sabato 19 settembre 2020

Cross Training Day 19-09-2020

 WARM UP

3 giri di:
  • 15 Jumping Jacks
  • 10 Jumping Lunges
  • 5 Jump Squats

METCON
TEAM WOD (x2)
ALCOHOLIC BRITHDAY'S WOD
AMRAP 30':

  • 18 Burpees
  • 18 One Arm KB Push Presses (9 per braccio) @16712 Kg. (35/25 lbs.)
  • 18 Sit-Ups
  • 18 Push-Ups
  • 18 Affondi alternati con disco Sopra testa @20/15 Kg. (45/35 lbs.)
UN atleta esegue i 18 Burpees, l'altro esegue Double Unders per tutto il tempo occorrente, poi si invertono negli esercizi. Terminati entrambi i burpees, gli atleti bevono in sincro un bicchiere di Sangria. Finito il bicchiere si passa con la medesima modalità all'esercizio successivo.

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



giovedì 17 settembre 2020

Cross Training Day 17/18-09-2020

WARM UP
4 giri di:
  • 30 Jumping Jacks
  • 15 Leg Raises

STRENGHT
  • 5x5 HSPU

METCON
TIME CAP 12':
  • 10-20-30-40-50 KB American Swings @24/16 Kg. (55/35 lbs.)
  • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CORE WORK
TABATA (20" ON - 10" OFF x8 giri):
  • Plank Hold
  • V Sit-Ups



mercoledì 16 settembre 2020

Cross Training Day 16-09-2020

WARM UP
4 giri di:
  • 20 Jumping Lunges
  • 10 V Sit-Ups

STRENGHT
  • 5x5 PULL-UPS

METCON
5 giri di:
  • AMRAP 3' di:
    • 3 Power Cleans @60/40 Kg. (135/90 lbs.)
    • 6 Push-Ups
    • 9 Air Squats
  • 1' Riposo

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Flutter Kicks
  • Plank Hold



martedì 15 settembre 2020

Cross Training Day 15-09-2020

 WARM UP

3 giri di:
  • 5 Inchworms
  • 10 Shoulder Taps
  • 15 Russian Twists

STRENGHT
  • 5x5 OVERHEAD SQUATS

METCON
3 giri di (TIME CAP 20'):
  • 50 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 3 giri di:
    • 10 Toes To Bars
    • 10 KB One Arm Snatches (5 x braccio) @24/16 Kg. (55/35 lbs.)

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Hollow Kicks
  • Crunches



lunedì 14 settembre 2020

Cross Training Day 14-09-2020

WARM UP
3 giri di:
  • 25 Jumping Jacks
  • 20 Glute Bridges
  • 15 Sit-Ups

STRENGHT
  • 5x5 POWER CLEANS

METCON
TIME CAP 18':
  • 75 Thrusters @20/15 Kg. (46/35 lbs)
  • 50 Toes To Bars
  • 50 Thrusters @20/15 Kg. (46/35 lbs)
  • 25 Toes To Bars
  • 25 Thrusters @20/15 Kg. (46/35 lbs)

CORE WORK
3 giri di (30" ON - 30" OFF):
  • Plank to Push-Ups
  • Hollow Hold
  • Crunches



venerdì 11 settembre 2020

Cross Training Day 11-09-2020

WARM UP
3 giri di:
  • 5 Push-Ups
  • 10 Shoulder Taps
  • 20 Mountain Climbers

STRENGHT
  • 5x5 HANG POWER SNATCHES

METCON
EMOM 20' (4 giri totali):
  • Minuto 1: 10 Box Jumps Over @60/50 cm. (24/21 in.)
  • Minuto 2: 10 Pull-Ups
  • Minuto 3: 10 Jumping Lunges
  • Minuto 4: 15 Toes To Bars
  • Minuto 5: 30 Double Unders/Mountain Climbers

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • V Sit-Ups
  • Push-Ups


giovedì 10 settembre 2020

Cross Training Day 10-09-2020

WARM UP
3 giri di:
  • 15 Clapping Jacks
  • 15 Hollow Kicks
  • 5 Sprawls

STRENGHT
  • 5x5 PUSH PRESSES

METCON
25 giri di (TIME CAP 20'):
  • 5 Ball Slams @15/10 Kg. (35/25 lbs.)
  • 6 Air Squats
  • 7 Push-Ups

CORE WORK
40-30-20-10 ripetizioni di:
  • Crossover Toes Taps
  • Crunches