sabato 29 aprile 2017

Cross Training Day 29-04-2017

TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio) (TIME CAP 25'):

4 rounds of:
  • 4 Push Presses @45/32,5 Kg. (100/70 lbs.)
  • 8 Front Squats @45/32,5 Kg. (100/70 lbs.)
  • 12 Ball Slams @20/15 Kg. (45/33 lbs.)
  • 16 Toes To Bars
  • 20 Double Unders (x3 Singles)

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


venerdì 28 aprile 2017

Cross Training Day 28-04-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno) (TIME CAP 30'):

3 rounds (each) of:
  • 5 Pull-Ups
  • 10 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 V Sit-Ups
THEN 3 rounds (each) of:
  • 25 Push-Ups
  • 30 OH Lunges with plate @20/15 Kg. (45/3 lbs.)
  • 35 Double Unders (x3 Singles)


giovedì 27 aprile 2017

Cross Training Day 27-04-2017

WOD:
AMRAP 18' of:
  • 7 Pull-Ups
  • 14 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)
  • 21 Toes To Bars
  • 28 Double Unders (x3 Singles)

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


mercoledì 26 aprile 2017

Cross Training Day 26-04-2017

WOD:
5 rounds of (TIME CAP 25'):
  • 5 Bear Complex @40/25 Kg. (90/55 lbs.)
  • 10 Burpees
  • 15 Toes To Bars

CASH OUT "ANNIE":
50-40-30-20-10 reps of:
  • Double Unders
  • Sit-Ups


lunedì 24 aprile 2017

Weight & Cross Training Day 24-04-2017

WOD:
20-16-12-8-4 reps (TIME CAP 30'):
  • Thrusters @40/22,5 Kg. (90/50 lbs.)
  • Toes To Bars
  • Box Jumps @75/60 cm. (30/24 in.)
  • x3 Double Unders/x9 Singles

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

WEIGHT TRAINING:
  • Panca Piana 4x8 @70 Kg.
  • Croci ai cavi 4x12 @30 Kg.
  • Chest Incline 3x10 @50 Kg.
  • Pectoral Machine 3x12 @55 Kg.
  • Curl con manubri 4x10 @18 Kg.
  • Curl al cavo basso 4x10 @27,5 Kg.


sabato 22 aprile 2017

Cross Training Day 22-04-2017

TEAM WOD (team of 2):
  • 50 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
  • 60 Pull-Ups
  • 70 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 80 Push-Ups
  • 90 Toes To Bars
  • 100 Front Squats @40/27,5 Kg. (90/60 lbs.)
Ogni 3' tutti i membri del team devono fare 10 Burpees

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


Cross Training Day 21-04-2017

WOD "RAFFA'S B.DAY":
AMRAP 35' of:
  • 21 Toes To Bars
  • 04 Wall Climbs
  • 19 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)
  • 82 Double Unders (x3 Singles)
  • 35 Sit-Ups

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


giovedì 20 aprile 2017

Cross Training Day 20-04-2017

TEAM WOD (team of 2):
AMRAP 25' of:
  • 50 Box Jumps @75/60 cm. (30/24 in.)
  • 50 Ball Slams @15/10 Kg. (33/22 lbs.) 
  • 50 Toes To Bars
  • 50 Front Squats @50/35 Kg. (110/80 lbs.)

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


mercoledì 19 aprile 2017

Cross Training Day 19-04-2017

WOD (TIME CAP 30'):
  • BUY IN: 50 Wall Ball Shots @9/6.5 Kg. (20/14 lbs.)
  • 5 rounds of:
    • 10 Pull-Ups
    • 15 (per gamba) OH Lunges con disco @20/15 Kg. (45/33 lbs.)
    • 20 Push-Ups
    • 25 Sit-Ups
  • CASH OUT: 150 Double Unders (SUB Singles x3)


sabato 15 aprile 2017

Cross Training Day 15-04-2017

WOD:
5 rounds of (TIME CAP 25'):
  • 4 Thrusters @40/15 Kg. (90/35 lbs.)
  • 8 Box Jumps @75/60 cm. (30/24 in.)
  • 12 Deadlifts @80/40 Kg. (175/90 lbs.)
  • 16 Toes To Bars
  • 20 Push-Ups


venerdì 14 aprile 2017

Cross Training Day 14-04-2017

WOD:
AMRAP 18' of:
  • 3 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
  • 6 Wall Ball Shots @9/6.5 Kg. (20/14 lbs.)
  • 9 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 12 Burpees Over The Bar
  • 15 Toes To Bars

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


giovedì 13 aprile 2017

Cross Training Day 13-04-2017

WOD:
  • 50 Wall Ball Shots @9/6.5 Kg. (20/14 lbs.)
  • 100 Sit-Ups
  • 150 Double Unders
  • 50 Pull-Ups
  • 100 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 150 Double Unders
  • 50 Toes To Bars
  • 100 Push-Ups


mercoledì 12 aprile 2017

Cross Training Day 12-04-2017

WOD:
AMRAP 15' of: 
  • 1 Deadlift @120/85 Kg. (265/185 lbs.) (+1 rep each round)
  • 2 Burpees (+2 reps)
  • 3 KB American Swings @24/16 Kg. (1.5/1 pood) (+3 reps)
  • 4 Toes To Bars (+4 reps)
  • 5 Push-Ups (+5 reps)
  • 6 Double Unders (SUB Tuck Jumps) (+6 reps)

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


martedì 11 aprile 2017

Cross Training Day 11-04-2017

WOD:
AMRAP 18' of:
  • 10 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
  • 15 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 20 Toes To Bars
  • 25 Double Unders (SUB Tuck Jumps)

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


lunedì 10 aprile 2017

Weight & Cross Training Day 10-04-2017

WOD:
20-18-16-14-12 reps (TIME CAP 25'):
  • Toes To Bars
  • Push Presses @40/27,5 Kg. (90/60 lbs.)
  • Burpees Over The Bar

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

WEIGHT TRAINING:
  • Panca Piana 4x8 @70 Kg.
  • Croci ai cavi 4x12 @30 Kg.
  • Chest Incline 4x10 @55 Kg.
  • Pectoral Machine 3x12 @55 Kg.
  • Curl con manubri 4x10 @18 Kg.
  • Curl al cavo basso 4x10 @27,5 Kg.


Cross Training Day 08-04-2017

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

4 rounds (each) of (TIME CAP 40'):

  • 4 Deadlifts @100/70 Kg. (225/155 lbs.)
  • 8 Burpees Over The Bar
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 16 Toes To Bars
  • 23 Push-Ups
  • 42 Double Unders (SUB Tuck Jumps)


venerdì 7 aprile 2017

Weight & Cross Training Day 07-04-2017

WOD:
21-15-9-15-21 reps (TIME CAP 20'):
  • Front Squats @50/30 Kg. (110/65 lbs.)
  • Toes To Bars
  • Ball Slams @15/10 Kg. (33/22 lbs.)

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

WEIGHT TRAINING:
  • Lat Machine con triangolo 4x10 @60 Kg.
  • Pulldown 4x12 @30 Kg.
  • Vertical Traction 4x12 @60 Kg.
  • Poliercolina 4x10 @30 Kg.
  • Manubrio dietro nuca 4x10 @10 Kg.
  • Curl con manubrio 4x10 @16 Kg.
  • Curl al cavo basso 4x12 @25 Kg.


giovedì 6 aprile 2017

Cross Training Day 06-04-2017

WOD:
50-40-30-20-10 reps of (TIME CAP 20'):
  • KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)
  • Sit-Ups
  • Double Unders

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


mercoledì 5 aprile 2017

Cross Training Day 05-04-2017

TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
  • AMRAP 10' of:
    • 5 Burpee Box Jumps @75/60 cm. (30/24 in.)
    • 10 Hang Power Cleans @45/27,5 Kg. (100/60 lbs.)
    • 20 Double Unders (SUB Tuck Jumps)
  • 3' REST THEN
    • 100 KB American Swings @24/16 Kg. (1.5/1 pood)
    • 100 Push-Ups
    • 100 Toes To Bars


martedì 4 aprile 2017

Cross Training Day 04-04-2017

WOD:
30-24-18-12-6 reps of (TIME CAP 30'):
  • KB American Swings @24/16 (1.5/1 pood)
  • Ball Slams @15/10 Kg. (33/22 lbs.)
  • Toes To Bars
  • Double Unders

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


lunedì 3 aprile 2017

Weight & Cross Training Day 03-04-2017

WOD:
  • AMRAP 5' of:
    • 7 Hang Power Cleans @50/35 Kg. (110/75 lbs.)
    • 14 Sit-Ups
  • 2' REST THEN
  • AMRAP 5' of:
    • 7 Box Jumps @75/60 cm. (30/24 in.)
    • 14 Push-Ups
  • 2' REST THEN
  • AMRAP 5' of:
    • 7 Pull-Ups
    • 14 Double Unders (SUB Tuck Jumps)

WEIGHT TRAINING:
  • Panca Piana 4x8 @70 Kg.
  • Croci ai cavi 4x12 @30 Kg.
  • Inclined Chest Press PURE 4x10 @60 Kg.
  • Pectoral Machine 3x12 @55 Kg.
  • Curl con manubri 4x10 @18 Kg.
  • Curl al cavo basso 4x10 @27,5 Kg.