sabato 24 ottobre 2020

Cross Training Day 24-10-2020

WARM UP
3 giri:
  • 30 Jumping Jacks
  • 20 Russian Twists
  • 10 Push-Ups HR

STRENGHT
  • 5x3 POWER CLEANS

METCON

TIME CAP 25'
50-40-30-20-10 ripetizioni di:
  • Double Unders (x2 Singles)
  • Toes To Bars
  • KB SDHP @32/24 Kg. (70/53 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches completi
  • Reverse Crunches

giovedì 22 ottobre 2020

Cross Training Day 22/23-10-2020

WARM UP
"FLOWER by Moby" Squats

Ogni volta che nella canzone Moby canta "Green Sally Down" si scende in Squat e vi si rimane finché non dice "Green Sally Up".

STRENGHT
  • 5x3 POWER SNATCHES

METCON
5 giri di:
  • AMRAP 3' di:
    • 4 Double Shot Sprawls
    • 8 Jumping Lunges (Dx+Sx=2)
    • 12 V Sit-Ups
  • 1' Riposo

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Mountain Climbers
  • Toes To Bars





mercoledì 21 ottobre 2020

Cross Training Day 21-10-2020

WARM UP
4 giri di:
  • 5 Sprawls
  • 10 Crunches Completi
  • 15 Air Squats

METCON
TEAM WOD (x2 1M-1F)
TIME CAP 20':
  • 80 Toes To Bars
  • 80 KB One Arm Thrusters @16/12 Kg. (35/25 lbs.) (Dx+Sx=2)
  • 80 KB Lateral Lunges @16/12 Kg. (35/25 lbs.) (Dx+Sx=1)
  • 80 KB Russian Twists @16/12 Kg. (35/25 lbs.) (Dx+Sx=1)
  • 80 Sit-Ups
Gli atleti si dividono le ripetizioni, lavorando per 30" alternandosi.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Double Unders
  • Plank Hold

lunedì 19 ottobre 2020

Cross Training Day 19/20-10-2020

WARM UP
3 giri:
  • 10 Squat Jumps
  • 10 Push-Ups
  • 10 Sit-Ups Gambe Tese

STRENGHT
  • 5-5-3-3-1-1 PUSH JERKS (dal rack)

METCON
3 giri di (TIME CAP 15'):
  • 10 Reverse Burpees
  • 20 KB American Swings @34/15 Kg. (53/35 lbs.)
  • 19 Burpees
  • 40 Double Unders (100 Singles)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Side Plank Hold

sabato 17 ottobre 2020

Cross Training Day 17-10-2020

WARM UP
3 giri di:
  • 10 Plank To Push-Ups
  • 20 Glute Bridges
  • 30 Jumping Jacks

STRENGHT
  • 5-5-3-3-1-1 DEADLIFTS

METCON
"CINDY"
AMRAP 20':

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

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists con disco @10/5 Kg. (22/11 lbs.)



venerdì 16 ottobre 2020

Cross Training Day 16-10-2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 15 Crunches
  • 30 Lateral Hops

STRENGHT
  • 5-5-3-3-1-1 CLEANS

METCON
AMRAP 15':
  • 10 Burpees
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 30 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK
TEAM x2
  • 100 Medball Sit-Ups @10/5 Kg. (22/11 lbs.)



mercoledì 14 ottobre 2020

Cross Training Day 14/15-10-2020

WARM UP
3 giri di:
  • 20 Glute Bridges
  • 20 Crunches
  • 20 Jumping Jacks

STRENGHT

  • 5x3 SNATCHES

METCON
  • AMRAP 4' di:
    • 5 Chest To Bar Pull-Ups
    • 10 Toes To Bars
  • 1' Riposo
  • AMRAP 4' di:
    • 5 Push Presses @50/30 Kg. (110/65 lbs.)
    • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 1' Riposo
  • AMRAP 4' di:
    • 5 Front Squats @50/30 Kg. (110/65 lbs.)
    • 10 Jumping Lunges (Dx+Sx=2)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold