WARM UP
3 giri di:
- 10 Crunches
- 15 Shoulder Taps (Dx+Sx=1)
- 20 Roll-Ups
STRENGTH- Squat Cleans: 5x5 (Pausa 90")
METCON
TEAM WOD (gli atleti si dividono le ripetizioni)
2 giri (TIME CAP 14') di:
- 50 Double Unders (x3 Singles)
- 40 Air Squats su Medball
- 30 Box Jumps Over @60/50 cm (24/21 in.)
- 20 Sprawls
- 10 Front Squats @50/35 Kg. (110/75 lbs.)
CORE WORK
3 giri di:
- 1' Crunches Completi
- 1' Hollow Hold
- 1' Leg Raises
WARM UP
4 giri di:
- 30 Singles Unders
- 20 Leg Raises
- 10 Sprawls
METCON
TEAM WOD (team da 2, si alternano nelle ripetizioni):
AMRAP 24' di:
- 30 Double Unders
- 12 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
- 12 Toes To Bars
- 12 Clusters @40/27,5 Kg. (90/60 lbs.)
CORE WORK
3 giri
- 45" Scissors Kicks
- 45" Deadbugs
- 45" Flutter Kicks
- 45" Crunches Completi
WARM UP
3 giri di:
- 10 Shoulder Taps (Dx+Sx=1)
- 10 Inchworms
- 10 Leg Raises
METCON
AMRAP 20' di:
- 5 Hang Power Cleans @50/35 Kg. (110/75 lbs.)
- 5 Push Presses @50/35 Kg. (110/75 lbs.)
- 10 Burpees Over The Bar
- 20 V SIt-Ups
CORE WORK
5 giri di:
- 15 Russian Twists (Dx+Sx=1)
- 15 Sit-Ups
- 15 Scissors Kicks (Dx+Sx=1)
- 15 Deadbugs (Dx+Sx=1)
WARM UP
4 giri di:
- 20 Lateral Lunges
- 5 Inchworms
- 20 Crunches Completi
STRENGTH
5-5-3-3-2-2 Front Squat
Recupero 90" tra le serie.
METCON
4 giri (TIME CAP 16'):
- 20 V Sit-Ups
- 15 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
- 10 Pull-Ups/20 Ring Rows
- 5 Hang Power Cleans @50/35 Kg. (110/75 lbs.)
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
- Mountain Climbers
- Superman Hold
WARM UP
4 giri di:
- 30 Lateral Lunges
- 30 Crunches
- 30 Clapping Jacks
METCON
TEAM WOD (team da 2, si alternano nelle ripetizioni):
AMRAP 20' di:
- 20 Power Cleans @40/27,5 Kg. (90/60 lbs.)
- 20 Front Squats @40/27,5 Kg. (90/60 lbs.)
- 20 Push Presses @40/27,5 Kg. (90/60 lbs.)
- 20 Sprawls
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
- Superman Hold
- Russian Twists
WARM UP
3 giri di:
- 30 Crunches Completi
- 20 Shoulder Taps (Dx+Sx=1)
- 25 Flutter Kicks
METCON
5 giri (TIME CAP 20'):
- 10 Burpees
- 20 KB American Swings @24/16 Kg. (53/35 lbs.)
- 30 Double Unders (x3 Singles)
CORE WORK
4 giri di:
- 30" Pinguini
- 30" Plank Hold
- 30" Star V-Ups
- 30" Recupero
WARM UP
4 giri:
- 15 Clapping Jacks
- 15 Rear Lunges
- 15 Ground To Sky
METCONAMRAP 20':
- 20 Affondi alternati con bilanciere @40/27,5 Kg. (90/60 lbs.)
- 20 Ball Slams @15/10 Kg. (33/22 lbs.)
- 20 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
- 20 Jumping Lunges (Dx+Sx=1)
- 20 Kettlebell One Arm Push Presses @16/12 Kg. (35/26 lbs.)
CORE WORK
4 giri:
- 30" Hollow Hold
- 30" Crunches Completi
- 30" Riposo
