lunedì 19 ottobre 2020

Cross Training Day 19-10-2020

WARM UP
3 giri:
  • 10 Squat Jumps
  • 10 Push-Ups
  • 10 Sit-Ups Gambe Tese

STRENGHT
  • 5-5-3-3-1-1 PUSH JERKS (dal rack)

METCON
3 giri di (TIME CAP 15'):
  • 10 Reverse Burpees
  • 20 KB American Swings @34/15 Kg. (53/35 lbs.)
  • 19 Burpees
  • 40 Double Unders (100 Singles)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Side Plank Hold

sabato 17 ottobre 2020

Cross Training Day 17-10-2020

WARM UP
3 giri di:
  • 10 Plank To Push-Ups
  • 20 Glute Bridges
  • 30 Jumping Jacks

STRENGHT
  • 5-5-3-3-1-1 DEADLIFTS

METCON
"CINDY"
AMRAP 20':

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

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists con disco @10/5 Kg. (22/11 lbs.)



venerdì 16 ottobre 2020

Cross Training Day 16-10-2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 15 Crunches
  • 30 Lateral Hops

STRENGHT
  • 5-5-3-3-1-1 CLEANS

METCON
AMRAP 15':
  • 10 Burpees
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 30 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK
TEAM x2
  • 100 Medball Sit-Ups @10/5 Kg. (22/11 lbs.)



mercoledì 14 ottobre 2020

Cross Training Day 14/15-10-2020

WARM UP
3 giri di:
  • 20 Glute Bridges
  • 20 Crunches
  • 20 Jumping Jacks

STRENGHT

  • 5x3 SNATCHES

METCON
  • AMRAP 4' di:
    • 5 Chest To Bar Pull-Ups
    • 10 Toes To Bars
  • 1' Riposo
  • AMRAP 4' di:
    • 5 Push Presses @50/30 Kg. (110/65 lbs.)
    • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 1' Riposo
  • AMRAP 4' di:
    • 5 Front Squats @50/30 Kg. (110/65 lbs.)
    • 10 Jumping Lunges (Dx+Sx=2)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold



lunedì 12 ottobre 2020

Cross Training Day 12/13-10-2020

WARM UP
3 giri di:
  • 30" Salto Corda
  • 30" Shoulder Taps
  • 30" Plank Hold
  • 30" Wall Sit Hold

STRENGHT
  • 5x3 HANG SQUAT CLEANS

METCON
EMOM 18' (3 giri totali):
  • Minuto 1: 30 Double Unders/Mountain Climbers
  • Minuto 2: 25 Sit-Ups
  • Minuto 3: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  • Minuto 4: 15 Ball Slams @15/10 Kg. (33/22 lbs.)
  • Minuto 5: 10 Power Cleans @50/25 Kg. (110/55 lbs.)
  • Minuto 6: Riposo

CORE WORK
  • 50 Hollow Kicks
  • 50 Russian Twists (Dx+Sx=1)



sabato 10 ottobre 2020

Cross Training Day 10-10-2020

WARM UP
3 giri:
  • 5 Sprawl
  • 10 Shoulder Taps
  • 15 Crunches

STRENGHT
  • 5x3 BACK SQUATS (dal rack)

METCON
5 giri di (TIME CAP 20'):
  • 6 Deadlifts @100/70 Kg. (225/155 lbs.)
  • 10 Toes To Bars
  • 14 Jumping Lunges (Dx+Sx=2)
  • 18 Double Unders (x3 Singles)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups



venerdì 9 ottobre 2020

Cross Training Day 08/09-10-2020

WARM UP
3 giri di:
  • 10 Plank Jacks
  • 10 Push-Ups
  • 10 Sit-Ups

STRENGHT
  • 5x3 CLEANS

METCON
AMRAP 16':
  • 5 Push Presses @40/27,5 Kg. (90/60 lbs.)
  • 10 Front Squats @40/27,5 Kg. (90/60 lbs.)
  • 15 Box Jumps @60/50 cm. (24/21 in.)
  • 20 Hollow Kicks

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Flutter Kicks


mercoledì 7 ottobre 2020

Cross Training Day 07-10-2020

WARM UP
3 giri:
  • 10 Affondi con disco @10/5 Kg. (22/11 lbs.)
  • 10 Russian Twists con disco @10/5 Kg. (22/11 lbs.)
  • 10 Alzate Frontali con disco @10/5 Kg. (22/11 lbs.)

STRENGHT
  • 5x3 SUMO  DEADLIFTS

METCON
6 giri di (TIME CAP 18'):
  • 10 KB One Arm Floor Presses @16/12 Kg. (35/25 lbs.)
  • 10 V Sit-Ups
  • 10 KB One Arm Z Presses @16/12 Kg. (35/25 lbs.)
  • 30 Double Unders (x3 Singles)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks

martedì 6 ottobre 2020

Cross Training Day 06-10-2020

WARM UP
3 giri:
  • 10 Plank To Push-Ups
  • 10 Leg Raises
  • 10 Affondi Laterali

STRENGHT
  • 5x5  DEADLIFTS

METCON
TIME CAP 20'
50-40-30-20-10 ripetizioni di:
  • KB American Swings @24/16 Kg. (53/35 lbs.)
  • KB Goblet Squats @24/16 Kg. (53/35 lbs.)
  • Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Holds



lunedì 5 ottobre 2020

Cross Training Day 05-10-2020

WARM UP
3 giri di:
  • 3 Reverse Burpees
  • 7 Push-Ups
  • 11 Sit-Ups
  • 15 Jumping Jacks

SKILL
  • 12' Tecnica SNATCHES

METCON
TEAM WOD (x2)
TIME CAP 20':
  • 25 Burpees
  • 50 Toes To Bars
  • 75 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 100 Reverse Lunges (Dx+Sx=1)
  • 75 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 50 Toes To Bars
  • 25 Burpees
Gli atleti si dividono le ripetizioni, ma lavora un atleta per volta.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Holds



sabato 3 ottobre 2020

Cross Training Day 03-10-2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 15 Crunches Completi
  • 20 Glute Bridges

STRENGHT
  • 5x5 OVERHEAD SQUAT

METCON
5 giri di (TIME CAP 18'):
  • 5 Chest To Bar Pull-Ups
  • 10 Toes To Bars
  • 15 Ball Slams @15/10 Kg. (35/25 lbs.)
  • 30 Double Unders

CORE WORK
  • 50 Russian Twists (Dx+SX=1)
  • 50 Sit-Ups
  • 50 Leg Raises



venerdì 2 ottobre 2020

Cross Training Day 02-10-2020

WARM UP
3 giri di:
  • 10 Jump Squats
  • 10 Push-Ups HR
  • 10 Russian Twists (Dx+Sx=1)

STRENGHT

  • 5x5 OH SQUATS

METCON
21-18-15-12-9 ripetizioni di (TIME CAP 25'):
  • Deadlifts @80/55 Kg. (15/120 lbs.)
  • V Sit-Ups
  • Burpees OTB

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Superman Holds



giovedì 1 ottobre 2020

Cross Training Day 01-10-2020

WARM UP
3 giri di:
  • 5 Inchworms
  • 10 Jumping Lunges
  • 15 Sit-Ups

STRENGHT
  • 5x5 HANG POWER CLEANS

METCON
AMRAP 15':
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 10 Hang Power Cleans @40/25 Kg. (90/55 lbs.)
  • 5 Burpees OTB

CORE WORK
  • 100 Crunches Completi
  • 100 Leg Raises



lunedì 28 settembre 2020

Cross Training Day 28/29-09-2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 10 Santana Push-Ups
  • 20 Jumping Jacks

STRENGHT

  • 5x5 POWER SNATCHES

METCON
4 giri di:
  • AMRAP 4' di:
    • 4 Alt. Pistol Squats
    • 6 KB One Arm Push Presses @24/16 Kg. (55/35 lbs.) (3 per braccio)
    • 10 Sit-Ups
  • 1' Riposo

CORE WORK
  • 75 Crunches Completi
  • 75 Russian Twists (Dx+Sx=1)
  • 2' Plank Hold




sabato 26 settembre 2020

Cross Training Day 26-09-2020

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 20 Glute Bridges
  • 20 Crunches

STRENGHT
  • 5x5 SQUAT CLEANS

METCON
3 giri di (TIME CAP 20'):
  • 8 Push Presses @40/25 Kg. (90/55 lbs.)
  • 12 Front Squats @40/25 Kg. (90/55 lbs.)
  • 16 Toes To Bars
  • 20 Double Unders (x3 Singles)

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Hollow Kicks
  • Crunches



venerdì 25 settembre 2020

Cross Training Day 25-09-2020

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 15 Sit-Ups a gambe tese
  • 10 Shoulder Taps
  • 5 Sprawls

STRENGHT
  • 5x5 SQUAT CLEANS

METCON

TEAM WOD (team da 2, gli atleti si alternano negli esercizi)
8 giri di (TIME CAP 25'):
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs,)
  • 15 Toes To Bars
  • 15 KB SDHP @32/24 Kg. (70/55 lbs.)
  • 15 Push-Ups HR
  • 30 Double Unders/Mountain Climbers (Dx+Sx=1)

CORE WORK
  • 50 Scissor Kicks
  • 100 Crunches Completi
  • 50 V Sit-Ups


mercoledì 23 settembre 2020

Cross Training Day 23-09-2020

WARM UP
3 giri di:
  • 20 Glute Bridges
  • 15 Crunches
  • 10 Push-Ups

STRENGHT

  • 5x(3 POWER CLEANS + 2 FRONT SQUATS)

METCON
AMR(eps)AP 5 giri (30" ON - 30" OFF) di:
  • Front Squats @45/30 Kg. (100/65 lbs.)
  • Toes To Bars
  • Alt. One Arm KB Snatches @16/12 Kg. (35/25 lbs.)
  • Burpees

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Russian Twists



martedì 22 settembre 2020

Cross Training Day 22-09-2020

WARM UP
3 giri di:
  • 5 Inchworms
  • 10 Sit-Ups
  • 15 Air Thrusters

STRENGHT
  • 5x5 PUSH JERKS

METCON
EMOM 20' (5 giri totali):
  • Minuto 1: 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • Minuto 2: 30 Double Unders/Mountain Climbers
  • Minuto 3: 15M/10F Toes To Bars
  • Minuto 4: 25M/15F Push-Ups

CORE WORK
  • 100 Russian Twists
  • 100 Flutter Kicks



lunedì 21 settembre 2020

Cross Training Day 21-09-2020

WARM UP
3 giri di:
  • 15 Air Squats
  • 15 Leg Raises
  • 15 Shoulder Taps

STRENGHT
  • 5x5 FRONT SQUATS

METCON
TEAM WOD (x2)
AMRAP 16':
  • 6 Push Presses @50/30 Kg. (110/65 lbs.)
  • 12 Box Jump Overs @60/50 cm. (24/21 in.)
Gli atleti si alternano i giri completi.

CORE WORK
  • 100 Crunches Completi
  • 100 Leg Raises



sabato 19 settembre 2020

Cross Training Day 19-09-2020

 WARM UP

3 giri di:
  • 15 Jumping Jacks
  • 10 Jumping Lunges
  • 5 Jump Squats

METCON
TEAM WOD (x2)
ALCOHOLIC BRITHDAY'S WOD
AMRAP 30':

  • 18 Burpees
  • 18 One Arm KB Push Presses (9 per braccio) @16712 Kg. (35/25 lbs.)
  • 18 Sit-Ups
  • 18 Push-Ups
  • 18 Affondi alternati con disco Sopra testa @20/15 Kg. (45/35 lbs.)
UN atleta esegue i 18 Burpees, l'altro esegue Double Unders per tutto il tempo occorrente, poi si invertono negli esercizi. Terminati entrambi i burpees, gli atleti bevono in sincro un bicchiere di Sangria. Finito il bicchiere si passa con la medesima modalità all'esercizio successivo.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Hollow Hold



giovedì 17 settembre 2020

Cross Training Day 17/18-09-2020

WARM UP
4 giri di:
  • 30 Jumping Jacks
  • 15 Leg Raises

STRENGHT
  • 5x5 HSPU

METCON
TIME CAP 12':
  • 10-20-30-40-50 KB American Swings @24/16 Kg. (55/35 lbs.)
  • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CORE WORK
TABATA (20" ON - 10" OFF x8 giri):
  • Plank Hold
  • V Sit-Ups



mercoledì 16 settembre 2020

Cross Training Day 16-09-2020

WARM UP
4 giri di:
  • 20 Jumping Lunges
  • 10 V Sit-Ups

STRENGHT
  • 5x5 PULL-UPS

METCON
5 giri di:
  • AMRAP 3' di:
    • 3 Power Cleans @60/40 Kg. (135/90 lbs.)
    • 6 Push-Ups
    • 9 Air Squats
  • 1' Riposo

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Flutter Kicks
  • Plank Hold



martedì 15 settembre 2020

Cross Training Day 15-09-2020

 WARM UP

3 giri di:
  • 5 Inchworms
  • 10 Shoulder Taps
  • 15 Russian Twists

STRENGHT
  • 5x5 OVERHEAD SQUATS

METCON
3 giri di (TIME CAP 20'):
  • 50 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 3 giri di:
    • 10 Toes To Bars
    • 10 KB One Arm Snatches (5 x braccio) @24/16 Kg. (55/35 lbs.)

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Hollow Kicks
  • Crunches



lunedì 14 settembre 2020

Cross Training Day 14-09-2020

WARM UP
3 giri di:
  • 25 Jumping Jacks
  • 20 Glute Bridges
  • 15 Sit-Ups

STRENGHT
  • 5x5 POWER CLEANS

METCON
TIME CAP 18':
  • 75 Thrusters @20/15 Kg. (46/35 lbs)
  • 50 Toes To Bars
  • 50 Thrusters @20/15 Kg. (46/35 lbs)
  • 25 Toes To Bars
  • 25 Thrusters @20/15 Kg. (46/35 lbs)

CORE WORK
3 giri di (30" ON - 30" OFF):
  • Plank to Push-Ups
  • Hollow Hold
  • Crunches



venerdì 11 settembre 2020

Cross Training Day 11-09-2020

WARM UP
3 giri di:
  • 5 Push-Ups
  • 10 Shoulder Taps
  • 20 Mountain Climbers

STRENGHT
  • 5x5 HANG POWER SNATCHES

METCON
EMOM 20' (4 giri totali):
  • Minuto 1: 10 Box Jumps Over @60/50 cm. (24/21 in.)
  • Minuto 2: 10 Pull-Ups
  • Minuto 3: 10 Jumping Lunges
  • Minuto 4: 15 Toes To Bars
  • Minuto 5: 30 Double Unders/Mountain Climbers

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • V Sit-Ups
  • Push-Ups


giovedì 10 settembre 2020

Cross Training Day 10-09-2020

WARM UP
3 giri di:
  • 15 Clapping Jacks
  • 15 Hollow Kicks
  • 5 Sprawls

STRENGHT
  • 5x5 PUSH PRESSES

METCON
25 giri di (TIME CAP 20'):
  • 5 Ball Slams @15/10 Kg. (35/25 lbs.)
  • 6 Air Squats
  • 7 Push-Ups

CORE WORK
40-30-20-10 ripetizioni di:
  • Crossover Toes Taps
  • Crunches


mercoledì 9 settembre 2020

Cross Training Day 09-09-2020

WARM UP
3 giri di:
  • 20 Reverse Lunges
  • 15 Shoulder Taps
  • 10 Sit-Ups

METCON
TEAM WOD (x2)
3 giri di (TIME CAP 30'):
  • 100 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 80 Toes To Bars/160 Crossover V-Ups
  • 60 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 40 Burpees
  • 20 Pull-Ups/Ring Rows
Gli atleti si dividono le ripetizioni, ma lavora un atleta per volta.

CORE WORK
3 giri di:
  • 30 Jumping Jacks
  • 30 Alt.Leg Raises
  • 30 Crunches


martedì 8 settembre 2020

Cross Training Day 08-09-2020

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 15 Russian Twists
  • 10 Affondi laterali

STRENGHT
  • 5x5 FRONT SQUATS

METCON
21-15-9 ripetizioni di (TIME CAP 12'):
  • Hang Power Clean & Jerks @40/25 Kg. (90/55 lbs.)
  • Pistol Squats (per gamba)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Crunches



lunedì 7 settembre 2020

Cross Training Day 07-09-2020

WARM UP
3 giri di:
  • 20 Shoulder Taps
  • 15 Superman
  • 10 Crunches

STRENGHT
  • 5X3 DEADLIFTS 

METCON
TEAM WOD (x2)
TIME CAP 35'
3 giri di (gli atleti si suddividono le ripetizioni):
  • 50 Push-Ups
  • 100 Sit-Ups
seguiti da (gli atleti si suddividono le ripetizioni):
  • 80 Affondi alternati con disco OH @20/15 Kg. (35/25 lbs.) (Dx+Sx=1)
seguiti da (gli atleti si alternano nei giri completi) 6 giri totali (3 giri a testa) di:
  • 25 Air Squats
  • 50 Double Unders o 50 Mountain Climbers (Dx+Sx=1)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks



sabato 5 settembre 2020

Cross Training Day 05-09-2020

WARM UP
4 giri di:
  • 30 Double Unders
  • 20 Affondi Alternati
  • 10 Push-Ups

STRENGHT
  • 5x3 SPLIT JERKS

METCON
AMRAP 15':
  • 5 Handstand Push-Ups
  • 10 Toes To Bars
  • 15 Box Step-Ups @60/50 cm. (24/21 in.) con 2 KB @16/12 Kg. (35/25 lbs.) 

CORE WORK
4 giri di:
  • 1' Crunches
  • 1' Russian Twists
  • 30" Plank Hold


venerdì 4 settembre 2020

Cross Training Day 04-09-2020

WARM UP
4 giri di:
  • 15 Jumping Jacks
  • 10 Russian Twists
  • 5 Sprawls

STRENGHT
  • 5x5 POWER SNATCHES

METCON
TEAM WOD (x2)
AMRAP 18':
  • 5 Thrusters @45/30 Kg. (100/65)
  • 10 Pull-Ups
  • 15 Toes To Bars
  • 20 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 25 Double Unders (75 Singles)
Gli atleti si alternano gli esercizi.

CORE WORK
4 giri di (40" ON - 20" OFF):
  • Crunches
  • Plank Hold


giovedì 3 settembre 2020

Cross Training Day 03-09-2020

WARM UP
3 giri di:
  • 10 Air Thrusters
  • 10 Sit-Ups
  • 10 Push-Ups

STRENGHT
  • 5x3 PUSH PRESSES

METCON
5 giri (uno ogni 4') di:
  • 5 Hang Power Cleans @50/35 Kg. (110/75 lbs.)
  • 5 Push Presses @50/35 Kg. (110/75 lbs.)
  • 5 Burpees OTB
  • 15 Sit-Ups
  • 15 Push-Ups HR
  • 30 Double Unders (x2 Singles) 

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Hollow Hold
  • Crunches


mercoledì 2 settembre 2020

Cross Training Day 02-09-2020

WARM UP
4 giri di:
  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 Crunches

METCON
TEAM WOD (x2)
AMRAP 20':
  • 10 One Arm KB Snatches @24/16 Kg. (53/35 lbs.)
  • 15 Toes To Bars
  • 20 KB SDHP @32/24 Kg. (70/53 lbs.)
Gli atleti si alternano i giri completi.

CORE WORK
3 giri di:
  • 30" Mountain Climbers
  • 30" V Sit-Ups
  • 30" Russian Twists
  • 30" Riposo


martedì 1 settembre 2020

Cross Training Day 01-09-2020

WARM UP
3 giri di:
  • 10 Crossover Mountain Climbers
  • 10 Shoulder Taps
  • 10 Russian Twists

METCON
TEAM WOD (x2)
AMRAP 20':
  • 40 Double Unders (x2 Singles)
  • 20 Box Jumps @60/50 cm. (24/20 in.)
  • 10 Toes To Bars
  • 5 Push Press @50/30 Kg. (110/65 lbs.)
Gli atleti si susseguono negli esercizi: il primo esegue i DU e il secondo riposa. Quando il primo ha finito inizia con i BJ e il compagno inizia i DU e così via.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Crunches


venerdì 28 agosto 2020

Cross Training Day 28-08-2020

WARM UP
3 giri di:
  • 30 Jumping Jacks
  • 20 Affondi Alternati
  • 10 Sprawl

METCON
TEAM WOD (team da 2, gli atleti si alternano negli esercizi)
AMRAP 24' di:
  • 10 Pull-Ups
  • 20 Toes To Bars
  • 30 Double Unders (75 Singles)
  • 20 Wall Ball Shots @9/6 Kg. (20/14 lbs,)
  • 10 Burpee Box Jumps @60/50 cm. (24/21 in.)

CORE WORK
5 giri di:
  • 30 Crunches
  • 30 Russian Twists (Dx+Sx=1)



mercoledì 26 agosto 2020

Cross Training Day 26/27-08-2020

WARM UP
3 giri di:
  • 10 Plank To Push-Ups
  • 10 Mountain Climbers
  • 10 Leg Raises

STRENGHT
  • 5x5 DEADLIFTS

METCON
AMRAP 15' di:
  • 3 Giri di:
    • 25 Toes To Bars
    • 25 Push-Ups HR
  • poi (fino alla fine dei 15 minuti)
    • 50 Double Unders (x2 Singles)
    • 10 Affondi Alternati con Disco OH @20/15 Kg. (45/35 lbs.)

CORE WORK
3 giri (40" ON - 20" OFF) di:
  • Plank Hold
  • Crunches
  • Flutter Kicks



martedì 25 agosto 2020

Cross Training Day 25-08-2020

WARM UP
3 giri di:
  • 15 Mountain Climbers
  • 15 Crunches
  • 15 Air Squats

STRENGHT
  • 5x5 FRONT SQUATS

METCON
5 giri di (TIME CAP 12'):
  • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 15 Push-Ups
  • 20 V Sit-Ups
  • 25 Double Unders (x2 Singles)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Reverse Crunches


lunedì 24 agosto 2020

Cross Training Day 24-08-2020

WARM UP
3 giri di:
  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

STRENGHT
  • 5x5 FRONT SQUATS

METCON
AMRAP 15' di:
  • 10 Toes To Bars
  • 10 Jumping Lunges (Dx+Sx=1)
  • 10 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 30 Double Unders (75 Singles)

CORE WORK
5 giri di:
  • 45" Russian Twists
  • 45" Flutter Kicks
  • 30" Plank Hold


venerdì 31 luglio 2020

Cross Training Day 31-07-2020

WARM UP
3 giri di:
  • 10 Push-Ups
  • 15 Flutter Kicks
  • 20 Jumping Jacks

STRENGHT
  • 5x3 BENCH PRESS

METCON
LADDER 8-1-8 di (TIME CAP 25'):
  • KB SDHP @32/24 Kg. (70/55 lbs.)
  • Affondi alternati con bilanciere (per gamba) @50/30 Kg. (110/65 lbs.)
  • Toes To Bars

CORE WORK
10 giri di:
  • 30" Crunches
  • 30" Reverse Crunches


giovedì 30 luglio 2020

Cross Training Day 30-07-2020

WARM UP
3 giri di:
  • 30 Double Unders
  • 20 Russian Twists
  • 10 Shoulder Taps

STRENGHT
  • 5x10 AFFONDI ALETRNATI CON BILANCIERE

METCON
LADDER 10-1 di (TIME CAP 15'):
  • Box Jumps @75/60 cm. (30/24 in.)
  • Sit-Ups
  • Push-Ups
  • Toes To Bars

CORE WORK
3 giri di:
  • 1' Crunches
  • 1' Reverse Crunches
  • 1' Plank Hold


mercoledì 29 luglio 2020

Cross Training Day 29-07-2020

WARM UP
3 giri di:
  • 6 Jumping Lunges
  • 12 Plank To Push-Ups
  • 18 Crunches

STRENGHT
  • 5x5 DEADLIFTS

METCON
3 giri di
AMRAP 5':
  • 3 Burpees
  • 5 Pull-Ups
  • 7 Toes To Bars
1' di pausa tra i giri. Si riprende da dove ci si è fermati.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Alt. Leg Raises


martedì 28 luglio 2020

Cross Training Day 28-07-2020

WARM UP
3 giri di:
  • 10 Affondi Alternati
  • 10 Air Thrusters
  • 10 Push-Ups

STRENGHT
  • 4x10 SQUAT CLEANS

METCON
5 giri (TIME CAP 20') di:
  • 50 Double Unders (x2 Singles)
  • 10 One Arm Push Presses (per braccio) @24/16 Kg. (55/35 lbs.)
  • 15 Toes To Bars

CORE WORK
4 giri (45" lavoro - 15" pausa) di
  • Plank Hold
  • Hollow Kicks
  • Russian Twists


lunedì 27 luglio 2020

Cross Training Day 27-07-2020

WARM UP
3 giri di:
  • 20 Jumping Jack
  • 15 Shoulder Taps
  • 10 Affondi Laterali

STRENGHT

  • 4x8 THRUSTERS (ogni 2')

METCON
AMRAP 18' di:
  • 1 Inverted Burpee (+1 rep ogni giro)
  • 2 V Sit-Ups (+2 reps)
  • 3 Push-Ups(+3 reps)
  • 4 Air Squats su Medball (+4 reps)


CORE WORK
  • 100 Crunches
  • 100 Reverse Crunches
  • 100 Russian Twists (Dx+Sx=1)


venerdì 24 luglio 2020

Cross Training Day 24-07-2020

WARM UP
3 giri di:
  • 10 Push-Ups
  • 15 Sit-Ups
  • 20 Air Squats

STRENGHT
  • 5x3 PUSH JERKS (Ogni 2")

METCON
EMOM 20' (4 giri totali):
  • Minuto 1: 5 Box Jumps Over @75/60 cm. (30/24 in.)
  • Minuto 2: 5 Burpees TTB
  • Minuto 3: 5 (per braccio) One Arm KB Snatches @24/16 Kg. (53/35 lbs.)
  • Minuto 4: 5 Double KB Deadlifts @32/24 Kg. (70/53 lbs.)
  • Minuto 5: 5 Front Squats @60/30 Kg. (135/65 lbs.)

CORE WORK
3 giri di:
  • 15 Sit-Ups con disco @10/5 Kg. (22/10 lbs.)
  • 15 Russian Twists con disco @10/5 Kg. (22/10 lbs.) (Dx+Sx=1)
  • 15 Glute Bridges con disco @10/5 Kg. (22/10 lbs.)


giovedì 23 luglio 2020

Cross Training Day 23-07-2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 10 Superman
  • 10 Jumping Jacks

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
50 giri di:
  • 1 HSPU/Wall Climb
  • 3 Air Squats
  • 5 Sit-Ups


CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Superman


mercoledì 22 luglio 2020

Cross Training Day 22-07-2020

WARM UP
3 giri di:
  • 20 Mountain Climbers
  • 20 Affondi Alternati
  • 20 Air Squats

STRENGHT
  • 5x5 OVERHEAD SQUATS

METCON
7 giri (TIME CAP 14') di:
  • 7 One Arm Bent Over Row (per braccio) @32/24 Kg. (70/53 lbs.)
  • 7 Sprawls
  • 7 V Sit-Ups
  • 21 Double Unders (x2 Singles)


CORE WORK
6 giri (30" lavoro - 15" pausa) di
  • Plank Hold
  • Alt. Leg Raises


martedì 21 luglio 2020

Cross Training Day 21-07-2020

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 15 Sit-Ups
  • 10 Shoulder Taps

STRENGHT
  • 5x5 HANG POWER SNATCHES

METCON
AMRAP 15' di:
  • 6 Toes To Bars
  • 6 KB One Arm Snatches (3 Per Braccio) @24/16 Kg. (53/35 lbs.)
  • 6 Alt Pistol Squats (su Medball) (3 per gamba)
  • 6 Ball Slams @15/10 Kg. (33/22 lbs.)


CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Flutter Kicks
  • Russian Twists


lunedì 20 luglio 2020

Cross Training Day 20-07-2020

WARM UP
3 giri di:
  • 15 Push-Ups
  • 10 Affondi (Dx+Sx=1)
  • 5 Sprawls

STRENGHT
  • 5-2-2-2-2 FRONT SQUATS (Ogni 2")

METCON
EMOM 18' (3 giri totali):
  • Minuto 1: 10 Pull-Ups
  • Minuto 2: 10 Burpees
  • Minuto 3: 15 Toes To Bars (x2 K2C)
  • Minuto 4: 15 Box Jumps @60/50 cm. (24/21 in.)
  • Minuto 5: 20 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • Minuto 6: 20 KB SDHP @32/24 Kg. (70/53 lbs.)

CORE WORK
6 giri di (30" ON - 15" OFF):
  • Hollow Kicks
  • Scissors Kicks