Cross Training Day 31-05-2017

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

AMRAP 20' of:

• 10 Pull-Ups
• 15 KB American Swings @24/16 Kg. (1.5/1 pood)
• 10 Front Squats @50/25 Kg. (110/55 lbs.)
• 15 Toes To Bars
• 5 Wall Climbs

CASH OUT:

5 rounds of:

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

Cross Training Day 30-05-2017

WOD:
"RAFFAELLA" (TIME CAP 30'):

• 100 Double Unders
• LADDER 10-1 reps of:
• Deadlifts @110/75 Kg. (235/165 lbs.)
• Pistol Squats (each leg)
• Cotoletta (1 Sit-Up + 1 Push-Up = 1 rep)
• 100 Double Unders

CASH OUT:

5 rounds of:

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

Cross Training Day 27-05-2017

WOD (TIME CAP 20')
10 rounds of:

• 10 Burpees
• 10 Sit-Ups
• 10 Push-Ups
• 10 Air Squats
• 10 Double Unders (x3 Singles)

CASH OUT:

5 rounds of:

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

Cross Training Day 26-05-2017

WOD (TIME CAP 30'):

• 75 Curtis P. @45/30 Kg. (100/65 lbs.)

1 Curtis P. = 1 Power Clean + 1 Left Leg Lunge + 1 Right Leg Lumge + 1 Push Press

CASH OUT:

3 rounds of:

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

Weight & Cross Training Day 25-05-2017

WOD:
"SOTTOSOPRA" (TIME CAP 30')
6 rounds of:

• 6 Wall Climbs (-1 rep ogni giro)
• 12 Hang Power Cleans @50/35 Kg. (110/80 lbs.) (-2 reps)
• 18 Burpees (-3 reps)
• 24 Pull-Ups (-4 reps)
• 30 Wall Ball Shots @9/6.5 Kg. (20/14 lbs.) (-5 reps)

Si parte dall'ultimo esercizio a salire verso il primo.

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi alti 4x12 @25 Kg.
• Croci ai cavi bassi 4x12 @20 Kg.
• Back Squat 4x10 @70 Kg.
• Affondi con bilanciere 4x20 @40 Kg.
• Leg Extension 4x12 @50 Kg.
• Leg Curl 4x12 @50 Kg.
• Curl al cavo basso 4x10 @25 Kg.
• Curl con manubri 4x10 @16 Kg.

Cross Training Day 24-05-2017

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

AMRAP 20' of:

• 30 Wall Ball Shots @9/6.5 Kg. (20/14 lbs.)
• 25 Toes To Bars (x 2 Knees To Chest)
• 20 Barbell Lunges @40/20 Kg. (90/45 lbs.)
• 15 Push Presses @40/20 Kg. (90/45 lbs.)
• 10 Chest To Bar Pull-Ups

CASH OUT:

5 rounds of:

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

Weight & Cross Training Day 23-05-2017

WOD (TIME CAP 25'):
4 rounds of:

• 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 15 Toes To Bars
• 10 Front Squats @50/30 Kg. (110/65 lbs.)
• 15 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 20 Push-Ups

WEIGHT TRAINING:

• Strict Pull-Ups 5x10
• Lat machine triangolo 4x10 @60 Kg.
• Low Row 4x10 @60 Kg.
• Pulldown ai cavi 4x15 @27,5 Kg.
• Aperture laterali 4x12 @10 Kg.
• Shoulder Press 4x10 @50 Kg.
• Upper Back 4x12 @50 Kg.
• Poliercolina 4x10 @30 Kg.
• Manubrio dietro nuca 4x10 @10 Kg.

Weight & Cross Training Day 22-05-2017

WOD:
"COACH" (TIME CAP 30')
7 rounds of:

• 7 Burpees
• 7 Hang Power Cleans @50/25 Kg. (110/55 lbs.)
• 7 Toes To Bars
• 7 Push-Ups
• 7 Ball Slams @15/10 Kg. (33/22 lbs.)
• 7 Front Squats @50/25 Kg. (110/55 lbs.)
• 7 KB American Swings @24/16 Kg. (1.5/1 pood)

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x12 @25 Kg.
• Chest Incline 4x10 @50 Kg.
• Pectoral Machine 4x10 @55 Kg.
• Curl al cavo basso 4x10 @25 Kg.
• Curl con manubri 4x10 @16 Kg.

Cross Training Day 20-05-2017

WOD:
"LISA" (TIME CAP 25')
5 rounds of:

• 2 Deadlifts @120/85 Kg. (265/190 lbs.) (+1 rep ogni giro)
• 4 Pull-Ups (+2 reps)
• 6 KB American Swings @24/16 Kg. (1.5/1 pood) (+3 reps)
• 8 Box Jumps @75/60 cm. (30/24 in.) (+4 reps)
• 10 Sit-Ups (+5 reps)

CASH OUT:

5 rounds of:

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

Cross Training Day 19-05-2017

WOD (TIME CAP 20'):

• 50 Thrusters @30/20 Kg. (65/45 lbs.)
• 50 Toes To Bars
• 50 OH Lunges @20/15 Kg. (45/33 lbs.)
• 50 Push-Ups
• 50 Sit-Ups
• 50 Double Unders (x3 Singles)

CASH OUT:

5 rounds of:

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

Cross Training Day 18-05-2017

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

AMRAP 24' of:

• 6 Chest To Bar Pull-Ups
• 12 Box Jumps @75/60 cm. (30/24 in.)
• 18 Toes To Bars
• 24 Push-Ups
• 32 Double Unders (x3 Singles)

CASH OUT:

5 rounds of:

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

Weight & Cross Training Day 16-05-2017

WOD:
21-18-15-12-9-6-3 reps (TIME CAP 12'):

• KB American Swings @24/16 Kg. (1.5/1 pood)
• Toes To Bars

CASH OUT:
"ANNIE" (TIME CAP 10')

50-40-30-20-10 reps of:

• Double Unders (x2 Singles)
• Sit-Ups

5 rounds of:

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

WEIGHT TRAINING:

• Strict Pull-Ups 4x8
• Lat machine presa inversa 4x10 @65 Kg.
• Low Row 4x10 @60 Kg.
• Pulldown ai cavi 4x15 @27,5 Kg.
• Aperture laterali 4x12 @10 Kg.
• Shoulder Press PURE 4x10 @50 Kg.
• Upper Back 4x12 @50 Kg.

ROW 2K

Weight & Cross Training Day 15-05-2017

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

AMRAP 25' of:

• 10 Chest To Bar Pull-Ups
• 15 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)
• 20 Ball Slams @15/10 Kg. (33/22 lbs.)
• 25 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 30 V Sit-Ups

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @30 Kg.
• Chest Incline 4x10 @50 Kg.
• Pectoral Machine 4x12 @55 Kg.
• Curl al cavo basso SUPERSET Push Down 4x10 @25/30 Kg.
• Curl con manubri SUPERSET Manubrio dietro nuca 4x10 @16/10 Kg.

Cross Training Day 13-05-2017

WOD:
5 rounds of:

• 5 Clean & Presses @50/30 Kg. (110/65 lbs.)
• LADDER 20-4 reps of:
• KB American Swings @24/16 Kg. (1.5/1 pood)
• Toes To Bars
• Push-Ups
• 30 Sit-Ups

CASH OUT:

5 rounds of:

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

Cross Training Day 12-05-2017

WOD 1:
"FRAN" (TIME CAP 10')
21-15-9 reps of:

• Thrusters @42,5/27,5 Kg. (90/60 lbs.)
•  Pull-Ups

WOD 2:
"ANNIE" (TIME CAP 10')
50-40-30-20-10 reps of:

• Double Unders
• Sit-Ups

CASH OUT:

5 rounds of:

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

Cross Training Day 11-05-2017

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

AMRAP 20' of:

• 25 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 20 Barbell Lunges @40/25 Kg. (90/55 lbs.)
• 15 Toes To Bars
• 10 KB American Swings @24/16 Kg. (1.5/1 pood)
• 5 Push Presses @40/25 Kg. (90/55 lbs.)

CASH OUT:

3 rounds of:

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

Cross Training Day 10-05-2017

WOD:
"BARBARA"
5 rounds (3 min rest between each) of:

• 20 Pull-Ups
• 30 Push-Ups
• 40 Sit-Ups
• 50 Air Squats

Cross Training Day 09-05-2017

WOD:
AMRAP 20' of:

• 20 Barbell Lunges @40/20 Kg. (90/45 lbs.)
• 15 Toes To Bars
• 10 Push Presses @40/20 Kg. (90/45 lbs.)
• 15 Box Jumps @75/60 cm. (30/24 in.)
• 20 Sit-Ups

Weight & Cross Training Day 08-05-2017

WOD:
6-9-12-9-6 reps (TIME CAP 20'):

• Burpees Over The Bar
• Front Squats @60/30 Kg. (135/65 lbs.)
• Chest To Bar Pull-Ups

CASH OUT:
"ANNIE" (TIME CAP 10')

50-40-30-20-10 reps of:

• Double Unders (x2 Singles)
• Sit-Ups

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @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 06-05-2017

TEAM WOD (team da 2, un atleta esegue il primo esercizio, l'altro il secondo, alternandosi):

AMRAP 25' of:

• 10 Squat Cleans @40/20 Kg. (90/45 lbs.)
• 10 OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• 10 Box Jumps @75/60 cm. (30/24 in.)
• 10 KB Sumo Deadlift High Pulls @32/16 Kg. (2/1 pood)
• 10 Push Presses @40/20 Kg. (90/45 lbs.)
• 10 Toes To Bar 
• 10 Push-Ups
• 10 Pull-Ups
• 10 V Sit-Ups

Cross Training Day 05-05-2017

WOD (TIME CAP 30'):

• 5 Wall Climbs
• 10 KB American Swings @24/16 Kg. (1.5/1 pood)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Barbell Lunges @50 /35 Kg. (110/80 lbs.)
• 25 Deadlifts @50 /35 Kg. (110/80 lbs.)
• 30 Sit-Ups
• 35 Double Unders Double Unders (x3 Singles)
• 30 Sit-Ups
• 25 Deadlifts @50 /35 Kg. (110/80 lbs.)
• 20 Barbell Lunges @50 /35 Kg. (110/80 lbs.)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 10 KB American Swings @24/16 Kg. (1.5/1 pood)
• 5 Wall Climbs
• 10 KB American Swings @24/16 Kg. (1.5/1 pood)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Barbell Lunges @50 /35 Kg. (110/80 lbs.)
• 25 Deadlifts @50 /35 Kg. (110/80 lbs.)
• 30 Sit-Ups
• 35 Double Unders Double Unders (x3 Singles)

CASH OUT:

4 rounds of:

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

Cross Training Day 04-05-2017

WOD (TIME CAP 30'):

6 rounds of:

• 6 Hang Power Cleans @50/30 Kg. (110/65 lbs.)
• 12 Front Squats @50/30 Kg. (110/65 lbs.)
• 18 Toes To Bars
• 24 Double Unders (x3 Singles)

CASH OUT:

5 rounds of:

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

Cross Training Day 03-05-2017

WOD (TIME CAP 30'):

4 rounds of:

• 20 Pull-Ups
• 20 Push-Ups
• 20 Sit-Ups
• 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 20 Toes To Bars
• 20 Box Jumps @75/60 cm. (30/24 in.)

CASH OUT:

5 rounds of:

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

Cross Training Day 02-05-2017

WOD:
AMRAP 15' of:

• 5 Pull-Ups
• 7 Push-Ups
• 9 Sit-Ups 
• * Push Press @50/25 Kg. (110/55 lbs.)

* Ogni giro aggiungere un Push Press. Per esempio: il primo giro fare 1 Push Press, il secondo giro 2 Push Presses e così via.

CASH OUT:

5 rounds of:

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