Assault Bike

1 x 5:00

WRIST MOBILITY ROUTINE FOLLOW THE VIDEO 1 ROUND x 5-10 REP EACH EXERCISE (AS NEEDED) 1 ROUND 8-10 T-SPINE ROTATION WITH SWEEP 8-10 ALT PRONO SCORPION - HOLD FOR 1 BREATH CYCLE EACH REP 8-10 DOWNDOG TO COBRA 8-10 ALT SPIDER WALK WITH TORACIC TWIST 8-10 KANG SQUAT WITH BB IN BACK RACK @15/20 KG 8-10 SNATCH GRIP BEHIND THE NECK SOTS PRESS @15/20 KG

Back Squat

5, 5, 5, 3, 3, 3, 3

Snatch

3, 3, 3, 3, 2, 2 @ 70, 75, 77.5, 80, _ , _ %

ELITE 4 INTERVALS: 2' ON - 1' OFF 200 MT RUN MAX 1DB DEVIL'S PRESS DB @22.5/30 KG RX / MASTER 35+ 4 INTERVALS: 2' ON - 1' OFF 200 MT RUN MAX 1DB DEVIL'S PRESS DB @20/27.5 KG INTERMEDIATE / MASTER 40+ / MASTER 45+ 3 INTERVALS 200 MT RUN MAX 1DB DEVIL'S PRESS DB @17.5/25 KG SCORE: TOT REPS DEVIL'S PRESS INTENSITY HIGH RPE >9

Assault Bike

FOAM ROLLING - Full-Body Routine and Tips (LONG TIME)

Rowing

1 x 5:00

WRIST MOBILITY ROUTINE FOLLOW THE VIDEO 1 ROUND x 5-10 REP EACH EXERCISE (AS NEEDED) 1 ROUND 8-10 BREATH CYCLE PVC FRONT RACK FIXER 8-10 BREATH CYCLE CORNER PEC STRETCH 8-10 BREATH CYCLE PLATE PULL-OVER ON FOAM ROLLER @5/10 KG (MAX) 8-10 MT INCHWORM WALK 8-10 BANDED HOLLOW ROCK 8-10 BANDED SUPERMAN ROCK 8-10 2DB Z-PRESS @10/15 KG (MAX)

Bench Press

5, 5, 5, 3, 3, 3, 3 @ 70, _ , _ , _ , _ , _ , _ %

ELITE 4x AMRAP 2' 4/6 WALL FACING HSPU 9 CHEST TO BAR 12 2DB BENCH PRESS @20/25 KG MAX MT HSW (MIN. 4,5 MT UB = 1 REP) REST 3' BTW AMRAP RX/MASTER 35+ 4x AMRAP 2' 3/5 WALL FACING HSPU 9 CHEST TO BAR 12 2DB BENCH PRESS @15/22.5 KG MAX MT HSW (MIN. 4,5 MT UB= 1 REP) REST 3' BTW AMRAP INTERMEDIATE/MASTER 40+ & 45+ 4x AMRAP 2' 3/5 STRICT HSPU 9 CHEST TO BAR 12 2DB BENCH PRESS @12.5/20 KG MAX MT HSW (MIN. 4,5 MT UB= 1 REP) REST 3' BTW AMRAP SCALED VERSION: 3x AMRAP 2' 3-5 STRICT HSPU / 4-6 KIPPING HSPU 9 PULL UPS 12 2DB BENCH PRESS @10/15 KG MAX WALL WALK REST 3' BTW AMRAP SCORE: TOT REPS (4.5 MT HSW = 1 REP)

ALL ATHLETES: AMRAP 15' 5 CAL BIKE 5 LINE FACING BURPEES 20 CROSSOVER DOUBLE UNDERS* 10 CAL BIKE 10 LINE FACING BURPEES 20 CROSSOVER DOUBLE UNDERS* 15 CAL BIKE 15 LINE FACING BURPEES 20 CROSSOVER DOUBLE UNDERS* ...FOLLOW THE PATTERN ADD 5 CAL BIKE + 5 LINE FACING BURPEES EVERY ROUND *SCALE AS: 40 SINGLE UNDER CROSSOVER OR DOUBLE UNDERS SCORE: TOT REP INTENSITY MEDIUM HIGH RPE 8-8,5

Assault Bike

FOAM ROLLING - Full-Body Routine and Tips (LONG TIME)

1 ROUND 8-10 PVC FRONT RACK FIXER 8-10 EACH SIDE PVC PNF SHOULDER EXTERNAL ROTATION 8-10 DOWN DOG WITH SPIDER WALK 8-10 EACH SIDE ANKLE MOBILIZATION WITH A KB @24/32 8-10 MT FORWARD AND BACKWARD CRAWL WALK 5 SLOW NEGATIVE (3'' TO 5'') REVERSE NORDIC CURL - PARTIAL REPS, LIMIT ROM TO YOUR CAPACITY

Rowing

1 x 5:00

Rowing

5 x 750

BLOCK A: PREP TO MOVE: 8-6-4-2 FRONT SQUAT @50-65-75-82.5% 1RM REST 90''-120'' BTW SETS DURING REST PERFORM I. 10'' ROPE DEAD HANG + 10'' ROPE FIXED HANG II. 6-8 KNEES TO ELBOW FROM ROPE DEAD HANG III. 3+3 ROPE CHIN UP WITH BICYCLE KICK (SWITCH TOP HAND) IV. 1 LEGLESS ROPE CLIMB BLOCK B: STRENGTH ENDURANCE WORK ELITE EVERY 90'' x 4/6 INTERVALS I. 30'' MAX FRONT SQUAT @75% 1RM II. 30'' MAX LEGLESS ROPE CLIMB RX / MASTER 35+ I. 30'' MAX FRONT SQUAT @72.5% 1RM II. 30'' MAX LEGLESS ROPE CLIMB INTERMEDIATE / MASTER 40+ / MASTER 45+ I. 30'' MAX FRONT SQUAT @70% 1RM II. 30'' 1(W)/2(M) LEGLESS ROPE CLIMB + MAX REGULAR ROPE CLIMB CHOOSE THE NUMBER OF SETS ACCORDINGLY TO YOUR LEVEL OF FATIGUE. SCORE IS TOT REPS OF FRONT SQUAT + ROPE CLIMB

ELITE 3 ROUND FOR TIME 6 TOES TO BAR 3+3 PISTOL SQUAT UNBROKEN 12 TOES TO BAR 6+6 PISTOL SQUAT UNBROKEN 18 TOES TO BAR 9+9 PISTOL SQUAT UNBROKEN CASH OUT: 1ST ROUND: 10 MT SLED PUSH @70/100 KG 2ND ROUND: 20 MT SLED PUSH @62.5/90 KG 3RD ROUND: 30 MT SLED PUSH @55/80 KG REST BTW ROUNDS = WORK RX / MASTER 35+ 3 ROUND FOR TIME 6 TOES TO BAR 3+3 PISTOL SQUAT 12 TOES TO BAR 6+6 PISTOL SQUAT 18 TOES TO BAR 9+9 PISTOL SQUAT CASH OUT: 1ST ROUND: 10 MT SLED PUSH @62.5/90 KG 2ND ROUND: 20 MT SLED PUSH @55/80 KG 3RD ROUND: 30 MT SLED PUSH @50/70 KG REST BTW ROUNDS = WORK INTERMEDIATE / MASTER 40+ / MASTER 45+ 5 TOES TO BAR 6 ALT PISTOL SQUAT 10 TOES TO BAR 12 ALT PISTOL SQUAT 15 TOES TO BAR 18 ALT PISTOL SQUAT CASH OUT: 1ST ROUND: 10 MT SLED PUSH @55/80 KG 2ND ROUND: 20 MT SLED PUSH @50/70 KG 3RD ROUND: 30 MT SLED PUSH @45/60 KG REST BTW ROUNDS = WORK SCORE: TIME (REST INCLUDED) INTENSITY HIGH RPE >8,5 EVERY ROUND SHOULD BE COMPLETED <6'

Rowing

FOAM ROLLING - Full-Body Routine and Tips (LONG TIME)

FOAM ROLLING - Full-Body Routine and Tips (LONG TIME)

IN QUESTA GIORNATA DI RECUPERO ATTIVO DEDICA 15'-30' PER LAVORARE SU UNA SKILL SU CUI HAI PARTICOLARI DIFFICOLTA'. HANDSTAND HOLD / HANDSTAND WALK / RING MUSCLE UPS / ROPE CLIMB / BAR PULLOVER / SQUAT SNATCH / JERK / ROPE JUMP VARIATIONS / ...ECC QUESTI SONO SOLO DEGLI ESEMPI PUOI LAVORARE SU QUELLO CHE VUOI. LE REGOLE SONO LE SEGUENTI: 1. BASSA INTENSITA', DI CONSEGUENZA BASSO CARICO SE L'ESERCIZIO E' COL BILANCIERE) 2. LAVORO TECNICO, NON DI FORZA. TIENI IL LIVELLO DI FATICA BASSO, NON OLTRE 4/10. DI SEGUITO TI METTO QUALCHE ESEMPIO CHE PUOI SEGUIRE O PRENDERE COME LINEA GUIDA: HANDSTAND HOLD + WALK 1. 3'-5' WARM UP (MOBILITY + RISCALDAMENTO SPECIFICO) FOCUS MOBILIZZAZIONE SPALLA/SCAPOLA/T-SPINE & ISOMETRIE IN PIKE O HANDSTAND AL MURO + SHRUG 2. 5' FREE HANDSTAND HOLD: ACCUMULA PIU' SECONDI POSSIBILI DI HS HOLD IN 1MQ. RECUPERA 15''-30'' TRA UN TENTATIVO E L'ALTRO. 3. E2MOM 10': 30'' ON - 1'30'' OFF - MAX MT HANDSTAND WALK RING MUSCLE UPS 1. 3'-5' WARM UP (MOBILITY + RISCALDAMENTO SPECIFICO) FOCUS MOBILIZZAZIONE SPALLA/SCAPOLA/T-SPINE & KIP SWING AGLI ANELLI + STRICT RING PULL UPS 2. 5' PRATICA RING MUSCLE UP CON PIEDI ALLA BOX. ESEGUI UNA PROGRESSIONE PARTENDO DA UN MOVIMENTO LENTO E DI FORZA PASSANDO POI A UN MOVIMENTO PIU' DINAMICO (VEDI VIDEO SOTTO). RECUPERA 30''/45'' TRA I SET. 3. OGNI 90'' x 4-6 INTERVALLI: 1-3 RING MUSCLE UP. LAVORO A BASSA INTENSITA' TIENI ALMENO 2/3 REP IN RISERVA. IL FOCUS E' SULLA TECNICA ESECUTIVA NON DEVI AFFATICARTI. SQUAT SNATCH - FOCUS CATCH 1. 3'-5' WARM UP (MOBILITY + RISCALDAMENTO SPECIFICO) FOCUS MOBILIZZAZIONE SPALLE E ANCHE CON PVC + OVERHEAD SQUAT CON PAUSA / SNATCH BALANCE / DROP SNATCH BB @15/20 KG 2. 3 SET: 1 HIP POWER SNATCH + 1 HIP LOW CATCH POWER SNATCH + 1 HIP SQUAT SNATCH. ESEGUI SEMPRE 2'' DI PAUSA IN RICEZIONE. @30/40% 1RM SQUAT SNATCH - RECUPERA 60''-90'' TRA I SET 3. 5x1 REP TEMPO (5'' DA TERRA A META' COSCIA) SQUAT SNATCH CON 2'' PAUSA IN BUCA. @50/60% 1RM - RECUPERA 60''-90'' TRA LE SERIE 4. 5x 1 SQUAT SNATCH @60/65% 1RM - RECUPERA 60''-90'' TRA LE SERIE QUESTI SONO SOLO ESEMPI, IN BASE AI TUOI PUNTI DEBOLI PUOI MODIFICARE IL LAVORO COME VUOI.

PER CONCLUDERE APPROFITTA DELLA GIORNATA LEGGERA PER DEDICARTI A UNA LUNGA SESSIONE DI MOBILITA' E STRETCHING. CONCENTRATI SULLE ZONE PIU' INFIAMMATE DAGLI ALLENAMENTI DEI GIORNI PRECEDENTI E SU QUEI DISTRETTI CHE RISULTANO ESSERE UN FATTORE LIMITANTE NELLE TUE PERFORMANCE. CONSIGLIO: INIZIA LA SESSIONE CON UN LUNGO LAVORO DI FOAM ROLLING SU TUTTO IL CORPO (30''-1' PER OGNI DISTRETTO MUSCOLARE) E PASSA POI ALLA MOBILITA' E STRETCHING. NON SUPERARE I 2' ALLUNGAMENTO O TENSIONE PER OGNI MUSCOLO/GRUPPO MUSCOLARE.

Assault Bike

1 x 5:00

WRIST MOBILITY ROUTINE FOLLOW THE VIDEO 1 ROUND x 5-10 REP EACH EXERCISE (AS NEEDED) 1 ROUND 8-10 PVC FRONT RACK FIXER 8-10 EACH SIDE PVC PNF SHOULDER EXTERNAL ROTATION 8-10 DOWN DOG WITH SPIDER WALK 8-10 EACH SIDE ANKLE MOBILIZATION WITH A KB @24/32 8-10 MT FORWARD AND BACKWARD CRAWL WALK 5 SLOW NEGATIVE (3'' TO 5'') REVERSE NORDIC CURL - PARTIAL REPS, LIMIT ROM TO YOUR CAPACITY

Push Press

5, 5, 5, 3, 3, 3, 3 @ 70, _ , _ , _ , _ , _ , _ %

Clean & Jerk

3, 3, 3, 3, 2, 2 @ 154.32, 165.35, 171.96, 176.37, _ , _ kg

ELITE FOR TIME 3 ROUND 4x 15 MT SHUTTLE RUN (7.5+7.5 MT = 1 REP) 5 RING COMPLEX* (1 COMPLEX = 1 TOES THROUGH RING + 1 RING MU + 1 RING DIP) 4x 15 MT SHUTTLE RUN 10 HANG POWER SNATCH BB @40/60 KG RX / MASTER 35+ 3 ROUND 4x 15 MT SHUTTLE RUN (7.5+7.5 MT = 1 REP) 5 RING COMPLEX* (1 COMPLEX = 1 TOES THROUGH RING + 1 RING MU + 1 RING DIP) 4x 15 MT SHUTTLE RUN 10 HANG POWER SNATCH BB @37.5/55 KG INTERMEDIATE / MASTER 40+ / MASTER 45+ 3 ROUND 4x 15 MT SHUTTLE RUN (7.5+7.5 MT = 1 REP) 5 BAR COMPLEX* (1 COMPLEX = 1 TOES TO BAR + 1 BAR MUSCLE UP) 4x 15 MT SHUTTLE RUN 10 HANG POWER SNATCH BB @35/50 KG SCORE IS TIME INTENSITY HIGH RPE 8,5 TIME CAP 9' - OPTIMAL TIME <7'

Assault Bike

1 x 0:00

FOAM ROLLING - Full-Body Routine and Tips (LONG TIME)

Rowing

1 x 5:00

WRIST MOBILITY ROUTINE FOLLOW THE VIDEO 1 ROUND x 5-10 REP EACH EXERCISE (AS NEEDED) 1 ROUND 8-10 BREATH CYCLE PVC FRONT RACK FIXER 8-10 BREATH CYCLE PLATE PULL-OVER ON FOAM ROLLER @5/10 KG (MAX) 8-10 EACH SIDE KNIGHT TO HAMSTRING STRETCH 8-10 MT INCHWORM WALK 8-10 GLUTE BRIDGE WITH BANDED HIP ABDUCTION 8-10 GHD HIP EXTENSION TEMPO 21X1

PREP TO MOVE: 2-3 SET (AS NEEDED) 8-10 ROWER PIKES UP + 6-8 ALT SHOULDER TAPS REST 30''-60'' BTW SETS BLOCK A: FREE HANDSTAND VARIATIONS (7') I. 1' MAX FREE HS HOLD IN 1MQ REST 60'' II. 1' MAX ALT SHOULDER TAPS IN FREE HS HOLD IN 1MQ REST 60'' III. 3' PRACTICE PIROUETTE PRACTICE 360°/180° PIROUETTE ACCORDINGLY TO YOUR SKILL LEVEL. PERFORM 1 ATTEMPT EVERY 15''/30'' AND SWITCH DIRECTION EVERY REP. BLOCK B: OBSTACLE HSW SKILL CONDITIONING (8-12') ELITE EVERY 2' x 4/6 INTERVALS 5 MT HSW WITH OBSTACLE RAMP (START FROM STAIRS SIDE) + 180° PIROUETTE + 5 MT HSW WITH OBSTACLE RAMP (RAMP SIDE) RX/MASTER 35+ EVERY 2' x 4/6 INTERVALS 5 MT HSW WITH OBSTACLE RAMP (START FROM STAIRS SIDE) + 5 MT HSW WITH OBSTACLE RAMP (RAMP SIDE) INTERMEDIATE/MASTER 40+ / MASTER 45+ EVERY 2' x 4/6 INTERVALS 5 MT HSW WITH OBSTACLE RAMP* + 5 MT WITH 1 PIROUETTE 360° *ALTERNATE START FROM STAIRS SIDE (ODD SETS) AND RAMP SIDE (EVEN SETS) SCALED OPTION 1: EVERY 2' x 4/6 INTERVALS 2x 5 MT HSW UNBROKEN WITH 1 PIROUETTE 360° SCALED OPTION 2: EVERY 2' x 4/6 INTERVALS 5 MT HSW UNBROKEN + PIROUETTE 180° + 5 MT HSW UNBROKEN SCALED OPTION 3: EVERY 2' x 4/6 INTERVALS 10 MT HSW (MIN. 2,5 MT UB) SCORE: TIME WORST SET

Deadlift

5, 5, 5, 4, 4, 4 @ 70, _ , _ , _ , _ , _ lb

ELITE/RX/MASTER 35+ AMRAP 12' 100 DOUBLE UNDERS 7.5 MT 2DB SUITCASE WALKING LUNGES 15 2DB SHOULDER TO OVERHEAD 7.5 MT 2DB OVERHEAD WALKING LUNGES DB @15/22.5 KG INTERMEDIATE / MASTER 40+ / MASTER 45+ 100 DOUBLE UNDERS 7.5 MT 2DB SUITCASE WALKING LUNGES 15 2DB SHOULDER TO OVERHEAD 7.5 MT 2DB OVERHEAD WALKING LUNGES DB @12.5/17.5 SCORE IS TOT REPS INTENSITY MEDIUM HIGH RPE 8

Assault Bike

@ 1:00, _ , _ , _ , _ , _ , _

FOAM ROLLING - Full-Body Routine and Tips (LONG TIME)