Cross Training Day 30-09-2017

WOD:
LADDER 10-1 of: (TIME CAP 25')

• Power Cleans @50/35 Kg. (110/80 lbs.)
• Push Presses @50/35 Kg. (110/80 lbs.)
• Front Squats @50/35 Kg. (110/80 lbs.)

Cross Training Day 29-09-2017

TEAM WOD (team of 2):

AMRAP 24' of:

• 5 Pull-Ups
• 10 Burpees

Uno esegue nel minuto gli esercizi mentre l'altro rimane in posizione di plank per il tempo occorrente, al minuto successivo si cambiano i ruoli.

Weight & Cross Training Day 28-09-2017

WOD:
AMRAP 15' of:

• 6 Push Presses @40/20 Kg. (90/45 lbs.)
• 18 OH Lunges con disco @20/10 Kg. (45/22 lbs.)
• 12 Toes To Bars
• 24 Double Unders (x3 Single)

WEIGHT TRAINING:

• Squats 5x8 @80 Kg.
• Leg Extension 4x10 @60 Kg.
• Leg Curl 4x10 @60 Kg.
• French Press  4x10 @40 Kg.
• Poliercolina 3x10 @35 Kg.
• Manubrio dietro nuca 3x10 @10 Kg.

Cross Training Day 27-09-2017

TEAM WOD (team of 2):
AMRAP 5' of:

• 5 Hang Power Cleans & Press @45/30 Kg. (100/65 lbs.)
• 12 Toes To Bars

3' REST THEN

AMRAP 5' of:

• 5 Box Jumps Over @60/50 cm. (24/20 in.)
• 12 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

THEN

"ANNIE"

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

• Double Unders (x3 Singles)
• Sit-Ups

Weight & Cross Training Day 26-09-2017

WOD:
21-15-9 reps of: (TIME CAP 21')

• Squat Cleans @50/35 Kg. (110/80 lbs.)
• V Sit-Ups
• Push-Ups
• Double Unders (x3 Singles)

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Chest Incline PURE 4x10 @50 Kg.
• Pectoral 3x10 @50 Kg.
• Curl al cavo basso  4x10 @27,5Kg.
• Curl con manubri 4x8 @16 Kg.

Cross Training Day 25-09-2017

WOD:
3 rounds of: (TIME CAP 21')

• 20 Toes To Bars
• 20 Thusters @40/27,5 Kg. (90/60 lbs.)
• 20 Burpees over the bar

Cross Training Day 23-09-2017

WOD "CARPE DIEM"
AMRAP 11'30" of:

• 23 Box Jumps @60/50 cm. (24/20 in.)
• 09 Deadlifts @100/70 kg. (220/155 lbs.)
• 20 Push-Ups
• 17 Ball Slams @15/10 Kg. (33/22 lbs.)

Cross Training Day 22-09-2017

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

• 6 Inverted Burpees
• 12 KB American Swings @24/16 Kg. (1.5/1 pood)
• 18 V Sit-Ups
• 24 Double Unders (x3 Singles)

Weight & Cross Training Day 21-09-2017

WOD:
AMRAP 20' of:

• 7 Deadlifts @100/70 Kg. (220/155 lbs.)
• 14 Toes To Bars
• 21 Double Unders (x3 Single)

WEIGHT TRAINING:

• Squats 5x8 @80 Kg.
• Leg Extension 4x10 @60 Kg.
• Leg Curl 4x10 @60 Kg.
• French Press  4x10 @40 Kg.
• Poliercolina 3x10 @35 Kg.
• Manubrio dietro nuca 3x10 @10 Kg.

Cross Training Day 20-09-2017

WOD:
EMOM 8' of:

• 5 Pull-Ups
• 10 Toes To Bars

THEN

EMOM 8' of:

• 10 Affondi con bilanciere @40/20 Kg.
• 5 Box Jumps @60/50 cm. (24/20 in.)

Cross Training Day 19-09-2017

WOD "HAPPY B.DAY COACH":

3 rounds of: (TIME CAP 30')

• 17 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 17 Burpees
• 17 Toes To Bars
• 17 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 17 Push-Ups
• 51 Double Unders (x3 Singles)

Weight & Cross Training Day 18-09-2017

WOD: (TIME CAP 30')

• 25-20-15-10-5 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 5-10-15-20-25 Toes To Bars

THEN (NO REST)

• 50-40-30-20-10 Double Unders (x3 Singles)
• 10-20-30-40-50 KB American Swings @16/12 Kg. (1/0.75 pood)

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Chest Incline PURE 4x10 @40 Kg.
• Pectoral 3x10 @55 Kg.
• Curl al cavo basso  4x10 @27,5Kg.
• Curl con manubri 3x8 @16 Kg.
• Curl con bilanciere 3x10 @30 Kg.

Cross Training Day 16-09-2017

WOD:
21-15-9 reps of: (TIME CAP 15')

• SDHP con bilanciere @40/27,5 Kg. (90/60 lbs.)
• Push Presses @40/27,5 Kg. (90/60 lbs.)
• Burpees

Cross Training Day 15-09-2017

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

8 rounds of: (TIME CAP 30')

• 5 Clusters @40/27,5 Kg. (90/60 lbs.)
• 10 Chest To Bar Pull-Ups
• 15 Toes To Bars
• 20 Affondi con Bilanciere @40/27,5 Kg. (90/60 lbs.)
• 25 Double Unders (x3 Singles)

Weight & Cross Training Day 14-09-2017

WOD:
EMOM 14' of:

• EVEN: 10 Pull-Ups
• ODD: 15 Wall Ball Shots 9/6,5 Kg. (20/14 lbs.)

WEIGHT TRAINING:

• Deadlift 5x6 @130 Kg.
• Pull-Ups 4x10
• Lat machine presa inversa 4x10 @60 Kg.
• Pulldown ai cavi 3x15 @25 Kg.
• French Press  4x10 @40 Kg.
• Poliercolina 4x10 @35 Kg.

Cross Training Day 13-09-2017

WOD:
AMRAP 20' of:

• 5 Wall Climbs
• 10 (per gamba) Affondi con disco @20/15 Kg. (45/33 lbs.)
• 15 Pull-Ups
• 20 Sit-Ups
• 25 Double Unders (x3 Single)

Cross Training Day 12-09-2017

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

• 5 Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 10 Affondi con bilanciere @40/27,5 Kg. (90/60 lbs.)
• 20 KB Snatches (10 per braccio) @16/12 kg. (1/0.75 pood)
• 30 Toes To Bars

Weight & Cross Training Day 11-09-2017

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

• LADDER 10-2 Clusters @40/27,5 Kg. (90/60 lbs.)
• LADDER 20-4 Toes To Bars
• LADDER 30-6 Push-Ups

Ogni giro fare 30 Double Unders (x3 Singles)

WEIGHT TRAINING:

• Panca Piana 4x8 @70 Kg.
• Croci ai cavi 4x10 @25 Kg.
• Chest Incline PURE 4x10 @40 Kg.
• Pectoral 3x10 @55 Kg.
• Curl al cavo basso  4x10 @27,5Kg.
• Curl con manubri 3x8 @16 Kg.
• Curl con bilanciere 3x10 @30 Kg.

Cross Training Day 09-09-2017

TEAM WOD (team of 2):
AMRAP 20' of:

• 3 Chest To Bar Pull-Ups
• 6 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 9 Box Jumps Over @60/50 cm. (24/20 in.)
• 12 Fronts Squats @40/27,5 Kg. (90/60 lbs.)

Cross Training Day 08-09-2017

TEAM WOD (team of 2):
AMRAP 7' of:

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Toes To Bars

1' REST THEN

AMRAP 7' of:

• 10 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 5 Burpees Over The Bar

Cross Training Day 07-09-2017

WOD:
AMRAP 15' of:

• 3 Squat Cleans @50/35 Kg. (110/80 lbs.)
• 9 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.
• 15 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 21 Push-Ups

5' REST THEN

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

• Double Unders
• Sit-Ups

Cross Training Day 06-09-2017

WOD:
EMOM 16' of:

• EVEN:
  • 5 Pull-Ups
  • 10 Toes To Bars
• ODD:
• 5 Box Jumps @60/50 cm. (24/20 in.)
• 10 KB American Swings @24/16 Kg. (1.5/1 pood)

Cross Training Day 05-09-2017

WOD:
5 rounds of: (TIME CAP 15')

• 5 Deadlifts
• 10 Toes To Bars
• 15 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 20 Double Unders (x3 Singles)

Weight & Cross Training Day 04-09-2017

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

• 6 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 12 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 18 OH Lunges con disco @20/15 Kg. (45733 lbs.)
• 24 Double Unders (x3 Singles)

WEIGHT TRAINING:

• SUPERSERIE 4x8/10 Panca Piana - Back Squats @70/70 Kg.
• SUPERSERIE 4x10 Pectoral machine - Lat Machine presa Inversa @55/60 Kg.
• SUPERSERIE 4x10 Cavo dal basso - Poliercolina @27,5/32,5 Kg.