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