Cross Training Day 25-02-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
AMRAP 10' of:

• 3 Wall Climbs
• 6 Pull-Ups
• 9 Push-Ups

REST 2' THEN

AMRAP 10' of:

• 9 Front Squats @50/35 Kg. (110/77 lbs.)
• 6 Toes To Bars
• 3 Chest To Bars

CASH OUT:
5 rounds of:

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

Cross Training Day 24-02-2017

WOD:
AMRAP 18' of:

• 20 OH Lunges with plate @20/15 Kg. (45/33 lbs.)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Box Jumps @60/50 cm. (24/20 in.)
• 30 Sit-Ups

CASH OUT:
5 rounds of:

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

Cross Training Day 23-02-2017

WOD:
LADDER 10-1 of:

• Toes To Bars
• Front Squats @50/35 Kg. (110/77 lbs.)
• Pull-Ups

CASH OUT:
5 rounds of:

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

Cross Training Day 22-02-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
4 rounds of:

• 22 Barbell Lunges @40/27,5 Kg. (90/60 lbs.)
• 2 Wall Climbs
• 20 Toes To Bars
• 13 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 17 Burpees

Cross Training Day 21-02-2017

WOD:
AMRAP 15' of:

• 25 Sit-Ups
• 20 Box Jumps @60/50 cm. (24/20 in.)
• 15 Toes To Bars
• 10 Pull-Ups

CASH OUT:
5 rounds of:

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

Cross Training Day 20-02-2017

WOD "CAMPO DA GOLF":

• 30 Thrusters @40/27,5 Kg. (90/60 lbs.) PAR=2
• 50 KB American Swings @24/16 Kg. (1.5/1 pood) PAR=3
• 30 Pull-Ups PAR=3
• 50 Push-Ups PAR=3
• 50 Front Squats @40/27,5 Kg. (90/60 lbs.) PAR=5
• 30 Toes To Bars PAR=4
• 50 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.) PAR=4
• 30 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.) PAR=4
• 50 Ball Slams @15/10 Kg. (35/25 lbs.) PAR=2

L'obiettivo del circuito è di completarlo nel minor numero di "colpi" possibile. Per esempio se i 30 Thrusters li divido in 15, 10, 5 ripetizioni il risultato è 3 colpi. Il circuito non è a tempo, per cui ci si può riposare quanto si vuole tra le serie. Il risultato finale è dato dalla differenza tra i colpi fatti e quelli previsti dal circuito (PAR=30)

Cross Training Day 18-02-2017

TEAM WOD (team of 2):

• 100 Hang Power Clean & Presses @40/25 Kg. (90/55 lbs.)
• 100 OH Lunges with plate @20/15 Kg. (45/33 lbs.) (1sx+1dx=1 rep)
• 100 Toes To Bars
• 100 KB American Swings @24/16 Kg. (1.5/1 pood)
• 100 Push-Ups
• 100 Double Unders (x3 Singles)

Cross Training Day 17-02-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
AMRAP 20' of:

• 15 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 12 Pull-Ups
• 10 Burpees
• 10 Toes To Bars

CASH OUT:
5 rounds of:

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

Cross Training Day 16-02-2017

WOD:
EMOM 12' of:

• 4 Thrusters @45/25 Kg. (100/55 lbs.)
• 6 Burpees

CASH OUT:
5 rounds of:

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

Cross Training Day 15-02-2017

WOD:
AMRAP 18' of:

• 5 Inverted Burpees
• 10 Barbell Lunges @40/27,5 Kg. (90/60 lbs.)
• 15 Toes To Bars
• 20 Push-Ups

CASH OUT:
5 rounds of:

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

Cross Training Day 14-02-2017

WOD:
5 rounds of:

• 5 Hang Squat Cleans @50/30 Kg. (110/65 lbs.) 
• 10 Pull-Ups/Ring Rows 
• 15 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 20 Sit-Ups

CASH OUT:
5 rounds of:

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

Weight & Cross Training Day 13-02-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
4 rounds (ognuno) of:

• 10 Pull-Ups/Ring Rows
• 15 Box Jumps @60/50 cm. (24/20 in.)
• 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 15 Toes To Bars
• 10 Front Squats @50/35 Kg. (110/77 lbs.)

WEIGHT TRAINING:

• Chest Press PURE 4x12 @80 Kg.
• Croci ai cavi 4x12 @30 Kg.
• Inclined Chest Press PURE 4x12 @50 Kg.
• Curl con manubri 4x10 @18 Kg.
• Curl al cavo basso 4x10 @25 Kg.

Cross Training Day 11-02-2017

WOD:
10 rounds of:

• 10 Burpees
• 10 Sit-Ups
• 10 Push-Ups
• 10 Air Squats

CASH OUT:
5 rounds of:

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

Weight & Cross Training Day 10-02-2017

WOD:
4 rounds of:

• 10 Front Squats @50/35 Kg. (110/77 lbs,)
• 15 Toes To Bars
• 20 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 25 Push-Ups

CASH OUT:
5 rounds of:

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

Cross Training Day 09-02-2017

WOD:
4 rounds of:

• 5 Burpees
• 10 Hang Power Clean & Presses @50/27,5 Kg. (110/60 lbs,)
• 15 KB American Swings @24/16 Kg. (1.5/1 pood)
• 20 Toes To Bars

+100 Double Unders

CASH OUT:
5 rounds of:

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

Cross Training Day 08-02-2017

WOD:

• 100 Pull-Ups
• 100 Wall Ball Shots @9/7 kg. (20/14 lbs.)
• 100 Toes To Bars
• 100 Box Jumps @60/50 cm. (24/20 in.)

Si possono spezzare ed eseguire in qualsiasi ordine si voglia, basta completare tutte le ripetizioni :)

CASH OUT:
3 rounds of:

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

Cross Training Day 07-02-2017

WOD:
4 rounds of:

• 7 Deadlifts @100/65 Kg. (220/145 lbs.)
• 14 Pull-Ups
• 21 Sit-Ups
• 28 Double Unders

CASH OUT:
5 rounds of:

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

Weight & Cross Training Day 06-02-2017

WARM UP:
3 rounds of:

• 10 Wall Ball Shots
• 10 Burpees
• 10 Sit-Ups

WOD:
AMRAP 18' of:

• 5 Hang Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 10 Barbell Lunges @40/27,5 Kg. (90/60 lbs.)
• 15 Push-Ups
• 20 Sit-Ups

CASH OUT:

4 rounds of:

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

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x12 @30 Kg.
• Inclined Chest Press PURE 4x12 @50 Kg.
• Pectoral Machine 4x12 @52,5 Kg.
• Curl con manubri 4x8 @18 Kg.
• Curl al cavo basso 4x10 @25 Kg.

Cross Training Day 04-02-2017

WOD:
5 rounds of:

• 10 Front Squats @50/35 Kg. (110/77 lbs.)
• 15 KB Sumo Dealift High Pulls @32/24 Kg. (2/1.5 pood)
• 20 Push-Ups
• 25 Sit-Ups

CASH OUT:
3 rounds of:

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

Weight & Cross Training Day 03-02-2017

WOD:

• 3-2-1-2-3 Wall Climbs
• tra una serie e l'altra di Wall Climb eseguire 2 serie di:
• 10 KB American Swings @24/16 Kg. (1.5/1 pood)
• 10 OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• 10 Pull-Ups
• 10 Toes To Bars

CASH OUT:
3 rounds of:

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

WEIGHT TRAINING:

• Chest Press PURE 4x10 @80 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.
• Poliercolina 4x10 @30 Kg.
• Manubrio dietro nuca 4x8 @12 Kg.

Cross Training Day 02-02-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
5 rounds (ognuno) of:

• 5 Push Presses @60/40 Kg. (135/90 lbs.)
• 10 Pull-Ups
• 5 Burpees Box Jumps @75/60 cm. (30/24 in.)
• 20 Double Unders (x2 Singles)

CASH OUT:
5 rounds of:

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

Cross Training Day 01-02-2017

TEAM WOD (team da 2, uno esegue tutto il circuito, l'altro esegue il successivo aggiungendo 3 rip. ogni esercizio):
AMRAP 20' of:

• 3 Squat Cleans @50/35 Kg. (110/75 lbs.) (+3 reps each round)
• 3 Burpees (+3 reps)
• 3 Toes To Bars (+3 reps)

CASH OUT:
5 rounds of:

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