Cross Training Day 16-07-2019

SKILL

• 3' WALL BALL SHOTS @9/6,5 Kg. (20/14 lbs.)

METCON

LADDER 1-15 (15 giri totali):

• Ball Slams @10/5 Kg. (22/11 lbs.)
• Pull-Ups
• Pistol Squats (x gamba)
• Sit-Ups

Cross Training Day 15-07-2019

STRENGHT

• 5 x [1 POWER SNATCH + 3 OVERHEAD SQUATS]

METCON

10 giri di (TIME CAP 15'):

• 12 KB American Swings @24/16 Kg. (53/35 lbs.)
• 9 Push-Ups
• 6 Toes To Bars

CORE WORK

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

• Hollow Kicks
• Superman Hold

Cross Training Day 13-07-2019

STRENGHT

• 5-4-3-2-1 POWER CLEANS

METCON
(TIME CAP 15'):

• 34 Pull-Ups
• 38 Burpees
• 53 KB SDHP @24/16 Kg. (53/35 lbs.)
• 77 Ball Slams @10/5 Kg. (22/11 lbs.)
• 100 Double Unders (x2 Singles)

CORE WORK

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

• Crunches
• Russian Twists

Cross Training Day 12-07-2019

STRENGHT

• 5x5 SPLIT JERKS

METCON
2 giri di (TIME CAP 10' PER ROUND):

• 50 Sit-Ups
• 50 Push-Ups
• 50 Toes To Bars
• 50 Double Unders (x2 Singles)

5' di pausa tra un round e l'altro.

Cross Training Day 11-07-2019

METCON
6 giri di: (30" Work-30" Rest - TIME CAP 20')

• 10 Wall Ball Shots @9 Kg. (20lbs.)
• 10 KB American Swings @16 Kg. (35 lbs.)
• 10 V Sit-Ups
• 10 Burpees su disco @20 Kg. (45 lbs.)

COOL DOWN

ANNIE
50-40-30-20-10 ripetizioni di:

• Double Unders
• Sit-Ups

Cross Training Day 10-07-2019

STRENGHT

• 5-4-3-2-1 DEADLIFTS

METCON
TEAM WOD (team da 2, gli atleti si alternano ogni 30")
AMRAP 18' di:

• 18 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 18 KB American Swings @24/16 Kg. (55/35 lbs.)
• 18 Box Jumps @60/50 cm. (24/21 in.)
• 18 Burpees su disco @20 Kg. (45 lbs.)

Cross Training Day 09-07-2019

STRENGHT

• 5x5 HANG SQUAT CLEANS

METCON
EMOM 15' (5 giri totali):

• Minuto 1: 15 Box Jumps @60/50 cm. (24/20 in.)
• Minuto 2: 30 Sit-Ups
• Minuto 3: 45 Double Unders (x2 Singles)

CORE WORK

4 giri di:

• 1' Crunches
• 1' Russian Twists
• 1' Plank Hold