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

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

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

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

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.)

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.)

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