venerdì 31 luglio 2020

Cross Training Day 31-07-2020

WARM UP
3 giri di:
  • 10 Push-Ups
  • 15 Flutter Kicks
  • 20 Jumping Jacks

STRENGHT
  • 5x3 BENCH PRESS

METCON
LADDER 8-1-8 di (TIME CAP 25'):
  • KB SDHP @32/24 Kg. (70/55 lbs.)
  • Affondi alternati con bilanciere (per gamba) @50/30 Kg. (110/65 lbs.)
  • Toes To Bars

CORE WORK
10 giri di:
  • 30" Crunches
  • 30" Reverse Crunches


giovedì 30 luglio 2020

Cross Training Day 30-07-2020

WARM UP
3 giri di:
  • 30 Double Unders
  • 20 Russian Twists
  • 10 Shoulder Taps

STRENGHT
  • 5x10 AFFONDI ALETRNATI CON BILANCIERE

METCON
LADDER 10-1 di (TIME CAP 15'):
  • Box Jumps @75/60 cm. (30/24 in.)
  • Sit-Ups
  • Push-Ups
  • Toes To Bars

CORE WORK
3 giri di:
  • 1' Crunches
  • 1' Reverse Crunches
  • 1' Plank Hold


mercoledì 29 luglio 2020

Cross Training Day 29-07-2020

WARM UP
3 giri di:
  • 6 Jumping Lunges
  • 12 Plank To Push-Ups
  • 18 Crunches

STRENGHT
  • 5x5 DEADLIFTS

METCON
3 giri di
AMRAP 5':
  • 3 Burpees
  • 5 Pull-Ups
  • 7 Toes To Bars
1' di pausa tra i giri. Si riprende da dove ci si è fermati.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Alt. Leg Raises


martedì 28 luglio 2020

Cross Training Day 28-07-2020

WARM UP
3 giri di:
  • 10 Affondi Alternati
  • 10 Air Thrusters
  • 10 Push-Ups

STRENGHT
  • 4x10 SQUAT CLEANS

METCON
5 giri (TIME CAP 20') di:
  • 50 Double Unders (x2 Singles)
  • 10 One Arm Push Presses (per braccio) @24/16 Kg. (55/35 lbs.)
  • 15 Toes To Bars

CORE WORK
4 giri (45" lavoro - 15" pausa) di
  • Plank Hold
  • Hollow Kicks
  • Russian Twists


lunedì 27 luglio 2020

Cross Training Day 27-07-2020

WARM UP
3 giri di:
  • 20 Jumping Jack
  • 15 Shoulder Taps
  • 10 Affondi Laterali

STRENGHT

  • 4x8 THRUSTERS (ogni 2')

METCON
AMRAP 18' di:
  • 1 Inverted Burpee (+1 rep ogni giro)
  • 2 V Sit-Ups (+2 reps)
  • 3 Push-Ups(+3 reps)
  • 4 Air Squats su Medball (+4 reps)


CORE WORK
  • 100 Crunches
  • 100 Reverse Crunches
  • 100 Russian Twists (Dx+Sx=1)


venerdì 24 luglio 2020

Cross Training Day 24-07-2020

WARM UP
3 giri di:
  • 10 Push-Ups
  • 15 Sit-Ups
  • 20 Air Squats

STRENGHT
  • 5x3 PUSH JERKS (Ogni 2")

METCON
EMOM 20' (4 giri totali):
  • Minuto 1: 5 Box Jumps Over @75/60 cm. (30/24 in.)
  • Minuto 2: 5 Burpees TTB
  • Minuto 3: 5 (per braccio) One Arm KB Snatches @24/16 Kg. (53/35 lbs.)
  • Minuto 4: 5 Double KB Deadlifts @32/24 Kg. (70/53 lbs.)
  • Minuto 5: 5 Front Squats @60/30 Kg. (135/65 lbs.)

CORE WORK
3 giri di:
  • 15 Sit-Ups con disco @10/5 Kg. (22/10 lbs.)
  • 15 Russian Twists con disco @10/5 Kg. (22/10 lbs.) (Dx+Sx=1)
  • 15 Glute Bridges con disco @10/5 Kg. (22/10 lbs.)


giovedì 23 luglio 2020

Cross Training Day 23-07-2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 10 Superman
  • 10 Jumping Jacks

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
50 giri di:
  • 1 HSPU/Wall Climb
  • 3 Air Squats
  • 5 Sit-Ups


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