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martedì 31 gennaio 2017
Cross Training Day 31-01-2017
WARM UP:
3 rounds of:
1' Rope Jumps
10 Pull-Ups
20 Sit-Ups
WOD:
5 rounds of:
5 Front Squats @50/35 Kg. (110/75 lbs.)
10 Ball Slams @15/10 Kg. (33/22 lbs.)
15 Push-Ups
20 Sit-Ups
lunedì 30 gennaio 2017
Weight & Cross Training Day 30-01-2017
WARM UP:
3 rounds of:
1' Mountain Climbers
1' Sit-Ups
1' Push-Ups
WOD:
AMRAP 15' of:
5 Clean & Presses @50/30 Kg. (110/65 lbs.)
10 Burpees
15 Toes To Bars
CASH OUT:
5 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
WEIGHT TRAINING:
Bench Press 4x8 @70 Kg.
Croci ai cavi 4x12 @30 Kg.
Inclined Chest Press PURE 4x10 @50 Kg.
Pectoral Machine 4x12 @50 Kg.
Curl con manubri 4x8 @18 Kg.
Curl al cavo basso 4x10 @22,5 Kg.
sabato 28 gennaio 2017
Cross Training Day 28-01-2017
WOD:
LADDER 10-1:
KB American Swings @24/16 Kg. (1.5/1 pood)
Deadlifts @90/65 Kg. (200/145 lbs.)
Pull-Ups
Toes to Bars
CASH OUT:
4 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
venerdì 27 gennaio 2017
Cross Training Day 27-01-2017
WOD:
EMOM 15' of (at least 10 rounds):
1 Push Press @50/30 Kg. (110/65 lbs.)
2 Front Squats @50/30 Kg. (110/65 lbs.)
3 Toes To Bars
4 Push-Ups
CASH OUT "ANNIE":
50-40-30-20-10 reps of:
Double Unders
Sit-Ups
giovedì 26 gennaio 2017
Cross Training Day 26-01-2017
TEAM WOD (team da 2, un esercizio alla volta, uno esegue l'altro riposa):
10 Pull-Ups
20 Burpees
30 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
40 Double Unders (x3 Singles)
CASH OUT:
5 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
mercoledì 25 gennaio 2017
Cross Training Day 25-01-2017
TEAM WOD (team of 2):
100 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
150 Toes To Bars
200 Box Jumps @60/50 cm. (24/20 in.)
150 KB American Swings @24/16 Kg. (1.5/1 pood)
100 Thrusters @30/20 Kg. (65/45 lbs.)
lunedì 23 gennaio 2017
Weight & Cross Training Day 23-01-2017
WARM UP:
5' Rope Jumps
4 rounds of "CINDY" :
5 Pull-Ups
10 Push-Ups
15 Air Squats
WOD:
4 rounds of:
10 Hang Power Clean & Presses @40/27,5 Kg. (90/60 lbs.)
15 Ball Slams @20/15 Kg (45/33 lbs.)
20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
25 Toes To Bars
WEIGHT TRAINING
Bench Press 4x8 @70 Kg.
Croci ai cavi 4x12 @25 Kg.
Inclined Chest Press PURE 4x10 @50 Kg.
Pectoral Machine 4x12 @50 Kg.
Curl con manubri 4x8 @18 Kg.
Curl al cavo basso 4x10 @22,5 Kg.
sabato 21 gennaio 2017
Cross Training Day 21-01-2017
WARM UP:
10' FQCCVP
WOD:
AMRAP 18' of:
10 Thrusters @40/27,5 Kg. (90/60 lbs.)
15 Toes To Bars
20 Ball Slams @15/10 Kg. (33/22 lbs.)
25 Diamond Push-Ups
CASH OUT:
4 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
venerdì 20 gennaio 2017
Cross Training Day 20-01-2017
WARM UP:
10' FQCCVP
WOD:
3 rounds of (45" work-15"rest):
1' Box Jumps @60/50 cm. (24/20 in.)
1' Wall Ball Shots @9/7Kg. (20/14 lbs.)
1' Declined Push-Ups
1' Toes To Bars
1' Pull-Ups
1' Hang Squat Cleans @40/27,5 Kg. (90/60 lbs.)
CASH OUT:
4 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
giovedì 19 gennaio 2017
Cross Training Day 19-01-2017
WARM UP:
10' FQCCVP
WOD:
4 rounds of:
5 Wall Climbs
10 Barbell Lunges (each leg) @40/27,5 Kg. (90/60 lbs.)
15 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
25 Sit-Ups
40 Double Unders
CASH OUT:
4 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
mercoledì 18 gennaio 2017
Cross Training Day 18-01-2017
WARM UP:
24 Burpees (Thx to Ettore)
WOD:
AMRAP 5' of:
10 Push Presses @40/27,5 Kg. (90/60 lbs.)
20 V Sit-Ups
2' REST THEN
AMRAP 5' of:
10 Front Squats @40/27,5 Kg. (90/60 lbs.)
20 Push-Ups
2' REST THEN
AMRAP 5' of:
10 Burpees
20 KB American Swings @24/16 Kg. (1.5/1 pood)
CASH OUT:
4 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
lunedì 16 gennaio 2017
Weight & Cross Training Day 16-01-2017
WARM UP:
4 rounds of :
5 Pull-Ups
10 Push-Ups
10 Air Squats
10 Sit-Ups
WOD:
4 rounds of:
10 Deadlifts @90/65 Kg. (200/145 lbs.)
20 KB American Swings @24/16 Kg. (1.5/1 pood)
30 Toes To Bars
40 Double Unders
WEIGHT TRAINING
Bench Press 5x6 @70 Kg.
Croci panca inclinata 4x10 @20 Kg.
Inclined Chest Press PURE 4x10 @50 Kg.
Croci ai cavi 3x12 @25 Kg.
Curl con manubri 4x8 @18 Kg.
Curl al cavo basso 4x10 @20 Kg.
sabato 14 gennaio 2017
Cross Training Day 14-01-2017
WARM UP:
5' Rope Jumps
WOD:
5 rounds of:
LADDER 10-2 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
LADDER 20-4 Pull-Ups/Ring Rows
LADDER 30-6 Toes To Bars
LADDER 40-8 Sit-Ups
LADDER 50-10 Double Unders/Mountain Climbers
CASH OUT:
5 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
venerdì 13 gennaio 2017
Cross Training Day 13-01-2017
WARM UP:
5' Rope Jumps
WOD:
AMRAP 18' of:
10 Push Presses/Front Squats @40/20 Kg. (90/45 lbs.)
15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
20 Ball Slams 15/10 Kg. (33/22 lbs.)
25 Sit-Ups
30 Single Rope Jumps
CASH OUT:
5 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
giovedì 12 gennaio 2017
Cross Training Day 12-01-2017
WARM UP:
5' Rope Jumps THEN
3 rounds of:
5 Burpees
10 KB American Swings
15 Sit-Ups
WOD:
AMRAP 3' of:
10 Push Presses/Front Squats @40/30 Kg. (90/65 lbs.)
10 KB American Swings @24/16 Kg. (1.5/1 pood)
1' REST THEN
AMRAP 4' of:
15 Toes To Bars
15 Double Unders
1' REST THEN
AMRAP 5' of:
20 Push-Ups
20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
CASH OUT:
5 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
mercoledì 11 gennaio 2017
Cross Training Day 11-01-2017
WARM UP:
4 rounds of:
5 Pull-Ups
10 Mountain Climbers
15 Push-Ups
20 Sit-Ups
TEAM WOD (Team of 2):
50 Pull-Ups
60 Thrusters @30 Kg. (65 lbs.)
70 Ball Slams @15 Kg. (33 lbs.)
60 Toes To Bars
50 Burpees
CASH OUT:
3 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
martedì 10 gennaio 2017
Cross Training Day 10-01-2017
WARM UP:
4 rounds of:
15 KB American Swings
25 Sit-Ups
35 Rope Jumps
WOD:
3 Wall Climbs
10 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
10 Front Squats @40/27,5 Kg. (90/60 lbs.)
10 Toes To Bars
2 Wall Climbs
20 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
20 Front Squats @40/27,5 Kg. (90/60 lbs.)
20 Toes To Bars
1 Wall Climb
30 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
30 Front Squats @40/27,5 Kg. (90/60 lbs.)
30 Toes To Bars
CASH OUT:
5 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
lunedì 9 gennaio 2017
Weight & Cross Training Day 09-01-2017
WARM UP:
5 rounds of "CINDY"
5 Pull-Ups
10 Push-Ups
15 Air Squats
WOD:
4 rounds of:
7 Deadlifts @100/70 Kg. (225/155 lbs.)
14 Burpees Over The Bar
21 V Sit-Ups
CASH OUT:
"NINJA WARRIORS"
WEIGHT TRAINING
Chest Press PURE 5x8 @70 Kg.
Croci ai cavi 4x10 @25 Kg.
Inclined Chest Press PURE 4x12 @50 Kg.
Curl con manubri 4x8 @16 Kg.
Curl con bilanciere 4x10 @30 Kg.
sabato 7 gennaio 2017
Cross Training Day 07-01-2017
WARM UP:
5' Rope Jumps
5' Sit-Ups
WOD:
5 rounds of:
25 Push-Ups
15 Toes To Bars
5 Front Squats @60/35 Kg. (135/75 lbs.)
15 KB American Swings @24/16 Kg. (1.5/1 pood)
25 Double Unders
CASH OUT:
5 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
giovedì 5 gennaio 2017
Cross Training Day 05-01-2017
WARM UP:
4 rounds of:
30 Rope Jumps
25 Sit-Ups
20 Air Squats
WOD:
3 rounds of:
10 Deadlifts @100/65 Kg. (220/145 lbs.)
20 OH Lunges with plate @20/15 Kg. (45/33 lbs.)
30 Toes To Bars
40 Box Jumps @60/50 cm. (24/20 in.)
50 Double Unders
CASH OUT:
4 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
martedì 3 gennaio 2017
Cross Training Day 03-01-2017
WARM UP:
4 rounds of:
30 Rope Jumps
25 Sit-Ups
20 Air Squats
WOD:
AMRAP 18' of:
5 Hang Squat Cleans @50/27,5 Kg. (110/60 lbs.)
10 Pull-Ups
15 Toes To Bars
20 Push-Ups
25 Double Unders
CASH OUT:
5 rounds of:
1' Sit-Ups
1' Reverse Sit-Ups
1' Plank
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