venerdì 23 dicembre 2016

Cross Training Day 23-12-2016

WARM UP: 
4 rounds of:
  • 20 Mountain Climbers
  • 20 Push-Ups
  • 20 Air Squats
  • 20 Sit-Ups

WOD:
AMRAP 14' of:
  • 3 Wall Climbs
  • 3 Deadlifts @100/70 Kg. (225/155 lbs.)
  • 6 Box Jumps @60/50 cm. (24/20 in.)
  • 6 Pull-Ups
THEN 
  • 2K ROW

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


giovedì 22 dicembre 2016

Cross Training Day 22-12-2016

WARM UP: 
4 rounds of:
  • 5 Burpees
  • 10 Clean & Presses
  • 15 Sit-Ups

WOD:
  • 10 Push Presses @60/30 Kg. (135/65 lbs.) 
  • 20 Double Unders (x3 Singles)
  • 30 Push-Ups 
  • 40 Double Unders (x3 Singles)
  • 50 Toes Through Rings 
  • 40 Double Unders (x3 Singles) 
  • 30 Strict Pull-Ups 
  • 20 Double Unders (x3 Singles) 
  • 10 Squat Cleans @60/30 Kg. (135/65 lbs.) 

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


martedì 20 dicembre 2016

Cross Training Day 20-12-2016

WARM UP: 
3 rounds of:
  • 30 Rope Jumps
  • 30 Sit-Ups
  • 30 Air Squats

WOD:
AMRAP 15' of:
  • 10 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
  • 15 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood) 
  • 20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
  • 25 Toes To Bars
  • 30 Double Unders

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


lunedì 19 dicembre 2016

Cross Training Day 19-12-2016

WARM UP: 
  • 20 Single Unders
  • 10 Clean & Presses
  • 10 Front Squats

WOD "12 HOURS TO XMAS": Eseguire, nel minor tempo possibile, il seguente circuito:
  • 1 Clean & Press @50/35 Kg. (110/75 lbs.) 
  • 2 Front Squats @50/35 Kg. (110/75 lbs.) 
  • 3 Ball Slams @15/10 Kg. (33/22 lbs.) 
  • 4 KB SDHP @32/24 Kg. (2/1.5 pood) 
  • 5 Burpees  
  • 6 Push-Ups 
  • 7 KB American Swings @24/16 Kg. (1.5/1 pood) 
  • 8 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
  • 9 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 10 Toes To Bar 
  • 11 V Sit-Ups 
  • 12 Deadlifts @50/35 Kg. (110/75 lbs.)
Il circuito va eseguito come la canzone "12 giorni a Natale", partendo dal primo esercizio e aumentando un esercizio ogni giro (ripetendo i precedenti). Es. primo giro 1 C&P, 2° giro 2 FS and 1 C&P, 3° giro 3 BS, 2 FS and 1 C&P.....e così via :)


CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

sabato 17 dicembre 2016

Cross Training Day 17-12-2016

WARM UP: 
  • 30 Jumping Jacks
  • 20 Push-Ups
  • 10 Med Ball Cleans

WOD:
  • 3 Wall Climbs 
  • 10 KB American Swings @24/16 Kg. (1.5/1 pood) 
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.) 
  • 10 Toes To Bars 
  • 3 Wall Climbs 
  • 20 Deadlifts @100/60 Kg. (225/135 lbs.) 
  • 20 Toes To Bars 
  • 20 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood) 
  • 3 Wall Climbs 
  • 200 Double Unders (x2 Singles)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


venerdì 16 dicembre 2016

Cross Training Day 16-12-2016

WARM UP: 
  • 30 Jumping Jacks
  • 20 Push-Ups
  • 10 Med Ball Cleans

TEAM WOD "BENNY" (Team of 2: one entire round each)
8 rounds of:
  • 16 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 12 Ring Dips/Push-Ups HR
  • 20 Toes To Bar
  • 08 Squat Cleans @50/30 Kg. (110/65 lbs.)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


giovedì 15 dicembre 2016

Cross Training Day 15-12-2016

WARM UP: 
  • 30 Rope Jumps
  • 20 Sit-Ups
  • 10 Hang Power Cleans

WOD
4 rounds of:
  • 10 Hang Power Cleans @40/25 Kg. (90/55 lbs.) 
  • 15 Burpees 
  • 20 KB American Swings @24/16 Kg. (1.5/1 pood) 
  • 25 Toes To Bars 
  • 30 Double Unders (x3 Singles)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


mercoledì 14 dicembre 2016

Weight Training Day 14-12-2016

  • Bench Press 5x8 @60 Kg.
  • Croci ai cavi 4x10 @25 Kg.
  • Inclined Chest Press PURE 3x12 @50 Kg.
  • Pectoral Machine 3x12 @45 Kg.
  • Curl con manubri 4x8 @16 Kg.
  • Curl con bilanciere 4x10 @30 Kg.
  • 2500 mt Row (12'00")


sabato 10 dicembre 2016

Cross Training Day 10-12-2016

WARM UP: 
  • 30 Rope Jumps
  • 20 Sit-Ups
  • 10 Burpees

WOD
5 rounds of:
  • 6 Deadlifts @100/70 Kg. (220/155 lbs.)
  • 12 Toes To Bars
  • 18 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
  • 24 Push-Ups
  • 30 Double Unders

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


venerdì 9 dicembre 2016

Cross Training Day 09-12-2016

WARM UP: 
  • 30 Rope Jumps
  • 20 Sit-Ups
  • 10 Burpees

WOD
AMRAP 18' of:
  • 1 Thruster @45/30 Kg. (95/65 lbs.) (+1 rep each round)
  • 2 KB American Swings @24/16 Kg. (1.5/1 pood) (+2 reps)
  • 3 Toes To Bras (+3 Reps)
  • 4 OH Lunges with Plate @20/15 Kg. (45/33 lbs.) (+4 reps)
  • 5 Double Unders (x3 Sinlges) (+5/15 reps)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


martedì 6 dicembre 2016

Cross Training Day 06-12-2016

WARM UP: 
4 rounds of:
  • 20 Mountain Climbers
  • 20 Sit-Ups
  • 20 KB American Swings
  • 20 Jumping Jacks

WOD:
5 rounds of:
  • 5 Push Presses @40 Kg. (90 lbs.)
  • 10 Ball Slams @15 Kg. (33 lbs.)
  • 15 Toes To Bars
  • 20 OH Lunges with Plate @20 Kg. (45 lbs.)
  • 25 Double Unders

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank
THEN 2.5K Row


lunedì 5 dicembre 2016

Weight & Cross Training Day 05-12-2016

WARM UP: 
  • 5' Rope Jumps
  • SKILL Double Unders
  • TECH Cleans

WOD:
  • AMRAP 5' of:
    • 5 Power Cleans @40 Kg. (90 lbs.) (M)/5 Front Squats @20 Kg. (45 lbs.)(F)
    • 8 Burpees Over The Bar
  • 3' REST
  • AMRAP 5' of:
    • 5 Power Cleans @40 Kg. (90 lbs.) (M)/5 Front Squats @20 Kg. (45 lbs.)(F)
    • 8 Burpees Over The Bar

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

WEIGHT TRAINING:
  • Bench Press 5x10 @60 Kg.
  • Croci ai cavi 4x10 @25 Kg.
  • Inclined Chest Press PURE 4x12 @45 Kg.
  • Pectoral Machine 4x12 @45 Kg.



sabato 3 dicembre 2016

Cross Training Day 03-12-2016

WARM UP: 
4 rounds of:
  • 20 Mountain Climbers
  • 20 Sit-Ups
  • 20 KB American Swings
  • 20 Jumping Jacks

WOD:
AMRAP 20' of:
  • 5 Front Squats
  • 10 Toes To Bars
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Push-Ups
  • 25 Sit-Ups

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank
THEN 5K Row


venerdì 2 dicembre 2016

Cross Training Day 02-12-2016

WARM UP: 
3 rounds of:
  • 30 Rope Jumps
  • 20 Lunges
  • 15 Push-Ups
  • 10 Pull-Ups

WOD:
  • EMOM 5' of:
    • 8 Burpees
  • THEN 4 rounds of:
    • 5 Deadlifts
    • 10 Pull-Ups
    • 15 Toes To Bars
  • THEN
    • 50 Double Unders (x3 Singles)

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


giovedì 1 dicembre 2016

Cross Training Day 01-12-2016

WARM UP: 
3 rounds of:
  • 10 Ball Slams
  • 20 V Sit-Ups
  • 30 Air Squats
  • 40 Rope Jumps

WOD:
21-15-9 reps of:
  • Hang Power Clean To Over Heads (M) @40 Kg. (90 lbs.)/Hang Squats Cleans (F) @25 Kg. (55 lbs.)
  • Front Squats (M)/Barbell Lunges (F) (each leg)
  • Toes To Bars

CASH OUT:
3 rounds of (NO REST):
  • 30" Rope
  • 30" Burpees
  • 30" KB American Swings
  • 30" Push-Ups
  • 30" Sit-Ups


martedì 29 novembre 2016

Cross Training Day 28-11-2016

WARM UP: 
3 rounds of:
  • 30" Rope
  • 30" Air Squats
  • 30" Sit-Ups

WOD:
1 round of:
  • 50 KB American Swings @16/12 Kg. (1/0.75 pood)
  • 28 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 28 Toes To Bars
  • 50 Push-Ups
  • 69 Sit-Ups
  • 71 Double Unders

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


lunedì 28 novembre 2016

Weight & Cross Training Day 28-11-2016

WARM UP: 
4 rounds of:
  • 15 KB American Swings
  • 15 KB Sumo Deadlift High Pulls
  • 15 Sit-Ups

TEAM WOD "HAPPY B.DAY DADDY":
(Team of 2)
  • 80 KB American Swings @16/12 Kg. (1/0.75 pood)
  • 80 Burpees
  • 80 KB SDHP @24/16 Kg. (1.5/1 pood)
  • 80 KB Goblet Squats @16/12 Kg. (1/0.75 pood)
  • 80 V Sit-Ups
  • 80 Push-Ups
  • 80 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CASH OUT:
"ANNIE" 50-40-30-20-10 reps of:
  • Double Unders (x 2 singles)
  • Sit-Ups

WEIGHT TRAINING:
  • Bench Press 5x8 @60 Kg.
  • Croci ai cavi 4x10 @25 Kg.
  • Inclined Chest Press PURE 4x10 @50 Kg.
  • Pectoral Machine 4x12 @45 Kg.



sabato 26 novembre 2016

Cross Training Day 26-11-2016

WARM UP: 
3 rounds of:
  • 20 Rope Jumps
  • 20 Air Squats
  • 20 Sit-Ups
  • 10 Push-Ups

WOD:
AMR(eps)AP 3 rounds of:
  • 1' Box Jumps @60/50 cm.(24/20 in.)
  • 1' American Swings @16/12 Kg. (1/0.75 pood)
  • 1' Sit-Ups
  • 1' Hang Squat Cleans @35/25 Kg. (77/55 lbs.)
  • 1' Pull-Ups/Ring Rows
  • 1' Rest

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


venerdì 25 novembre 2016

Cross Training Day 25-11-2016

WARM UP: 
SKILL of:
  • 5' Double Unders
  • 5' Toes To Bars
  • 5' Pull-Ups

WOD:
AMRAP 16' of:
  • 25 Double Unders (x2 Singles)
  • 11 Pull-Ups
  • 20 V Sit-Ups
  • 16 Front Squats @40/27,5 Kg. (90/60 lbs.)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


giovedì 24 novembre 2016

Cross Training Day 24-11-2016

WARM UP: 
3 rounds of:
  • 20 Single Unders
  • 10 Push Presses
  • 15 Sit-Ups
  • 20 Air Squats

WOD:
5 rounds of:
  • 10 Push Presses @40/25 Kg. (90/55 lbs.)
  • 15 Toes To Bars
  • 20 OH Lunges with plate @20/15 Kg. (45/33 lbs.)
  • 25 Double Unders (x2 Singles)

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


mercoledì 23 novembre 2016

Cross Training Day 23-11-2016

WARM UP: 
3 rounds of:
  • 10 KB American Swings
  • 10 Toes To Bars
  • 20 Lunges

TEAM WOD (team of 2):
  • 100 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 150 Toes To Bars
  • 200 Wall Ball Shots @8/6 Kg. (20/14 lbs.)
  • 250 Double Unders/500 Single Unders

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


martedì 22 novembre 2016

Cross Training Day 22-11-2016

WARM UP: 
3 rounds of:
  • 10 Pull-Ups
  • 10 Push-Ups
  • 10 Sit-Ups
  • 10 Air Squats

WOD:
LADDER 10-1 of:
  • Squat Cleans @50/27,5 Kg. (110/60 lbs.)
  • Toes To Bars
  • Pull-Ups
  • Med Ball Sit-Ups @10/8 Kg. (22/18 lbs.)
  • LADDER 50-5 Double Unders

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


lunedì 21 novembre 2016

Weight & Cross Training Day 21-11-2016

WARM UP: 
3 rounds of:
  • 30" Rope
  • 30" Air Squats
  • 30" Sit-Ups
  • 30" Push-Ups

WOD:
AMRAP 17' of:
  • 5 Burpees Over The Bar
  • 10 Thrusters @40/27.5 Kg. (90/60 lbs.)
  • 15 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 20 Over Head Lunges with Plate @20/15 Kg. (45/33 lbs.)

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

WEIGHT TRAINING:
  • Bench Press 5x6 @70 Kg.
  • Inclined Chest Press PURE 4x10 @50 Kg.
  • Croci Panca Inclinata 4x12 @16 Kg.
  • Pectoral Machine 4x12 @42,5 Kg.



sabato 19 novembre 2016

Cross Training Day 19-11-2016

WARM UP: 
3 rounds of:
  • 1' Push Presses
  • 1' Air Squats
  • 1' Sit-Ups

WOD:
5 rounds of:
  • LADDER 1-5 Thrusters @40/27.5 Kg. (90/60 lbs.)
  • LADDER 2-10 Bar Lateral Burpees
  • LADDER 3-15 KB AMerican Swings @24/16 Kg. (1.5/1 pood)
  • LADDER 4-20 Toes To Bars
  • LADDER 5-25 Double Unders (x2 Single Unders)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


Cross Training Day 18-11-2016

WARM UP: 
3 rounds of (TEAM OF 2):
  • 20 Med Ball Sit-Ups
  • 20 Med Ball Thrown
  • 20 Wall Ball Shots

WOD:
EMOM for as long as possible of:
  • 7 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)
  • 7 Burpees
  • 7 Sit-Ups
Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

CASH OUT:
4 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


giovedì 17 novembre 2016

Cross Training Day 17-11-2016

WARM UP: 
3 rounds of:
  • 1' Rope Jumps
  • 20 Sit-Ups
  • 15 Air Squats
  • 10 Push-Ups
  • 5 Burpees

WOD:
5 rounds of:
  • 5 Hang Power Cleans @40/27.5 Kg. (90/60 lbs.)
  • 10 Front Squats @40/27.5 Kg. (90/60 lbs.)
  • 15 Toes To Bars
  • 20 Push-Ups
  • 25 Double Unders (x2 Singles)

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank



mercoledì 16 novembre 2016

Cross Training Day 16-11-2016

WARM UP: 
3 rounds of:
  • 40 Rope Jumps
  • 20 Jumping Jacks
  • 20 Jumping Lunges
  • 20 Reverse Sit-Ups
  • 20" Plank

WOD:
4 rounds of:
  • 25 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 20 Ball Slams @15/10 Kg. (35/22 lbs.)
  • 15 Over Head Squats with Ball @15/10 Kg. (35/22 lbs.)
  • 10 Pull-Ups/Ring Rows
  • 5 Burpees on the Plate

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank



martedì 15 novembre 2016

Cross Training Day 15-11-2016

WARM UP: 
3 rounds of:
  • 1' Rope Jumps
  • 1' Sit-Ups
  • 1' Air Squats

WOD:
750 m. ROW THEN
    3 rounds of:
    • 15 Dips (Push-Ups x2)
    • 15 Toes To Bars
    • 15 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
    • 15 Front Squats @50/30 Kg. (110/65 lbs.)
    • 15 Burpees
    THEN 750 m. ROW

    CASH OUT:
    5 rounds of:
    • 1' Sit-Ups
    • 1' Reverse Sit-Ups
    • 1' Plank


    lunedì 14 novembre 2016

    Cross Training Day 14-11-2016

    WARM UP: 
    3 rounds of:
    • 1' Rope Jumps
    • 1' Sit-Ups
    • 1' Air Squats

    WOD:
    AMRAP 20' of:
    • 25 Toes To Bars
    • 50 KB American Swings @16/12 Kg. (1/0.75 pood)
    • 100 OH Lunges with Plate @20/15 Kg. (45/35 lbs.)
    • 50 Sit-Ups
    • 25 Pull-Ups

    CASH OUT:
    • 100 Thrusters @20/15 Kg. (45/35 lbs.)



    sabato 12 novembre 2016

    Cross Training Day 12-11-2016

    WARM UP: 
    3 rounds of:
    • 50 Jump Rope
    • 30 Sit-Ups
    • 10 KB SDHP
    • 1 Burpee

    WOD:
    4 rounds of:
    • 10 Deadlifts @100/60 Kg. (220/135 lbs.)
    • 15 Pull-Ups/Ring Rows
    • 20 Toes To Bars
    • 25 Push-Ups
    • 30 Double Unders (x2 Singles)

    CASH OUT:
    5 rounds of:
    • 1' Sit-Ups
    • 1' Reverse Sit-Ups
    • 1' Plank



    venerdì 11 novembre 2016

    Cross Training Day 11-11-2016

    WARM UP: 
    3 rounds of:
    • 1' Jump Rope
    • 1' Sit-Ups
    • 1' Air Squats

    WOD:
    AMR(eps)AP in 3 rounds of:
    • 1' Box Jumps @60/50 cm. (24/20 in.)
    • 1' Push Presses @20/15 Kg. (45/33 lbs.)
    • 1' Front Squats @20/15 Kg. (45/33 lbs.)
    • 1' OH Lunges with plate @20/15 Kg. (45/33 lbs.)
    • 1' Toes To Bars
    • 1' Wall Ball Shots @10/7 Kg. (20/14 lbs.)
    • 1' KB American Swings @16/12 Kg. (1/0.75 pood)
    • 1' Rest

    CASH OUT:
    5 rounds of:
    • 1' Sit-Ups
    • 1' Reverse Sit-Ups
    • 1' Plank

    giovedì 10 novembre 2016

    Cross Training Day 10-11-2016

    WARM UP: 
    4 rounds of:
    • 1' Jump Rope
    • 15 Air Squats
    • 20 Sit-Ups

    WOD:
    3 Wall Climbs THEN
      50-40-30-20-10 reps of:
      • Sit-Ups
      • Lunges
      • Push Presses/Front Squats @20/15 Kg. (45/33 lbs.)
      • Single Rope Jumps
      THEN 3 Wall Climbs

      CASH OUT:
      5 rounds of:
      • 1' Sit-Ups
      • 1' Reverse Sit-Ups
      • 1' Toes To Bars



      mercoledì 9 novembre 2016

      Cross Training Day 09-11-2016

      WARM UP: 
      4 rounds of:
      • 5 Burpees
      • 10 Jumping Pull-Ups
      • 15 Sit-Ups

      WOD:
      5 rounds of:
      • 5 Squat Cleans @50/30 Kg. (110/65 lbs.)
      • LADDER 1-5 Chest To Bars
      • LADDER 2-10 Burpees
      • LADDER 3-15 Toes To Bars
      • LADDER 4-20 KB American Swings @24/16 (1.5/1 pood)

      CASH OUT:
      5 rounds of:
      • 1' Sit-Ups
      • 1' Reverse Sit-Ups
      • 1' Toes To Bars



      martedì 8 novembre 2016

      Cross Training Day 08-11-2016


      WARM UP: 
      5 rounds of:
      • 5 Bear Complex
      • 15 Sit-Ups

      WOD:
      AMRAP 15' of:
      • 5 Pull-Ups
      • 10 Front Squats @40-27,5 Kg. (90/60 lbs.)
      • 15 Wall Ball Shots @9/7 Kg. (20/14 lbs.)
      • 20 Toes To Bars
      • 25 Double Unders (x2 Singles)

      CASH OUT:
      4 rounds of:
      • 1' Sit-Ups
      • 1' Reverse Sit-Ups
      • 1' Toes To Bars


      lunedì 7 novembre 2016

      Cross Training Day 07-11-2016


      WARM UP: 
      4 rounds of:
      • 1' Rope Jumps
      • 30 Air Squats
      • 20 Sit-Ups
      • 10 Push-Ups

      WOD:
      4 rounds of:
      • 10 Burpees over the hurdle @30 cm. (12 in.)
      • 15 Ball Slams @15/10 Kg. (33/22 lbs.)
      • 20 Over Head Lunges with plate @20/15 Kg. (45/33 lbs.)
      • 25 Sit-Ups
      • 30 Single Rope Jumps

      CASH OUT:
      4 rounds of:
      • 1' Sit-Ups
      • 1' Reverse Sit-Ups
      • 1' Toes To Bars



      sabato 5 novembre 2016

      Cross Training Day 05-11-2016


      WARM UP: 
      5 rounds of:
      • 5' Rope Jumps
      • 20 Sit-Ups
      • 20 Kb American Swings

      WOD:
      3 rounds of:
      • 6 Push Presses @40/27,5 Kg. (90/60 lbs.)
      • 12 KB American Swings @32/24 Kg. (2/1.5 pood)
      • 18 Wall Ball Shots @10/7 Kg. (20/14 lbs.)
      • 24 Toes To Bars
      • 30 Push-Ups

      CASH OUT:
      5 rounds of:
      • 1' Sit-Ups
      • 1' Reverse Sit-Ups
      • 1' Plank


      venerdì 4 novembre 2016

      Cross Training Day 04-11-2016


      WARM UP: 
      5 rounds of:
      • LADDER 1....5 Burpees
      • LADDER 2....10 Toes To Bars
      • Wall Climb

      WOD:
      4 rounds of:
      • 3 Wall Climbs
      • 6 Pull-Ups
      • 9 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
      • 12 Toes To Bars
      • 15 Box Jumps @60/50 cm. (24/20 in.)

      CASH OUT:
      5 rounds of:
      • 1' Sit-Ups
      • 1' Reverse Sit-Ups
      • 1' Rope Jumps



      giovedì 3 novembre 2016

      Cross Training Day 03-11-2016


      WARM UP: 
      4 rounds of:
      • 30 Single Rope Jumps
      • 20 Sit-Ups
      • 15 Push-Ups

      WOD:
      AMRAP 15' of:

      • 1 Deadlift @100/70 Kg. (220/155 lbs.) (+1 rep each round completed)
      • 2 Pull-Ups (+2 reps)
      • 3 Toes To Bars (+3 reps)
      • 4 Push-Ups (+4 reps)
      • 5 Double Unders (+5 reps) (x2 singles)

      CASH OUT:
      5 rounds of:
      • 1' Sit-Ups
      • 1' Reverse Sit-Ups
      • 1' Plank