Cross Training Day 31-01-2017

WARM UP:
3 rounds of:

• 1' Rope Jumps
• 10 Pull-Ups
• 20 Sit-Ups

WOD:
5 rounds of:

• 5 Front Squats @50/35 Kg. (110/75 lbs.)
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Push-Ups
• 20 Sit-Ups

Weight & Cross Training Day 30-01-2017

WARM UP:
3 rounds of:

• 1' Mountain Climbers
• 1' Sit-Ups
• 1' Push-Ups

WOD:
AMRAP 15' of:

• 5 Clean & Presses @50/30 Kg. (110/65 lbs.)
• 10 Burpees
• 15 Toes To Bars

CASH OUT:
5 rounds of:

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

WEIGHT TRAINING:

• Bench Press 4x8 @70 Kg.
• Croci ai cavi 4x12 @30 Kg.
• Inclined Chest Press PURE 4x10 @50 Kg.
• Pectoral Machine 4x12 @50 Kg.
• Curl con manubri 4x8 @18 Kg.
• Curl al cavo basso 4x10 @22,5 Kg.

Cross Training Day 28-01-2017

WOD:
LADDER 10-1:

• KB American Swings @24/16 Kg. (1.5/1 pood)
• Deadlifts @90/65 Kg. (200/145 lbs.)
• Pull-Ups
• Toes to Bars

CASH OUT:
4 rounds of:

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

Cross Training Day 27-01-2017

WOD:
EMOM 15' of (at least 10 rounds): 

• 1 Push Press @50/30 Kg. (110/65 lbs.)
• 2 Front Squats @50/30 Kg. (110/65 lbs.)
• 3 Toes To Bars
• 4 Push-Ups

CASH OUT "ANNIE":
50-40-30-20-10 reps of:

• Double Unders
• Sit-Ups

Cross Training Day 26-01-2017

TEAM WOD (team da 2, un esercizio alla volta, uno esegue l'altro riposa):

• 10 Pull-Ups
• 20 Burpees 
• 30 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 40 Double Unders (x3 Singles)

CASH OUT:
5 rounds of:

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

Cross Training Day 25-01-2017

TEAM WOD (team of 2):

• 100 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• 150 Toes To Bars
• 200 Box Jumps @60/50 cm. (24/20 in.)
• 150 KB American Swings @24/16 Kg. (1.5/1 pood)
• 100  Thrusters @30/20 Kg. (65/45 lbs.)

Weight & Cross Training Day 23-01-2017

WARM UP: 

5' Rope Jumps

4 rounds of "CINDY" :

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

WOD:
4 rounds of:

• 10 Hang Power Clean & Presses @40/27,5 Kg. (90/60 lbs.)
• 15 Ball Slams @20/15 Kg (45/33 lbs.)
• 20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
• 25 Toes To Bars

WEIGHT TRAINING

• Bench Press 4x8 @70 Kg.
• Croci ai cavi 4x12 @25 Kg.
• Inclined Chest Press PURE 4x10 @50 Kg.
• Pectoral Machine 4x12 @50 Kg.
• Curl con manubri 4x8 @18 Kg.
• Curl al cavo basso 4x10 @22,5 Kg.

Cross Training Day 21-01-2017

WARM UP:

• 10' FQCCVP

WOD:
AMRAP 18' of:

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 15 Toes To Bars
• 20 Ball Slams @15/10 Kg. (33/22 lbs.)
• 25 Diamond Push-Ups

CASH OUT:
4 rounds of:

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

Cross Training Day 20-01-2017

WARM UP:

• 10' FQCCVP

WOD:
3 rounds of (45" work-15"rest):

• 1' Box Jumps @60/50 cm. (24/20 in.)
• 1' Wall Ball Shots @9/7Kg. (20/14 lbs.)
• 1' Declined Push-Ups
• 1' Toes To Bars
• 1' Pull-Ups
• 1' Hang Squat Cleans @40/27,5 Kg. (90/60 lbs.)

CASH OUT:
4 rounds of:

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

Cross Training Day 19-01-2017

WARM UP:

• 10' FQCCVP

WOD:
4 rounds of:

• 5 Wall Climbs
• 10 Barbell Lunges (each leg) @40/27,5 Kg. (90/60 lbs.)
• 15 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 25 Sit-Ups
• 40 Double Unders

CASH OUT:
4 rounds of:

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

Cross Training Day 18-01-2017

WARM UP:

• 24 Burpees (Thx to Ettore)

WOD:

• AMRAP 5' of: 
• 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 20 V Sit-Ups
• 2' REST THEN 
• AMRAP 5' of: 
• 10 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 20 Push-Ups
• 2' REST THEN 
• AMRAP 5' of: 
• 10 Burpees
• 20 KB American Swings @24/16 Kg. (1.5/1 pood)

CASH OUT:
4 rounds of:

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

Weight & Cross Training Day 16-01-2017

WARM UP: 
4 rounds of :

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

WOD:
4 rounds of:

• 10 Deadlifts @90/65 Kg. (200/145 lbs.)
• 20 KB American Swings @24/16 Kg. (1.5/1 pood)
• 30 Toes To Bars
• 40 Double Unders

WEIGHT TRAINING

• Bench Press 5x6 @70 Kg.
• Croci panca inclinata 4x10 @20 Kg.
• Inclined Chest Press PURE 4x10 @50 Kg.
• Croci ai cavi 3x12 @25 Kg.
• Curl con manubri 4x8 @18 Kg.
• Curl al cavo basso 4x10 @20 Kg.

Cross Training Day 14-01-2017

WARM UP:

• 5' Rope Jumps 

WOD:
5 rounds of:

• LADDER 10-2 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
• LADDER 20-4 Pull-Ups/Ring Rows
• LADDER 30-6 Toes To Bars
• LADDER 40-8 Sit-Ups
• LADDER 50-10 Double Unders/Mountain Climbers

CASH OUT:
5 rounds of:

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

Cross Training Day 13-01-2017

WARM UP:

• 5' Rope Jumps 

WOD:
AMRAP 18' of:

• 10 Push Presses/Front Squats @40/20 Kg. (90/45 lbs.)
• 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• 20 Ball Slams 15/10 Kg. (33/22 lbs.)
• 25 Sit-Ups
• 30 Single Rope Jumps

CASH OUT:
5 rounds of:

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

Cross Training Day 12-01-2017

WARM UP:

• 5' Rope Jumps  THEN 3 rounds of:

• 5 Burpees
• 10 KB American Swings
• 15 Sit-Ups

WOD:

• AMRAP 3' of: 
• 10 Push Presses/Front Squats @40/30 Kg. (90/65 lbs.)
• 10 KB American Swings @24/16 Kg. (1.5/1 pood)
• 1' REST THEN 
• AMRAP 4' of: 
• 15 Toes To Bars 
• 15 Double Unders 
• 1' REST THEN 
• AMRAP 5' of: 
• 20 Push-Ups 
• 20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)



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

Cross Training Day 11-01-2017

WARM UP: 
4 rounds of:

• 5 Pull-Ups
• 10 Mountain Climbers
• 15 Push-Ups
• 20 Sit-Ups

TEAM WOD (Team of 2):

• 50 Pull-Ups
• 60 Thrusters @30 Kg. (65 lbs.)
• 70 Ball Slams @15 Kg. (33 lbs.)
• 60 Toes To Bars
• 50 Burpees

CASH OUT:
3 rounds of:

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

Cross Training Day 10-01-2017

WARM UP: 
4 rounds of:

• 15 KB American Swings
• 25 Sit-Ups
• 35 Rope Jumps

WOD:

• 3 Wall Climbs
• 10 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 10 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 10 Toes To Bars
• 2 Wall Climbs
• 20 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 20 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 20 Toes To Bars
• 1 Wall Climb
• 30 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 30 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 30 Toes To Bars

CASH OUT:
5 rounds of:

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

Weight & Cross Training Day 09-01-2017

WARM UP: 

• 5 rounds of "CINDY"
• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

WOD:
4 rounds of:

• 7 Deadlifts @100/70 Kg. (225/155 lbs.)
• 14 Burpees Over The Bar
• 21 V Sit-Ups

CASH OUT:
"NINJA WARRIORS"

WEIGHT TRAINING

• Chest Press PURE 5x8 @70 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Inclined Chest Press PURE 4x12 @50 Kg.
• Curl con manubri 4x8 @16 Kg.
• Curl con bilanciere 4x10 @30 Kg.

Cross Training Day 07-01-2017

WARM UP: 

• 5' Rope Jumps
• 5' Sit-Ups

WOD:
5 rounds of:

• 25 Push-Ups
• 15 Toes To Bars
• 5 Front Squats @60/35 Kg. (135/75 lbs.)
• 15 KB American Swings @24/16 Kg. (1.5/1 pood)
• 25 Double Unders

CASH OUT:
5 rounds of:

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

Cross Training Day 05-01-2017

WARM UP: 
4 rounds of:

• 30 Rope Jumps
• 25 Sit-Ups
• 20 Air Squats

WOD:
3 rounds of:

• 10 Deadlifts @100/65 Kg. (220/145 lbs.)
• 20 OH Lunges with plate @20/15 Kg. (45/33 lbs.)
• 30 Toes To Bars
• 40 Box Jumps @60/50 cm. (24/20 in.)
• 50 Double Unders

CASH OUT:
4 rounds of:

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

Cross Training Day 03-01-2017

WARM UP: 
4 rounds of:

• 30 Rope Jumps
• 25 Sit-Ups
• 20 Air Squats

WOD:
AMRAP 18' of:

• 5 Hang Squat Cleans @50/27,5 Kg. (110/60 lbs.) 
• 10 Pull-Ups 
• 15 Toes To Bars 
• 20 Push-Ups 
• 25 Double Unders

CASH OUT:
5 rounds of:

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