Cross Training Day 31-07-2020

WARM UP
3 giri di:

• 10 Push-Ups
• 15 Flutter Kicks
• 20 Jumping Jacks

STRENGHT

• 5x3 BENCH PRESS

METCON
LADDER 8-1-8 di (TIME CAP 25'):

• KB SDHP @32/24 Kg. (70/55 lbs.)
• Affondi alternati con bilanciere (per gamba) @50/30 Kg. (110/65 lbs.)
• Toes To Bars

CORE WORK

10 giri di:

• 30" Crunches
• 30" Reverse Crunches

Cross Training Day 30-07-2020

WARM UP
3 giri di:

• 30 Double Unders
• 20 Russian Twists
• 10 Shoulder Taps

STRENGHT

• 5x10 AFFONDI ALETRNATI CON BILANCIERE

METCON
LADDER 10-1 di (TIME CAP 15'):

• Box Jumps @75/60 cm. (30/24 in.)
• Sit-Ups
• Push-Ups
• Toes To Bars

CORE WORK

3 giri di:

• 1' Crunches
• 1' Reverse Crunches
• 1' Plank Hold

Cross Training Day 29-07-2020

WARM UP
3 giri di:

• 6 Jumping Lunges
• 12 Plank To Push-Ups
• 18 Crunches

STRENGHT

• 5x5 DEADLIFTS

METCON
3 giri di
AMRAP 5':

• 3 Burpees
• 5 Pull-Ups
• 7 Toes To Bars

1' di pausa tra i giri. Si riprende da dove ci si è fermati.

CORE WORK

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

• Hollow Kicks
• Alt. Leg Raises

Cross Training Day 28-07-2020

WARM UP
3 giri di:

• 10 Affondi Alternati
• 10 Air Thrusters
• 10 Push-Ups

STRENGHT

• 4x10 SQUAT CLEANS

METCON
5 giri (TIME CAP 20') di:

• 50 Double Unders (x2 Singles)
• 10 One Arm Push Presses (per braccio) @24/16 Kg. (55/35 lbs.)
• 15 Toes To Bars

CORE WORK

4 giri (45" lavoro - 15" pausa) di

• Plank Hold
• Hollow Kicks
• Russian Twists

Cross Training Day 27-07-2020

WARM UP
3 giri di:

• 20 Jumping Jack
• 15 Shoulder Taps
• 10 Affondi Laterali

STRENGHT

• 4x8 THRUSTERS (ogni 2')

METCON
AMRAP 18' di:

• 1 Inverted Burpee (+1 rep ogni giro)
• 2 V Sit-Ups (+2 reps)
• 3 Push-Ups(+3 reps)
• 4 Air Squats su Medball (+4 reps)

CORE WORK

• 100 Crunches
• 100 Reverse Crunches
• 100 Russian Twists (Dx+Sx=1)

Cross Training Day 24-07-2020

WARM UP
3 giri di:

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

STRENGHT

• 5x3 PUSH JERKS (Ogni 2")

METCON
EMOM 20' (4 giri totali):

• Minuto 1: 5 Box Jumps Over @75/60 cm. (30/24 in.)
• Minuto 2: 5 Burpees TTB
• Minuto 3: 5 (per braccio) One Arm KB Snatches @24/16 Kg. (53/35 lbs.)
• Minuto 4: 5 Double KB Deadlifts @32/24 Kg. (70/53 lbs.)
• Minuto 5: 5 Front Squats @60/30 Kg. (135/65 lbs.)

CORE WORK

3 giri di:

• 15 Sit-Ups con disco @10/5 Kg. (22/10 lbs.)
• 15 Russian Twists con disco @10/5 Kg. (22/10 lbs.) (Dx+Sx=1)
• 15 Glute Bridges con disco @10/5 Kg. (22/10 lbs.)

Cross Training Day 23-07-2020

WARM UP
3 giri di:

• 10 Shoulder Taps
• 10 Superman
• 10 Jumping Jacks

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
50 giri di:

• 1 HSPU/Wall Climb
• 3 Air Squats
• 5 Sit-Ups

CORE WORK

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

• Plank Hold
• Superman