Cross Training Day 17-02-2020

WARM UP
4 giri di:

• 25 Jumping Jacks
• 20 Affondi alternati
• 15 Reverse Sit-Ups

STRENGHT

• 5x5 FRONT SQUATS

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
AMRAP 20':

• 5 Power Snatches @35/25 Kg. (75/55 lbs.)
• 7 Toes To Bars
• 9 Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

3 giri di:

• 1' Crunches
• 1' Alt Leg Raises
• 1' Plank Hold

Cross Training Day 15-02-2020

WARM UP

• 5' Rope Jumps

3 giri di:

• 10 Push-Ups
• 15 Sit-Ups
• 20 Air Squats

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta)
AMRAP 30':

• 50 Burpees OTB
• 40 KB SDHP @32/24 Kg. (70/53 lbs.)
• 30 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Front Squats @45/30 Kg. (100/65 lbs.)
• 10 (x gamba) Affondi posteriori con bilanciere @45/30 Kg. (100/65 lbs.)

CORE WORK

4 giri di:

• 30" Russian Twists
• 30" Hollow Hold
• 30" Riposo

Cross Training Day 14-02-2020

WARM UP
3 giri di:

• 5 Burpees
• 10 Single Leg Glute Bridge
• 15 Single Leg RDL
• 20" Squat Hold

STRENGHT

• 5x5 SOTS SQUATS

METCON
HAPPY B.DAY GIORGIO
2 giri di (TIME CAP 14'):

• 47 Ball Slams @9/6 Kg (20/14 lbs.)
• 14 Alt DB One Arm Snatches @20/14 Kg. (45/30 lbs.)
• 19 Box Jumps @75/60 cm. (30/24 in.)
• 73 Push-Ups

CORE WORK
3 giri di:

• 10 Tpoes To Bars
• 30 Double Unders

Cross Training Day 13-02-2020

WARM UP
3 giri di:

• 25 Jumping Jacks
• 10 Roll-Ups
• 10 Toes To Bars

STRENGHT

• 5x10 PUSH PRESSES

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20':

• 10 Burpees
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 Affondi con disco @20/10 Kg. (45/22 lbs.)
• 20 Sit-Ups
• 25 Double Unders (x2 Singles)

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Plank Hold
• Russian Twists

Cross Training Day 12-02-2020

WARM UP
3 giri di:

• 25 Jumping Jacks
• 10 Roll-Ups
• 10 Toes To Bars

STRENGHT

• 5x10 PUSH PRESSES

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20':

• 3 Wall Climbs 
• 6 Pull-Ups/Ring Rows
• 15 Toes To Bars

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Hollow Hold
• Side Plank (4 intervalli per lato)

Cross Training Day 10-02-2020

WARM UP
4 giri di (TABATA 20"-10" per esercizio):

• Jump Rope
• KB Windmill
• Supermans

STRENGHT

• 6x3 POWER CLEANS

METCON
AMRAP 15' di:

• 5 Burpees
• 10 Sit-Ups
• 15 Air Squats

CORE WORK
4 giri di:

• 30" Toes To Bars
• 30" Plank Hold
• 30" Riposo

Cross Training Day 08-02-2020

WARM UP
4 giri di:

• 3 Bear Complex
• 10 Affondi camminando
• 15 Crunches

STRENGHT

• 6x5 SNATCH BALANCE

METCON
EMOM 5' di:

• 4 Deadlifts
• 4 Toes To Bars

2' RIPOSO

EMOM 5' di:

• 4 Squats
• 4 Pull-Ups

Il peso viene scelto dall'atleata in modo che sia intorno all'80% del massimale.

CORE WORK

30" lavoro - 30" pausa 

• 100 Double Unders
• 100 V Sit-Ups