venerdì 9 dicembre 2016

Cross Training Day 09-12-2016

WARM UP: 
  • 30 Rope Jumps
  • 20 Sit-Ups
  • 10 Burpees

WOD
AMRAP 18' of:
  • 1 Thruster @45/30 Kg. (95/65 lbs.) (+1 rep each round)
  • 2 KB American Swings @24/16 Kg. (1.5/1 pood) (+2 reps)
  • 3 Toes To Bras (+3 Reps)
  • 4 OH Lunges with Plate @20/15 Kg. (45/33 lbs.) (+4 reps)
  • 5 Double Unders (x3 Sinlges) (+5/15 reps)

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


martedì 6 dicembre 2016

Cross Training Day 06-12-2016

WARM UP: 
4 rounds of:
  • 20 Mountain Climbers
  • 20 Sit-Ups
  • 20 KB American Swings
  • 20 Jumping Jacks

WOD:
5 rounds of:
  • 5 Push Presses @40 Kg. (90 lbs.)
  • 10 Ball Slams @15 Kg. (33 lbs.)
  • 15 Toes To Bars
  • 20 OH Lunges with Plate @20 Kg. (45 lbs.)
  • 25 Double Unders

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank
THEN 2.5K Row


lunedì 5 dicembre 2016

Weight & Cross Training Day 05-12-2016

WARM UP: 
  • 5' Rope Jumps
  • SKILL Double Unders
  • TECH Cleans

WOD:
  • AMRAP 5' of:
    • 5 Power Cleans @40 Kg. (90 lbs.) (M)/5 Front Squats @20 Kg. (45 lbs.)(F)
    • 8 Burpees Over The Bar
  • 3' REST
  • AMRAP 5' of:
    • 5 Power Cleans @40 Kg. (90 lbs.) (M)/5 Front Squats @20 Kg. (45 lbs.)(F)
    • 8 Burpees Over The Bar

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

WEIGHT TRAINING:
  • Bench Press 5x10 @60 Kg.
  • Croci ai cavi 4x10 @25 Kg.
  • Inclined Chest Press PURE 4x12 @45 Kg.
  • Pectoral Machine 4x12 @45 Kg.



sabato 3 dicembre 2016

Cross Training Day 03-12-2016

WARM UP: 
4 rounds of:
  • 20 Mountain Climbers
  • 20 Sit-Ups
  • 20 KB American Swings
  • 20 Jumping Jacks

WOD:
AMRAP 20' of:
  • 5 Front Squats
  • 10 Toes To Bars
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Push-Ups
  • 25 Sit-Ups

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


venerdì 2 dicembre 2016

Cross Training Day 02-12-2016

WARM UP: 
3 rounds of:
  • 30 Rope Jumps
  • 20 Lunges
  • 15 Push-Ups
  • 10 Pull-Ups

WOD:
  • EMOM 5' of:
    • 8 Burpees
  • THEN 4 rounds of:
    • 5 Deadlifts
    • 10 Pull-Ups
    • 15 Toes To Bars
  • THEN
    • 50 Double Unders (x3 Singles)

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


giovedì 1 dicembre 2016

Cross Training Day 01-12-2016

WARM UP: 
3 rounds of:
  • 10 Ball Slams
  • 20 V Sit-Ups
  • 30 Air Squats
  • 40 Rope Jumps

WOD:
21-15-9 reps of:
  • Hang Power Clean To Over Heads (M) @40 Kg. (90 lbs.)/Hang Squats Cleans (F) @25 Kg. (55 lbs.)
  • Front Squats (M)/Barbell Lunges (F) (each leg)
  • Toes To Bars

CASH OUT:
3 rounds of (NO REST):
  • 30" Rope
  • 30" Burpees
  • 30" KB American Swings
  • 30" Push-Ups
  • 30" Sit-Ups


martedì 29 novembre 2016

Cross Training Day 28-11-2016

WARM UP: 
3 rounds of:
  • 30" Rope
  • 30" Air Squats
  • 30" Sit-Ups

WOD:
1 round of:
  • 50 KB American Swings @16/12 Kg. (1/0.75 pood)
  • 28 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 28 Toes To Bars
  • 50 Push-Ups
  • 69 Sit-Ups
  • 71 Double Unders

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