Cross Training Day 31-03-2018

WOD (TIME CAP 25')
5 rounds di:

• 6 Deadlifts @100/60 Kg. (225/135 lbs.)
• 12 Pull-Ups
• 18 Toes To Bars
• 24 Push-Ups

POI (SENZA RIPOSO) 

5 rounds of:

• 30 Air Squats
• 30 Double Unders (x3 Singles)

Cross Training Day 30-03-2018

WOD:
EMOM 18' (3 giri totali) di:

• Minuto 1: 10 Over Head Squats @40/27,5 Kg. (90/60 lbs.)
• Minuto 2: 15 Toes To Bars
• Minuto 3: 15 Ring Dips /25 Push-Ups
• Minuto 4: 12 C2B Pull-Ups/16 Pull-Ups/20 Ring Rows
• Minuto 5: 20 Affondi con bilanciere @40/27,5 Kg. (90/60 lbs.)
• Minuto 6: Riposo

Cross Training Day 29-03-2018

WOD:
25-20-15-10-5 reps of: (TIME CAP 20')

• Deadlifts @BW
• Toes To Bars
• Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• V Sit-Ups

Cross Training Day 28-03-2018

TEAM WOD (team of 2/3):
AMRAP 20' of:

• 40/60 Thrusters @50/30 (110/65 lbs.)
• 80/120 Box Jumps @60/50 cm. (24/20 in.)
• 120/180 V Si-Ups
• 160/240 Double Unders (x3 Singles)

Gli atleti si suddividono come vogliono le ripetizioni, lavora però uno alla volta.

Cross Training Day 27-03-2018

WOD:
AMRAP 18' of:

• LADDER (5 giri):
• 2-10 Front Squats @50/25 Kg. (110/55 lbs.)
• 4-20 V St-Ups
• 6-30 Push-Ups
• nel rimanente tempo AMRAP di:
• 5 Burpees
• 10 Toes To Bars

Cross Training Day 26-03-2018

WOD:
AMRAP 15' of:

• 21-15-9 ripetizioni di:
• Pull-Ups/Ring Rows
• Burpees
• Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
• nel rimanente tempo AMRAP di:
• 20 V Sit-Ups
• 40 Double Unders (x3 singles)

Cross Training Day 24-03-2018

TEAM WOD (team di 2) 
(TIME CAP 20'):

• 100 Double Unders (x3 Singles)
• 100 Double KB Cleans @16/12 Kg. (1/0.75 pood)
• 100 Double KB Presses @16/12 Kg. (1/0.75 pood)
• 100 Double KB Squats @16/12 Kg. (1/0.75 pood)
• 100 Double Unders (x3 Singles)

Cross Training Day 23-03-2018

WOD:
EMOM 18' (3 giri totali) di:

• Minuto 1: 10 Deadlifts @100/70 Kg. (225/155 lbs.)
• Minuto 2: 10 Front Squats @40/27,5 Kg. (90/60 lbs.)
• Minuto 3: 15 Toes To Bars
• Minuto 4: 10 Inverted Burpees
• Minuto 5: 15 Box Jumps @60/50 cm. (24/20 in.)
• Minuto 6: Riposo

Cross Training Day 22-03-2018

WOD:

6 rounds of: (TIME CAP 25')

• 6 Hang Squat Cleans @50/35 Kg. (110/80 lbs.)
• 12 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 18 Toes To Bars
• 24 V Sit-Ups

Cross Training Day 21-03-2018

TEAM WOD (team da 2/3, si esegue un esercizio alla volta, dandosi il cambio):
AMRAP 30' of:

• 5 Inverted Burpees
• 10 OH Squats con disco @20/10 Kg. (45/22 lbs.)
• 15 Toes To Bars
• 20 KB Sumo Deadlift High Pulls @32/24 Kg. (2/1.5 pood)
• 25 Double Unders (x3 Singles)

Cross Training Day 20-03-2018

WOD:

7 rounds of: (TIME CAP 30')

• 7 Pull-Ups
• 14 Affondi con disco OH @20/15 Kg. (45/33 lbs.)
• 21 Push-Ups
• 28 V Sit-Ups
• 35 Double Unders (x3 Singles)

Cross Training Day 19-03-2018

TEAM WOD (team da 2/3, si esegue un esercizio alla volta, dandosi il cambio):
AMRAP 19' of:

• 3 Squat Clean & Press @60/40 Kg. (135/90 lbs.)
• 6 Pull-Ups
• 9 Toes To Bars
• 12 Roll-Ups
• 15 Double Unders (x3 Singles)

Cross Training Day 16-03-2018

TEAM WOD (team di 2) 
(TIME CAP 30'):

• 50 Curtis P. @45/30 Kg. (100/65 lbs.)
• 20 Sincro Burpees
• 100 Toes To Bars
• 15 Sincro Burpees
• 150 V Sit-Ups
• 10 Sincro Burpees
• 200 Double Unders (x3 Singles)

Cross Training Day 15-03-2018

WOD:
EMOM 18' (3 giri totali) di:

• Minuto 1: 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• Minuto 2: 20 KB American Swings @24/16 Kg. (1.5/1 pood)
• Minuto 3: 20 Toes To Bars
• Minuto 4: 20 Box Jumps @60/50 cm. (24/20 in.)
• Minuto 5: 20 Double Unders (x2 Singles)
• Minuto 6: Riposo

Cross Training Day 14-03-2018

WOD:
AMRAP 20' of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 V Sit-Ups
• 20 Air Squats
• 25 Double Unders (x3 Singles)

Cross Training Day 13-03-2018

WOD:

4 rounds of: (TIME CAP 30')

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 20 KB One Arm Snatches @16/12 Kg. (1/0.75 pood) (10 per braccio)
• 30 Toes To Bars
• 40 Double Unders (x3 Singles)

Cross Training Day 10-03-2018

WOD:
EMOM 18' (3 giri totali) di:

• Minuto 1: 20 KB American Swings @24/16 Kg. (1.5/1 pood)
• Minuto 2: 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• Minuto 3: 20 Toes To Bars
• Minuto 4: 15 Box Jumps @60/50 cm. (24/20 in.)
• Minuto 5: 30 Double Unders (x2 Singles)
• Minuto 6: Riposo

Cross Training Day 09-03-2018

WOD:
AMRAP 20' of:

• 10 Pull-Ups
• 10 Push-Ups
• 25 Double Unders (x3 Singles)
• 3 Power Cleans @50/35 Kg. (110/80 lbs.)
• 3 Hang Squat Cleans @50/35 Kg. (110/80 lbs.)
• 3 Push Presses @50/35 Kg. (110/80 lbs.)

Alla fine di ogni giro fare, tassativamente, 2' di riposo.

Cross Training Day 08-03-2018

WOD:

7 rounds of: (TIME CAP 15')

• 7 Deadlifts @100/70 Kg. (220/155 lbs.)
• 7 Toes To Bars
• 7 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

Cross Training Day 07-03-2018

WOD:

4 rounds of: (TIME CAP 25')

• 10 Burpees 
• 20 Toes To Bars
• 30 V Sit-Ups
• 40 Push-Ups
• 50 Affondi con disco @20/15 Kg. (45/33 lbs.)

Cross Training Day 06-03-2018

TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio):
AMRAP 20' of:

• 5 Wall Climbs
• 10 Front Squats @50/35 Kg. (110/80 lbs.)
• 15 V Sit-Ups
• 20 Push-Ups
• 25 Double Unders (x3 Singles)

Cross Training Day 05-03-2018

"Buon Compleanno LISA"
TEAM WOD (di 2):

AMRAP 22' of:

• 11+11  Pull-Ups
• 11+11 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 11+11 Toes To Bars
• 11+11 KB Sumo Deadlift High Pulls @36/24 Kg. (2.25/1.5 pood)
• 11+11 Burpees

Cross Training Day 03-03-2018

WOD:

5 rounds of: (TIME CAP 25')

• 5 Squat Clean & Presses @50/35 Kg. (110/80 lbs.)
• 10 Burpees Over The Bars
• 15 Toes To Bars
• 20 Push-Ups
• 25 Double Unders (x3 Singles)

Cross Training Day 02-03-2018

STRENGHT:

E2MOM (8 rounds 16' totali)

• 2 Deadlifts @80% RM

WOD:

AMRAP 12' of:

• 12 KB American Swings @24/16 Kg. (1,5/1 pood)
• 12 KB Goblet Affondi posteriori @24/16 Kg. (1,5/1 pood)
• 12 Burpees
• 12 Toes To Bars

Cross Training Day 01-03-2018

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

• 10-2 Clean & Presses @50/35 Kg. (110/80 lbs.) (-2 reps a giro)
• 10-50 V Sit-Ups (+10 reps a giro)