Cross Training Day 30-04-2019

STRENGHT

• 4x8 PUSH PRESSES

METCON
Eseguire con la metologia TABATA (20" lavoro - 10" pausa), nel minor numero di intervalli possibile:

• 75 Burpees
• 100 Toes To Bars
• 125 Bottom 2 Bottom Squats (si parte in accosciata e si riposa in accosciata)
• 150 Double Unders

COOL DOWN

(NON A TEMPO) 30-20-10 ripetizioni di:

• V Sit-Ups
• Push-Ups

Cross Training Day 29-04-2019

STRENGHT

• 5x5 CLEAN & JERKS

METCON

AMRAP 7' di:

• 3 Wall Climbs
• 6 Burpees
• 12 V Sit-Ups

2' RIPOSO

AMRAP 7' di:

• 3 C2B/Pull-Ups
• 6 Toes To Bars
• 12 Wall Ball Shots @9(6,5 Kg. (20/14 lbs.)

COOL DOWN

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

• Hollow Hold
• Double Unders

Cross Training Day 27-04-2019

SKILL

• 15' di lavoro su un esercizio che non viene :)

METCON

TEAM WOD (team da 2/3, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
6 giri di (TIME CAP 30'):

• 30 Burpees
• 40 Toes To Bars
• 50 Double Unders
• 60 mt. Affondi con 2 KB @16/12 Kg. (35/27 lbs.)

COOL DOWN

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

• Superman Hold
• V Sit-Ups

Cross Training Day 26-04-2019

STRENGHT

• 5x8 HANG HIGH PULLS

METCON

TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 18' di:

• 15 V Sit-Ups
• 12 KB SDHP @32/24 Kg. (70/53 lbs.)
• 9 Squat Cleans @50/35 Kg. (110/80 lbs.)

CORE WORK

4 giri (NO REST):

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

Cross Training Day 24-04-2019

STRENGHT

• 5x5 HANG POWER SNATCHES

METCON

TEAM WOD (team da 2):
AMRAP 20' di:

• 7 Deadlifts @120/70 Kg. (265/155 lbs.)
• 14 Toes To Bars
• 21 Double Unders

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

CORE WORK

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

• Superman Hold
• Hollow Kick

Cross Training Day 23-04-2019

STRENGHT

• 3-3-2-2-1 POWER CLEANS

METCON

5 giri di (TIME CAP 25'):

• 6 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 6 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 6 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 6 Toes To Bars
• 6 Burpees

COOL DOWN

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

• Russian Twists
• Double Unders

Cross Training Day 20-04-2019

STRENGHT

• 5x[5 FRONT SQUATS + 10 BOX JUMPS @60/50 cm. (24/21 in.)]

METCON

TEAM WOD (team da 3, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 30'

• 5 Wall Climbs
• 10 Inverted Burpees
• 15 Jumping Lunges (per gamba)
• 20 Hollow Kicks
• 25 Push-Ups

Cross Training Day 19-04-2019

STRENGHT

• 5x3 SQUAT CLEANS

METCON

TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
(TIME CAP 20'):

• 10 Burpee Box Jumps @60/50 cm. (24/21 in.)
• 20 KB American Swings @24/16 Kg. (53/35 lbs,)
• 30 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 40 Sit-Ups
• 50 Double Unders

COOL DOWN

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

• Russian Twists
• Hollow Kick

Cross Training Day 18-04-2019

STRENGHT

• 5x5 DEADLIFTS

METCON

4 giri di (TIME CAP 25'):

• 10 Pull-Ups
• 20 Affondi alternati con disco @20/10 Kg. (45/25 lbs.)
• 30 Push-Ups HR
• 40 Double Unders

COOL DOWN

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

• Plank Hold
• Superman Hold

Cross Training Day 17-04-2019

STRENGHT

• 5x5 HANG POWER CLEANS

METCON

"BUON 15° COMPLEANNO BEA" (TIME CAP 25')

• LADDER 1-14 Front Squats @45/30 Kg. (100/65 lbs.)
• LADDER 14-1 Toes To Bars

CORE WORK
4 giri di:

• 20 Sit-Ups
• 30 Reverse Crunches

Cross Training Day 16-04-2019

STRENGHT

• 5x3 BEAR COMPLEX

METCON

"BUON 15° COMPLEANNO BEA" (TIME CAP 25')

• LADDER 1-14 Front Squats @45/30 Kg. (100/65 lbs.)
• LADDER 14-1 Toes To Bars

CORE WORK
4 giri di:

• 20 Sit-Ups
• 30 Reverse Crunches

Cross Training Day 15-04-2019

STRENGHT

• 5x3 BEAR COMPLEX

METCON
AMRAP 15' of:

• 1 COMBO 1 OH Squat + 2Affondi alternati con disco (Dx+Sx) @20/15 Kg. (45/35 lbs.)  (+1 rep ogni giro)
• 2 Burpees (+2 reps)
• 3 KB American Swings @24/16 Kg. (53/35 lbs.) (+3 reps)
• 4 KB SDHP  @24/16 Kg. (53/35 lbs.) (+4 reps)
• 5 V Sit-Ups (+5 reps)

CORE WORK
4 giri di:

• 10 Toes to Bars
• 30 Double Unders

Cross Training Day 13-04-2019

SKILL

• HANDSTANDS

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 30' di:

• 50 Deadlifts @80/50 Kg. (195/110 lbs.)
• 50 Burpees OTB
• 50 Front Squats @40/25 kg. (90/55 lbs.)
• 50 Toes To Bars
• 100 Double Unders (x2 Singles)

COOL DOWN

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

• Sit-Ups
• Reverse Crunches

Cross Training Day 12-04-2019

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

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

METCON
10 giri di (TIME CAP 25'):

• 5 Power Cleans @50/35 Kg. (110/80 lbs.)
• 10 Toes To Bars
• 15 Push-Ups
• 20 Affondi alternati con disco @20/10 Kg. (45/25 lbs.)

COOL DOWN

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

• Russian Twists
• Plank Hold

Cross Training Day 11-04-2019

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

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

METCON
10 giri di (TIME CAP 25'):

• 5 Power Cleans @50/35 Kg. (110/80 lbs.)
• 10 Toes To Bars
• 15 Push-Ups
• 20 Affondi alternati con disco @20/10 Kg. (45/25 lbs.)

COOL DOWN

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

• Russian Twists
• Plank Hold

Cross Training Day 10-04-2019

STRENGHT

• 5x5 OVERHEAD SQUATS

METCON

TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
(TIME CAP 25'):

• 10 Burpee Box Jumps @60/50 cm. (24/21 in.)
• 20 Burpees
• 30 Pull-Ups
• 40 Toes To Bars
• 50 V Sit-Ups
• 60 Push-Ups
• 70 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 60 Push-Ups
• 50 V Sit-Ups
• 40 Toes To Bars
• 30 Pull-Ups
• 20 Burpees
• 10 Burpee Box Jumps @60/50 cm. (24/21 in.)

COOL DOWN

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

• Reverse Crunches
• Superman Hold

Cross Training Day 08-04-2019

STRENGHT

• 5x3 THRUSTERS

METCON

TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
30-20-10 ripetizioni di (TIME CAP 15'):

• Burpees
• KB American Swings @24/16 Kg. (53/35 lbs.)
• Front Squats @40/27,5 Kg. (90/60 lbs.)
• Toes To Bars
• Push Presses @40/27,5 Kg. (90/60 lbs.)

COOL DOWN

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

• Crunches
• Superman Hold

Cross Training Day 06-04-2019

METCON

TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)

• 5' Box Step Ups @50/40 cm. (21/18 in.) con 2 Kettlebell @16/12 Kg. (35/26 lbs,) 
• 5' KB Sumo Deadlift High Pulls @32/24 Kg. (53/35 kg,)
• 5' V Sit-Ups
• 5' Double Unders
• 5' Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

Si conta il numero totale di ripetizioni nei vari esercizi.

COOL DOWN

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

• Hollow Kicks

Cross Training Day 05-04-2019

STRENGHT

• 1-1-1-1-1 CLEAN+FRONT SQUAT+JERK

METCON
21-15-9-15-21 ripetizioni di: (TIME CAP 15')

• Deadlift @70/50 Kg. (155/110 lbs.)
• Toes To Bars

COOL DOWN

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

• V Sit-Ups
• Air Squats

Cross Training Day 04-04-2019

STRENGHT

• 5x5 HANG SQUAT CLEANS

METCON
AMRAP 10' di:

• 40 Double Unders
• 10 KB Snatches a un braccio (per braccio)
• 10 Hanging L Raise

COOL DOWN

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

• Wall Crunches
• Russian Twists

Cross Training Day 03-04-2019

STRENGHT

• 5x5 HANG SQUAT CLEANS

METCON

AMRAP 8' di:

• 12 Push-Ups
• 10 Toes To Bars
• 8 Front Squats @40/25 Kg. (90/55 lbs.)

2' RIPOSO

AMRAP 8' di:

• 8 Push Presses @40/25 Kg. (90/55 lbs.)
• 10 V Sit-Ups
• 12 Jumping Lunges (Dx+Sx=1)

COOL DOWN

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

• Crunches
• Russian Twists

Cross Training Day 02-04-2019

STRENGHT

• 5x5 FRONT SQUATS

METCON
5 giri di (TIME CAP 25'):

• 5 Wall Climbs
• 10 Pull-Ups
• 15 Toes To Bars
• 20 Affondi alternati con disco @20/10 Kg. (45/25 lbs.)

COOL DOWN

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

• Russian Twists
• Plank Hold

Cross Training Day 01-04-2019

SKILL

• PULL-UPS

METCON
F.I.S.H.
OGNI 5' (4 giri totali) eseguire:

• 10 Front Squats @40/27,5 Kg. (90/60 lbs,)
• 10 Inverted Burpees
• 10 Sumo Deadlift High Pulls @40/27,5 Kg. (90/60 lbs,)
• 10 Handstand Push-Ups

CORE WORK

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

• Toes To Bars
• Sit-Ups