mercoledì 29 marzo 2017

Cross Training Day 29-03-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
AMRAP 20' of: 
  • 3 Hang Power Cleans @45/30 Kg. (100/65 lbs.) (+3 reps each round)
  • 6 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.) (+6 reps)
  • 9 Toes To Bars (+9 reps)
  • 12 Push-Ups (+12 reps)
  • 15 Double Unders (SUB Tuck Jumps) (+15 reps)

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


martedì 28 marzo 2017

Cross Training Day 28-03-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
4 rounds (ognuno) of (TIME CAP 25'): 
  • 5 Inverted Burpees
  • 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
  • 15 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 25 Sit-Ups


lunedì 27 marzo 2017

Weight & Cross Training Day 27-03-2017

WOD:
5 rounds of (TIME CAP 25'):
  • 5 Power Cleans @45/32,5 Kg. (100/70 lbs.)
  • 10 Barbell Lunges @45/32,5 Kg. (100/70 lbs.)
  • 15 KB Sumo Deadlift High Pulls @24/16 Kg. (1,5/1 pood)
  • 20 Toes To Bars
  • 25 Double Unders (SUB Tuck Jumps)

WEIGHT TRAINING:
  • Inclined Chest Press PURE 4x8 @60 Kg.
  • Croci ai cavi 4x12 @30 Kg.
  • Panca Piana 4x10 @60 Kg.
  • Pectoral Machine 3x12 @55 Kg.
  • Curl al cavo basso 4x10 @27,5 Kg.
  • Curl con manubri 4x10 @16 Kg.


sabato 25 marzo 2017

Cross Training Day 25-03-2017

WOD:
21-15-9 reps of (TIME CAP 20'):
  • Clusters @40/27,5 Kg. (90/60 lbs.)
  • Burpees over the bar

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


venerdì 24 marzo 2017

Cross Training Day 24-03-2017

WOD:
4 rounds of (TIME CAP 20'):
  • 10 Hang Squat Cleans @40/27,5 Kg. (90/60 lbs.)
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 30 Push-Ups
  • 40 Sit-Ups
  • 50 Double Unders (SUB Tuck Jumps)

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


giovedì 23 marzo 2017

Weight & Cross Training Day 23-03-2017

WOD:
AMRAP 18' of:
  • 5 Front Squats @60/35 Kg. (135/80 lbs.)
  • 10 Pull-Ups
  • 15 Box Jumps @75/60 cm. (30/24 in.)
  • 20 Toes To Bars

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

WEIGHT TRAINING:
  • Aperture laterali 4x10 @12 Kg.
  • Arnold Press 4x10 @18 Kg.
  • Upper Back 4x12 @655 Kg,
  • Curl al cavo basso 4x10 @25 Kg.
  • Curl con manubri 4x10 @16 Kg.
  • Poliercolina 4x10 @30 Kg.
  • Manubrio dietro nuca 4x10 @10 Kg.
  • Panca Piana 4x8@60 Kg.
  • Croci ai cavi 4x12 @25 Kg.
  • Inclined Chest Press PURE 3x10 @50 Kg.
  • Pectoral machine 3x12 @50 Kg.


mercoledì 22 marzo 2017

Cross Training Day 22-03-2017

WOD:
4 rounds of (TIME CAP 20'):
  • 7 Thrusters @42,5/30 Kg. (90/60 lbs.)
  • 14 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 21 Toes To Bars
  • 28 Double Unders (SUB Tuck Jumps)

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