Weight & Cross Training Day 31-07-2017

STRENGHT

5 serie da 1+1+1 Squat Cleans (riposo 2-3" fra i singoli e 2' tra le serie)

WOD:
AMRAP 6' of:

• 15 KB American Swings @24/16 Kg. (1.5/1 pood)
• 10 Pull-Ups

3' REST THEN

AMRAP 6' of:

• 10 Box Jumps @60/50 cm. (24/20 in.)
• 10 Push-Ups HR

WEIGHT TRAINING:

• SUPERSERIE 6x6 Panca Piana - Back Squats @85/100 Kg.
• SUPERSERIE 4x10 Pectoral machine - Walking Lunges con manubri @60/20 Kg.
• SUPERSERIE 5x10 Cavo dal basso - Poliercolina @27,5/32,5 Kg.

Cross Training Day 29-07-2017

TEAM WOD (team da 2, si cambia quando uno ha eseguito 90 Singles Unders):

• 120 Double KB Front Squats@16/12 Kg. (1/0.75 pood)
• 90 Toes To Bars
• 60 Double KB Push Presses @16/12 Kg. (1/0.75 pood)
• 30 Pull-Ups

I Kettlebell non possono mai essere appoggiati a terra per riposare, 5 burpees di punizione per entrambi i componenti della squadra quando accade.

Cross Training Day 28-07-2017

WOD:
EMOM 18' of:

• EVEN: 14 Lunges con bilanciere @50/35 Kg. (110/75 lbs.)
• ODD: 35 Double Unders (105 Singles Unders)

Cross Training Day 27-07-2017

WOD

5 rounds of (TIME CAP 25'):

• 7 Hang Power Snatches @40/27,5 Kg. (90/60 lbs.)
• 14 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 21 Toes To Bars
• 28 Double Unders (x3 Singles)

Cross Training Day 26-07-2017

WOD (TIME CAP 20')

21-18-15-12-9 reps of:

• Chest To Bar Pull-Ups
• Box Jumps @60/50 cm. (24/20 in.)
• Toes To Bars

Cross Training Day 24-07-2017

WOD:

AMRAP 15' of:

• 10 One Arm KB Snatches (per braccio) @16/12 Kg. (1/0.75 pood)
• 20 Med Ball Sit-Ups @10/5 Kg. (22/10 lbs.)
• 10 Hang Squat Cleans @50/35 Kg. (110/80 lbs.)
• 20 Push-Ups HR

Cross Training Day 22-07-2017

WOD "BEAR COMPLEX"

5 rounds of:

• 1 Power Clean 
• 1 Front Squat 
• 1 Push Press 
• 1 Back Squat 
• 1 Push Press

da ripetersi 7 volte, senza riposarsi con il bilanciere a terra o appoggiarlo a lungo prima del Power Clean. 

Alla fine di ogni giro completato bisogna aggiungere carico al bilanciere. 

Si può riposare tra le serie quanto serve e il punteggio è dato dal carico del giro completato per ultimo.

Cross Training Day 21-07-2017

TEAM WOD (team da 2, si esegue un giro completo, dandosi il cambio):

8 rounds (4 rounds a testa) of:

• 10 Burpees
• 20 KB American Swings @24/16 Kg. (1.5/1 pood)
• 30 OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• 40 Double Unders (x3 Singles)

Cross Training Day 20-07-2017

WOD

5 rounds of (TIME CAP 20'):

• 10 Front Squats @50/35 Kg. (110/80 lbs.)
• 20 Push-Ups
• 30 V Sit-Ups
• 40 Double Unders (x3 Singles)

CASH OUT:

5 rounds of:

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

Cross Training Day 19-07-2017

WOD:
EMOM 13' of:

• 5 Push Presses @50/30 Kg. (110/65 lbs.)
• 5 Burpees Over The Bars

CASH OUT:

5 rounds of:

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

Cross Training Day 18-07-2017

WOD

5 rounds of (TIME CAP 15'):

• 7 Deadlifts @100/70 Kg. (220/155 lbs.)
• 14 Burpees
• 21 Sit-Ups
• 28 Double Unders (x3 Singles)

CASH OUT:

5 rounds of:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Toes To Bars

Cross Training Day 17-07-2017

WOD:

AMRAP 15' of:

• 1 Wall Climb (+1 rep ogni giro completato)
• 2 Front Squats @50/35 Kg. (110/80 lbs.) (+2 reps)
• 3 Toes To Bars (+3 reps)
• 4 Double Unders (x3 Singles) (+4/12 reps)

CASH OUT:

5 rounds of:

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

Cross Training Day 15-07-2017

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

AMRAP 18' of:

• 6 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
• 12 Box Jumps @60/50 cm. (24/21 in.)
• 18 KB American Swings @24/16 Kg. (1.5/1 pood)
• 24 Sit-Ups
• 30 Double Unders (x3 Singles)

CASH OUT:

5 rounds of:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Toes To Bars

Cross Training Day 14-07-2017

WOD

3 rounds of (TIME CAP 20'):

• 10 Chest To Bar Pull-Ups
• 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 30 Push-Ups
• 40 Sit-Ups
• 50 Double Unders (x3 Singles)

CASH OUT:

5 rounds of:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Toes To Bars

Cross Training Day 13-07-2017

WOD

4 rounds of (TIME CAP 25'):

• 5 Squat Clean & Press @60/40 Kg. (135/90 lbs.)
• 10 Chest To Bar Pull-Ups
• 15 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 12-07-2017

WOD (TIME CAP 25')

21-15-9-15-21 reps of:

• Front Squats @50/35 Kg. (110/80 lbs.)
• KB Sumo Deadlift High Pull & Presses @16/12 Kg. (1/0.75 pood)

Ogni giro bisogna fare 18 Push-Ups HR

CASH OUT:

4 rounds of:

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

Cross Training Day 11-07-2017

WOD:
5 rounds of (TIME CAP 20'):

• LADDER 10-2 KB One Arm Snatches @16/12 Kg. (1/0.75 pood)
• LADDER 20-4 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)
• LADDER 30-6 Toes To Bars
• LADDER 40-8 Mountain Climbers (SX+DX=1)

CASH OUT:

5 rounds of:

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

Weight & Cross Training Day 10-07-2017

WOD:
EMOM 10' of:

• 1 Deadlift @50/35 Kg. (110/75 lbs.)
• 1 Hang Power Clean @50/35 Kg. (110/75 lbs.)
• 1 Push Press @50/35 Kg. (110/75 lbs.)

aggiungere una ripetizione per esercizio ad ogni giro

3' REST THEN

AMRAP 10' of:

• 7 Box Jumps @60/50 cm. (24/20 in.)
• 14 Double Unders (42 Singles)

CASH OUT:

5 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.
• Pullover con manubrio 4x15 @24 Kg.
• Curl al cavo basso SUPERSET Poliercolina 4x10 @27,5/32,5 Kg.

Cross Training Day 08-07-2017

TEAM WOD (team da 2, modalità staffetta) 

"ARRIVEDERCI TENEREZZA"
10 rounds (each mate) of:

• 10 OH Walking Lunges (each leg) con disco @20/15 Kg. (45/33 lbs.)
• 10 Burpees
• 10 KB American Swings @24/16 Kg. (1.5/1 pood)
• 10 V Sit-Ups

Cross Training Day 07-07-2017

WOD (TIME CAP 20')

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

• Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• Double Unders (x3 Singles)

Ogni minuto bisogna fermarsi e fare 5 Pull-Ups o 5 Clapping Push-Ups (a scelta)

CASH OUT:

5 rounds of:

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

Cross Training Day 06-07-2017

WOD:

AMRAP 15' of:

• 3 Bar Muscle-Ups (x2 C2B, x3 Pull-Ups)
• 6 Squat Cleans @50/35 Kg. (110/80 lbs.)
• 9 Toes To Bars
• 12 Push-Ups HR

CASH OUT:

5 rounds of:

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

Cross Training Day 05-07-2017

WOD:
EMOM 10' of:

• 15 Box Jumps @60/50 cm. (24/20 in.)
• 15 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)

3' REST THEN

EMOM 10' of:

• 15 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 15 V Sit-Ups

CASH OUT:

3 rounds of:

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

Cross Training Day 04-07-2017

TEAM WOD (team da 2) 
AMRAP 25' of:

• 25 Burpees insieme
• 50 KB American Swings @24/16 Kg. (1.5/1 pood)
• 50 Thrusters @40/25 Kg. (90/55 lbs.)

CASH OUT:

4 rounds of:

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

Weight & Cross Training Day 03-07-2017

WOD:

TIME CAP 20':

• 30 Pull-Ups
• 30 KB Snatches (15 x braccio) @16/12 Kg. (1/0.75 pood)
• 30 Burpees
• 30 Toes To Bars
• 30 Jumping Lunges (15 x gamba)
• 30 Sit-Ups
• 30 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 30 Double Unders (x3 Singles)

CASH OUT:

5 rounds of:

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

WEIGHT TRAINING:

• Panca Piana 4x10 @70 Kg.
• Croci ai cavi 4x10 @30 Kg.
• Chest Incline PURE 4x12 @50 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 01-07-2017

WOD (TIME CAP 35')

7 rounds of:

• 7 Front Squats @40/25 Kg. (90/55 lbs.) 
• 7 KB American Swings @24/16 Kg. (1.5/1 pood) 
• 7 Push Presses @40/25 Kg. (90/55 lbs.) 
• 7 V Sit-Ups
• 7 Lunges With Bar @40/25 Kg. (90/55 lbs.) 
• 7 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood) 
• 7 Push-Ups HR