sabato 27 maggio 2017

Cross Training Day 27-05-2017

WOD (TIME CAP 20')
10 rounds of:
  • 10 Burpees
  • 10 Sit-Ups
  • 10 Push-Ups
  • 10 Air Squats
  • 10 Double Unders (x3 Singles)

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


venerdì 26 maggio 2017

Cross Training Day 26-05-2017

WOD (TIME CAP 30'):
  • 75 Curtis P. @45/30 Kg. (100/65 lbs.)
1 Curtis P. = 1 Power Clean + 1 Left Leg Lunge + 1 Right Leg Lumge + 1 Push Press

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


giovedì 25 maggio 2017

Weight & Cross Training Day 25-05-2017

WOD:
"SOTTOSOPRA" (TIME CAP 30')
6 rounds of:
  • 6 Wall Climbs (-1 rep ogni giro)
  • 12 Hang Power Cleans @50/35 Kg. (110/80 lbs.) (-2 reps)
  • 18 Burpees (-3 reps)
  • 24 Pull-Ups (-4 reps)
  • 30 Wall Ball Shots @9/6.5 Kg. (20/14 lbs.) (-5 reps)
Si parte dall'ultimo esercizio a salire verso il primo.


WEIGHT TRAINING:
  • Panca Piana 4x8 @70 Kg.
  • Croci ai cavi alti 4x12 @25 Kg.
  • Croci ai cavi bassi 4x12 @20 Kg.
  • Back Squat 4x10 @70 Kg.
  • Affondi con bilanciere 4x20 @40 Kg.
  • Leg Extension 4x12 @50 Kg.
  • Leg Curl 4x12 @50 Kg.
  • Curl al cavo basso 4x10 @25 Kg.
  • Curl con manubri 4x10 @16 Kg.


mercoledì 24 maggio 2017

Cross Training Day 24-05-2017

TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio):

AMRAP 20' of:
  • 30 Wall Ball Shots @9/6.5 Kg. (20/14 lbs.)
  • 25 Toes To Bars (x 2 Knees To Chest)
  • 20 Barbell Lunges @40/20 Kg. (90/45 lbs.)
  • 15 Push Presses @40/20 Kg. (90/45 lbs.)
  • 10 Chest To Bar Pull-Ups

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


martedì 23 maggio 2017

Weight & Cross Training Day 23-05-2017

WOD (TIME CAP 25'):
4 rounds of:
  • 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 15 Toes To Bars
  • 10 Front Squats @50/30 Kg. (110/65 lbs.)
  • 15 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
  • 20 Push-Ups

WEIGHT TRAINING:
  • Strict Pull-Ups 5x10
  • Lat machine triangolo 4x10 @60 Kg.
  • Low Row 4x10 @60 Kg.
  • Pulldown ai cavi 4x15 @27,5 Kg.
  • Aperture laterali 4x12 @10 Kg.
  • Shoulder Press 4x10 @50 Kg.
  • Upper Back 4x12 @50 Kg.
  • Poliercolina 4x10 @30 Kg.
  • Manubrio dietro nuca 4x10 @10 Kg.



lunedì 22 maggio 2017

Weight & Cross Training Day 22-05-2017

WOD:
"COACH" (TIME CAP 30')
7 rounds of:
  • 7 Burpees
  • 7 Hang Power Cleans @50/25 Kg. (110/55 lbs.)
  • 7 Toes To Bars
  • 7 Push-Ups
  • 7 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 7 Front Squats @50/25 Kg. (110/55 lbs.)
  • 7 KB American Swings @24/16 Kg. (1.5/1 pood)

WEIGHT TRAINING:
  • Panca Piana 4x8 @70 Kg.
  • Croci ai cavi 4x12 @25 Kg.
  • Chest Incline 4x10 @50 Kg.
  • Pectoral Machine 4x10 @55 Kg.
  • Curl al cavo basso 4x10 @25 Kg.
  • Curl con manubri 4x10 @16 Kg.


sabato 20 maggio 2017

Cross Training Day 20-05-2017

WOD:
"LISA" (TIME CAP 25')
5 rounds of:
  • 2 Deadlifts @120/85 Kg. (265/190 lbs.) (+1 rep ogni giro)
  • 4 Pull-Ups (+2 reps)
  • 6 KB American Swings @24/16 Kg. (1.5/1 pood) (+3 reps)
  • 8 Box Jumps @75/60 cm. (30/24 in.) (+4 reps)
  • 10 Sit-Ups (+5 reps)

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