giovedì 31 dicembre 2020

Cross Training Day 31.12.2020

WARM UP
3 giri di:
  • 10 Superman
  • 10 Russian Twists
  • 10 Sprawls

METCON
AMRAP 15' di:
  • 5 Reverse Burpees
  • 10 Jumping Lunges (Dx+Sx=1)
  • 15 KB American Swings
  • 20 Crossover Toes Taps

CORE WORK
3 giri di:
  • AMRAP 2' di:
    • Sit-Ups
    • Leg Raises
  • 30" Pausa

mercoledì 30 dicembre 2020

Cross Training Day 30.12.2020

WARM UP
3 giri di:
  • 10 Mountain Climbers (Dx+Sx=1)
  • 10 Alt Leg Raises (Dx+Sx=1)
  • 10 One Leg Glute Bridges (Dx+Sx=1)

METCON
8 giri di (TIME CAP 25'):
  • 20 Sit-Ups
  • 15 Chair Step-Ups
  • 10 KB One Arm Bent Over Row (Per braccio)
  • 5 Burpees

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

martedì 29 dicembre 2020

Cross Training Day 29.12.2020

WARM UP
3 giri di:
  • 30 Jumping Jacks
  • 25 Flutter Kicks
  • 20 Air Squats

METCON
10 giri di:
  • 5 Push-Ups HR
  • 10 Affondi Posteriori (per gamba)
  • 15 Chair Dips
  • 20 Alt. Leg V Sit-Ups

CORE WORK
6 giri di:
  • 30" Crunches
  • 30" Scissors Kicks
  • 30" Plank Hold


lunedì 28 dicembre 2020

Cross Training Day 28.12.2020

WARM UP

3 giri di:
  • 20 Jumping Jacks
  • 15 Russian Twists
  • 10 Affondi Laterali

METCON
AMRAP 18' di:
  • 30 KB SDHP
  • 30 Chair Step-Ups
  • 30 Flutter Kicks
  • 30 Double Unders/Mountain Climbers

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



giovedì 24 dicembre 2020

Cross Training Day 24.12.2020

WARM UP
  • 20 Jumping Jacks
  • 15 Supermen
  • 10 Alt. Leg Raises

METCON
"12 HOURS TO XMAS" (TIME CAP 25'):
  • 1 KB One Arm Snatch (per braccio) 
  • 2 KB Goblet Squats  
  • 3 Burpees
  • 4 KB American Swings
  • 5 Push-Ups HR  
  • 6 Jumping Lunges (Dx+Sx=1) 
  • 7 V Sit-Ups 
  • 8 Chair Dips
  • 9 Chair Step-Ups
  • 10 KB SDHP 
  • 11 Hollow Kicks
  • 12 Mountain Climbers (Dx+Sx=1) 
Il circuito va eseguito come la canzone "12 giorni a Natale", partendo dal primo esercizio e aumentando un esercizio ogni giro (ripetendo i precedenti). Es. primo giro 1 Snatch, 2° giro 2 GS and 1 Snatch, 3° giro 3 BU, 2 GS and 1 Snatch.....e così via :)

CORE WORK
  • 50 Crunches Completi
  • 50 Russian Twists (Dx+Sx=1)
  • Max Plank Hold



martedì 22 dicembre 2020

Cross Training Day 22.12.2020

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

METCON
40 giri (40" lavoro - 20" pausa) di:
(TIME CAP 25')
  • 1 Sprawl
  • 2 Push-Ups HR
  • 3 Sit-Ups
  • 4 Pistol Squats (Dx+Sx=2)

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



lunedì 21 dicembre 2020

Cross Training Day 21.12.2020

WARM UP
3 giri di:
  • 20 Glute Bridges
  • 15 Russian Twists
  • 10 Shoulder Taps

METCON

AMRAP 16' di:
  • 5 Reverse Burpees
  • 10 Push-Ups
  • 15 Hollow Kicks
  • 20 Chair Step-Ups
  • 25 Mountain Climbers (Dx+Sx=1)

CORE WORK
3 giri (30" ON - 30" OFF)
  • Plank Hold
  • Hollow Hold
  • Crunches Completi

sabato 19 dicembre 2020

Cross Training Day 19.12.2020

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 15 Russian Twists
  • 10 Plank To Push-Ups

METCON
DECK OF CARDS
  • ♥ Sit-Ups 
  • ♦️ KB Thrusters
  • ♠️ Chair Dips
  • ♣️ Mountain Climbers (x2)
  • 🃏 30 KB Deadlifts

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




venerdì 18 dicembre 2020

Cross Training Day 18.12.2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 10 Mountain Climbers
  • 10 Flutter Kicks

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

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

    giovedì 17 dicembre 2020

    Cross Training Day 17.12.2020

    WARM UP

    3 giri di:
    • 20 Jumping Jacks
    • 15 Air Thrusters
    • 10 Shoulder Taps

    METCON
    TIME CAP 17' di:
    • 50 KB Russian Swings
    • 6 giri di:
      • 20 Affondi Alternati (Dx+Sx=1)
      • 15 V Sit-Ups
      • 10 Plank To Push-Ups
    • 50 KB Russian Swings

    CORE WORK
    3 giri di:
    • AMRAP 2' di:
      • Hollow Kicks
      • Crunches
    • 30" Pausa

    mercoledì 16 dicembre 2020

    Cross Training Day 16.12.2020

    WARM UP
    3 giri di:
    • 15 Push-Ups
    • 10 Affondi per gamba
    • 5 Sprawls

    METCON
    HAPPY B.DAY BENNY
    12 giri di (TIME CAP 24'):
    • 6 KB One Arm Bent Over Row (per braccio)
    • 12 Chair Dips
    • 12 Reverse Burpees
    • 12 Chair Step-Ups

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

    martedì 15 dicembre 2020

    Cross Training Day 15.12.2020

    WARM UP
    3 giri di:
    • 15 Mountain Climbers (Dx+Sx=1)
    • 15 Crunches
    • 15 Air Squats

    METCON
    TIME CAP 20':
    8 giri di 

    • 16 KB SDHP
    • 8 Sprawls
    THEN NO REST

    8 giri di:
    • 8 KB One Arm Snatches (per braccio)
    • 8 Jumping Lunges (Dx+Sx=1)

    CORE WORK
    4 giri (40" ON - 20" OFF)
      • Hollow Kicks
      • Russian Twists



      lunedì 14 dicembre 2020

      Cross Training Day 14.12.2020

      WARM UP
      3 giri di:
      • 30 Jumping Jacks
      • 20 Sit-Ups
      • 10 Hollow Kicks

      METCON

      AMRAP 15' di:
      • 20 Alt. Chair Pistol Squats 
      • 10 KB One Arm Push Presses
      • 20 Alt. Starfish Sit-Ups
      • 10 KB One Arm Floor Presses

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



      domenica 13 dicembre 2020

      Cross Training Day 13.12.2020

      Finalmente al parco per una prova del CONTEST settimanale (ovviamente rispettando le disposizioni del DPCM in vigore), ci voleva....

      WARM UP
      • 400 mt. RUN

      CONTEST
      "-10"
      6 giri di (TIME CAP 18'):
      • 60 Double Unders/Mountain Climbers (Dx+Sx=1)
      • 50 Sit-Ups
      • 40 Air Squats
      • 30 Push-Ups
      • 20 Box Jumps
      • 10 Burpees
      A ogni giro si tolgono 10 ripetizioni per esercizio.

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



      venerdì 11 dicembre 2020

      Cross Training Day 11.12.2020

      WARM UP
      3 giri di:
      • 10 Shoulder Taps
      • 10 Jump Squats
      • 10 Russian Twists

      METCON
      8 giri di (TIME CAP 25'):
      • 20 Reverse Crunches
      • 15 Chair Dips
      • 10 KB One Arm Side Bent Row (per braccio)
      • 5 Burpees

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

      giovedì 10 dicembre 2020

      Cross Training Day 10.12.2020

      WARM UP
      4 giri di:
      • 10 Jumping Jacks
      • 10 Push-Ups
      • 10 Alt. Leg Raises

      METCON

      EMOM 16' (4 giri totali):
      • Minuto 1: 10 Reverse Burpees
      • Minuto 2: 20 Hollow Kicks
      • Minuto 3: 20 Jumping Lunges
      • Minuto 4: 30 Sit-Ups

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



      RISULTATI CONTEST 05.12.2020

      Cat. UNDER 40 F
      Ludovica 8'54"
      Cat. OVER 40 M
      Andrea 8'31"


      mercoledì 9 dicembre 2020

      Cross Training Day 09.12.2020

      WARM UP
      3 giri di:
      • 10 Plank To Push-Ups
      • 10 Air Squats
      • 10 Jumping Jacks

      METCON
      3 giri di (TIME CAP 20'):
      • 50 Double Unders/Mountain Climbers (Dx+Sx=1)
      • 40 Crossover V-Ups
      • 30 Push-Ups
      • 20 Affondi Posteriori Alternati (Dx+Sx=1)
      • 10 KB One Arm Snatches (per braccio)

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



      martedì 8 dicembre 2020

      Cross Training Day 08.12.2020

      WARM UP
      3 giri:
      • 20 Clapping Jacks
      • 15 Air Thrusters
      • 10 Plank Jacks

      METCON
      "WEEKLY CONTEST"
      10 giri di (TIME CAP 15'):
      • 6 Burpees
      • 12 KB SDHP @16M/12F Kg.

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



      lunedì 7 dicembre 2020

      Cross Training Day 07.12.2020

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

      METCON

      AMRAP 20' di:
      • 40 Double Unders/Mountain Climbers
      • 30 Chair Step-Ups
      • 20 V Sit-Ups
      • 10 KB American Swings

      CORE WORK
      • 2' Plank Hold
      • 75 Crunches Completi
      • 75 Russian Twists

      sabato 5 dicembre 2020

      Cross Training Day 05.12.2020

      WARM UP
      3 giri di:
      • 30" Russian Twists
      • 30" Sprawls
      • 30" Wall Squat Hold

      METCON

      AMRAP 16' di:
      • 4 One Arm KB Clean&Presses (per braccio)
      • 8 KB One Arm Side Bent Over (per braccio)
      • 12 V Sit-Ups
      • 16 Alt. Chair Pistol Squats (8 per gamba)

      CORE WORK
      3 giri (40" ON - 20" OFF)
      • Crunches
      • Reverse Crunches
      • Superman


      venerdì 4 dicembre 2020

      Cross Training Day 04.12.2020

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

      METCON
      LADDER 10-1 (TIME CAP 15') di:
      • KB American Swings
      • Push-Ups HR
      • KB Thrusters
      • Sit-Ups
      • Chair Step-Ups

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


      giovedì 3 dicembre 2020

      Cross Training Day 03.12.2020

      WARM UP
      3 giri:
      • 5 Inchworms
      • 10 Push-Ups
      • 15 Shoulder Taps

      METCON
      3 giri (TIME CAP 18') di:
      • 50 Jumping Jacks
      • 40 Alt. Lunges (Dx+Sx=2)
      • 30 Hollow Kicks
      • 20 Chair Dips
      • 10 KB Floor Presses (per braccio)

      CORE WORK
      • 50 Scissors Kicks
      • 100 Russian Twists
      • 50 Sit-Ups




      RISULTATI CONTEST 28.11.2020

      Cat. UNDER 40 F
      Ludovica 14'46"

      Cat. OVER 40 M
      Fabio 15'28"


      Grazie a tutti i partecipanti. A sabato 05.12.2020.

      mercoledì 2 dicembre 2020

      Cross Training Day 02.12.2020

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

      METCON

      AMRAP 18' di:
      • 7 Sprawl
      • 14 KB One Arm Side Bent Over (per braccio)
      • 21 V Sit-Ups
      • 28 Double Unders/Mountain Climbers

      CORE WORK
      • 100 Russian Twists
      • 100 Crunches Completi


      martedì 1 dicembre 2020

      Cross Training Day 01.12.2020

      WARM UP
      3 giri di:
      • 5 Jump Squats
      • 10 Plank To Push-Ups
      • 15 Crunches

      METCON

      EMOM 20' (4 giri totali):
      • Minuto 1: 8 KB One Arm Snatches (per braccio)
      • Minuto 2: 12 Burpees
      • Minuto 3: 16 KB Goblet Squats
      • Minuto 4: 20 Hollow Kicks
      • Minuto 5: Riposo

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



      lunedì 30 novembre 2020

      Cross Training Day 30-11-2020

      WARM UP
      3 giri:
      • 25 Jumping Jacks
      • 15 Air Thrusters
      • 5 Burpees

      METCON
      6 giri (TIME CAP 20') di:
      • 24 Chair Step-Ups
      • 24 Push-Ups
      • 24 Reverse Lunges (Dx+Sx=2)
      • 24 KB SDHP

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

      sabato 28 novembre 2020

      Contest 28-11-2020

      Da questa settimana, e fino alla riapertura delle palestre, viene ripristinato il CONTEST settimanale. Ogni sabato verrà presentato un circuito che dovrà essere eseguito entro il mercoledì sera successivo. 
      Ovviamente vincerà chi farà la prestazione migliore, che può essere certificata dalla presenza del coach (io) o tramite video registrato secondo le modalità dei video degli Open CF Games.



      Le categorie sono 4: UNDER 40 F, UNDER 40 U, OVER 40 F e OVER 40 U. I vincitori entreranno nella HALL OF FAME Ufficiale.

      Buon divertimento.

      venerdì 27 novembre 2020

      Cross Training Day 27-11-2020

      WARM UP
      3 giri di:
      • 5 Sprawls
      • 15 Hollow Kicks
      • 25 Lateral Hops

      METCON
      TIME CAP 20':
      • LADDER 10-1 One Arm KB Snatches (per braccio)
      • LADDER 1-10 KB Goblet Lunges (Dx+Sx=1)
      • 10 Sit-Ups

      CORE WORK
      6 giri (30" ON - 15" OFF) di:
      • Plank Hold
      • Alt. Leg Raises



      giovedì 26 novembre 2020

      Cross Training Day 26-11-2020

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

      METCON
      5 giri di (TIME CAP 15'):
      • 15 KB American Swings
      • 15 Jump Squats
      • 10 KB One Arm Bent Over Row (per braccio)
      • 10 Roll-Ups

      CORE WORK
      3 giri di:
      • 30" Plank Hold
      • 30" Lateral Plank Hold (Dx)
      • 30" Lateral Plank Hold (Sx)
      • 30" Riposo



      mercoledì 25 novembre 2020

      Cross Training Day 25-11-2020

      WARM UP
      3 giri di:
      • 15 Push-Ups
      • 10 Affondi Alternati
      • 5 Sprawls

      METCON

      AMRAP 18' di:
      • 3 Giri di:
        • 30 V Sit-Ups
        • 25 Push-Ups HR
        • 20 Burpees
      • poi (fino alla fine dei 18 minuti)
        • 50 Double Unders/Mountain Climbers
        • 10 Jumping Lunges
      Il risultato finale è il numero dei giri completati degli ultimi due esercizi.

      CORE WORK
      4 giri di:
      • 45" Crunches
      • 45" Reverse Crunches
      • 30" Plank Hold



      martedì 24 novembre 2020

      Cross Training Day 24-11-2020

      WARM UP
      4 giri di:
      • 12 Shoulder Taps
      • 8 Glute Bridges
      • 4 Sprawls

      METCON
      3 giri di (TIME CAP 20'):
      • 60 Jumping Jacks
      • 50 Double Down Squats
      • 40 Sit-Ups
      • 30 Affondi Posteriori Alternati (Dx+Sx=2)
      • 20 Push-Ups
      • 10 Crossover Toe Touches

      CORE WORK
      3 giri di:
      • 30 Double Unders
      • 30 Alt. Leg Raises
      • 30 Crunches



      lunedì 23 novembre 2020

      Cross Training Day 23-11-2020

      WARM UP
      3 giri di:
      • 10 Shoulder Taps
      • 10 Mountain Climbers
      • 10 Sit-Ups

      METCON
      4 giri di:
      • AMRAP 4' di:
        • 4 Chair. Pistol Squats (per gamba)
        • 6 KB One Arm Push Presses (per braccio)
        • 10 Hollow Kicks
      • 1' Riposo

      CORE WORK
      3 giri di:
      • 25 Double Unders
      • 25 Russian Twists (Dx+Sx=1)
      • 25 Flutter Kicks



      sabato 21 novembre 2020

      Cross Training Day 21-11-2020

      WARM UP
      3 giri:
      • 5 Inchworms
      • 10 Push-Ups
      • 15 Air Squats

      METCON
      10 giri di (TIME CAP 25'):
      • 15 KB One Arm Floor Presses (5 per braccio)
      • 10 KB One Arm Bent Over Row (10 per braccio)
      • 10 Jumping Lunges (Dx+Sx=1)
      • 10 Reverse Burpees

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



      venerdì 20 novembre 2020

      Cross Training Day 20-11-2020

      WARM UP
      5 giri:
      • 30" Jumping Jacks
      • 30" Crunches completi

      METCON
      TIME CAP 12'
      25-20-15-10-5 ripetizioni di:
      • Chair Step-Ups
      • Sit-Ups
      • KB SDHP
      • Mountain Climbers (Dx+Sx=1)

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



      giovedì 19 novembre 2020

      Cross Training Day 19-11-2020

      WARM UP
      3 giri di: 
      • 5 Tuck Jumps
      • 10 Affondi Alternati (Dx+Sx=1)
      • 15 Plank Jacks

      METCON
      AMRAP 7' di:
      • 5 KB Push Presses (per braccio)
      • 10 V Sit-Ups
      RIPOSO 2'
      AMRAP 7' di:
      • 5 KB Squat Cleans (per braccio)
      • 10 Push-Ups HR

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



      mercoledì 18 novembre 2020

      Cross Training Day 18-11-2020

      WARM UP
      4 giri di:
      • 20 Mountain Climbers
      • 15 Superman
      • 10 Alt. Leg Raises

      METCON
      "HAPPY BIRTHDAY FEDE"
      AMRAP 18' di:
      • 39 KB Thrusters
      • 39 Push-Ups
      • 39 Sit-Ups
      • 39 Burpees

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



      martedì 17 novembre 2020

      Cross Training Day 17-11-2020

      WARM UP
      4 giri di:
      • 30 Clapping Jacks
      • 20 Crunches
      • 10 Shoulder Taps

      METCON
      EMOM 20' (5 giri totali):
      • Minuto 1: 12 Reverse Burpees
      • Minuto 2: 20 KB SDHP
      • Minuto 3: 10 KB One Arm Russian Swings (each arm)
      • Minuto 4: 30 Sit-Ups

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



      lunedì 16 novembre 2020

      Cross Training Day 16-11-2020

      WARM UP
      3 giri di:
      • 20 Jumping Jacks
      • 15 Russian Twists
      • 10 Plank To Push-Ups

      METCON

      10 giri (ogni 2 minuti) di:
      • 50 Double Unders (x2 Singles)
      • 15 Sit-Ups
      • 10 KB Goblet Squats

      CORE WORK
      4 giri (40" lavoro - 20" pausa)
      • Scissor Kicks
      • Crunches



      sabato 14 novembre 2020

      Cross Training Day 14-11-2020

      WARM UP
      3 giri di:
      • 10 Jump Squats
      • 10 Sit-Ups
      • 10 Shoulder Taps 

      METCON
      AMRAP 16' di:
      • 1 Burpee
      • 1 KB Clean & Press
      • 1 Sit-Ups
      Ogni giro si aggiunge 1 ripetizione per esercizio.

      CORE WORK
      3 giri di:
      • 1' Crunches
      • 1' Russian Twists
      • 1' Double Unders/Mountain Climbers



      venerdì 13 novembre 2020

      Cross Training Day 13-11-2020

      WARM UP
      3 giri di:
      • 5 Tuck Jumps
      • 10 Shoulder Taos
      • 15 Push-Ups

      METCON
      AMRAP 19' di:
      • 11 KB One Arm Snatches (per braccio)
      • 13 Sit-Ups
      • 17 Alt. Affondi Posteriori (Dx+Sx=1)

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



      giovedì 12 novembre 2020

      Cross Training Day 12-11-2020

      WARM UP
      4 giri:
      • 10 Air Squats
      • 10 Push-Ups
      • 10 Sit-Ups

      METCON
      5 giri di (TIME CAP 20'):
      • 10 Burpees
      • 15 KB One Arm Russian Swings (per braccio)
      • 20 Toes Touches
      • 25 Crossbody Toe Taps (Dx+Sx=1)

      CORE WORK
      4 giri di (30" di lavoro per esercizio)
      • Crunches
      • Standing Hops
      • V Sit-Ups
      • Supermans




      mercoledì 11 novembre 2020

      Cross Training Day 11-11-2020

      WARM UP
      3 giri di:
      • 5 Sprawls
      • 10 Push-Ups
      • 15 Mountain Climbers

      METCON
      AMRAP 16' di:
      • 5 KB One Arm Floor Presses (per braccio)
      • 10 Chair Pistol Squats (per gamba)
      • 15 V Sit-Ups
      • 20 Push-Ups
      • 25 Jumping jacks

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



      martedì 10 novembre 2020

      Cross Training Day 10-11-2020

      WARM UP
      4 giri di:
      • 3 Inchworms
      • 9 V Sit-Ups
      • 15 Clapping Jacks

      METCON
      4 giri di:
      • 1' Max Reps Burpees
      • 1' Max Reps Sit-Ups
      • 1' Max Reps KB American Swings
      • 1' Max Reps Chair Step-Ups
      • 1' Riposo

      CORE WORK
      4 giri (45" lavoro - 15" pausa)
      • Crunches
      • Reverse Crunches



      lunedì 9 novembre 2020

      Cross Training Day 09-11-2020

      WARM UP
      3 giri di:
      • 10 Rear Lunges
      • 15 Crunches
      • 20 Jumping Jacks

      METCON

      5 giri (ogni 3 minuti) di:
      • 6 Roll-Ups
      • 10 KB One Arm Push Presses (5 per braccio)
      • 14 Chair Dips
      • 18 Leg Raises Over KB (Dx+Sx=1)

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

      sabato 7 novembre 2020

      Cross Training Day 07-11-2020

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

      METCON
      5 giri di (TIME CAP 20'):
      • 10 KB Alt. One Arm Snatche + Rear Lunges (Dx+Sx=2)
      • 10 KB One Arm Clean & Presses (Dx+Sx=1)
      • 20 V Sit-Ups
      • 20 Crossbody Toe Taps

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



      venerdì 6 novembre 2020

      Cross Training Day 06-11-2020

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

      METCON
      AMRAP 18' di:
      • 30 KB SDHP
      • 30 Chair Step-Ups
      • 30 Flutter Kicks
      • 30 Double Unders/Mountain Climbers

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



      giovedì 5 novembre 2020

      Cross Training Day 05-11-2020

      WARM UP
      4 giri:
      • 10 Leg Raises
      • 15 Air Squats
      • 20 Clapping Jacks

      METCON
      8 giri di (TIME CAP 20'):
      • 40 Double Unders/Mountain Climbers
      • 20 Jumping Lunges (Dx+SX=2)
      • 15 Sit-Ups
      • 10 Push-Ups HR

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



      mercoledì 4 novembre 2020

      Cross Training Day 04-11-2020

      WARM UP
      3 giri di:
      • 10 Alzate Frontali con elastico
      • 10 Biceps Curls con elastico
      • 10 Jump Squats
      • 10 Crunches Completi

      METCON
      LADDER 10-1 di (TIME CAP 15'):
      • KB American Swings
      • KB Goblet Squats
      • Burpees
      • V Sit-Ups

      CORE WORK
      "ANNIE AT HOME"
      50-40-30-20-10 ripetizioni di:
      • Mountain Climbers (Dx+Sx=1)
      • Sit-Ups



      lunedì 2 novembre 2020

      Cross Training Day 02-11-2020

      WARM UP
      3 giri di:
      • 5 Inchworms
      • 10 Air Thrusters
      • 15 Crunches

      METCON
      TIME CAP 20':
      • A. 20 Mountain Climbers (Dx+Sx=1)
      • B. 40 Shoulder Taps(Dx+Sx=2)
      • C. 60 Sit-Ups
      • D. 80 Air Squats
      • E. 100 Push-Ups
      Il primo giro si esegue esercizio A, nel secondo B+A, nel terzo C+B+A, nel quarto D+C+B+A e nell'ultimo E+D+C+B+A.

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