Cross Training Day 31-10-2016

Halloween time ....PAURAAAAA....

WARM UP: 
4 rounds of:

• 10 KB American Swings
• 10 Sit-Ups
• 10 Push-Ups
• 10 Jump Squats Squats

WOD:

4 rounds of: 

• 5 Front Squats @50/30 Kg. (110/65 lbs.)
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Toes To Bars
• 20 OH Lunges with plate @20/15 Kg. (45/33 lbs.)
• 25 Sit-Ups

CASH OUT:
5 rounds of:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank

Cross Training Day 29-10-2016

WARM UP: 
5 rounds of CINDY:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

WOD:

4 rounds of: 

• 4 Hang Power Snatch @40/27,5 Kg. (90/55 lbs.)
• 8 Front Squats @40/27,5 Kg. (90/55 lbs.)
• 12 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 16 Toes To Bars
• 50 Single Unders

CASH OUT:
5 rounds of:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank

Cross Training Day 28-10-2016

WARM UP: 

3 rounds of:

• 10 Wall Balls
• 10 Knees To Chest
• 10 Burpees
• 10 Sit-Ups

WOD:

3 rounds of: 
(2'30" Work - 30" Transition)

• 20 Single Unders + 5 Push Presses
• 4 Burpees + 10 KB American Swings
• 5 Deadlifts + 10 Knees To Chest

CASH OUT:

• Mobility

Cross Training Day 27-10-2016

WARM UP: 

3 rounds of:

• 10 KB American Swings @16(12 Kg. (1/0.75 pood)
• 10 Sit-Ups
• 10 Ball Slams  @15/10 Kg. (33/22 lbs)

WOD:

21-15-9 reps of:

• Hang Power Cleans @40/27,5 Kg. (90/55 lbs.)
• Toes To Bar
• Ball Slams  @15/10 Kg. (33/22 lbs)

CASH OUT:

5 rounds of:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank

Cross Training Day 26-10-2016

Cross Training Day 25-10-2016

Cross Training Day 24-10-2016

Comincia un'altra settimana :)

Cross Training Day 22-10-2016

Cross Training Day 21-10-2016

Rest day per me, ma non per i miei atleti :)

Weight & Cross Training Day 20-10-2016

Grande allenamento mattutino, anche se abbastanza pesantino :)

• Panca Piana 4x8 @70 Kg.
• Inclined Chest Press PURE 4x10 @50 Kg.
• Pectoral Machine 4x12 @45 Kg.
• Curl con manubri 4x10 @14 Kg.
• Curl al cavo basso 4x12 @22,5 Kg.
• Push Down alla poliercolina 4x10 @25 Kg.
• Manubrio dietro nuca 4x10 @10 Kg.
• 5K ROW

Cross Training Day 19-10-2016

Cross Training Day 18-10-2016

Cross Training Day 17-10-2016

Ricomincia un'altra settimana...

Cross Training Day 15-10-2016

• 5 Deadlifts @90/50 Kg. (200/110 lbs)
• 10 Front Suqats @40/30 Kg. (90/65 lbs.)
• 15 Toes To Bars
• 20 Sit-Ups
• 50 Singles Unders

Cross Training Day 14-10-2016

Giornata uggiosa :(

Cross Training Day 13-10-2016

Gradualmente alziamo l'asticella :)

Weight & Cross Training Day 12-10-2016

Dopo lungo tempo (e parecchi infortuni in serie)...di nuovo in pista :)

In memoria del mio amico Iug <3

• Panca Piana 4x8 @70 Kg.
• Inclined Chest Press PURE 4x10 @50 Kg.
• Pectoral Machine 4x12 @40 Kg.
• Curl con manubri 4x10 @14 Kg.
• Curl al cavo basso 4x12 @20 Kg.
• Push Down alla poliercolina 4x10 @25 Kg.
• Fune dietro nuca 4x10 @17,5 Kg.
• 5K ROW

Per la parte CrossFit, rimando alla foto ;)