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

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

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

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

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

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

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