lunedì 16 gennaio 2017

Weight & Cross Training Day 16-01-2017

WARM UP: 
4 rounds of :
    • 5 Pull-Ups
    • 10 Push-Ups
    • 10 Air Squats
    • 10 Sit-Ups

WOD:
4 rounds of:
  • 10 Deadlifts @90/65 Kg. (200/145 lbs.)
  • 20 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 30 Toes To Bars
  • 40 Double Unders

WEIGHT TRAINING
  • Bench Press 5x6 @70 Kg.
  • Croci panca inclinata 4x10 @20 Kg.
  • Inclined Chest Press PURE 4x10 @50 Kg.
  • Croci ai cavi 3x12 @25 Kg.
  • Curl con manubri 4x8 @18 Kg.
  • Curl al cavo basso 4x10 @20 Kg.


sabato 14 gennaio 2017

Cross Training Day 14-01-2017

WARM UP:
  • 5' Rope Jumps 

WOD:
5 rounds of:
  • LADDER 10-2 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
  • LADDER 20-4 Pull-Ups/Ring Rows
  • LADDER 30-6 Toes To Bars
  • LADDER 40-8 Sit-Ups
  • LADDER 50-10 Double Unders/Mountain Climbers

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


venerdì 13 gennaio 2017

Cross Training Day 13-01-2017

WARM UP:
  • 5' Rope Jumps 

WOD:
AMRAP 18' of:
  • 10 Push Presses/Front Squats @40/20 Kg. (90/45 lbs.)
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Ball Slams 15/10 Kg. (33/22 lbs.)
  • 25 Sit-Ups
  • 30 Single Rope Jumps

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


giovedì 12 gennaio 2017

Cross Training Day 12-01-2017

WARM UP:

  • 5' Rope Jumps  THEN 3 rounds of:
  • 5 Burpees
  • 10 KB American Swings
  • 15 Sit-Ups

WOD:
  • AMRAP 3' of: 
    • 10 Push Presses/Front Squats @40/30 Kg. (90/65 lbs.)
    • 10 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 1' REST THEN 
  • AMRAP 4' of: 
    • 15 Toes To Bars 
    • 15 Double Unders 
  • 1' REST THEN 
  • AMRAP 5' of: 
    • 20 Push-Ups 
    • 20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)


    CASH OUT:
    5 rounds of:
    • 1' Sit-Ups
    • 1' Reverse Sit-Ups
    • 1' Plank


mercoledì 11 gennaio 2017

Cross Training Day 11-01-2017

WARM UP: 
4 rounds of:
  • 5 Pull-Ups
  • 10 Mountain Climbers
  • 15 Push-Ups
  • 20 Sit-Ups

TEAM WOD (Team of 2):
  • 50 Pull-Ups
  • 60 Thrusters @30 Kg. (65 lbs.)
  • 70 Ball Slams @15 Kg. (33 lbs.)
  • 60 Toes To Bars
  • 50 Burpees

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

martedì 10 gennaio 2017

Cross Training Day 10-01-2017

WARM UP: 
4 rounds of:
  • 15 KB American Swings
  • 25 Sit-Ups
  • 35 Rope Jumps

WOD:
  • 3 Wall Climbs
  • 10 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
  • 10 Front Squats @40/27,5 Kg. (90/60 lbs.)
  • 10 Toes To Bars
  • 2 Wall Climbs
  • 20 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
  • 20 Front Squats @40/27,5 Kg. (90/60 lbs.)
  • 20 Toes To Bars
  • 1 Wall Climb
  • 30 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
  • 30 Front Squats @40/27,5 Kg. (90/60 lbs.)
  • 30 Toes To Bars

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

lunedì 9 gennaio 2017

Weight & Cross Training Day 09-01-2017

WARM UP: 
  • 5 rounds of "CINDY"
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Air Squats

WOD:
4 rounds of:
  • 7 Deadlifts @100/70 Kg. (225/155 lbs.)
  • 14 Burpees Over The Bar
  • 21 V Sit-Ups

CASH OUT:
"NINJA WARRIORS"

WEIGHT TRAINING
  • Chest Press PURE 5x8 @70 Kg.
  • Croci ai cavi 4x10 @25 Kg.
  • Inclined Chest Press PURE 4x12 @50 Kg.
  • Curl con manubri 4x8 @16 Kg.
  • Curl con bilanciere 4x10 @30 Kg.