Cross Training Day 29-06-2019

WARM UP

• MOBILITA' GENERALE

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

• 50 Air Squats
• 40 KB SDHP @24/16 Kg. (55/35 lbs.)
• 30 V Sit-Ups
• 20 Box Jumps @60/50 cm. (24/20 in.)
• 10 Strict Chin-Ups

CORE WORK

4 rounds di:

• 30 Double Unders
• 10 Toes To Bars
• 10 Burpees

Cross Training Day 28-06-2019

WARM UP

• MOBILITA' GENERALE

METCON

CLASSE ORE 18.30
8 rounds di (TIME CAP 30'):

• 8 Deadlifts @40/25 Kg. (90/55 lbs.)
• 8 Hang Power Cleans @40/25 Kg. (90/55 lbs.)
• 8 Thrusters @40/25 Kg. (90/55 lbs.)
• 8 Push-Ups mani sulla sbarra

CLASSE ORE 19.30

5 rounds di (23' TOTALI):

• 1' Double Unders

POI (SENZA RIPOSO)

• AMRAP 2' di:
  • 3 Toes To Bar 
  • 5 Push-Ups 
  • 7 Air Squats

2' RIPOSO

CORE WORK

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

• Double Unders
• Toes To Bars

Cross Training Day 27-06-2019

WARM UP

• MOBILITA' GENERALE

METCON
8 rounds di (TIME CAP 30'):

• 8 Deadlifts @40/25 Kg. (90/55 lbs.)
• 8 Hang Power Cleans @40/25 Kg. (90/55 lbs.)
• 8 Thrusters @40/25 Kg. (90/55 lbs.)
• 8 Push-Ups mani sulla sbarra

CORE WORK

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

• Double Unders
• Toes To Bars

Cross Training Day 26-06-2019

STRENGHT

• 1-1-1-1-1 DEADLIFT 

METCON
LADDER 10-1 rep.  (10 giri totali) di:
(TIME CAP 20')

• Pull-Ups
• HSPU
• Box Jumps @60/50 cm. (24/20 in.)

CORE WORK

4 rounds di:

• 25 Double Unders
• 10 Toes To Bars

Cross Training Day 25-06-2019

WARM UP

• MOBILITA' GENERALE

METCON
AMRAP 17' di:

• 20 Push-Ups
• 20 Russian Twist (DX + SX = 1)
• 30 Double Unders (x2 Singles)
• 20 Hollow Kicks
• 20 KB Sumo Deadlift High Pulls @24/16 Kg. (55/35 lbs.)
• 30 Jumping Lunges (15 per gamba)

CORE WORK

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

• Plank Hold
• Superman Hold

Cross Training Day 24-06-2019

WARM UP

• MOBILITA' GENERALE

METCON
5 rounds di (TIME CAP 30'):

• 10 Burpees
• 20 Affondi camminando (per gamba)
• 30 V Sit-Ups
• 40 Push-Ups
• 50 Double Unders (x2 Singles)

CORE WORK

3 rounds di:

• 30 Sit-Ups
• 30 Russian Twists
• 30 Reverse Cruches

Cross Training Day 21-06-2019

STRENGHT

• 5-5-3-2-2-1-1 CLEANS

METCON
AMRAP 12' di:

• 40 Double Unders (x2 Singles)
• 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 10 Toes To Bars

CORE WORK

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

• Hollow Kicks
• Russian Twists

Cross Training Day 20-06-2019

STRENGHT

• 4x5 DEADLIFTS

METCON
4 rounds di (TIME CAP 20'):

• 15 Ball Slams @10/5 Kg. (22/11 lbs.)
• 30 Push-Ups
• 15 Affondi alternati per gamba (30 totali)
• 30 V Sit-Ups
• 45 Double Unders (x2 Singles)

CORE WORK

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

• Crunches

Cross Training Day 18-06-2019

STRENGHT

• 4x4 FRONT SQUATS (3" GIU')

METCON
WOD "Happy B.Day SIMONA"
AMRAP 18' di:

• 45 Front Squats @40/20 Kg. (90/45 lbs.) 
• 45 Toes To Bars
• 45 Push Presses @40/20 Kg. (90/45 lbs.) 
• 45 Sit-Ups

CORE WORK

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

• Crunches

Cross Training Day 17-06-2019

STRENGHT

• 5x4 SQUAT CLEANS

METCON
AMRAP 18' di:

• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups
• 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 20 Double Unders (x2 Singles)

CORE WORK

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

• OH Squats con bastone
• Hollow Hold

Cross Training Day 15-06-2019

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta, ma si corre insieme. Split work between partners as needed. Run together.)
"JENKINS" MOD

• 50 Burpees
• 500 m. corsa
• 50 KB American Swings @24/16 Kg. (54/35 lbs.)
• 500 m. corsa
• 50 V Sit-Ups
• 500 m. corsa
• 50 Push-Ups
• 500 m. corsa

CORE WORK

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

• Crunches
• Hollow Kicks

Cross Training Day 14-06-2019

STRENGHT

• 5x3 PUSH PRESSES

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

• 3 Wall Climbs
• 6 Pistol Squats (3 per gamba)
• 9 Pull-Ups
• 12 Sit-Ups
• 15 Push-Ups

CORE WORK

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

• Toes To Bars
• Double Unders

Cross Training Day 12-06-2019

STRENGHT

• 5x1 BEAR COMPLEX

METCON
TEAM WOD (Team da 2 persone)
EMOM 20':

• 5 Thrusters @40/25 Kg. (90/55 lbs.)
• 5 Burpees

Un atleta esegue i due esercizi, l'altro rimane appeso alla sbara per tutto il tempo che occorre al compagno.

COOL DOWN

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

• Air Squats
• Push-Ups

Cross Training Day 11-06-2019

SKILL

• 15' TOES TO BAR

METCON 
TEAM WOD (team da 2-3, lavora un atleta per volta alternandosi nelle ripetizioni col compagno):
TIME CAP 25'

• 50 (75) Inverted Burpees
• 100 (135) Box Jumps @60/50 cm. (24/21 in.)
• 150 (200) Russian Twists
• 100 (135) Ball Slams @10/5 Kg. (22/11 lbs.)
• 50 (75) Overhead Squats con disco @20/15 Kg. (45/35 lbs.)

CORE WORK

TABATA (20" lavoro - 10" pausa x 4 giri)

• Plank Hold

Cross Training Day 10-06-2019

SKILL

• CLEAN & JERK

METCON

EMOM 15' (5 rounds totali):

• Minuto 1: 5 Clean & Jerks @55/30 Kg. (125/65 lbs.)
• Minuto 2: 10 Toes To Bars (x2 K2C)
• Minuto 3: 15 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

COOL DOWN

4 giri di:

• 3 Wall Climbs
• 30 Double Unders

Cross Training Day 08-06-2019

WARM UP

• 500 m. Corsa

METCON 
"BUON ANNIVERSARIO COACH"
TIME CAP 30'

• 100 KB SDHP @32/24 Kg. (70/55 lbs.)
• 17 Burpees
• 100 Jumping Lunges (Dx+Sx=1)
• 17 Burpees
• 100 Sit-Ups
• 17 Burpees
• 100 Push-Ups

CORE WORK

TABATA (20" lavoro - 10" pausa x 4 giri)

• Double Unders
• Plank Hold

Cross Training Day 07-06-2019

STRENGHT

• 4X1 "MACHO MAN" COMBO

Macho Man combo è composta da 3 Power Cleans + 3 Front Squats + 3 Push Presses

METCON
50-40-30-20-10 ripetizioni di  (TIME CAP 20'):

• Push-Ups
• Affondi camminando (DX+SX=1)
• V Sit-Ups

COOL DOWN

3 giri di:

• 50 Double Unders
• 50 Crunches

Cross Training Day 06-06-2019

SKILL

• 15' HANDSTAND

METCON 
TIME CAP 15'

• 25 Front Squats @50/30 Kg. (110/65 lbs.)
• 50 Box Jumps @60/50 cm. (24/21 in.)
• 75 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 100 Air Squats

CORE WORK

TABATA (20" lavoro - 10" pausa x 4 giri)

• Plank Hold
• Hollow Kicks

Cross Training Day 05-06-2019

STRENGHT

• 5-4-3-2-2 BENCH PRESS

METCON
4 rounds di  (TIME CAP 22'):

• 500 mt. Corsa
• 20 KB American Swings @24/16 Kg. (55/35 lbs.)
• 20 Sit-Ups
• 20 Push-Ups

CORE WORK

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

• Double Unders
• V Sit-Ups

Cross Training Day 04-06-2019

STRENGHT

• 5x3 FRONT SQUATS

METCON
5 rounds di  (TIME CAP 20'):

• 10 KB Snatch per braccio  @16/12 Kg. (1/0.75 pood)
• 20 Sit-Ups
• 30 Air Squats
• 40 Double Unders/Tuck Jumps

CORE WORK

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

• Russian Twist
• Hollow Hold

Cross Training Day 03-06-2019

STRENGHT

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

• Deadlift @50/30 Kg. (110/65 lbs.)

METCON
TEAM WOD "HAPPY BIRTHDAY ANNALISA"
(team da 2)
3 giri di (TIME CAP 30'):

• 33 Double Unders/Tuck Jumps
• 33 KB SDHP @32/24 Kg. (2/1,5 pood)
• 33 V Sit-Ups
• 33 Affondi con disco @20/15 Kg. (45/33 lbs.) (sx+dx=1)
• 33 Burpees
• 33 Push-Ups
• 33 Toes To Bars

Nei primi 2 giri gli atleti si alternano nell'esecuzione degli esercizi, nel terzo giro si suddividono le ripetizioni.

CORE WORK

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

• Plank Hold

Cross Training Day 01-06-2019

METCON
"MURPH"

• 1 miglio corsa
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 miglio corsa

COOL DOWN

• Stretching