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.
[/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
20 Double Unders
200mt Run
Activation (AT)
10 Reverse Rack Double Dumbbell Squat (15/12 kg)
8 + 8 Barbell Overhead Split Squat (30/20 kg)
12 Ring Mountain Climb
Reverse Rack Double Dumbbell Squat
Barbell Overhead Split Squat
Ring Mountain Climb
Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
6×3 @ [percent value=”82″ of=”backsquat” in=”kg”] [/percent]
Rest 2′ b/s
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
From 00:00 to 05:00 – Push hard as you can
50/35 Calories Bike
From 05:00 to 10:00 – Push hard as you can
40/28 Calories Bike
From 10:00 to 15:00 – Push hard as you can
30/22 Calories Bike
From 15:00 to 20:00 – Push hard as you can
20/13 Calories Bike
[/um_show_content]
Work Capacity (WC)
WC1: FROM 00:00 TO 06:00 – AMRAP 6′
10 Snatch 60/40Kg
50 Double Unders
[/workout_short]
Insert ONLY your WC1 score.
WC2: FROM 06:00 TO 12:00 – REST
[workout_short title=’MON_WC2′ result_type=’reps’]
WC2: FROM 12:00 TO 18:00 – AMRAP 6′
10 Shoulder to Overhead 60/40Kg
20 Box Jump Over 60/50cm
[/workout_short]
Insert ONLY your WC2 score.
WC3: FROM 18:00 TO 24:00 – REST
[workout_short title=’WC3′ result_type=’reps’]
WC3: FROM 24:00 TO 30:00 – AMRAP 6′
10 Snatch 60/40Kg
50 Double Unders
10 Shoulder to Overhead 60/40Kg
20 Box Jump Over 60/50cm
[/workout_short]
Insert ONLY your WC3 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest more than 1 hour then
[workout_short title=’REG_163′ result_type=’time’]
Regional Event 16.3: For Time
104 Wall Ball
52 Pullups
[/workout_short]
Insert ONLY your REG_163 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.
[/um_show_content]
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.
[/um_show_content]
General Warmup (GW)
5 Rounds Not For Time
10 No Pushups Burpees
8 Cal Bike
8 Cal Row/Ski
Activation (AT)
Both Feet Elevated Double Kettlebell Split Squat (16/12 kg) – 8 + 8 x 2 sets – 1′ rest bet
Video Button
Single Dumbbell Muscle Snatch Bottom pos. (15/12 kg) – 8 + 8 x 2 sets – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Kipping Toes to Ring – 8 x 2 sets – 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]
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
From 00:00 to 04:00 – 2 Rounds For Time of
20 Burpees Box Jump Over
15 Toes To Bar
20/15 Cal Row
40 Double Unders
From 04:00 to the remaining time until fail
30″ to lift @[percent value=”81″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”83″ 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=”88″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”91″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”93″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”95″ 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 – WC2: 3 Rounds For Time
500 m Row
11 Deadlift 120/85 kg
22 Handstand Pushups
[/workout_short]
Insert ONLY your WC1 score.
[workout_short title=’TUE_WC2′ result_type=’time’] Insert ONLY your 500 m Row slowest time[/workout_short] [workout_short title=’TUE_WC3′ result_type=’reps’]
WC3: AMRAP 9′
30 Double Kettlebell Snatch 2×24/16Kg
30 Toes To Bar
30 Double Kettlebell Thruster 2×24/16Kg
30 GHD Situps
30 Double Kettlebell Clean&Jerk (Long Cycle) 2×24/16Kg
Max Calories Row
[/workout_short]
Insert ONLY your WC3 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest more than 1 hour then [workout_short title=’RMU_BIA’ result_type=’time’]
Muscle Up Biathlon: For Time
For Time
400 meter Run
18 Muscle-Ups
400 meter Run
15 Muscle-Ups
400 meter Run
12 Muscle-Ups
[/workout_short]
Insert ONLY your RMU_BIA 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 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
- 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)
2 Rounds Not For Time
20 Single Unders
200mt Run
20 Double Under
200mt Row
Activation (AT)
Wall Walk to Hand Stand – 2 sets x 6 – 2′ rest bet – Try to keep up the Hollow Position during the all Transition
Strict pull ups behind the neck – 2 sets x 5 – 2′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Single Arm Kettlebell Swing in & out (24/16 kg) – 2 sets x 8 + 8 – 1′ rest bet
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ FOR 12′
12 Double Kettlebell Swing 2×32/24kg
2 Peg Board Ascent (or 1 seated legless Rope Climb 4,5mt)
12 Strict Ring Dips
1 seated legless Rope Climb 4,5mt
[/um_show_content]
Aerobic Capacity (AC)
90′ of hiking or 1 hour slow jogging/fast walking
Take your time and keep your HR between 140 and 160 BPM.
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 (SW)
Beginner
6 x 25 m – backstroke – 30″ rest bet
2′ rest
2 x 50 m – front crawl – 30″ rest bet
2′ rest
4 x 25 m + 25 m – front crawl – only one arm switch each pool – 30″ rest bet
1’30 rest
4 x 25 m – breaststroke only arms – 1′ rest bet
3′ rest – Focused on Breathing
200 m front crawl – 30″ rest
100 m front crawl – 20″ rest
200 m front crawl – 10″ rest
4 x 50 m – front crawl – 2 breath each pool – 30″ rest
2′ rest
150 – For Time – > 10 m underwater after each turn – backstroke using fins
2′ rest
100 m – easy pace backstroke using fins
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Advanced
4 x 50 m – backstroke – 40″ rest bet
1′ rest
6 x 25 m – kick – no swim board – 1′ rest bet
2′ rest
4 x 25 m + 25 m – front crawl – only one arm switch each pool – 30″ rest bet
1’30 rest
6 x 50 m – front crawl – pull buoy – 1′ rest bet
3′ rest – Focused on Breathing
200 m – Time Cap 3’50 – Repeat until Fail
3′ rest – Focused on Breathing
8 x 25 underwater using fins for time – try to maintain a constant pace –
2′ rest
2 x 200 m – > 10 m underwater after each pool – backstroke using fins – 2′ rest bet
2′ rest
250 m – easy pace – crawl / backstroke
[/um_show_content]
Functional Strength Hypertrophy (FS)
8 + 8 Single Dumbbell High Pull (20/15 kg)
10 Dragon Flag Scaled
10 Tall Kneeling Barbell Push Press (40/30 kg)
40 mt Double Kettlebell Front Rack Duck Walk (12/8 kg)
10 GHD Razor Curl
3′ rest bet each Round
Single Dumbbell High Pull
Dragon Flag Scaled
Tall Kneeling Barbell Push Press
Double Kettlebell Front Rack Duck Walk
GHD Razor Curl
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 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
General Warmup (GW)
5 Rounds Not For Time
10 Pushups
8 Cal Bike
8 Cal Row/Ski
BPM Activation (AT)
200 mt Run
8 Double Kettlebell Tall Clean (16/12 kg)
10 Double Kettlebell Overhead Drop Front Reverse Lunges (16/12 kg)
12 cal AB
Double Kettlebell Tall Clean
Double Kettlebell Overhead Drop Front Reverse Lunges
Strength & Strength Endurance (SE)
Front Squat from Ground
Ramping by triple until @ [percent value=”80″ of=”squatclean” in=”kg”] [/percent]
Rest 3′
5×3 @ [percent value=”88″ 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’]
For Time – Intervals
20 American Swing 32/24
200mt Sprint @ 95% of Max Effort
rest 3′ x 4 Rounds
[/um_show_content]
Work Capacity (WC)
WC1: AMRAP 14′
12 Snatch 40/25Kg
15 Chest to Bar
12 Snatch 50/35Kg
15 HSPU
12 Snatch 60/40Kg
15 Toes to Bar
12 Snatch 70/45Kg
15 Bar Muscle Ups
12 Snatch 80/55Kg
15 Ring Muscle Ups
Max Effort Snatch 90Kg
[/workout_short]
Insert ONLY your WC1 score.
Rest 15′ then
[workout_short title=WC2′ result_type=’time’]
WC2: 9-7-5 For Time:
Rope Climb 4,5mt
Shouldering Stone 115/65lbs
Single Dumbbell C&J Open Std 30/20Kg
[/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=’REG_162′ result_type=’time’]
Regional Nate: 10 Rounds For Time – Cap 20′
4 strict muscle-ups
7 strict handstand push-ups
6+6 kettlebell snatches 32/24
[/workout_short]
Insert ONLY your ‘REG_162 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
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
20 Single Unders
200mt Run
Activation (AT)
Single Kettlebell Clean Complex (16/12 kg) – 2 complex each side – 30″ rest bet
Single Kettlebell 3 Position 3 Press complex (16/12 kg) – 2 complex each side – 30″ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Half Kneeling Kettlebell Windmill (12/8 kg) – 2 sets x 6 – 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 – cleanjerk- Any Style
For Time From 00:00 to 04:00
20 Single Dumbbell Thruster Right Arm 22.5/15Kg
20 Box Jump 60/50cm
20 Single Dumbbell Thruster Left Arm 22.5/15Kg
20 Box Jump 60/50cm
From 04:00 to the remaining time until fail
30″ to lift @[percent value=”81″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”83″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”86″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”88″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”91″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”93″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”95″ of=”cleanjerk” in=”kg”] [/percent]
Work Capacity (WC)
AMRAP 20′
4500/4000mt Bike
20 Front Burpees box Jump Over
2000/1850mt Row
20 Front Burpees box Jump Over
[/workout_short]
Insert ONLY your WC1 score.
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