sabato 25 gennaio 2020

Cross Training Day 25-01-2020

WARM UP
4 giri di:
  • 10 Push-Ups
  • 15 Sit-Ups
  • 20 Affondi camminando

METCON
10 giri di (TIME CAP 25'):
  • LADDER 2-20 Hang Power Cleans @50/27,5 Kg. (110/60 lbs.)
  • LADDER 20-2 Jumping Ball Slams @10/5 Kg. (22/11 lbs.)

CORE WORK
3 giri di (30" ON - 30" OFF):
  • Toes To Bars
  • Double Unders



venerdì 24 gennaio 2020

Cross Training Day 24-01-2020

WARM UP
3 giri di:
  • 5 Burpees
  • 10 V Sit-Ups
  • 15 Mountain Climbers (Dx+Sx=1)

STRENGHT
  • 5x3 CLUSTERS

METCON
EMOM 10' di:
  • 5 Deadlifts @100/60 Kg. (225/135 lbs.)
  • 7 Toes To Bars

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • Side Plank


giovedì 23 gennaio 2020

Cross Training Day 23-01-2020

WARM UP
3 giri di:
  • 25 Jumping Jacks
  • 25 Crunches
  • 25 Squat Jumps

STRENGHT
  • 5x3 FRONT SQUATS

METCON
AMRAP 12' di:
  • 2 Box Jumps Over @60/50 cm. (24/21 in.) (+2 reps ogni giro)
  • 2 Toes To Bars (+2 reps)

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


mercoledì 22 gennaio 2020

Cross Training Day 22-01-2020

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):
  • Air Squats
  • Push-Ups
  • Burpees

STRENGHT
  • 5x5 SUMO DEADLIFTS

METCON
TIME CAP 15'
  • 50 Double Unders (x2 Singles)
  • POI 
  • 50-40-30-20-10 ripetizioni di:
    • Affondi con disco @20/15 Kg. (45/35 lbs.)
    • KB American Swings @24/16 Kg. (53/35 lbs.)
  • POI
  • 50 Double Unders (x2 Singles)

CORE WORK
2 giri (1' riposo tra i round)
AMRAP 2' di:
  • 10 Sit-Ups
  • 10 Reverse Sit-Ups


martedì 21 gennaio 2020

Cross Training Day 21-01-2020

WARM UP
4 giri:
  • 1' Jumping Jacks
  • 1' Worm Walk
  • 30" Plank Hold

STRENGHT
  • 5x3 PUSH PRESSES

METCON
3 giri (TIME CAP 15') di:
  • 20 Alt. DB Snatches @20/14 Kg. (45/30 lbs.)
  • 20 Wall Ball Shots@9/6,5 Kg. (20/14 lbs.)
  • 20 Push-Ups
  • 20 Burpees
  • 20 Mountain Climbers (Dx+Sx=1)

CORE WORK
3 giri di:
  • 15 Russian Twists (Dx+Sx=1) @12/8 Kg. (26/18 lbs.)
  • 15 Alt. Toes Touches (Dx+Sx=1)


lunedì 20 gennaio 2020

Cross Training Day 20-01-2020

WARM UP
3 giri di:
  • 15 Jumping Jacks
  • 15 Mountain Climbers (Dx+Sx=1)
  • 15 V Sit-Ups

STRENGHT
  • 5X5 HANG POWER SNATCHES

METCON
EMOM 16' (4 giri totali):
  • Minuto 1: 12 Burpees
  • Minuto 2: 20 KB SDHP @32/24 Kg. (70/53 lbs.)
  • Minuto 3: 20 Jumping Ball Slams @10/5 Kg. (22/11 lbs.)
  • Minuto 4: 40 Double Unders

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Toes To Bars
  • Push-Ups



sabato 18 gennaio 2020

Cross Training Day 18-01-2020

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):
  • Push-Ups
  • Crunches
  • Jumping Jacks

STRENGHT
  • 5x5 DEADLIFTS

METCON
TEAM WOD (TIME CAP 25')
10 Giri totali (5 per atleta, alternandosi nei giri completi)
  • 20 Burpees
  • 20 V Sit-Ups
  • 50 Double Unders (x2 Singles)

CORE WORK
3 giri di:
  • 5 Strict Toes To Bars
  • 10 Russian Twists (Dx+Sx=1)
  • 15 Hollow Kicks