Cross Training Day 31-08-2018

SKILL

• 20' Lavoro su HANDSTAND HOLD, HSPU, HANDSTAND WALKING

WOD
6 rounds di: (TIME CAP 18')

• 9 Burpees
• 12 Toes To Bars
• 15 Box Jumps @60/50 cm. (24/20 in.)

Cross Training Day 30-08-2018

WOD (TIME CAP 15')
4 rounds di:

• 10 KB Russian Swings @24/16 Kg. (1,.5/1 pood)
• 15 KB Sumo Deadlift High Pulls @24/16 Kg. (1,.5/1 pood)
• 20 Push-Ups HR
• 25 Sit-Ups
• 30 Double Unders (x3 Singles)/Tuck Jumps

Cross Training Day 29-08-2018

SKILL

• 15' Lavoro su Muscle-Ups (Bar o Ring)

STRENGHT
Ogni 3' per 6 serie (totale 18')

• 6 Front Squats

WOD
EMOM 16' of:

• Minuti PARI: 1 Power Clean + 1 Front Squat + 1 Thruster @50/25 Kg. (110/55 lbs.)
• Minuti DISPARI: 20 Wall Ball Shots @ 9/6,5 Kg. (20/14 lbs.)

Cross Training Day 28-08-2018

WOD (TIME CAP 30')

• 30 Double Unders (x3 Singles)/Tuck Jumps
• 10 rounds di:
• 10 Burpees
• 10 V Sit-Ups
• 10 Walking Lunges (x gamba)
• 10 Push-Ups HR
• 30 Double Unders (x3 Singles)/Tuck Jumps

Cross Training Day 27-08-2018

SKILL

• 20' Lavoro su HANDSTAND PUSH-UPS

WOD
15-12-9-6-3 ripetizioni di: (TIME CAP 20')

• Power Cleans @50/30 Kg. (110/70 lbs.)
• Pull-Ups/Ring Rows
• Front Squats @50/30 Kg. (110/70 lbs.)
• Toes To Bars

Cross Training Day 25-08-2018

STRENGHT

• 5-5-3-3-2-1-1 Deadlift

WOD
5 rounds di: (TIME CAP 20')

• 30 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups
• 10 Burpees

Cross Training Day 24-08-2018

STRENGHT

• 5-5-3-3-2-1-1 Clean & Jerk

WOD
5 rounds di: (TIME CAP 15')

• LADDER 10-2 Pull-Ups/Ring Rows
• LADDER 4-20 Toes To Bars
• LADDER 30-6 Push-Ups
• LADDER 8-40 Double Unders (x2 Singles)

Cross Training Day 23-08-2018

WOD

AMRAP 7 rounds (2' lavoro - 1' riposo) di:

• 5 Push-Ups
• 7 Box Jumps @60/50 cm. (24/20 in.)
• 9 KB American Swings @24/16 Kg. (53/35 lbs.)

In ogni round si comincia a contare da dove ci si è fermati il giro precedente: se al giro 1 mi sono fermato al 6° BJ, il giro successivo farò il 7° per passare agli AS.

CASH OUT

TABATA (20" lavoro - 10" riposo x 8 volte) di:

• Crunches
• Reverse Sit-Ups
• Plank

Cross Training Day 22-08-2018

WOD

4 rounds di: (TIME CAP 20')

• 30 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 20 Toes To Bars
• 10 Inverted Burpees

CASH OUT

TABATA (20" lavoro - 10" riposo x 8 volte) di:

• V Sit-Ups
• Reverse Sit-Ups
• Plank

Cross Training Day 21-08-2018

EMOM di:

• 1 Deadlift @80/45 Kg. (175/100 lbs.) (+1 rep ogni giro)
• 1 Toes To Bar (+1 rep ogni giro)
• 20 Double Unders (x2 Singles)

Cross Training Day 20-08-2018

AMRAP 8' di:

• 8 Front Squats @40/25 Kg. (90/55 lbs.)
• 16 Push-Ups

4' RIPOSO

AMRAP 8' di:

• 8 Push Presses @40/25 Kg. (90/55 lbs.)
• 12 Toes To Bars

4' RIPOSO

AMRAP 8' di:

• 8 Squat Cleans @40/25 Kg. (90/55 lbs.)
• 8 Pull-Ups

Cross Training Day 02-08-2018

WOD (TIME CAP 12'):

• 30 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 10 Burpees
• 30 Pull-Ups
• 10 Burpees
• 30 Deadlifts @50/35 Kg. (110/80 lbs.)
• 10 Burpees
• 30 Toes To Bars
• 10 Burpees

Cross Training Day 01-08-2018

TEAM WOD (team of 3):
AMRAP 28' di:

• 5 Wall Climbs
• 10 Pull-Ups
• 15 Combo (Roll-Up+Air Squat+Push-up)
• 20 Toes To Bars
• 25 Double Unders (x3 Singles)

Un atleta esegue il primo esercizio, il secondo rimane in posizione di plank per tutto il tempo di esecuzione del compagno, mentre il terzo riposa. Al cambio il terzo esegue l'esercizio successivo, il primo passa in plank e il secondo riposa, e così via.