venerdì 27 novembre 2020

Cross Training Day 27-11-2020

WARM UP
3 giri di:
  • 5 Sprawls
  • 15 Hollow Kicks
  • 25 Lateral Hops

METCON
TIME CAP 20':
  • LADDER 10-1 One Arm KB Snatches (per braccio)
  • LADDER 1-10 KB Goblet Lunges (Dx+Sx=1)
  • 10 Sit-Ups

CORE WORK
6 giri (30" ON - 15" OFF) di:
  • Plank Hold
  • Alt. Leg Raises



giovedì 26 novembre 2020

Cross Training Day 26-11-2020

WARM UP
4 giri di:
  • 20 Glute Bridges
  • 20 Crunches
  • 20 Jumping Jacks

METCON
5 giri di (TIME CAP 15'):
  • 15 KB American Swings Sit-Ups
  • 15 Jump Squats
  • 10 KB One Arm Bent Over Row (per braccio)
  • 10 Roll-Ups

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



mercoledì 25 novembre 2020

Cross Training Day 25-11-2020

WARM UP
3 giri di:
  • 15 Push-Ups
  • 10 Affondi Alternati
  • 5 Sprawls

METCON

AMRAP 18' di:
  • 3 Giri di:
    • 30 V Sit-Ups
    • 25 Push-Ups HR
    • 20 Burpees
  • poi (fino alla fine dei 18 minuti)
    • 50 Double Unders/Mountain Climbers
    • 10 Jumping Lunges
Il risultato finale è il numero dei giri completati degli ultimi due esercizi.

CORE WORK
4 giri di:
  • 45" Crunches
  • 45" Reverse Crunches
  • 30" Plank Hold



martedì 24 novembre 2020

Cross Training Day 24-11-2020

WARM UP
4 giri di:
  • 12 Shoulder Taps
  • 8 Glute Bridges
  • 4 Sprawls

METCON
3 giri di (TIME CAP 20'):
  • 60 Jumping Jacks
  • 50 Double Down Squats
  • 40 Sit-Ups
  • 30 Affondi Posteriori Alternati (Dx+Sx=2)
  • 20 Push-Ups
  • 10 Crossover Toe Touches

CORE WORK
3 giri di:
  • 30 Double Unders
  • 30 Alt. Leg Raises
  • 30 Crunches



lunedì 23 novembre 2020

Cross Training Day 23-11-2020

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

METCON
4 giri di:
  • AMRAP 4' di:
    • 4 Chair. Pistol Squats (per gamba)
    • 6 KB One Arm Push Presses (per braccio)
    • 10 Hollow Kicks
  • 1' Riposo

CORE WORK
3 giri di:
  • 25 Double Unders
  • 25 Russian Twists (Dx+Sx=1)
  • 25 Flutter Kicks



sabato 21 novembre 2020

Cross Training Day 21-11-2020

WARM UP
3 giri:
  • 5 Inchworms
  • 10 Push-Ups
  • 15 Air Squats

METCON
10 giri di (TIME CAP 25'):
  • 15 KB One Arm Floor Presses (5 per braccio)
  • 10 KB One Arm Bent Over Row (10 per braccio)
  • 10 Jumping Lunges (Dx+Sx=1)
  • 10 Reverse Burpees

CORE WORK
  • 50 Russian Twists (Dx+Sx=1)
  • 50 Sit-Ups
  • 50 Leg Raises



venerdì 20 novembre 2020

Cross Training Day 20-11-2020

WARM UP
5 giri:
  • 30" Jumping Jacks
  • 30" Crunches completi

METCON
TIME CAP 12'
25-20-15-10-5 ripetizioni di:
  • Chair Step-Ups
  • Sit-Ups
  • KB SDHP
  • Mountain Climbers (Dx+Sx=1)

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