martedì 19 settembre 2017

Cross Training Day 19-09-2017

WOD "HAPPY B.DAY COACH":

3 rounds of: (TIME CAP 30')
  • 17 Push Presses @40/27,5 Kg. (90/60 lbs.)
  • 17 Burpees
  • 17 Toes To Bars
  • 17 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 17 Push-Ups
  • 51 Double Unders (x3 Singles)


lunedì 18 settembre 2017

Weight & Cross Training Day 18-09-2017

WOD: (TIME CAP 30')
  • 25-20-15-10-5 Front Squats @40/27,5 Kg. (90/60 lbs.)
  • 5-10-15-20-25 Toes To Bars
THEN (NO REST)
  • 50-40-30-20-10 Double Unders (x3 Singles)
  • 10-20-30-40-50 KB American Swings @16/12 Kg. (1/0.75 pood)


sabato 16 settembre 2017

Cross Training Day 16-09-2017

WOD:
21-15-9 reps of: (TIME CAP 15')
  • SDHP con bilanciere @40/27,5 Kg. (90/60 lbs.)
  • Push Presses @40/27,5 Kg. (90/60 lbs.)
  • Burpees


venerdì 15 settembre 2017

Cross Training Day 15-09-2017

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

8 rounds of: (TIME CAP 30')
  • 5 Clusters @40/27,5 Kg. (90/60 lbs.)
  • 10 Chest To Bar Pull-Ups
  • 15 Toes To Bars
  • 20 Affondi con Bilanciere @40/27,5 Kg. (90/60 lbs.)
  • 25 Double Unders (x3 Singles)


giovedì 14 settembre 2017

Weight & Cross Training Day 14-09-2017

WOD:
EMOM 14' of:
  • EVEN: 10 Pull-Ups
  • ODD: 15 Wall Ball Shots 9/6,5 Kg. (20/14 lbs.)

WEIGHT TRAINING:
  • Deadlift 5x6 @130 Kg.
  • Pull-Ups 4x10
  • Lat machine presa inversa 4x10 @60 Kg.
  • Pulldown ai cavi 3x15 @25 Kg.
  • French Press  4x10 @40 Kg.
  • Poliercolina 4x10 @35 Kg.


mercoledì 13 settembre 2017

Cross Training Day 13-09-2017

WOD:
AMRAP 20' of:
  • 5 Wall Climbs
  • 10 (per gamba) Affondi con disco @20/15 Kg. (45/33 lbs.)
  • 15 Pull-Ups
  • 20 Sit-Ups
  • 25 Double Unders (x3 Single)


martedì 12 settembre 2017

Cross Training Day 12-09-2017

WOD:
4 rounds of: (TIME CAP 20')
  • 5 Power Cleans @40/27,5 Kg. (90/60 lbs.)
  • 10 Affondi con bilanciere @40/27,5 Kg. (90/60 lbs.)
  • 20 KB Snatches (10 per braccio) @16/12 kg. (1/0.75 pood)
  • 30 Toes To Bars