Cross Training Day 30-09-2019

SKILL

• 15' RISCALDAMENTO SPECIFICO

METCON

TEAM WOD (team da 2, ci si alterna negli AMRAP, l'altro atleta riposa 3')

AMRAP 3' (30' totali) di:

• 7 Deadlifts @90/60 Kg. (200/135 lbs.)
• 9 Burpees Over The Bar
• 11 Toes To Bars

CORE WORK

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

• V Sit-Ups
• Superman

Cross Training Day 28-09-2019

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
6 giri totali (3 a testa) di:

• 10 Squat Cleans @50/30 Kg. (110/65 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups
• 25 Double Unders/Tuck Jumps
• 30 Affondi con disco @20/15 Kg. (45/35 lbs.)

CORE WORK

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

• Hollow Hold
• Leg Raise Alt.

Cross Training Day 27-09-2019

STRENGHT

• 5x5 THRUSTERS

METCON
TEAM WOD (x2)
10-20-30-40-50-40-30-20-10 ripetizioni di  (TIME CAP 20'):

• Box Jumps @60/50 cm. (24/21 in.)
• Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

TEAM WOD (x3)
15-30-45-60-75-60-45-30-15 ripetizioni di  (TIME CAP 30'):

• Box Jumps @60/50 cm. (24/21 in.)
• Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

CORE WORK

6 giri (30" WORK-30" REST) di:

• Toes To Bars

Cross Training Day 26-09-2019

SKILL

• 15' RISCALDAMENTO SPECIFICO

METCON
AMR(eps)AP 5 giri (30" ON - 30" OFF) di:

• Front Squats @40/25 Kg. (90/55 lbs.)
• Battle Rope
• Toes To Bars
• Row (cal.)
• Push-Ups

CORE WORK

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

• V Sit-Ups

Cross Training Day 25-09-2019

METCON
TEAM WOD (x 3)
HAPPY B.DAY SARA LAB
(TIME CAP 40')

• 1987 mt. ROW
• 3 GIRI DI:
• 32 Deadlifts @60/35 Kg. (135/80 lbs.)
• 32 Front Squats @60/35 Kg. (135/80 lbs.)
• 32 Toes To Bars
• 1987 mt. RUN

Cross Training Day 24-09-2019

METCON
3 giri di: (TIME CAP 20'):

• 50 Double Unders/Tuck Jumps (x3 Singles)
• 50 Snatch a un braccio alternati con manubrio @20/14 Kg. (45/30 lbs.)
• 20 Toes To Bars

CORE WORK

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

• Hollow Kicks
• Russian Twists

Cross Training Day 23-09-2019

METCON
"LUDO'S BACHELOR DEGREE"
TIME CAP 31'

• 111 Air Squats
• 111 Sit-Ups
• 111 Jumping Lunges
• 111 Push-Ups
• 111 KB SDHP @24/16 Kg. (53/35 lbs.)
• 111 Double Unders (x2 Mountain Climbers)

CORE WORK

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

• Crunches
• Reverse Crunches

Cross Training Day 21-09-2019

METCON
TEAM WOD (x 2)
"DORIE" MOD
AMRAP 20' di:

• Atleta A:
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 Burpees
• 5 Ground to OverHead @42,5/25 Kg. (95/55 lbs.)
• Atleta B:
  • Max rip di Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

Il primo atleta esegue un giro completo del circuito 15/10/5 e l'altro esegue il max numero di ripetizioni di wall Ball, dopodichè si invertono fino ad arrivare a 150 WB complessivi. Da quel momento gli atleti si alternano nel circuito 15/10/5 fino alla fine del 20 minuto. Il punteggio totale è dato dal numero di giri effettuati in questo intervallo.

CORE WORK

5 giri di:

• 30" Double Unders
• 30" V Sit-Ups

Cross Training Day 20-09-2019

METCON
TEAM WOD (x 2)
HAPPY B.DAY COACH
53 giri di: (TIME CAP 35')

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

CORE WORK

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

• Crunches

Cross Training Day 19-09-2019

METCON
TEAM WOD (x 2-3)
HAPPY B.DAY COACH
53 giri di: (TIME CAP 35')

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

CORE WORK

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

• Crunches

Cross Training Day 18-09-2019

METCON

• 150 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 90 Double Unders (x3 Singles)
• 60 V Sit-Ups
• 30 C2B Pull-Ups

CORE WORK

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

• Hollow Kick
• Santana Push-Ups

Cross Training Day 17-09-2019

METCON

• 150 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 90 Double Unders (x3 Singles)
• 60 V Sit-Ups
• 30 C2B Pull-Ups

CORE WORK

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

• Hollow Hold

Cross Training Day 16-09-2019

SKILL

• 15' RISCALDAMENTO SPECIFICO

METCON
TEAM WOD (x2):
AMRAP 10' di:

• 1 Deadlift @50/35 Kg. (110/75 lbs.)
• 1 Hang Power Clean @50/35 Kg. (110/75 lbs.)
• 1 Alt. Reverse Lunges @50/35 Kg. (110/75 lbs.)

aggiungere una ripetizione per esercizio ad ogni giro

3' RIPOSO POI

AMRAP 10' di:

• 7 Box Jumps @60/50 cm. (24/20 in.)
• 14 Double Unders/Tuck Jumps

CORE WORK

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

• V Sit-Ups
• Plank Hold

Cross Training Day 14-09-2019

WARM UP

• 10' RISCALDAMENTO IN ACQUA

METCON (IN PISCINA)
4 giri di: (TIME CAP 20'):

• 25 mt. Nuoto
• 10 Burpees
• 10 Sit-Ups
• 25 mt. Nuoto 
• 10 KB American Swings (in acqua) @16/12 Kg. (35/25 lbs.)
• 10 Jump Out The Pool

CORE WORK

• 10' Sauna e Idromassaggio :)

Cross Training Day 13-09-2019

WARM UP

• 10' RISCALDAMENTO SPECIFICO

METCON
5 giri di: (TIME CAP 20')

• 50 Double Unders/Tuck Jumps
• 25 Toes To Bars
• 5 Squat Cleans @60/35 Kg. (135/80 lbs.)

CORE WORK

• 1' L Lever Hold

Cross Training Day 12-09-2019

SKILL

• 15' RISCALDAMENTO SPECIFICO

METCON
AMR(eps)AP 5 giri (30" ON - 30" OFF) di:

• Pull-Ups
• Bench Press @50/30 Kg. (110/65 lbs.)
• Toes To Bars
• Front Squats @50/30 Kg. (110/65 lbs.)

CORE WORK

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

• Push-Ups
• V Sit-Ups

Cross Training Day 11-09-2019

SKILL

• 10' MOBILITA' GENERALE

METCON
TEAM WOD A (x2):
AMRAP 10' of:

• 30" Box Jumps @60/50 cm. (24/20 in.) (Partner A) 
• 30" Box Jumps @60/50 cm. (24/20 in.)  (Partner B)

Se non si ha un compagno si lavora per 30" e si riposa per i successivi 30".

TEAM WOD B (x2):

• 100 Thrusters @20/15 Kg. (45/35 lbs.)
• 150 V Sit-Ups
• 200 OH Affondi con disco @20/15 Kg. (45/35 lbs.)
• 250 Double Unders/Tuck Jumps (NO SINGLES)

CORE WORK

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

• Squat B2B
• Crunches

Cross Training Day 10-09-2019

SKILL

• 15' Pratica HANDSTANDS

METCON
30-25-20-15-10-5 ripetizioni di  (TIME CAP 20'):

• Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• Toes To Bars
• Ball Slams @10/5 Kg. (22/11 lbs.)
• Double Unders

CORE WORK

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

• Plank Hold

Cross Training Day 09-09-2019

SKILL

• 15' Pratica SQUAT CLEAN

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

• 100 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 150 Toes To Bars
• 200 Push-Ups
• 250 Double Unders/Tuck Jumps

CORE WORK

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

• Hollow Hold
• Alt. Leg Raise

Cross Training Day 06-09-2019

SKILL

• 15' PRATICA SNATCHES

METCON
AMRAP 15' di:

• 2 Pull-Ups (+2 reps ogni giro)
• 4 Toes To Bars (+4 reps)
• 6 Push-Ups (+6 reps)
• 8 Air Squats (+8 reps)
• 10 Double Unders (+10 reps)

CORE WORK
10 giri (30" ON - 30" OFF) di:

• Hollow Hold

Cross Training Day 05-09-2019

SKILL

• 15' PRATICA OVERHEAD SQUATS

METCON
TEAM WOD (team da 2-3, gli atleti si alternano ogni 30")
AMRAP 20' di:

• 10 Push-Ups
• 10 V Sit-Ups
• 10 Jumping Lunges (Dx+Sx=1)
• 10 Ball Slams @10/5 Kg. (20/10 lbs.)

CORE WORK

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

• Crunches
• Reverse Crunches

Cross Training Day 04-09-2019

SKILL

• 15' PRATICA OVERHEAD SQUATS

METCON
EMOM 10' di:

• 3 Hang Power Clean & Press @50/35 Kg. (110/80 lbs.)
• 6 Toes To Bars
• 9 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• MAX REPS Double Unders

Il risultato finale è dato dalla somma dei DU effettuati.

CORE WORK

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

• V Sit-Ups
• Handstand Hold

Cross Training Day 03-09-2019

SKILL

• 15' PRATICA PULL-UPS

METCON
4 giri di: (TIME CAP 15')

• 100 Double Unders (x3 Singles)
• 25 Toes To Bars

CORE WORK
4 giri di:

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

Cross Training Day 02-09-2019

SKILL

• 15' PRATICA PISTOL SQUATS

METCON
3 giri di:

• 1' Box Jumps @60/50 cm. (24/21 in.)
• 1' Pull-Ups
• 1' V Sit-Ups
• 1' Jumping Lunges
• 1' Push-Ups
• 1' Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK

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

• Barbell Roll-Outs
• Russian Twists