Cross Training Day 30-12-2017

WOD:
5 rounds of: (TIME CAP 20')

• 5 Clean & Presses @50/25 Kg. (110/55 lbs.)
• 10 Inverted Burpees
• 15 Toes To Bars
• 20 Push-Ups HR

Cross Training Day 29-12-2017

WOD:
40-30-20-10 reps of: (TIME CAP 15')

• Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• Affondi alternati con disco @20/10 Kg. (45/22 lbs.)
• V Sit-Ups

Cross Training Day 28-12-2017

WOD:
AMRAP 15' of:

• 10 Front Squats @50/35 Kg. (110/80 lbs.)
• 20 Toes To Bars
• 30 Sit-Ups

Cross Training Day 27-12-2017

WOD:
5 rounds of:

• 10 Chest To Bar Pull-Ups
• 20 KB American Swings @24/16 Kg. (1.5/1 pood)
• 30 V Sit-Ups
• 40 Double Unders (x3 Singles)

Cross Training Day 23-12-2017

WOD "12 HOURS TO XMAS": 
Eseguire, nel minor tempo possibile, il seguente circuito: (TIME CAP 30')

• 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 :)

Cross Training Day 22-12-2017

STRENGHT

20' per trovare 1 RM of Squat Cleans (riposo 2' tra le serie)

WOD:
21-15-9 reps of: (TIME CAP 15')

• Squat Cleans @70% RM
• V Sit-Ups
• KB American Swings @24/16 Kg. (1.5/1 pood)

Cross Training Day 21-12-2017

WOD:
AMRAP 15' of:

• 1 Deadlift @120/85 Kg. (265/190 lbs.) (+1 rep ogni giro)
• 2 Toes To Bars (+2 reps)
• 3 Ball Slams @20/15 Kg. (45/33 lbs.) (+3 reps)
• 4 Sit-Ups (+4 reps)

Cross Training Day 20-12-2017

WOD:

5 rounds of:

• 10 Affondi con bilanciere @40/27,5 Kg. (90/60 lbs.)
• 20 V Sit-Ups
• 10 Sumo Deadlift High Pulls con bilanciere @40/27,5 Kg. (90/60 lbs.)
• 20 Push-Ups

THEN (RIPOSO Q.B.)

5' MAX Reps of:

• Burpees

Cross Training Day 19-12-2017

WOD:
AMRAP 15' of:

• 15 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 15 Toes To Bars
• 15 Roll-Ups
• 15 KB American Swings @24/16 Kg. (1.5/1 pood)

Weight & Cross Training Day 18-12-2017

TEAM WOD (team of 2):

"NASSIRIYA"
AMRAP 20' of:

• 03 Deadlifts @120/80 Kg. (265/175 lbs.)
• 12 Pull-Ups
• 11 Burpees Over The Bar
• 19 Double Unders (x3 Singles)

Un atleta esegue tutto il circuito, l'altro si riposa in attesa del proprio turno.

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Chest Incline PURE 4x10 @50 Kg.
• Pectoral 4x10 @50 Kg.
• Curl al cavo basso  4x10 @27,5Kg.
• Curl con manubri 4x8 @16 Kg.

Cross Training Day 16-12-2017

TEAM WOD (team of 2):

9 rounds of: (TIME CAP 20')

• 3 Hang Squat Cleans @45/30 Kg. (100/65 lbs.)
• 6 Power Cleans @45/30 Kg. (100/65 lbs.)
• 9 Push Presses @45/30 Kg. (100/65 lbs.)
• 12 Toes To Bars
• 15 Double Unders (x3 Singles)

Un atleta esegue tutto il circuito, l'altro si riposa in attesa del proprio turno.

Cross Training Day 15-12-2017

STRENGHT:

20' per trovare la 3RM di DEADLIFT

WOD:
EMOM 15' of:

• MINUTO 1: 5 Wall Climbs
• MINUTO 2: 12 Burpees
• MINUTO 3: 19 Toes To Bars

Cross Training Day 14-12-2017

TEAM WOD (team da 2, un giro completo a testa, il compagno aspetta che finisca):

8 rounds (a testa) of:  (TIME CAP 16')

• 10 Push Presses @50/35 Kg. (110/80 lbs.)
• 10 Toes To Bars

Cross Training Day 13-12-2017

WOD:

7 rounds of:

• 7 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
• 14 Toes To Bars
• 21 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)

Weight & Cross Training Day 12-12-2017

TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio):

AMRAP 14' of:

• 7 Box Jumps @60/50 cm. (24/21 in.)
• 7 Burpees
• 7 KB American Swings @24/16 Kg. (1.5/1 pood)

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Chest Incline PURE 4x10 @50 Kg.
• Pectoral 4x10 @50 Kg.
• Curl al cavo basso  4x10 @27,5Kg.
• Curl con manubri 4x8 @16 Kg.

Cross Training Day 11-12-2017

WOD:

4 rounds of:

• 5 Thrusters @50/35 Kg. (110/80 lbs.)
• 10 Pull-Ups
• 15 KB Sumo Deadlift High Pulls @36/24 Kg. (2.25/1.5 pood)
• 20 Sit-Ups

THEN (NO REST)

50-40-30-20-10 reps of:

• Push-Ups
• Double Unders (x3 Singles)

Cross Training Day 09-12-2017

WOD:
AMRAP 20' of:

• 1 Curtis P. (1 Power Clean + 1 Affondo dx + 1 Affondo sx + 1 Push Press) @40/20 Kg. (90/45 lbs.) (+1 rep ogni giro)
• 2 Box Jumps @60/50 cm. (24/20 in.) (+2 reps)
• 3 Cotoletta (1 Sit-Up + 1 Push-Up) (+3 reps)
• 5 Double Unders (x3 Singles) (+5/15 reps)

Cross Training Day 06-12-2017

TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio):

AMRAP 20' of: 

• 5 Push Presses @50/35 Kg. (110/80 lbs.)
• 10 Box Jumps @60/50 cm. (24/21 in.)
• 15 V Sit-Ups

Weight & Cross Training Day 05-12-2017

WOD:
3 rounds of: (TIME CAP 25')

• 5 Wall Climbs
• 15 Front Squats @40/30 Kg. (90/65 lbs.)
• 45 V Sit-Ups
• 135 Double Unders (x2 Singles)

WEIGHT TRAINING:

• Lat Machine presa larga 4x10 @60 Kg.
• Rematore ai cavi 4x10 @35 Kg.
• Monkey Pull-Ups 4x8
• Pulldown al cavo 4x10 @30 Kg.
• Aperture laterali 4x10 @12 Kg.
• Alzate frontali con disco 4x10 @20 Kg.
• French Press 4x10 @40 Kg.
• Poliercolina presa inversa con maniglia 4x10 @15 Kg.

Cross Training Day 04-12-2017

WOD:
3 rounds of: (TIME CAP 20')

• 39 Burpees
• 19 Cleans @40/27,5 Kg. (90/60 lbs.)

Cross Training Day 02-12-2017

TEAM WOD (team of 3):

5 rounds of: (TIME CAP 25')

• 10 Clusters @45/30 Kg. (100/65 lbs.)
• 15 Toes To Bars
• Plank

Un atleta esegue il primo esercizio, l'altro il secondo e il terzo rimane in plank per tutto il tempo di esecuzione dei due compagni, a rotazione. Se si esce dalla posizione di plank prima del tempo, tutto il team dovrà fare 5 burpees di penalità.

Cross Training Day 01-12-2017

TEAM WOD (team of 2):

5 rounds of: (TIME CAP 25')

• 10 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
• 15 Toes To Bars
• 20 Affondi con bilanciere @45/30 Kg. (100/65 lbs.)
• 25 Push-Ups

Un atleta esegue il primo esercizio, l'altro aspetta che finisca per iniziare, nel frattempo il primo passa all'esercizio successivo, e così via.

Weight & Cross Training Day 30-11-2017

WOD:
AMRAP 15' of:

• 10 Front Squats @50/35 Kg. (110/80 lbs.)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Sit-Ups
• 25 Double Unders (x3 Singles)

WEIGHT TRAINING:

• Back Squats 4x8 @90 Kg.
• Deadlifts 4x6 @130 Kg.
• Strict Pull-Ups 5x8

Cross Training Day 29-11-2017

TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio):

10 rounds (5 a testa) of:  (TIME CAP 35')

• 10 Deadlifts  @100/60 Kg. (220/135 lbs.)
• 15 Box Jumps @60/50 cm. (24/21 in.)
• 20 Double Unders (x3 Singles)
• 15 Toes To Bars
• 10 Pull-Ups

Weight & Cross Training Day 28-11-2017

WOD:
5 rounds of:

• 5 Squat Cleans & Press @50/35 Kg. (110/80 lbs.)
• 10 KB One Arm Snatches @16/12 Kg. (1/0.75 pood)
• 15 V Sit-Ups
• 20 Double Unders (x3 Singles)

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Chest Incline PURE 4x10 @50 Kg.
• Pectoral 4x10 @50 Kg.
• Curl al cavo basso  4x10 @27,5Kg.
• Curl con manubri 4x8 @16 Kg.

Cross Training Day 27-11-2017

WOD:
AMRAP 9' of:

• 5 Pull-Ups
• 15 Wall Ball Shots @9/65,5 Kg. (20/14 lbs.)

NO REST THEN

AMRAP 9' of:

• 10 KB American Swings @24/16 Kg. (1.5/1 pood)
• 20 V Sit-Ups

Cross Training Day 25-11-2017

TEAM WOD (team da 2, modalità staffetta) 
10 rounds (each mate) of:

• 10 Burpees
• 10 OH Walking Lunges (each leg) con disco @20/15 Kg. (45/33 lbs.)
• 10 V Sit-Ups
• 10 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)

Cross Training Day 24-11-2017

TEAM WOD (team da 3) 
TIME CAP 40':

• 100 Pull-Ups
• 200 Ball Slams @15/10 Kg. (33/22 lbs.)
• 300 Front Dquats @40/25 Kg. (90/55 lbs.)
• 400 Sit-Ups

Cross Training Day 22-11-2017

WOD:
AMRAP 15' of:

• 1 Hang Power Snatch @40/20 Kg. (90/45 lbs.) (+1 rep ogni giro)
• 2 Burpees (+2 reps)
• 3 Toes To Bars (+3 reps)
• 4 Push-Ups (+4 reps)

Weight & Cross Training Day 21-11-2017

WOD:
4 rounds of:

• 6 Front Squats @60/35 Kg. (135/80 lbs.)
• 14 KB American Swings @24/16 Kg. (1.5/1 pood)
• 21 Toes To Bars
• 28 Double Unders (x3 Singles)

WEIGHT TRAINING:

• Back Squats 4x6 @100 Kg.
• Leg Extension 4x10 @55 Kg.
• Affondi camminando con manubri 4x20 @14 (x2) Kg.
• Leg Curl 5x10 @55 Kg.

Weight & Cross Training Day 20-11-2017

WOD:
EMOM 14' of:

• EVEN: 4 Wall Climbs
• ODD: 5 C2B Pull-Ups + 5 Toes To Bars

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Chest Incline PURE 4x10 @50 Kg.
• Pectoral 4x10 @50 Kg.
• Curl al cavo basso  4x10 @27,5Kg.
• Curl con manubri 4x8 @16 Kg.

Cross Training Day 18-11-2017

WOD "BEAR COMPLEX":
5 rounds for load of:

• 1 Power Clean 
• 1 Front Squat 
• 1 Push Press 
• 1 Back Squat 
• 1 Push Press

Completa tutti e 5 i movimenti per 1 ripetizione del complex.Completa il complex 7 volte, senza sosta (senza lasciar andare la barra o appoggiandolo a terra) per 1 round. Completa 5 rounds, aumentando il peso e riposando secondo necessità tra ogni round. Il punteggio è il peso massimo utilizzato per il tuo quinto round unbroken.

Cross Training Day 17-11-2017

WOD:
AMRAP 15' of:

• 10 Clusters @40/27,5 Kg. (90/60 lbs.)
• 20 V Sit-Ups
• 30 Double Unders (x3 Singles)

Weight Training Day 16-11-2017

• Lat Machine presa larga 4x10 @60 Kg.
• Rematore ai cavi 4x10 @35 Kg.
• Monkey Pull-Ups 4x8
• Pulldown al cavo 4x10 @30 Kg.
• Aperture laterali 4x10 @12 Kg.
• Alzate frontali con disco 4x10 @20 Kg.
• French Press 4x10 @40 Kg.
• Poliercolina presa inversa con maniglia 4x10 @15 Kg.

Cross Training Day 15-11-2017

TEAM WOD (team of 2):

5 rounds of: (TIME CAP 20')

• 7 Chest to Bar Pull-Ups
• 14 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 21 Toes To Bars
• 28 Double Unders (x3 Singles)

Un atleta esegue il primo esercizio, l'altro aspetta che finisca per iniziare, nel frattempo il primo passa all'esercizio successivo, e così via.

Weight & Cross Training Day 14-11-2017

WOD:
LADDER 10-1 rep. of:

• Deadlifts @90/65 Kg. (200/145 lbs.)
• Pull-Ups/Ring Rows
• Burpees
• Ball Slams @15/10 Kg. (33/22 lbs.)

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Chest Incline PURE 4x10 @50 Kg.
• Pectoral 4x10 @50 Kg.
• Curl al cavo basso  4x10 @27,5Kg.
• Curl con manubri 4x8 @16 Kg.

Cross Training Day 13-11-2017

STRENGHT

15' per trovare 1 RM Front Squats (riposo 2' tra le serie)

WOD:
AMRAP 15' of:

• 4 Front Squats @80% peso prima
• 15 V Sit-Ups
• 30 Push-Ups

Cross Training Day 11-11-2017

TEAM WOD (Team of 2):
AMRAP 4' of:

• 4 Push Presses @50/35 Kg. (110/80 lbs.)
• 10 Double Unders

1' REST THEN

AMRAP 4' of:

• 4 Front Squats @50/35 Kg. (110/80 lbs.)
• 10 Toes To Bars

1' REST THEN

AMRAP 4' of:

• 4 Cleans @50/35 Kg. (110/80 lbs.)
• 10 Russian Twists

1' REST THEN

AMRAP 4' of:

• 4 Pull-Ups
• 10 V Sit-Ups

Cross Training Day 10-11-2017

WOD:
2 rounds of:

• 1' KB Sumo Deadlift High Pulls @36/24 Kg.
• 1' Toes To Bars
• 1' Box Jumps @75/60 cm.
• 1' Wall Ball Shots @9/6,5 Kg.
• 1' Hang Power Cleans @40/27,5 Kg.
• 1' V Sit-Ups
• 1' Push-Ups
• 1' Affondi con disco @20/15 Kg.
• 1' Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

Weight & Cross Training Day 09-11-2017

WOD:
5 rounds of:

• 10 Front Squats @50/35 Kg. (110/80 lbs.)
• 20 Toes To Bars
• 30 Push-Ups
• 40 Double Unders (x2 Singles)

WEIGHT TRAINING:

• Strict Pull-Ups 5x8
• Back Squats 4x8 @90 Kg.
• Deadlifts 4x6 @130 Kg.

Cross Training Day 08-11-2017

WOD:
AMRAP 5' of:

• 5 Push Presses @50/25 Kg. (110/55 lbs.)
• 10 Wall Ball Shots @9/6.5 Kg. (20/14 lbs.)

2' REST THEN

AMRAP 5' of:

• 10 Affondi con Disco (per gamba) @20/10 Kg. (45/22 lbs.)
• 5 Box Jumps @60/50 cm. (24/21 in.)

2' REST THEN

AMRAP 5' of:

• 5 Ball Slams @20/15 Kg. (45/33 lbs.)
• 10 KB American Swings @24/16 Kg. (1.5/1 pood)

Weight & Cross Training Day 07-11-2017

WOD:
5 rounds of:

• 10 Deadlifts @90/65 Kg. (200/145 lbs.)
• 20 Affondi con disco @15/10 Kg. (33/22 lbs.)
• 30 Sit-Ups
• 40 Double Unders (x2 Singles)

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Chest Incline PURE 4x10 @50 Kg.
• Pectoral 4x10 @50 Kg.
• Curl al cavo basso  4x10 @27,5Kg.
• Curl con manubri 4x8 @16 Kg.

Cross Training Day 06-11-2017

TEAM WOD (team of 2):

AMRAP 25' of:

• 50 Pull-Ups
• 21 Thrusters @45/30 Kg. (100/65 lbs.)
• 50 Toes To Bars
• 21 Squat Cleans @45/30 Kg. (100/65 lbs.)
• 50 Push-Ups

Cross Training Day 04-11-2017

TEAM WOD (team of 2):

2 rounds of:

• 10 Sincro Burpees
• 50 Power Cleans @50/30 Kg. (110/65 lbs.)
• 50 Toes To Bars
• 50 Sit-Ups
• 50 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 50 Ball Slams @20/15 Kg. (45/33 lbs.)

Gli atleti si suddividono come vogliono le ripetizioni, lavora però uno alla volta.

Cross Training Day 03-11-2017

TEAM WOD (team of 2):

4 rounds of: (TIME CAP 30')

• 10 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 20 Toes To Bars
• 10 Affondi con bilanciere @40/27,5 Kg. (90/60 lbs.)
• 30 V Sit-Ups
• 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 40 Sit-Ups

Un atleta esegue il primo esercizio, l'altro aspetta che finisca per iniziare, nel frattempo il primo passa all'esercizio successivo, e così via.

Weight & Cross Training Day 31-10-2017

WOD "HALLOWEEN":
3 rounds of: (TIME CAP 20')

• 10 Pull-Ups
• 20 Affondi (per gamba) con disco @20/15 Kg. (45/33 lbs.)
• 30 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 40 V Sit-Ups

WEIGHT TRAINING:

• Deadlifts 5x6 @130 Kg.
• Strict Pull-Ups 4x10
• Pulldown al cavo 4x10 @50 Kg.
• Back Squats 4x8 @90 Kg.
• Clean & Press 4x6 @50 Kg.

Weight & Cross Training Day 30-10-2017

WOD:
3 rounds of: (TIME CAP 24')

• 21 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 15 KB American Swings @24/16 Kg. (1.5/1 pood)
• 9 Pull-Ups
• 15 Toes To Bars
• 21 Push-Ups

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Chest Incline PURE 4x10 @50 Kg.
• Pectoral 4x10 @50 Kg.
• Curl al cavo basso  4x10 @27,5Kg.
• Curl con manubri 4x8 @16 Kg.

Cross Training Day 28-10-2017

TEAM WOD (team of 2):

1 round of:

• 150 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 90 Double Unders (x3 Singles)
• 30 Pull-Ups

THEN

3 rounds of (3' riposo tra i rounds)

• E3MOM of:
• 20 Burpees
• Nel resto dei 3 minuti fare le max reps di Push Presses @20/15 Kg. (45/33 lbs.)

Il risultato è il numero delle ripetizione dei Push Press.

Cross Training Day 27-10-2017

TEAM WOD (team of 2):
5 rounds of: (TIME CAP 25')

• 20 Affondi con Disco @20/15 Kg. (45/33 lbs.)
• 15 KB American Swings @24/16 Kg. (1.5/1 pood)
• 10 Toes To Bras
• 5 Burpees

Ogni 3' eseguire 20 V Sit-Ups.

Weight & Cross Training Day 26-10-2017

WOD:
5 rounds of: (NOT FOR TIME)

• 3 Power Cleans
• 6 Push Presses
• 9 Front Squats

Non bisogna mai riposare appoggiando il bilanciere a terra durante il giro e aumentare il peso a ogni tentativo.

THEN

AMRAP 10' of:

• 3 Power Cleans
• 6 Push Presses
• 9 Front Squats @75%

WEIGHT TRAINING:

• Deadlift 5x6 @130 Kg.
• Pull-Ups 4x10
• Lat machine presa inversa 4x10 @60 Kg.
• Pulldown ai cavi 3x15 @25 Kg.
• French Press  4x10 @40 Kg.
• Poliercolina 4x10 @35 Kg.