Cross Training Day 22-08-2019

STRENGHT

• 5x5 BACK SQUATS
• 5x5 BENCH PRESS
• 5x5 PUSH PRESS

CORE WORK
4 giri di:

• 1' Crunches
• 1' Reverse Crunches
• 1' Plank Hold

Cross Training Day 21-08-2019

STRENGHT

• 5x5 DEADLIFTS

METCON
TEAM WOD (team da 3, gli atleti si alternano ogni 30")
10 giri di:

• 10 Pull-Ups
• 10 Box Jumps @75/60 cm. (30/24 in.)
• 10 Toes To Bars

CORE WORK
3 giri di:

• 1' Plank Hold
• 1' Superman Hold
• 1' Hollow Hold

Cross Training Day 20-08-2019

METCON

• 5K Row

Coach: 20'29"

CORE WORK
5 giri di:

• 1' Crunches
• 1' Reverse Crunches
• 1' Plank Hold

Cross Training Day 19-08-2019

STRENGHT

• 5x5 FRONT SQUATS

METCON
TEAM WOD (team da 2-3, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20' di:

• 15 Wall Ball Shots @9/6.5 Kg. (20/14 lbs.)
• 15 Push-Ups HR
• 15 Toes To Bars
• 15 KB SDHP @32/24 Kg. (70/53 lbs.)
• 15 Jumping Lunges (DX+SX=1)

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Crunches
• Leg Raise Alt.

Cross Training Day 01-08-2019

STRENGHT

• 4x8 OVERHEAD SQUATS

METCON
5 giri di (TIME CAP 20'):

• 5 Wall Climbs
• 10 Snatch alternati con manubrio @20/14 Kg. (45/30 lbs.)
• 15 Toes To Bars
• 30 Double Unders (x3 Singles)

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Hollow Hold
• Superman Hold

Cross Training Day 31-07-2019

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta):

• 66 Double Unders (x2 Singles)
• 66 Front Squats @40/25 Kg. (90/55 lbs.)
• 66 Push-Ups
• 66 Pull-Ups
• 66 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 66 KB American Swings @24/16 Kg. (53/35 lbs.)
• 66 Deadlifts @60/40 Kg. (135/90 lbs.)
• 66 Ball Slams @10/5 Kg. (22/11 lbs.)
• 66 Double Unders (x2 Singles)

CORE WORK

• 1' Crunches
• 1' Plank Hold
• 1' Russian Twists
• 1' Hollow Hold
• 1' Leg Raise Alt.
• 1' Plank Hold

Cross Training Day 30-07-2019

STRENGHT

• 5X5 PUSH PRESSES

METCON

AMRAP 6' di:

• 6 Deadlifts @100/65 Kg. (225/145 lbs.)
• 6 Bar Facing Burpees

QUINDI (SENZA RIPOSO)
AMRAP 5' di:

• 30 Double Unders (x2 Singles)
• 10 V Sit-Ups

CORE WORK

4 giri di:

• 10 Ball Slams @10/5 Kg. (22/11 lbs.)
• 15 Russian Twists
• 20 Crunches