martedì 16 luglio 2019

Cross Training Day 16-07-2019

SKILL
  • 3' WALL BALL SHOTS @9/6,5 Kg. (20/14 lbs.)

METCON
LADDER 1-15 (15 giri totali):
  • Ball Slams @10/5 Kg. (22/11 lbs.)
  • Pull-Ups
  • Pistol Squats (x gamba)
  • Sit-Ups


lunedì 15 luglio 2019

Cross Training Day 15-07-2019

STRENGHT
  • 5 x [1 POWER SNATCH + 3 OVERHEAD SQUATS]

METCON
10 giri di (TIME CAP 15'):
  • 12 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 9 Push-Ups
  • 6 Toes To Bars


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


sabato 13 luglio 2019

Cross Training Day 13-07-2019

STRENGHT
  • 5-4-3-2-1 POWER CLEANS

METCON
(TIME CAP 15'):
  • 34 Pull-Ups
  • 38 Burpees
  • 53 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 77 Ball Slams @10/5 Kg. (22/11 lbs.)
  • 100 Double Unders (x2 Singles)

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


venerdì 12 luglio 2019

Cross Training Day 12-07-2019

STRENGHT
  • 5x5 SPLIT JERKS

METCON
2 giri di (TIME CAP 10' PER ROUND):
  • 50 Sit-Ups
  • 50 Push-Ups
  • 50 Toes To Bars
  • 50 Double Unders (x2 Singles)
5' di pausa tra un round e l'altro.



giovedì 11 luglio 2019

Cross Training Day 11-07-2019

METCON
6 giri di: (30" Work-30" Rest - TIME CAP 20')
  • 10 Wall Ball Shots @9 Kg. (20lbs.)
  • 10 KB American Swings @16 Kg. (35 lbs.)
  • 10 V Sit-Ups
  • 10 Burpees su disco @20 Kg. (45 lbs.)

COOL DOWN
ANNIE
50-40-30-20-10 ripetizioni di:
  • Double Unders
  • Sit-Ups


mercoledì 10 luglio 2019

Cross Training Day 10-07-2019

STRENGHT
  • 5-4-3-2-1 DEADLIFTS

METCON
TEAM WOD (team da 2, gli atleti si alternano ogni 30")
AMRAP 18' di:
  • 18 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 18 KB American Swings @24/16 Kg. (55/35 lbs.)
  • 18 Box Jumps @60/50 cm. (24/21 in.)
  • 18 Burpees su disco @20 Kg. (45 lbs.)


martedì 9 luglio 2019

Cross Training Day 09-07-2019

STRENGHT
  • 5x5 HANG SQUAT CLEANS

METCON
EMOM 15' (5 giri totali):
  • Minuto 1: 15 Box Jumps @60/50 cm. (24/20 in.)
  • Minuto 2: 30 Sit-Ups
  • Minuto 3: 45 Double Unders (x2 Singles)


CORE WORK
4 giri di:
  • 1' Crunches
  • 1' Russian Twists
  • 1' Plank Hold