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

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)

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

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

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.

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

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

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)

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

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

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

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

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

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)

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.

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

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

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

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.