Cross Training Day 31-01-2019

STRENGHT

• 6x6 OVERHEAD SQUATS
  

METCON

TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 18' di:

• 15 V Sit-Ups
• 12 Box Jumps @60/50 cm. (24/21 in.)
• 9 Push Presses @50/35 Kg, (110/75 lbs.)

CORE WORK

TABATA (20" lavoro-10" pausa x 8 giri)

• Plank Hold
• Superman Hold

Cross Training Day 30-01-2019

STRENGHT

• 10x10 DEADLIFTS (riposo 2')
  

METCON

WOD "FRAN"
21-15-9 ripetizioni di:

• Thrusters @42,5/30 Kg. (95/65 lbs.)
• Pull-Ups

CORE WORK

3 rounds of:

• 30 Crunches
• 30 Supermans
• 30 Double Unders

Cross Training Day 29-01-2019

SKILL

• 15' Lavoro su TOES TO BAR

METCON

"MY NAME": Eseguire, nel minor tempo possibile, il seguente circuito composto dagli esercizi corrispondenti alle lettere del proprio nome:

• A-G-P-Q = 10 Front Squats @50/30 Kg. (110/65 lbs.)
• B-H-I-R = 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• C-L-S = 20 Push-Ups 
• D-M-T = 20 Affondi con bilanciere @50/30 Kg. (110/65 lbs.)
• E-N-U-V = 30 Sit-Ups 
• F-O-Z = 30 Double Unders (90 Singles)
• J-K-W-X-Y = 15 Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

"ANNIE"
50-40-30-20-10 ripetizioni di:

• Double Unders
• Sit-Ups

TABATA (20" lavoro-10" pausa x 8 giri)

• Hollow Hold
• Superman Hold

Cross Training Day 28-01-2019

STRENGHT

• 5xMAX Carico HPC + PC + SC
  

METCON
5 rounds di (TIME CAP 20'):

• 5 Squat Cleans @50/25 Kg, (110/55 lbs.)
• LADDER 2-10 Burpees OTB
• LADDER 4-20 Affondi con disco @20/10 Kg. (45/22 lbs.) (DX+SX=1 rip)
• LADDER 6-30 V Sit-Ups

CORE WORK

5 rounds of:

• 1' Crunches
• 1' Reverse Crunches
• 1' Plank

Cross Training Day 26-01-2019

STRENGHT

• 5x3 DEADLIFTS
  

METCON
AMRAP 18' di:

• 2 Inverted Burpees (+2 rep per round)
• 4 V Sit-Ups (+4 reps)
• 6 Push-Ups (+6 reps)
• 8 Air Squats (+8 reps)
• 10 Double Unders (+10 reps)

CORE WORK

3 giri di:

• 10 Toes To Bars
• 15 Russian Twists
• 30" Plank Hold

Cross Training Day 25-01-2019

SKILL

• Riscaldamento per il circuito

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
(TIME CAP 35')

• 100 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 150 Toes To Bars
• 200 Box Jumps @60/50 cm. (24/21 in.)
• 150 KB American Swings @24/16 Kg. (1.5/1 pood)
• 100  Thrusters @30/20 Kg. (65/45 lbs.)

COOL DOWN

TABATA (20" lavoro-10" pausa x 8 giri)

• Hollow Hold
• Superman Hold

Cross Training Day 24-01-2019

STRENGHT

• 5x5 POWER SNATCH
  

METCON

EMOM 16' of:

• Minuti DISPARI: 10 Front Squats @50/30 Kg. (110/65 lbs.)
• Minuti PARI: 8 Burpees

CORE WORK

4 giri di:

• 10 V Sit-Ups
• 15 Russian Twists
• 20 Double Unders

Cross Training Day 23-01-2019

SKILL

• 15' Lavoro su HANDSTAND

METCON

AMRAP 20'

• 5 Power Cleans @40/25 Kg. (90/55 lbs.)
• 10 Toes To Bars
• 15 Jumping Lunges
• 20 V Sit-Ups

COOL DOWN

TABATA (20" lavoro - 10" pausa x 8 giri)

• Hollow Hold
• Plank Hold

Cross Training Day 22-01-2019

SKILL

• 15' Lavoro su TOES TO BARS

METCON

WOD "BLACKJACK" (TIME CAP 25')

• LADDER 20-1 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)
• LADDER 1-20 Push-Ups

CORE WORK

9 giri di (30" lavoro-30" riposo):

• Hollow Kick

Cross Training Day 21-01-2019

STRENGHT

• 5-5-3-3-2-1 FRONT SQUATS
  

METCON
TEAM WOD (team da 2):
AMRAP 16' di:

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

Un atleta esegue tutto il circuito, l'altro si riposa in attesa del proprio turno.

CORE WORK

• 100 Double Unders
• 100 Sit-Ups

Cross Training Day 19-01-2019

STRENGHT

• 5x5 POWER SNATCH
  

METCON

TEAM WOD (team da 2, si lavora 1' ciascuno, dandosi il cambio)
2 giri totali di (TIME CAP 30'):

• 50 Burpees Box Jumps @60/50 cm. (24/21 in.)
• 60 Toes To Bars
• 70 KB American Swings @24/16 Kg. (53/35 lbs.)
• 80 (per gamba) Affondi con disco @20/15 Kg. (45/35 lbs.)

CORE WORK

3 giri di:

• 15 V Sit-Ups
• 30 Double Unders

Cross Training Day 18-01-2019

STRENGHT

• 5x3 PUSH JERK
  

METCON

AMRAP 20'

• 50 Burpees
• 50 Sit-Ups
• 50 Push-Ups
• 50 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

COOL DOWN

TABATA (20" lavoro - 10" pausa x 8 giri)

• Hollow Hold
• Plank Hold

Cross Training Day 17-01-2019

SKILL

• 15' Lavoro su OVERHEAD SQUATS

METCON
5 giri di (TIME CAP 20'):

• 5 Overhead Squats @40/25 (90/55 lbs.)
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 Push-Ups HR
• 20 Double Unders

CORE WORK

4 giri di:

• 15 Toes To Bars
• 15 Russian Twists

Cross Training Day 15-01-2019

STRENGHT

• 5x5 Pull-Ups
  

METCON

AMRAP 12'

• 12 KB American Swings @24/16 Kg. (53/35 lbs.)
• 12 Toes To Bars
• 12 Burpees

COOL DOWN

TABATA (20" lavoro - 10" pausa x 8 giri)

• Crunches
• Reverse Crunches

Cross Training Day 14-01-2019

STRENGHT

• 5x5 Front Squats (con pausa 3" in max accosciata)
  

METCON

AMRAP 16'

• 16 Affondi alternati con bilanciere @40/25 Kg. (90/55 lbs.)
• 16 Sit-Ups
• 8 Push Presses @40/25 Kg. (90/55 lbs.)
• 8 Ring Dips

COOL DOWN

TABATA (20" lavoro - 10" pausa x 8 giri)

• Plank Hold
• Superman Hold

Cross Training Day 12-01-2019

WARM UP
AMRAP 10' (10 giri totali) di:

• 30" Sit-Ups
• 30" Riposo

METCON
3 giri di:

• 1' Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 1' KB American Swings @16/12 Kg. (35/25 lbs.)
• 1' Box Jumps @60/50 cm. (24/21 in.)
• 1' Hang Power Cleans @30/20 Kg. (65/45 lbs.)
• 1' Burpees
• 1' Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK

3 giri di:

• 1' Crunches
• 1' Reverse Crunches
• 1' Plank Hold

Cross Training Day 11-01-2019

WARM UP
AMRAP 10' (10 giri totali) di:

• 30" Air Squats
• 30" Riposo

METCON
5 giri di (TIME CAP 25'):

• 40 Double Unders
• 30 V Sit-Ups
• 20 Deadlift @BW/0,75 BW
• 10 Pull-Ups

CORE WORK

3 giri di:

• 20 Hollow Kick
• 20 Superman

Cross Training Day 10-01-2019

STRENGHT

• 5x3 Hang Power Cleans

METCON
4 giri di (TIME CAP 20'):

• 25 Thrusters @20/15 Kg. (45/35 lbs.)
• 25 Sit-Ups
• 25 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 25 Double Unders

CORE WORK

EMOM 8' di:

• MINUTI DISPARI: 45" Plank
• MINUTI PARI: 10 Toes To Bars

Cross Training Day 09-01-2019

STRENGHT

• 5x3 Push Press

METCON
AMRAP 20'

• 5 Inverted Burpees
• 10 Pistol Squats (5 per gamba)
• 15 V Sit-Ups

COOL DOWN

TABATA (20" lavoro - 10" pausa x 8 giri)

• Push-Ups
• Hollow Hold

Cross Training Day 08-01-2019

STRENGHT

• 5x5 Deadlifts

METCON
TEAM WOD (team da 2, I Go, You Go, una ripetizione ciascuno)
AMRAP 20'

• 60 Med Ball Sit-Ups @9/6,5 Kg. (20/14 lbs.)
• 50 Box Jumps @60/50 cm. (24/21 in.)
• 40 KB SHDP @32/24 Kg. (70/53 lbs.)
• 30 Toes To Bars
• 20 Burpees

COOL DOWN

TABATA (20" lavoro - 10" pausa x 8 giri)

• Wall Ball Shots
• Double Unders

Cross Training Day 07-01-2019

STRENGHT

• 5-5-3-3-2-1 Squat Cleans (ogni 2')

METCON
6 giri di (TIME CAP 30'):

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

Ogni giro si diminuiscono 10 ripetizioni per esercizio, quindi l'ultimo esercizio non viene svolto. Il secondo giro sarà quindi 50 Sit.Ups, 40 Push-Ups, 30 Affondi, 20 TTB e 10 Burpees, e così via...

Cross Training Day 05-01-2019

SKILL

• 15' Lavoro su Kettlebell Snatch

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 30'

• 21 Double Unders
• 18 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 12 Toes To Bars
• 9 Burpees Box Jumps @60/50 cm. (24/21 in.)

COOL DOWN

TABATA (20" lavoro - 10" pausa x 8 giri)

• Hollow Kick
• Plank Hold

Cross Training Day 04-01-2019

SKILL/STRENGHT

• 20' Lavoro su Pull-Ups/ Chest To Bar Pull-Ups

METCON
4 giri di (TIME CAP 25'):

• 40-30-20-10 Front Squats @35/22,5 Kg. (75/55 lbs.)
• 7 Burpees
• 40-30-20-10 Push Presses @35/22,5 Kg. (75/55 lbs.)
• 7 Toes To Bars/14 V Sit-Ups

Primo giro 40 Front Squats - 7 Burpees - 40 Push Presses - 7 Toes To Bars, secondo giro 30 Front Squats - 7 Burpees - 30 Push Presses - 7 Toes To Bars, e così via.

COOL DOWN

TABATA (20" lavoro - 10" pausa x 8 giri)

• Crunches
• Crunches inversi

Cross Training Day 03-01-2019

SKILL

• 15' Lavoro su HANDSTAND PUSH-UPS

METCON

TEAM WOD (team da 2, ci si alterna nelle ripetizioni, ma lavora un atleta per volta)
8 giri di (TIME CAP 30'):

• 20 Affondi con bilanciere @40/25 Kg. (90/55 lbs.)
• 20 Toes To Bars (SUB 40 Sit-Ups)
• 20 Box Jumps Over @60/50 cm. (24/20 in.)
• 20 Push-Ups

COOL DOWN

TABATA (20" lavoro - 10" pausa x 8 giri)

• Hollow Hold
• Plank Hold

Cross Training Day 02-01-2019

STRENGHT

• 5-5-3-3-2-1 Front Squats

METCON

AMRAP 15'

• 30 Double Unders
• 15 Toes To Bars
• 3 rounds di "CHIEF"
• 3 Power Cleans @50/35 Kg. (110/80 lbs.)
• 6 Push-Ups
• 9 Air Squats

COOL DOWN

TABATA (20" lavoro - 10" pausa x 8 giri)

• Hollow Hold
• Plank Hold