giovedì 22 agosto 2019

Cross Training Day 22-08-2019

STRENGHT
  • 5x5 BACK SQUATS
  • 5x5 BENCH PRESS
  • 5x5 PUSH PRESS

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

mercoledì 21 agosto 2019

Cross Training Day 21-08-2019

STRENGHT
  • 5x5 DEADLIFTS

METCON
TEAM WOD (team da 3, gli atleti si alternano ogni 30")
10 giri di:
  • 10 Pull-Ups
  • 10 Box Jumps @75/60 cm. (30/24 in.)
  • 10 Toes To Bars

CORE WORK
3 giri di:
  • 1' Plank Hold
  • 1' Superman Hold
  • 1' Hollow Hold


martedì 20 agosto 2019

Cross Training Day 20-08-2019

METCON
  • 5K Row
Coach: 20'29"

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

lunedì 19 agosto 2019

Cross Training Day 19-08-2019

STRENGHT
  • 5x5 FRONT SQUATS

METCON
TEAM WOD (team da 2-3, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20' di:
  • 15 Wall Ball Shots @9/6.5 Kg. (20/14 lbs.)
  • 15 Push-Ups HR
  • 15 Toes To Bars
  • 15 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 15 Jumping Lunges (DX+SX=1)


CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Leg Raise Alt.


giovedì 1 agosto 2019

Cross Training Day 01-08-2019

STRENGHT
  • 4x8 OVERHEAD SQUATS

METCON
5 giri di (TIME CAP 20'):
  • 5 Wall Climbs
  • 10 Snatch alternati con manubrio @20/14 Kg. (45/30 lbs.)
  • 15 Toes To Bars
  • 30 Double Unders (x3 Singles)

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


mercoledì 31 luglio 2019

Cross Training Day 31-07-2019

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta):
  • 66 Double Unders (x2 Singles)
  • 66 Front Squats @40/25 Kg. (90/55 lbs.)
  • 66 Push-Ups
  • 66 Pull-Ups
  • 66 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 66 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 66 Deadlifts @60/40 Kg. (135/90 lbs.)
  • 66 Ball Slams @10/5 Kg. (22/11 lbs.)
  • 66 Double Unders (x2 Singles)

CORE WORK
  • 1' Crunches
  • 1' Plank Hold
  • 1' Russian Twists
  • 1' Hollow Hold
  • 1' Leg Raise Alt.
  • 1' Plank Hold


martedì 30 luglio 2019

Cross Training Day 30-07-2019

STRENGHT
  • 5X5 PUSH PRESSES

METCON
AMRAP 6' di:
  • 6 Deadlifts @100/65 Kg. (225/145 lbs.)
  • 6 Bar Facing Burpees
QUINDI (SENZA RIPOSO)
AMRAP 5' di:
  • 30 Double Unders (x2 Singles)
  • 10 V Sit-Ups

CORE WORK
4 giri di:
  • 10 Ball Slams @10/5 Kg. (22/11 lbs.)
  • 15 Russian Twists
  • 20 Crunches