Monday
General Warmup (GW)
Squat 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.
Ankle Mobility – Part 2
Activation (AT)
2 Sets for Quality
- 8+8+8 TK Scapula Band
- 20″+20″ Ring Row Hold
- 10m Inchworm
TK Scapula Band
Single Arm Ring Row Hold
Inchworm
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 10 Ring Stir the Pot
2) 12 Double Kettlebell Rack Snatch Alternate (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Ring Stir the Pot
Double Kettlebell Rack Snatch Alternate
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Strict Pull ups Behind The Neck
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 5′
100m Row + 1 Squat Snatch + 1 Hang Power Snatch @ [percent value=’42’ of=’snatch’ in=’kg’][/percent]
rest 2′
EMOM 5′
150/140m Row + 1 Squat Snatch + 1 Hang Power Snatch @ [percent value=’47’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 5′
200/180m Row + 1 Squat Snatch + 1 Hang Power Snatch @ [percent value=’52’ of=’snatch’ in=’kg’][/percent]
rest as need
[/um_show_content]
Every 1’30’ for 3 set
250/220m Row + 3 Snatch any style @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′
Every 1’30’ for 3 set
300/250m Row + 2 Snatch any style @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
SE1: 6 Rounds For Time
6 Bench Press @ [percent value=”60″ of=”bench-press” in=”kg”] [/percent] 6+6m Double Kettelbell Overhead Lunges 2×24/16Kg
[/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: 6 Rounds For Time
6 Bench Press @ [percent value=”70″ of=”bench-press” in=”kg”] [/percent] 6+6m Double Kettelbell Overhead Lunges 2×32/24Kg[/workout_short]
Insert ONLY your SE2 score.
[/um_show_content]
Work Capacity (WC)
Every 3′ until Death – cap Time 18′
[percent value=”33″ of=”bar-muscle-ups” in=”reps”]Bar Muscle Ups [/percent]
10 Deadlift @ [percent value=”33″ of=”deadlift” in=”Kg”] [/percent]
15 Box Jump Over 60/50cm
20/15 Cal Bike Erg or 16/12 Cal A.Bike
[/workout_short]
Every Round count 50 reps.
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)
15′ EMOM
- 45″ Skierg
- 8 Barbell Bent Over Row 2″Hold @Top
- 20″+20″ Elbow Plank Star
- 16 Banded Press FTN/BTN Alternate
- 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Elbow Plank Star
Banded Press FTN/BTN Alternate
Kang Squat
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
Ankle Mobility – Part 3
BPM Activation (AT)
2 Rounds – Not For Time – Increase Pace Across Rounds
10 Cal AB – Bike Erg
10 Reverse Rack Double Dumbbell Squat (15/12 kg)
10 + 10 Single Dumbbell Hammer Lateral Raises (15/12 kg)
10 Burpees Touch the Target 20cm
Reverse Rack Double Dumbbell Squat
Single Dumbbell Hammer Lateral Raises
Power & Power Endurance (PE)
Squat Clean
Ramping by single until reach [percent value=’77’ of=’squatclean’ in=’kg ‘][/percent]
From 00:00 to 05:00
2 Rounds of:
18 Thrusters single Dumbbell 22,5/15Kg
9 Toes to Bar
4 Burpees Pullups
then
1 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg ‘][/percent]
From 05:00 to 10:00
3 Rounds of:
14 Thrusters single Dumbbell 22,5/15Kg
7 Toes to Bar
3 Burpees Pullups
then
1 Squat Clean @ [percent value=’82’ of=’squatclean’ in=’kg ‘][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
From 10:00 to 15:00
4 Rounds of:
10 Thrusters single Dumbbell 22,5/15Kg
5 Toes to Bar
2 Burpees Pullups
then
1 Squat Clean @ [percent value=’85’ of=’squatclean’ in=’kg ‘][/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
6 Rounds For Time
6 Strict Ring Pullups – Shoulders must touch the rings
6 Strict Toes to Rings
6 Rings Stiff Legs Skin the Cat[/workout_short]
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
AMRAP 1′
8 Power Clean @ [percent value=’50’ of=’squatclean’ in=’kg ‘][/percent]
8 Front Bar Facing Burpees
Max Effort Ring Muscle Ups
Easy active rest 1:3 (rest 3’) x 5 rounds
[/workout_short]
Insert total Ring Muscle ups reps
[/um_show_content]
Work Capacity (WC)
EMOM 15′
1st – 2 Rope Climb + 1 Seated Legless Rope Climb 4,5m
2nd – [percent value=”50″ of=”strict-handstand-push-ups” in=”reps”]Deficit Handstand Pushups[/percent]
3rd – 12 Front Squat from Ground @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
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
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
Activation (AT)
2 Sets for Quality
- 8 Both Feet Elevated Split Squat Dx Tempo 2-2-2-2
- 8+8 HK Rotation Band
- 8 Both Feet Elevated Split Squat Dx Tempo 2-2-2-2
- 12 Bent Over Row with Band
- 12 Plank with Trunk Rotation
Both Feet Elevated Split Squat
HK Rotation Band
Bent Over Row Banded
Plank with Trunk Rotation
Functional Strength (FS)
Functional Strength – T.U.T – Lower Body
3 Sets of:
10 Rear Foot Elevated Double Kettlebell Suitcase Split Squat Left (16/12 kg) – Tempo 5.1.1.X
6 Double Kettlebell Front Rack Squat Pulse 1/4 (16/12 kg)
10 Rear Foot Elevated Double Kettlebell Suitcase Split Squat Right (16/12 kg) – Tempo 5.1.1.X
4 Double Kettlebell Front Rack Squat Pulse 1/4 (16/12 kg)
2′ rest bet
Rear Foot Elevated Double Kettlebell Suitcase Split Squat
Double Kettlebell Front Rack Squat Pulse 1/4
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength – T.U.T – Upper Body
3 Sets of:
6 Half Seated Filly Press Left (20/15 – 16/12kg) – Tempo 3.3.3.1
10 Dumbbell Chainsaw Row Left (25/20kg)
6 Half Seated Filly Press Right (20/15 – 16/12kg) – Tempo 3.3.3.1
10 Dumbbell Chainsaw Row Right (25/20kg)
Half Seated Filly Press
Dumbbell Chainsaw Row
[/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
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
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 backstroke rest b/s 40″
Rest 1’30”
Speed
1 x 100m front crawl for time
Active Rest 3’ backstroke easy pace
7 x 100 front crawl pace slower 8” than the first one
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) backstroke+ breaststroke only arms rest b/s 1′
Rest 2’
100 m swim board only kick (crawl)
Technique
6 x (25 + 50) m underwater dolphin kick using fins / backstroke active recovery only legs b/s 1’20″
Rest 2’
Speed
10 x100m front crawl increment pace progressively until reach 90% of max speed in 75m, then easy pace for 25m rest b/s 1’30”
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke
[/um_show_content]
Stretching & Mobility (MS)
Friday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
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
Activation (AT)
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 10 Goblet Sumo Squat (16/12 kg)
2) 10 Tall Kneeling Barbell Push Press (30/25 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Goblet Sumo Squat
Tall Kneeling Barbell Push Press
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Goblet Lateral Walk Feet theraband
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 5′
0,2Km Assault Bike + 1 Squat Clean + 1 Hang Power Clean @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent]
rest 1′
EMOM 5′
0,3Km Assault Bike+ 1 Squat Clean + 1 Hang Power Clean @ [percent value=’47’ of=’squatclean’ in=’kg’][/percent]
rest 1′
EMOM 5′
0,4Km Assault Bike + 1 Squat Clean + 1 Hang Power Clean @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent]
rest as need
[/um_show_content]
Every 1’30” for 3 set
0,6/0,5Km Assault Bike + 2 Clean any style @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 2′
Every 1’30” for 3 set
0,7/0,6Km Assault Bike + 2 Clean any style @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
SE1: 6 Rounds For Time
6 Alt. Back Rack Back Lunges from Ground @ [percent value=”33″ of=”backsquat” in=”kg”] [/percent] 6 Back Squat @ [percent value=”33″ of=”backsquat” in=”kg”] [/percent] 6 Overhead Squat @ [percent value=”33″ of=”backsquat” in=”kg”] [/percent] [/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=’time’]
SE2: For Time
[percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”]Legless Rope Climb 4,5 m [/percent]
10 m Handstand Walk
20 Double Kettlebell Deadlift 2×32/24Kg
10 m Handstand Walk[percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”]Legless Rope Climb 4,5m [/percent]
[/workout_short]
Insert ONLY your SE2 score.
[/um_show_content]
Work Capacity (WC)
WC1: AMRAP 8′
12 Overhead Squat 1 Dumbbell 30/22,5Kg
12 Shoulder to Overhead Dumbbell 30/22,5Kg
12 Cal Assault Bike
[/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′
20m Overhead Walking Lunges 1DB 30/22,5Kg
20m HSW
20 HSPU
20 Cal Row
[/workout_short]
Insert ONLY your WC2 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
General Warmup (GW)
15′ EMOM
- 45″ Bike
- 8 PVC OH Kang Squat 1″Hold @Every Pos
- TK Band Pull Down (Pulley) 1″Hold@Bottom
- 8+8 Elbow Side Plank Rotation
- 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
PVC OH Kang Squat
TK Band Pull Down (Pulley)
Elbow Side Plank Rotation
1 Leg SLDL + Knee Lift
Mobility (MO)
Ankle Mobility – Part 3
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
BPM Activation (AT)
2 Rounds – Not For Time – Increase Pace across rounds
10 cal Row
10 Ring Front Raise Alternate
3 + 3 Kettlebell Turkish Get up (16/12 kg)
10 Burpees toes to bar
Ring Front Raise Alternate
Kettlebell Turkish Get up
Power & Power Endurance (PE)
Squat Snatch
Ramping by single until reach [percent value=’75’ of=’snatch’ in=’kg ‘][/percent]
From 00:00 to 05:00
100 Double Unders
500/450m Row
20 American Swing 32/24Kg
then
1 Squat Snatch @ [percent value=’80’ of=’snatch’ in=’kg ‘][/percent]
From 05:00 to 10:00
100 Double Unders
1,2/1Km on Assault Bike
30 Goblet Squat 32/24Kg
then
1 Squat Snatch @ [percent value=’82’ of=’snatch’ in=’kg ‘][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
From 10:00 to 15:00
100 Double Unders
500/450m Ski
40 Russian Swing 32/24Kg
then
1 Squat Snatch @ [percent value=’85’ of=’snatch’ in=’kg ‘][/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
Double Kettlebell Push Press
80 Reps for time @ 2×24/16Kg
[/workout_short]
Work Capacity (WC)
For Time
From 00:00 to 15:00
5 rounds of:
250/220m Row
20 A Swing 32/24Kg
15 Burpees Over Erg
From 15:00 to 30:00
5 Rounds of:
0,6/0,5 Km A Bike
10 Clean&Jerk @ 60/40Kg
15 Front Burpees Over Bar
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