short]
Insert ONLY your WC3 score.
[/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
Warmup Accessory (WA)
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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine N.2
7 Exercises:
- Pull down in Hip Hinge position – 12/15 reps,
- Half Kneeling position: pull with arm close the body – 12/15 reps
- Half Kneeling position: high pull with neutral grip – 12/15 reps
- Tall Kneeling position First movement – 8/10 reps (Adduction + Abduction = 1 Rep)
- Tall Kneeling position Second movement – 8/10 reps (Adduction + Abduction +Press = 1 Rep)
- Tall Kneeling position First movement – 8/10 reps (Triceps OH Extension = 1 rep)
- Tall Kneeling position Second movement – 8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Lower Body & Core Activation Routine N.2
7 Exercises:
- Trunk rotation with leg on the box – 10 reps each side
- Pallof press – 6/8 reps in each movement: medium press, high press, low press, complete movement.
- Single leg hip thrust – 10/12 reps each side, hold 1” in top position
- Elbow side plank with bench – hold 10” and then 10/12 reps
- Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold + 6/8 reps
- Single leg RDL hold with high elbow – hold 30” each leg
- Single leg RDL with high elbow – 6/8 reps each leg
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General Warmup (GW)
5 Rounds Not For Time
20 Single Unders
200mt Run
Activation (AT)
Mixed Grip Strict Pull Ups – 2 sets x 5 + 5 – 1′ rest bet
Tall Kneeling Kettlebell Press Banded Pull Hold (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet
Double Dumbbell Front Rack Cossack Squat (15/12 kg) – 2 sets x 8 – 1′ rest bet
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ FOR 12′
6 Push Press from ground 70/45Kg
1 Peg Board Ascent (or 1 seated legless Rope Climb 4,5mt)
6 Push Press from ground 70/45Kg
1 seated legless Rope Climb 4,5mt
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Aerobic Capacity (AC)
EMOM 30′
1st – 15/12 cal Row
2nd – 15 Thruster Empty Bar
3rd – 40 Double Unders
4th – 15 Sumo Deadlift high Pull Empty Bar
5th – 15/12 Cal Bike
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
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
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
Swim Session (SW)
Basic Schedule
Warmup
4 x 25 m – backstroke – 30″ rest bet
2′ rest
2 x 25 m – 45″ rest bet
2′ rest
2 x 50 m – front crawl – 30″ rest bet
2′ rest
Technique
2 x 25 m + 25 m – front crawl one arm – switch each pool – 30″ rest bet
1’30 rest
4 x 25 m – kick – no swim board – 1′ rest bet
1’30 rest
4 x 25 m – front crawl – 1′ rest bet
3′ rest – focused on Breathing
Speed Step – Front Crawl
4 x 75 m + 25 m + 25 m – 1) 2 breath 2) backstroke 3) breaststroke only arms – 2′ rest bet
2′ rest
250 m – for time – each pool perform > 10 m underwater backstroke only arms – using fins
2′ rest
Cool down
250 m – crawl / backstroke – switch every 25 m – easy pace
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Advanced schedule
Warmup
4 x 75 m – backstroke – 40″ rest bet
1′ rest
2 x 50 m – front crawl easy pace – 30″ rest bet
1′ rest
2 x 25 m – kick – no swim board – 30″ rest bet
2′ rest
Technique
3 x 50 m – front crawl one arm – switch each pool – 30″ rest bet
1’30 rest
4 x 50 m – front crawl – pull buoy – 1′ rest bet
3′ rest – focused on breathing
Speed Step – Front Crawl
100 m – backstroke – for time – perform > 10 m underwater each pool – use fins
3′ rest
3 x 10 m + 15 m + 50 m – 1) underwater breaststroke only arms 2) backstroke easy pace 3) crawl 2 breath – 50″ rest bet
3′ rest
3 x 25 m + 25 m – 1) underwater only kick 2) backstroke – 30″ rest bet
100 m – Crawl – All Out
3′ rest
Cool down
250 m – easy pace – crawl + backstroke – switch each pool
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Functional Strength (MS)
Side Plank Dumbbell Lateral Raise (15/12 kg) – 10 + 10 – Move strictly to next exercise – no rest
Elbowing Dumbbell Row (20/15 kg) – 10 + 10 – Move strictly to next exercise – no rest
Wall Face Hand Stand Shoulders Tap – 20″ – 3′ rest x 2 sets
Friday
Warmup Accessory (WA)
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! 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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
[/um_show_content]
General Warmup (GW)
5 Rounds Not For Time
10 No Pushups Burpees
8 Cal Bike
8 Cal Row
Activation (AT)
Single Kettlebell Over Head Homolateral Bulgarian Split Squat (12/8 kg) – 2 sets x 8 + 8 – 1′ rest bet
Kettlebell Plank Single Rows (12 kg) – 2 sets x 12 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Half Kneeling Barbell Press (30/20 kg) – 2 sets x 8 + 8 – 1′ rest bet
[/um_show_content]
Strength & Strength Endurance (SE)
Front Squat from Ground
Ramping by triple until @ [percent value=”75″ of=”squatclean” in=”kg”] [/percent], rest 3′
5×3 @ [percent value=”85″ of=”SquatClean” in=”kg”] [/percent], rest 2′ b/s
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Row Or Ski Interval
25″ Push Hard as you can
rest easy pace for 2’45”
x 4 rounds
[/um_show_content]
Work Capacity (WC)
AMANDA: 9-7-5 Reps For Time:
Ring Muscle-Ups
Squat Snatches (135/95 lbs)
[/workout_short]
Insert ONLY your AMANDA score.
rest 10′
[workout_short title=’OPE_161′ result_type=’reps’]
WC2: CrossFit Games Open Workout 16.1 – 20′ AMRAP
25-ft. overhead walking lunge 95/65lb
8 Front burpees OTB
25-ft. overhead walking lunge 95/65lb
8 chest-to-bar pull-ups
[/workout_short]
Insert ONLY your CF Games Open 16.1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest more than 1 hour then [workout_short title=’FRI_WC3′ result_type=’time’]
WC3: For Time
50 Cal Bike
50 GHD SitUps
50 Dumbbell Snatch Alt. 22.5/15Kg
[/workout_short]
Insert ONLY your WC3 score.
[/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
Warmup Accessory (WA)
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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine N.2
7 Exercises:
- Pull down in Hip Hinge position – 12/15 reps,
- Half Kneeling position: pull with arm close the body – 12/15 reps
- Half Kneeling position: high pull with neutral grip – 12/15 reps
- Tall Kneeling position First movement – 8/10 reps (Adduction + Abduction = 1 Rep)
- Tall Kneeling position Second movement – 8/10 reps (Adduction + Abduction +Press = 1 Rep)
- Tall Kneeling position First movement – 8/10 reps (Triceps OH Extension = 1 rep)
- Tall Kneeling position Second movement – 8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Lower Body & Core Activation Routine N.2
7 Exercises:
- Trunk rotation with leg on the box – 10 reps each side
- Pallof press – 6/8 reps in each movement: medium press, high press, low press, complete movement.
- Single leg hip thrust – 10/12 reps each side, hold 1” in top position
- Elbow side plank with bench – hold 10” and then 10/12 reps
- Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold + 6/8 reps
- Single leg RDL hold with high elbow – hold 30” each leg
- Single leg RDL with high elbow – 6/8 reps each leg
[/um_show_content]
General Warmup (GW)
5 Rounds Not For Time
20 Single Unders
200mt Run
Activation (AT)
Sumo Deadlift Theraband (50/40 kg) – 2 sets x 10 – 1′ rest bet
Ring Push ups & Front Raise – 2 sets x 10 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Bottom up Kettlebell Windmills (12/8 kg) – 2 sets x 5 + 5 – 1′ rest bet
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Yoga Barbell Routine
[/um_show_content]
Clean & Jerk – Any Style
Ramping by Single until reach [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent] then with fastest pace as possible:
Sport Specific – Clean & Jerk- Any Style
For Time From 00:00 to 02:00
12/9 Cal Bike
20 Russian Swing 24/16Kg
12/9 Cal Row
20 Pushups
From 02:00 to the remaining time until fail
30″ to lift @[percent value=”77″ of=”cleanjerk” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”80″ of=”cleanjerk” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”82″ of=”cleanjerk” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”85″ of=”cleanjerk” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”87″ of=”cleanjerk” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”90″ of=”cleanjerk” in=”kg”] [/percent] 1′ rest
30″ to lift @[percent value=”92″ of=”cleanjerk” in=”kg”] [/percent] Notes. You have as many attempt you need into 30″ windows. Stop if you don’t reach a successfully lift during the lift window
Work Capacity (WC)
WC1: From 00:00 to 09:00
2000/1850 mt Row
20 Front Burpees Box Jump Over
Notes. Rest until 09:00 then start with second wod. If you are not be able to complete the wod in 9′, stop yourself and begin with the second 9′ interval. Score is 9′ + 1″ every rep remain.
[/workout_short]
Insert ONLY your WC1 score.
[workout_short title=’SAT_WC2′ result_type=’time’]
WC2: From 09:00 to 18:00
4,5/4Km Bike
20 Front Burpees Box Jump Over
[/workout_short]
Insert ONLY your WC2 score.
Notes. Rest until 09:00 then start with second wod. If you are not be able to complete the wod in 9′. Score is 9′ + 1″ every rep remain.
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