venerdì 30 giugno 2017

Weight & Cross Training Day 30-06-2017

WOD (TIME CAP 30')
5 rounds of:
  • 20 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)
  • 40 Sit-Ups
2' REST THEN
5 rounds of:
  • 20 Toes To Bars
  • 40 Lunges
2' REST THEN
  • 100 Double Unders (x3 Singles)

WEIGHT TRAINING:
  • Lat machine triangolo 4x10 @60 Kg.
  • Pulley 4x10 @60 Kg.
  • Pulldown ai cavi 4x15 @32,5 Kg.
  • Squat 4x10 @70 Kg.
  • Leg Extension 4x10 @60 Kg.
  • Leg Curl 4x10 @50 Kg.


giovedì 29 giugno 2017

Cross Training Day 29-06-2017

WOD:
AMRAP 15' of:
  • 5 Toes To Bars
  • 10 Push-Ups HR
  • 20 Double Unders (x3 Singles)

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


mercoledì 28 giugno 2017

Cross Training Day 28-06-2017

WOD:
TIME CAP 25':
  • 50 Air Squats
  • 50 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 40 Toes To Bars
  • 40 KB Goblet Squats @24/16 Kg. (1.5/1 pood)
  • 30 Lunges
  • 30 KB Snatches @16/12 Kg. (1/0.75 pood)
  • 20 L Pull-Ups
  • 20 Burpees Box Jumps @60/50 cm. (24/20 in.)

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


martedì 27 giugno 2017

Cross Training Day 27-06-2017

WOD:
AMRAP 15' of:
  • 5 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
  • 10 Front Squats @50/35 Kg. (110/80 lbs.)
  • 15 Toes To Bars 
  • 20 Double Unders (x3 Singles)

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


lunedì 26 giugno 2017

Weight & Cross Training Day 26-06-2017

WOD (TIME CAP 30')
5 rounds of:
  • 5 Thrusters @50/30 Kg. (110/65 lbs.)
  • 10 Burpees Over The Bar
  • 15 Ball Slams @20/15 Kg. (45/33 lbs.)
  • 20 Push-Ups
  • 25 V Sit-Ups

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

WEIGHT TRAINING:
  • Chest Press PURE 4x8 @90 Kg.
  • Pectoral Machine 4x10 @55 Kg.
  • Chest Incline PURE 4x12 @60 Kg.
  • Curl al cavo basso 4x10 @27,5 Kg.
  • Curl con manubri 4x10 @18 Kg.


sabato 24 giugno 2017

Cross Training Day 24-06-2017

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

6 rounds of:
  • 10 Deadlifts in coppia @110 Kg. (235 lbs.)
  • 10 Box Jumps @60/50 cm. (24721 in.)
  • 15 Pull-Ups
  • 15 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 30 Sit-Ups
  • 30 Double Unders (x3 Singles)

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


Cross Training Day 23-06-2017

WOD (TIME CAP 15')
5 rounds of:
  • 1 Hang Power Clean @60/42,5 Kg. (135/90 lbs.) (+1 rep ogni giro)
  • 2 Ball Slams @20/15 Kg. (45/33 lbs.) (+2 reps)
  • 3 Toes To Bars (+3 reps)
  • 4 Burpees (+4 reps)
  • 5 Double Unders (+5 reps) (x3 Singles)

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


giovedì 22 giugno 2017

Cross Training Day 22-06-2017

WOD:
AMRAP 8' of:
  • 20 Barbell Lunges @35/25 Kg. (80/55 lbs.)
  • 20 Pull-Ups
  • 20 Sit-Ups

1' REST THEN

AMRAP 8' of:
  • 20 Front Squats @35/25 Kg. (80/55 lbs.)
  • 20 Toes To Bars 
  • 20 Push-Ups

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


mercoledì 21 giugno 2017

Cross Training Day 21-06-2017

WOD (TIME CAP 20')
4 rounds of:
  • 10 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 10 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)
  • 10 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
THEN
  • 50 Push-Ups
  • 50 Air Squats
  • 50 Sit-Ups
  • 100 Double Unders (x3 Singles)

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


martedì 20 giugno 2017

Cross Training Day 20-06-2017

WOD "Oh No, Kettlebells"
3 rounds of:
  • 10 KB Double Cleans @16/12 Kg. (1/0,75 pood)
  • 10 KB Double Presses @16/12 Kg. (1/0,75 pood)
  • 10 KB Double Squats @16/12 Kg. (1/0,75 pood)
  • 10 KB Double Swings @16/12 Kg. (1/0,75 pood)
  • 10 Pull-Ups
  • 10 Push-Ups

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


lunedì 19 giugno 2017

Weight & Cross Training Day 19-06-2017

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

AMRAP 28' of:
  • 10 Squat Clean + Presses @45/30 Kg. (100/65 lbs.)
  • 15 Box Jumps @60/50 cm. (24721 in.)
  • 20 Toes To Bars
  • 25 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 30 Double Unders (x3 Singles)

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

WEIGHT TRAINING:
  • Panca Piana 4x8 @80 Kg.
  • Croci ai cavi 4x10 @30 Kg.
  • Chest Incline PURE 4x12 @60 Kg.
  • Pectoral Machine 4x10 @55 Kg.
  • Curl al cavo basso SUPERSET Poliercolina 4x10 @27,5/32,5 Kg.
  • Curl con fune SUPERSET Cavo dietro nuca 4x10 @20/25 Kg.


Cross Training Day 17-06-2017

WOD INDOOR:
AMRAP 15' of:
  • 10 Chest to Bar Pull-Ups
  • 15 Front Squats @50/30 Kg. (110/65 lbs.)
  • 20 Toes To Bars 
  • 25 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

WOD OUTDOOR:
AMRAP 10' of:
  • 7 Burpees
  • 14 Sit-Ups
  • 21 Double Unders (x2 Singles)


venerdì 16 giugno 2017

Weight & Cross Training Day 16-06-2017

WOD
EMOM 21' of:
  • M1 = 40 Double Unders (x2 Singles)
  • M2 = 2 Hang Power Cleans + 1 Push Press @60/35 Kg. (135/80 lbs.)
  • M3 = 10 Toes To Bars

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

WEIGHT TRAINING:
  • Lat machine triangolo 4x10 @60 Kg.
  • Pulley 4x10 @60 Kg.
  • Pulldown ai cavi 4x15 @27,5 Kg.
  • Aperture laterali 4x10 @12 Kg.
  • Shoulder Press 4x10 @50 Kg.
  • Upper Back 4x12 @50 Kg.


giovedì 15 giugno 2017

Cross Training Day 15-06-2017

5 rounds of:
  • 10 Burpees
  • 15 Push-Ups
  • 20 Sit-Ups
  • 30 Air Lunges

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


mercoledì 14 giugno 2017

Cross Training Day 14-06-2017

WOD (TIME CAP 25')
5 rounds of:
  • 10 Thrusters @45/30 Kg. (100/65 lbs.)
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 30 Sit-Ups
  • 40 Double Unders (x3 Singles)

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


martedì 13 giugno 2017

Weight & Cross Training Day 13-06-2017

WOD (TIME CAP 18')
5 rounds of:
  • 10 Pull-Ups
  • 15 Toes To Bars
  • 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.)

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

WEIGHT TRAINING:
  • Chest Inclined PURE 4x10 @70 Kg.
  • Croci ai cavi 4x10 @30 Kg.
  • Chest Press PURE 4x12 @70 Kg.
  • Curl al cavo basso 4x10 @25 Kg.
  • Curl con manubri 4x10 @18 Kg.




sabato 10 giugno 2017

Cross Training Day 10-06-2017

TEAM WOD (team da 2, coppie miste):

AMRAP 25' of:
  • 15 Thrusters @35/20 Kg. (75/45 lbs.)
  • 15 m. Wheelbarrow
  • 15 m. Burpees over Partner
  • 15 Front Squats @35/20 Kg. (75/45 lbs.)
  • 15 m. Run carrying partner
  • 15 m. Burpees over Partner
  • 30 m. OH Walking Lunges with plate @20/15 Kg. (45/33 lbs.) (15 m. each mate)

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


venerdì 9 giugno 2017

Cross Training Day 09-06-2017

WOD
AMRAP 17' of:
  • 1 Bear Complex @40/27,5 Kg. (90/60 lbs.) (+1 rep ogni giro)
  • 2 Curtis P. @40/27,5 Kg. (90/60 lbs.) (+2 reps)
  • 3 Sit-Ups (+3 reps)
  • 4 Double Unders (+4 reps) (x3 Singles)
1 Bear Complex = 1 Deadlift +1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Push Press

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

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


giovedì 8 giugno 2017

Cross Training Day 08-06-2017

WOD (TIME CAP 25')
6 rounds of:
  • 5 Inverted Burpees
  • 10 Burpees
  • 15 Toes To Bars
  • 20 V Sit-Ups
  • 25 Push-Ups
  • 30 Double Unders (x3 Singles)

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


mercoledì 7 giugno 2017

Cross Training Day 07-06-2017

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

AMRAP 25' of:
  • 5 Clusters (Squat Clean + Thruster) @50/35 Kg. (110/75 lbs.)
  • 10 Pull-Ups
  • 15 Toes To Bars
  • 20 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 25 Ball Slams @15/10 Kg. (33/22 lbs.)

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


martedì 6 giugno 2017

Cross Training Day 06-06-2017

WOD (TIME CAP 20')
5 rounds of:
  • 7 Push Presses @45/30 Kg. (100/65 lbs.)
  • 14 Front Squats @45/30 Kg. (100/65 lbs.)
  • 21 Toes To Bars
  • 28 Double Unders (x3 Singles)

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


lunedì 5 giugno 2017

Weight & Cross Training Day 05-06-2017

TEAM WOD (team da 2) 
TIME CAP 30':
  • 120 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 120 Burpees
  • 120 Toes To Bars
  • 120 OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  • 120 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 120 Double Unders (x3 Singles)

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 4x10 @30 Kg.
  • Chest Incline PURE 4x12 @50 Kg.
  • Pectoral Machine 4x10 @55 Kg.
  • Curl al cavo basso 4x10 @25 Kg.
  • Curl con manubri 4x10 @16 Kg.


giovedì 1 giugno 2017

Cross Training Day 01-06-2017

WOD:
"ANDREA" (TIME CAP 30'):
  • 40 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 5 rounds of:
    • 20 Sit-Ups
    • 10 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
    • 5 Push Presses @50/30 Kg. (110/65 lbs.)
    • 10 Pull-Ups
    • 20 OH Lunges con Disco @20/15 Kg. (45/33 lbs.)
  • 40 Burpees

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