Cross Training Day 25-01-2020

WARM UP
4 giri di:

• 10 Push-Ups
• 15 Sit-Ups
• 20 Affondi camminando

METCON
10 giri di (TIME CAP 25'):

• LADDER 2-20 Hang Power Cleans @50/27,5 Kg. (110/60 lbs.)
• LADDER 20-2 Jumping Ball Slams @10/5 Kg. (22/11 lbs.)

CORE WORK

3 giri di (30" ON - 30" OFF):

• Toes To Bars
• Double Unders

Cross Training Day 24-01-2020

WARM UP
3 giri di:

• 5 Burpees
• 10 V Sit-Ups
• 15 Mountain Climbers (Dx+Sx=1)

STRENGHT

• 5x3 CLUSTERS

METCON
EMOM 10' di:

• 5 Deadlifts @100/60 Kg. (225/135 lbs.)
• 7 Toes To Bars

CORE WORK

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

• Russian Twists
• Side Plank

Cross Training Day 23-01-2020

WARM UP
3 giri di:

• 25 Jumping Jacks
• 25 Crunches
• 25 Squat Jumps

STRENGHT

• 5x3 FRONT SQUATS

METCON
AMRAP 12' di:

• 2 Box Jumps Over @60/50 cm. (24/21 in.) (+2 reps ogni giro)
• 2 Toes To Bars (+2 reps)

CORE WORK

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

• Plank Hold

Cross Training Day 22-01-2020

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):

• Air Squats
• Push-Ups
• Burpees

STRENGHT

• 5x5 SUMO DEADLIFTS

METCON
TIME CAP 15'

• 50 Double Unders (x2 Singles)
• POI 
• 50-40-30-20-10 ripetizioni di:
• Affondi con disco @20/15 Kg. (45/35 lbs.)
• KB American Swings @24/16 Kg. (53/35 lbs.)
• POI
• 50 Double Unders (x2 Singles)

CORE WORK

2 giri (1' riposo tra i round)
AMRAP 2' di:

• 10 Sit-Ups
• 10 Reverse Sit-Ups

Cross Training Day 21-01-2020

WARM UP
4 giri:

• 1' Jumping Jacks
• 1' Worm Walk
• 30" Plank Hold

STRENGHT

• 5x3 PUSH PRESSES

METCON
3 giri (TIME CAP 15') di:

• 20 Alt. DB Snatches @20/14 Kg. (45/30 lbs.)
• 20 Wall Ball Shots@9/6,5 Kg. (20/14 lbs.)
• 20 Push-Ups
• 20 Burpees
• 20 Mountain Climbers (Dx+Sx=1)

CORE WORK

3 giri di:

• 15 Russian Twists (Dx+Sx=1) @12/8 Kg. (26/18 lbs.)
• 15 Alt. Toes Touches (Dx+Sx=1)

Cross Training Day 20-01-2020

WARM UP
3 giri di:

• 15 Jumping Jacks
• 15 Mountain Climbers (Dx+Sx=1)
• 15 V Sit-Ups

STRENGHT

• 5X5 HANG POWER SNATCHES

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 12 Burpees
• Minuto 2: 20 KB SDHP @32/24 Kg. (70/53 lbs.)
• Minuto 3: 20 Jumping Ball Slams @10/5 Kg. (22/11 lbs.)
• Minuto 4: 40 Double Unders

CORE WORK

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

• Toes To Bars
• Push-Ups

Cross Training Day 18-01-2020

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):

• Push-Ups
• Crunches
• Jumping Jacks

STRENGHT

• 5x5 DEADLIFTS

METCON
TEAM WOD (TIME CAP 25')
10 Giri totali (5 per atleta, alternandosi nei giri completi)

• 20 Burpees
• 20 V Sit-Ups
• 50 Double Unders (x2 Singles)

CORE WORK

3 giri di:

• 5 Strict Toes To Bars
• 10 Russian Twists (Dx+Sx=1)
• 15 Hollow Kicks