venerdì 10 luglio 2020

Cross Training Day 10-07-2020

WARM UP
3 giri di:
  • 10 Plank To Push-Ups
  • 10 Air Thrusters
  • 10 Jumping Jacks

STRENGHT
  • 5x5 POWER SNATCHES

METCON
TIME CAP 15':
  • LADDER 1-10: Pull-Ups/Elevated Ring Rows
  • LADDER 10-1 (per braccio): KB One Arm Snatches @16/12 Kg. (35/25 lbs.)


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


giovedì 9 luglio 2020

Cross Training Day 09-07-2020

WARM UP
3 giri di:
  • 10 Air Squats
  • 10 Shoulder Taps
  • 10 Sit-Ups

STRENGHT
  • 5x5 POWER CLEANS

METCON
AMRAP 15' di:
  • 30 Box Jumps Over @60/50 cm. (24/21 in.)
  • 20 Toes To Bars
  • 10 Hang Power Cleans @40/25 Kg. (90/55 lbs.)

CORE WORK
3 giri di:
  • 1' Crunches
  • 1' Reverse Crunches
  • 1' Double Unders


mercoledì 8 luglio 2020

Cross Training Day 08-07-2020

WARM UP
3 giri di:
  • 10 KB Russian Swings @16/12 Kg. (35/25 lbs.)
  • 10 KB SDHP
  • 10 KB Thrusters

METCON
TEAM WOD (x2: si alternano le ripetizioni, ma lavora un solo atleta per volta)
TIME CAP 20':
  • 250 Double Unders/Jumping Jacks
  • 200 V Sit-Ups
  • 150 Jumping Lunges (Dx+Sx=1)
  • 100 Push-Ups
  • 80 Burpees
  • 60 Double KB Floor Presses @16/12 Kg. (35/25 lbs.)

CORE WORK
DOUBLE TABATA (40" lavoro - 20" pausa x 8 giri)
  • Hollow Kicks
  • Russian Twists


martedì 7 luglio 2020

Cross Training Day 07-07-2020

WARM UP
3 giri di:
  • 20 Double Unders
  • 15 Sit-Ups
  • 10 Shoulder Taps

METCON
5 giri di:
E3MOM (ogni 3'):
  • 25 Double Unders/Jumping Jacks
  • 10 Push Presses @40/25 Kg. (90/55 lbs.)
  • 10 Toes To Bars
  • 10 Front Squats @40/25 Kg. (90/55 lbs.)

CORE WORK
3 giri di:
  • 30" Plank Hold
  • 30" Side Plank Hold (Dx)
  • 30" Side Plank Hold (Sx)
  • 30" Riposo


lunedì 6 luglio 2020

Cross Training Day 06-07-2020

WARM UP
3 giri di:
  • 4 Inchworms
  • 8 Jump Squats 
  • 12 Hollow Kicks

METCON
10 giri di (TIME CAP 25'):
  • 10 Ball Slams @15/10 Kg.(33/22 lbs.)
  • 10 KB SDHP @32/24 Kg.(70/53 lbs.)
  • 10 Sprawls
  • 10 Reverse Burpees

CORE WORK
5 giri di:
  • 40" Sit-Ups
  • 40" Scissor Kicks
  • 40" Double Unders/Jumping Jacks



sabato 4 luglio 2020

Cross Training Day 04-07-2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 10 Mountain Climbers
  • 10 Sit-Ups

METCON
TEAM WOD (x2 si alterna il lavoro ogni 30")
6 giri di:
  • Max Reps Burpees
  • Max Reps KB American Swings @24/16 Kg. (53/35 lbs.)
  • Max Reps Box Dips
  • Max Reps V Sit-Ups

CORE WORK
3 giri (40" lavoro - 20" pausa)
  • Double Unders
  • Crunches
  • Flutter Kicks


venerdì 3 luglio 2020

Cross Training Day 03-07-2020

WARM UP
2 giri di:
  • 15 V Sit-Ups
  • 9 Sprawls
  • 3 Wall Climbs

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
AMRAP 10' di:
  • 10 Pull-Ups/Elevated Feet Ring Rows
  • 30 Double Unders (75 Singles)
RIPOSO 2'
AMRAP 10' di:
  • 10 Toes To Bars
  • 10 One Arm KB OH Reverse Lunges @16/12 Kg. (35/26 lbs.)

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