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

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.

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

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

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

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

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

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.

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

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

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

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

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.)

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

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

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

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

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

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

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

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

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

Cross Training Day 02-11-2016

WARM UP: 
4 rounds of:

• 30 Single Rope Jumps
• 20 Sit-Ups
• 15 Push-Ups

WOD:
100 Single Rope Jumps THEN

4 rounds of:

• 10 Burpees
• 15 KB Sumo Dealift High Pulls @32/24 Kg. (2/1.5 pood)
• 20 OH Lunges with plate @20/15 Kg. (45/33 lbs.)
• 25 Sit-Ups

THEN 100 Single Rope Jumps

CASH OUT:
5 rounds of:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank