venerdì 31 marzo 2017

Weight & Cross Training Day 31-03-2017

WOD:
6 rounds of (TIME CAP 20'):
  • LADDER 6-1 Deadlifts @110/77,5 Kg. (245/170 lbs.)
  • LADDER 12-2 Burpees
  • LADDER 18-3 Toes To Bars
  • LADDER 24-4 Push-Ups
  • LADDER 30-5 Double Unders (SUB Tuck Jumps)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

WEIGHT TRAINING:
  • Lat Machine 4x10 @60 Kg.
  • Row PURE 4x10 @90 Kg.
  • Pulldown 4x12 @30 Kg.
  • Shoulder Press PURE 4x10 @60 Kg.
  • Aperture laterali 4x10 @12 Kg.
  • Upper Back 4x12 @50 Kg.
  • Poliercolina 4x10 @30 Kg.


mercoledì 29 marzo 2017

Cross Training Day 29-03-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
AMRAP 20' of: 
  • 3 Hang Power Cleans @45/30 Kg. (100/65 lbs.) (+3 reps each round)
  • 6 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.) (+6 reps)
  • 9 Toes To Bars (+9 reps)
  • 12 Push-Ups (+12 reps)
  • 15 Double Unders (SUB Tuck Jumps) (+15 reps)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


martedì 28 marzo 2017

Cross Training Day 28-03-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
4 rounds (ognuno) of (TIME CAP 25'): 
  • 5 Inverted Burpees
  • 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
  • 15 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 25 Sit-Ups


lunedì 27 marzo 2017

Weight & Cross Training Day 27-03-2017

WOD:
5 rounds of (TIME CAP 25'):
  • 5 Power Cleans @45/32,5 Kg. (100/70 lbs.)
  • 10 Barbell Lunges @45/32,5 Kg. (100/70 lbs.)
  • 15 KB Sumo Deadlift High Pulls @24/16 Kg. (1,5/1 pood)
  • 20 Toes To Bars
  • 25 Double Unders (SUB Tuck Jumps)

WEIGHT TRAINING:
  • Inclined Chest Press PURE 4x8 @60 Kg.
  • Croci ai cavi 4x12 @30 Kg.
  • Panca Piana 4x10 @60 Kg.
  • Pectoral Machine 3x12 @55 Kg.
  • Curl al cavo basso 4x10 @27,5 Kg.
  • Curl con manubri 4x10 @16 Kg.


sabato 25 marzo 2017

Cross Training Day 25-03-2017

WOD:
21-15-9 reps of (TIME CAP 20'):
  • Clusters @40/27,5 Kg. (90/60 lbs.)
  • Burpees over the bar

CASH OUT:
4 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


venerdì 24 marzo 2017

Cross Training Day 24-03-2017

WOD:
4 rounds of (TIME CAP 20'):
  • 10 Hang Squat Cleans @40/27,5 Kg. (90/60 lbs.)
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 30 Push-Ups
  • 40 Sit-Ups
  • 50 Double Unders (SUB Tuck Jumps)

CASH OUT:
4 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


giovedì 23 marzo 2017

Weight & Cross Training Day 23-03-2017

WOD:
AMRAP 18' of:
  • 5 Front Squats @60/35 Kg. (135/80 lbs.)
  • 10 Pull-Ups
  • 15 Box Jumps @75/60 cm. (30/24 in.)
  • 20 Toes To Bars

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

WEIGHT TRAINING:
  • Aperture laterali 4x10 @12 Kg.
  • Arnold Press 4x10 @18 Kg.
  • Upper Back 4x12 @655 Kg,
  • Curl al cavo basso 4x10 @25 Kg.
  • Curl con manubri 4x10 @16 Kg.
  • Poliercolina 4x10 @30 Kg.
  • Manubrio dietro nuca 4x10 @10 Kg.
  • Panca Piana 4x8@60 Kg.
  • Croci ai cavi 4x12 @25 Kg.
  • Inclined Chest Press PURE 3x10 @50 Kg.
  • Pectoral machine 3x12 @50 Kg.


mercoledì 22 marzo 2017

Cross Training Day 22-03-2017

WOD:
4 rounds of (TIME CAP 20'):
  • 7 Thrusters @42,5/30 Kg. (90/60 lbs.)
  • 14 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 21 Toes To Bars
  • 28 Double Unders (SUB Tuck Jumps)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


martedì 21 marzo 2017

Cross Training Day 21-03-2017

WOD:
5 rounds of (TIME CAP 20'):
  • 10 Barbell Lunges @40/25 Kg. (80/60 lbs.)
  • 15 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 20 Push-Ups
  • 25 Sit-Ups

CASH OUT:
4 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


lunedì 20 marzo 2017

Weight & Cross Training Day 20-03-2017

WOD:
  • AMRAP 5' of:
    • 5 Push Presses @45/30 Kg. (100/65 lbs.)
    • 10 Toes To Bars
  • 3' REST THEN
  • AMRAP 5' of:
    • 5 Front Squats @45/30 Kg. (100/65 lbs.)
    • 10 Pull-Ups
  • 3' REST THEN
  • AMRAP 5' of:
    • 5 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
    • 10 Burpees

WEIGHT TRAINING:
  • Panca Piana 4x8@70 Kg.
  • Croci ai cavi 4x12 @30 Kg.
  • Inclined Chest Press PURE 4x10 @60 Kg.
  • Curl al cavo basso 4x10 @27,5 Kg.
  • Curl con manubri 4x10 @16 Kg.


sabato 18 marzo 2017

Cross Training Day 18-03-2017

TEAM WOD (team of 2) (TIME CAP 35'):
  • 50 Synchro Burpees 
  • THEN
    • 100 Toes To Bars
    • 50 Pull-Ups
    • 100 Air Squats
    • 50 Ball Slams @15/10 Kg. (33/22 lbs.)
    • 100 Double Unders (SUB Tuck Jumps)
    • 50 Box Jumps @75/60 cm. (30/24 in.)
    • 100 KB American Swings @24/16 Kg. (1.5/1 pood)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


venerdì 17 marzo 2017

Cross Training Day 17-03-2017

WOD:
5 rounds of:
  • 5 Inverted Burpees
  • 10 Thrusters @40/25 Kg. (80/60 lbs.)
  • 15 KB Sumo Deadlift High Pulls@24/16 Kg. (1.5/1 pood)
  • 20 Toes To Bars

CASH OUT:
4 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


giovedì 16 marzo 2017

Cross Training Day 16-03-2017

WOD:
AMRAP 20' of:
  • 50 OH Lunges with plate @20/15 Kg. (45/33 lbs.)
  • 50 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 50 Push-Ups
  • 50 Double Unders (SUB Tuck Jumps)
  • 50 Sit-Ups

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


mercoledì 15 marzo 2017

Weight & Cross Training Day 15-03-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
AMRAP 18' of: 
  • 5 Hang Power Cleans @60/40 Kg. (135/90 lbs.)
  • 10 Box Jumps @75/60 cm. (30/24 in.)
  • 15 Toes To Bars
  • 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

WEIGHT TRAINING:
  • Aperture laterali 4x10 @12 Kg.
  • Shoulder Press PURE 4x10 @50 Kg.
  • Upper Back 4x12 @45 Kg.
  • Alzate frontali con disco 4x20 @10 Kg.
  • Poliercolina 4x10 @32,5 Kg.
  • Manubrio dietro nuca 4x10 @12 Kg.


lunedì 13 marzo 2017

Weight & Cross Training Day 13-03-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
6 rounds (each) of: 
TIME CAP 30'
  • 4 Squat Cleans @50/30 Kg. (110/65 lbs.)
  • 8 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 12 Toes To Bars (+3 reps)
  • 16 Push-Ups

WEIGHT TRAINING:
  • Panca Piana 4x8@80 Kg.
  • Croci ai cavi 4x12 @30 Kg.
  • Inclined Chest Press PURE 4x10 @60 Kg.
  • Pectoral Machine 3x12 @55 Kg.
  • Curl al cavo basso 4x10 @27,5 Kg.
  • Curl con manubri 4x8 @18 Kg.


sabato 11 marzo 2017

Cross Training Day 11-03-2017

WOD:
  • AMRAP 4' of:
    • 10 Box Jumps @75/60 cm. (30/24 in.)
    • 10 Toes To Bars
  • 1' REST THEN
  • AMRAP 4' of:
    • 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
    • 10 Barbell Lunges @40/27,5 Kg. (90/60 lbs.)
  • 1' REST THEN
  • AMRAP 4' of:
    • 10 Ball Slams @15/10 Kg. (33/22 lbs.)
    • 10 Double Unders (SUB Mountain Climbers)
  • 1' REST THEN
  • AMRAP 4' of:
    • 10 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
    • 10 Sit-Ups


venerdì 10 marzo 2017

Weight & Cross Training Day 10-03-2017

WOD:
4 rounds of:
  • 10 Pull-Ups
  • 3 Deadlifts @110/70 Kg. (245/155 lbs.)
  • 20 Push-Ups
  • 16 Inverted Burpees

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

WEIGHT TRAINING:
  • Aperture laterali 4x12 @10 Kg.
  • Arnold Press 4x10 @18 Kg.
  • Upper Back 4x12 @45 Kg.
  • Poliercolina 4x10 @30 Kg.
  • Manubrio dietro nuca 4x10 @12 Kg.


giovedì 9 marzo 2017

Weight & Cross Training Day 09-03-2017

WARM UP:
3 rounds of:
  • 1' Rope Jumps
  • 1' Toes To Bars
  • 1' Burpees

WOD:
5 rounds of:
  • LADDER 2-10 Push Presses @50/30 Kg. (110/65 lbs.)
  • LADDER 4-20 Barbell Lunges @50/30 Kg. (110/65 lbs.)
  • LADDER 6-30 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • LADDER 8-40 Sit-Ups
  • LADDER 10-50 Double Unders (SUB Mountain Climbers)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

WEIGHT TRAINING:
  • Panca Piana 5x10@70 Kg.
  • Croci ai cavi 4x12 @30 Kg.
  • Inclined Chest Press PURE 4x12 @50 Kg.
  • Pectoral Machine 4x12 @50 Kg.
  • Curl al cavo basso 4x10 @25 Kg.
  • Curl con manubri 4x10 @14 Kg.


mercoledì 8 marzo 2017

Cross Training Day 08-03-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
AMRAP 20' of:
  • 1 Hang Power Clean @50/30 Kg. (110/65 lbs.) (+1 rep each round)
  • 2 Pull-Ups (+2 reps)
  • 3 Toes To Bars (+3 reps)
  • 4 Box Jumps @75/60 cm. (30/24 in.) (+4 reps)

CASH OUT:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank


lunedì 6 marzo 2017

Weight & Cross Training Day 06-03-2017

WOD:
4 rounds of:
  • 5 Wall Climbs
  • 10 Front Squats @50/35 Kg. (110/80 lbs.)
  • 15 Toes To Bars
  • 20 Push-Ups
  • 25 Sit-Ups

CASH OUT:
3 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank

WEIGHT TRAINING:
  • Panca Piana 5x6 @80 Kg.
  • Croci ai cavi 4x10 @30 Kg.
  • Inclined Chest Press PURE 4x12 @50 Kg.
  • Pectoral Machine 4x12 @50 Kg.
  • Curl al cavo basso 4x10 @25 Kg.
  • Curl con manubri 4x9 @14 Kg.


sabato 4 marzo 2017

Cross Training Day 04-03-2017

WARM UP:
4 rounds of:
  • 1' Rope Jumps
  • 30" Push-Ups
  • 30" Air Squats
  • 30" Sit-Ups

TEAM WOD (team of 2):
  • 50 Pull-Ups
  • 100 Toes To Bars
  • 150 Box Jumps @75/60 cm. (30/24 in.)
  • 200 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 250 Sit-Ups