Cross Training Day 14-09-2019

WARM UP

• 10' RISCALDAMENTO IN ACQUA

METCON (IN PISCINA)
4 giri di: (TIME CAP 20'):

• 25 mt. Nuoto
• 10 Burpees
• 10 Sit-Ups
• 25 mt. Nuoto 
• 10 KB American Swings (in acqua) @16/12 Kg. (35/25 lbs.)
• 10 Jump Out The Pool

CORE WORK

• 10' Sauna e Idromassaggio :)

Cross Training Day 13-09-2019

WARM UP

• 10' RISCALDAMENTO SPECIFICO

METCON
5 giri di: (TIME CAP 20')

• 50 Double Unders/Tuck Jumps
• 25 Toes To Bars
• 5 Squat Cleans @60/35 Kg. (135/80 lbs.)

CORE WORK

• 1' L Lever Hold

Cross Training Day 12-09-2019

SKILL

• 15' RISCALDAMENTO SPECIFICO

METCON
AMR(eps)AP 5 giri (30" ON - 30" OFF) di:

• Pull-Ups
• Bench Press @50/30 Kg. (110/65 lbs.)
• Toes To Bars
• Front Squats @50/30 Kg. (110/65 lbs.)

CORE WORK

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

• Push-Ups
• V Sit-Ups

Cross Training Day 11-09-2019

SKILL

• 10' MOBILITA' GENERALE

METCON
TEAM WOD A (x2):
AMRAP 10' of:

• 30" Box Jumps @60/50 cm. (24/20 in.) (Partner A) 
• 30" Box Jumps @60/50 cm. (24/20 in.)  (Partner B)

Se non si ha un compagno si lavora per 30" e si riposa per i successivi 30".

TEAM WOD B (x2):

• 100 Thrusters @20/15 Kg. (45/35 lbs.)
• 150 V Sit-Ups
• 200 OH Affondi con disco @20/15 Kg. (45/35 lbs.)
• 250 Double Unders/Tuck Jumps (NO SINGLES)

CORE WORK

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

• Squat B2B
• Crunches

Cross Training Day 10-09-2019

SKILL

• 15' Pratica HANDSTANDS

METCON
30-25-20-15-10-5 ripetizioni di  (TIME CAP 20'):

• Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• Toes To Bars
• Ball Slams @10/5 Kg. (22/11 lbs.)
• Double Unders

CORE WORK

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

• Plank Hold

Cross Training Day 09-09-2019

SKILL

• 15' Pratica SQUAT CLEAN

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 20' di:

• 100 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 150 Toes To Bars
• 200 Push-Ups
• 250 Double Unders/Tuck Jumps

CORE WORK

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

• Hollow Hold
• Alt. Leg Raise

Cross Training Day 06-09-2019

SKILL

• 15' PRATICA SNATCHES

METCON
AMRAP 15' di:

• 2 Pull-Ups (+2 reps ogni giro)
• 4 Toes To Bars (+4 reps)
• 6 Push-Ups (+6 reps)
• 8 Air Squats (+8 reps)
• 10 Double Unders (+10 reps)

CORE WORK
10 giri (30" ON - 30" OFF) di:

• Hollow Hold