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 of:
6 + 6 Barbell Over Head Bulgarian Split Squat – Empty barbell
4 + 4 Mixed Grip Strict Pull Ups
Reserved for ON AIR
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1′ rest b/set
Barbell Over Head Bulgarian Split Squat
Mixed Grip Strict Pull Ups
Reserved for ON AIR
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Rower Pike Ups
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Power & Power Endurance (PE)
Yoga Barbell Routine
Reserved for ON AIR
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Barbell Muscle Snatch from Bottom Position + Sots Press
(1+1) x 5 sets @ empty bar
Rest 2′ x 3 waves
Rest 2′ then
(1+1) x 3 sets
Rest 2′ x 3 waves @ empty bar
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Tall Snatch + Bouncing Hang Snatch
(1+1) x 3 unbroken set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]rest 1′
(1+1) x 3 unbroken set @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]rest 1′
(1+1) x 3 unbroken set @ [percent value=’37’ of=’snatch’ in=’kg’][/percent]rest 1′
(1+1) x 3 unbroken set @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]rest 1′
(1+1) x 3 unbroken set @ [percent value=’42’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
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Hip Squat Snatch + Snatch Balance + Overhead Squat + Hip Squat Snatch
1+1+1+1 x 3 sets @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]rest 1′ b/s
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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:
1 Squat Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]then immediately
1 Rope Climb
120 m Row @ 36/38 Strokes/500m – set damper to 8/6
5 Front Facing Burpees
then immediately
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 exercises
Aerobic Power & Lactic Training (AP)
For Time – Cap 3′
20 m Single Dumbbell Overhead Lunges 22,5/15 Kg
20 alt. Dumbbell Snatch 22,5/15 Kg
20/14 cal Assault Bike
3rd round – 2’42” –> ok
4th round – 2’55” –> Stop!
Max round is 5.
Reserved for ON AIR
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2′ rest
Easy Pace
2000 m Row
OTM: 6 Russian Swing 24/16Kg
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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
- 5 Dynamic Pallof Press (1 Rep is up and down)
- 10+10 MiniBand Lateral Walk
- 5+5 Reverse Lunge + Knee lift
HK Dynamic Pallof Press
Miniband Lateral Walk
Reverse Lunge+ Knee Lift
Functional Strength (FS)
Reserved for ON AIR
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Lower Body Strength – Hypertrophy
4 sets of:
12 + 12 Deficit Goblet Cossack Squat (32/24 kg)
12 Glute Ham Raise (Scale with band if you need)
12 + 12 Rear Foot Elevated Double Kettlebell Carry Split Squat (20/12 kg)
1’30 rest b/s
Deficit Goblet Cossack Squat
Glute Ham Raise
Rear Foot Elevated Double Kettlebell Carry Split Squat
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Work Capacity (WC)
WC1: Start from 00:00
[workout_short title=’TUE_WC1′ result_type=’reps’]
Start from 00:00
Death by:
00:00 to 06:00
21-15-9
Thrusters 43/30kg
Pull-ups
06:00 to 11:00
21-15-9
Thrusters 43/30kg
Pull-ups
11:00 to 15:00
21-15-9
Thrusters 43/30kg
Pull-ups
15:00 to 18:00
21-15-9
Thrusters 43/30kg
Pull-ups
[/workout_short]
Insert your total reps done until 18:00
7 cal bike
7 burpees
Then restart from 22:00
[workout_short title=’TUE_WC2′ result_type=’reps’]
WC2: AMRAP in 8′
42-30-18 American Swings kettlebell 24/16kg
21-15-9 Cal Row[/workout_short]
Active Rest with quality work until 35:00 with
7 cal bike
7 burpees
Start from 36:00
[workout_short title=’TUE_WC3′ result_type=’time’]
WC3: Accumulate 100 reps by: (at 100 reps stop!)
Max ring muscle ups unbroken
Max cal Bike over 1000/600 watt
When you fail, rest 1′ then step into:
Max double kettlebell C&J 2 x 32/24 kg unbroken
Max meter unbroken HSW
Max Reps T2B unbroken
Burpees box jump over[/workout_short]
Aerobic Capacity (AC)
Reserved for ON AIR
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50 double Russian swing 2 x 20/16kg
50 HSPU with a AB-Mat
2K Row
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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
4x(25+25) front crawl one arm swith each pool rest b/s 30″
rest 1’
2×25 breaststroke only arms using pull buoy rest b/s 50″
rest 1’
4×25 pull buoy backstroke b/s 40″
rest 1’
2×25 only kick front crawl DO NOT USE THE SWIMBOARD b/s 1′
Speed
25 m push hard rest 1′ + 75 m cool down rest 40″
50m moderate pace rest 50″ + 25m cool down rest 30″
50m push hard rest 50″, 100m cool down
rest 1’
2 x 150 m front crawl rest b/s 1’
rest 1’
6 x (15 apnea + 10 m backstroke) using fins rest 1’
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke
Reserved for ON AIR
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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’
3x(25+25) front crawl one arm swith each pool rest b/s 30″
rest 1’
2×25 only kick front crawl DO NOT USE THE SWIMBOARD b/s 1′
rest 1’
4 x 25 m arms front crawl/legs breaststroke rest 45”
Rest 1’
100 m front crawl easy pace
Speed
4 x (75 push hard + 25 cool down ) rest b/s 1’
rest 1’
10x(25+25) swim the first one underwater (pace moderate: 25m < 20") cool down backstroke using fins rest b/s 1'20"
rest 1’
2 x 100 m front crawl moderate pace rest b/s 50 m backstroke
rest 1’
2 x 100 m backstroke moderate pace rest b/s 50 m front crawl
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 backstroke
6 x 25 m front crawl one arm switch each pool rest b/s 25 m backstroke
3 x 25 m butterfly swim first 10m underwater face up rest b/s 1’10”
3 x 25 m butterfly swim first 10m underwater face down rest b/s 1’10”
4 x 25 front crawl / breaststroke kicks b/s 1’
Speed
2 x 100 m backstroke moderate pace rest b/s 50 m breaststroke easy pace
rest 1’
4 x 100 m front crawl moderate 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
rest 1’
4 x 100 m front crawl moderate pace rest b/s 30”
rest 1’
8 x 50 m @1’ front crawl push hard
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
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2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
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Reserved for ON AIR
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Squat Routine
Notes. Follow routine step by step.
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Strength Endurance (SE)
Reserved for ON AIR
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Every 4′ for 32′
2 rounds of
3 Front Squat @[percent value=’62’ of=’squatclean’ in=’kg’][/percent] 3 Bench Press @ [percent value=’62’ of=’bench-press’ in=’kg’][/percent] 3 Deadlift @ [percent value=’62’ of=’deadlift’ in=’kg’][/percent]
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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:
5 + 5 Goblet Skater Squat (16/12 kg)
10 Double Kettlebell Tall Clean (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
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1′ rest b/set
Goblet Skater Squat
Double Kettlebell Tall Clean
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
GHD Razor Curl
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Power & Power Endurance (PE)
Yoga Barbell Routine
Reserved for ON AIR
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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 Thrusters
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’]
Hang Squat Clean + Push Jerk + Squat Jerk + Hang Squat Clean
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:
1 Squat Clean & Jerk @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
then immediately
1 Rope Climb
120m Row @ 36/38 Strokes/500m – set damper to 8/6
5 Front Facing Burpees
then immediately
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 exercises
Aerobic Power & Lactic Training (AP)
Every 6′ for 30′
Odd Set:
15″ max cal Assault Bike or Ski Erg
15″ max Toes to Bar
Even Set:
15″ Max cal Row
15″ Max HSPU
[/workout_short]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2′ rest
Easy pace
5K Bike
OTM: 5 Arch 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″ Bike
- 8 PVC OH Kang Squat 1″Hold @Every Pos
- 15 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
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Upper Body Strength – Hypertrphy
4 Sets of:
20 Inclined Double Kettlebell Bench Press Alternate (24/16 kg)
15 GHD Barbell Row (40/20 kg)
10 + 10 Half Kneeling Landmine Press (35/25 kg Total)
1’30 rest b/s
Inclined Double Kettlebell Bench Press Alternate
GHD Barbell Row
Half Kneeling Landmine Press
[/um_show_content]
Work Capacity (WC)
Start from 00:00
For time
30 Ground to Overhead @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 30 pull-ups
Active rest until 10:00
By easy pace
10 cal Row
5 push-ups
6 alt lunges
Restart from 10:00
Death by every 2′ – CAP 20′
3 rounds of:
4 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
4 front facing burpees
Add [percent value=’2,5′ of=’snatch’ in=’kg’]each set[/percent]
Active rest until 25:00
By easy pace
10 cal Row
5 push-ups
6 alt lunges
For max reps
Emom 10’
1st – Max cal Assault bike in 30″
2nd – Max Strict HSPU
Active rest until 40:00
For time:
40 Double Unders
20 Double dumbbell deadlift 2 x 22,5/14kg
20 Double dumbbell step over box 2 x 22,5/15Kg
20 Double dumbbell deadlift 2 x 22,5/14kg
40 Double Unders
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