sabato 25 gennaio 2020

Cross Training Day 25-01-2020

WARM UP
4 giri di:
  • 10 Push-Ups
  • 15 Sit-Ups
  • 20 Affondi camminando

METCON
10 giri di (TIME CAP 25'):
  • LADDER 2-20 Hang Power Cleans @50/27,5 Kg. (110/60 lbs.)
  • LADDER 20-2 Jumping Ball Slams @10/5 Kg. (22/11 lbs.)

CORE WORK
3 giri di (30" ON - 30" OFF):
  • Toes To Bars
  • Double Unders



venerdì 24 gennaio 2020

Cross Training Day 24-01-2020

WARM UP
3 giri di:
  • 5 Burpees
  • 10 V Sit-Ups
  • 15 Mountain Climbers (Dx+Sx=1)

STRENGHT
  • 5x3 CLUSTERS

METCON
EMOM 10' di:
  • 5 Deadlifts @100/60 Kg. (225/135 lbs.)
  • 7 Toes To Bars

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


giovedì 23 gennaio 2020

Cross Training Day 23-01-2020

WARM UP
3 giri di:
  • 25 Jumping Jacks
  • 25 Crunches
  • 25 Squat Jumps

STRENGHT
  • 5x3 FRONT SQUATS

METCON
AMRAP 12' di:
  • 2 Box Jumps Over @60/50 cm. (24/21 in.) (+2 reps ogni giro)
  • 2 Toes To Bars (+2 reps)

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


mercoledì 22 gennaio 2020

Cross Training Day 22-01-2020

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):
  • Air Squats
  • Push-Ups
  • Burpees

STRENGHT
  • 5x5 SUMO DEADLIFTS

METCON
TIME CAP 15'
  • 50 Double Unders (x2 Singles)
  • POI 
  • 50-40-30-20-10 ripetizioni di:
    • Affondi con disco @20/15 Kg. (45/35 lbs.)
    • KB American Swings @24/16 Kg. (53/35 lbs.)
  • POI
  • 50 Double Unders (x2 Singles)

CORE WORK
2 giri (1' riposo tra i round)
AMRAP 2' di:
  • 10 Sit-Ups
  • 10 Reverse Sit-Ups


martedì 21 gennaio 2020

Cross Training Day 21-01-2020

WARM UP
4 giri:
  • 1' Jumping Jacks
  • 1' Worm Walk
  • 30" Plank Hold

STRENGHT
  • 5x3 PUSH PRESSES

METCON
3 giri (TIME CAP 15') di:
  • 20 Alt. DB Snatches @20/14 Kg. (45/30 lbs.)
  • 20 Wall Ball Shots@9/6,5 Kg. (20/14 lbs.)
  • 20 Push-Ups
  • 20 Burpees
  • 20 Mountain Climbers (Dx+Sx=1)

CORE WORK
3 giri di:
  • 15 Russian Twists (Dx+Sx=1) @12/8 Kg. (26/18 lbs.)
  • 15 Alt. Toes Touches (Dx+Sx=1)


lunedì 20 gennaio 2020

Cross Training Day 20-01-2020

WARM UP
3 giri di:
  • 15 Jumping Jacks
  • 15 Mountain Climbers (Dx+Sx=1)
  • 15 V Sit-Ups

STRENGHT
  • 5X5 HANG POWER SNATCHES

METCON
EMOM 16' (4 giri totali):
  • Minuto 1: 12 Burpees
  • Minuto 2: 20 KB SDHP @32/24 Kg. (70/53 lbs.)
  • Minuto 3: 20 Jumping Ball Slams @10/5 Kg. (22/11 lbs.)
  • Minuto 4: 40 Double Unders

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Toes To Bars
  • Push-Ups



sabato 18 gennaio 2020

Cross Training Day 18-01-2020

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):
  • Push-Ups
  • Crunches
  • Jumping Jacks

STRENGHT
  • 5x5 DEADLIFTS

METCON
TEAM WOD (TIME CAP 25')
10 Giri totali (5 per atleta, alternandosi nei giri completi)
  • 20 Burpees
  • 20 V Sit-Ups
  • 50 Double Unders (x2 Singles)

CORE WORK
3 giri di:
  • 5 Strict Toes To Bars
  • 10 Russian Twists (Dx+Sx=1)
  • 15 Hollow Kicks


venerdì 17 gennaio 2020

Cross Training Day 17-01-2020

WARM UP
4 giri di:
  • 20 Double Unders
  • 10 Thrusters @20/15 Kg. (45/35 lbs.)
  • 5 Pull-Ups

STRENGHT
  • 10' PRATICA HANDSTAND

METCON
AMRAP 10' di:
  • 10 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 10 Toes To Bars
  • 10 Box Jumps Over @60/50 cm. (24/21 in.)

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


giovedì 16 gennaio 2020

Cross Training Day 16-01-2020

WARM UP
4 giri di:
  • 10 Push-Ups
  • 15 Sit-Ups
  • 20 Affondi camminando

STRENGHT
  • 5x5 POWER CLEANS

METCON
10 giri di (TIME CAP 15'):
  • LADDER 2-20 Affondi alternati con bilanciere @40/25 Kg. (90/55 lbs.) (DX+SX=2)
  • LADDER 10-1 Toes To Bars

CORE WORK
4 giri di:
  • 1' Plank Hold
  • 1' Alt. Leg Raises
  • 30" Riposo


mercoledì 15 gennaio 2020

Cross Training Day 15-01-2020

WARM UP
3 giri di:
  • 10 Air Squats
  • 10 Ring Rows
  • 20 Mountain Climbers (Dx+Sx=1)

STRENGHT
  • 5x5 SHOULDER PRESS

METCON
AMRAP 12' di:
  • 2 Hang Power Cleans @45/30 Kg. (100/65 lbs.) (+2 rip a giro)
  • 4 Burpees

CORE WORK
3 giri (30" lavoro - 30" pausa)
  • Double Unders
  • Hollow Kicks


lunedì 13 gennaio 2020

Cross Training Day 13-01-2020

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):
  • Air Squats
  • Sit-Ups
  • Burpees

STRENGHT
  • 5x5 OVERHEAD SQUATS

METCON
AMRAP 15' di:
  • 15 KB Goblet Squats @24/16 Kg. (53/35 lbs.)
  • 12 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 9 Burpees
  • 6 Toes To Bars
  • 3 Strict Pull-Ups

CORE WORK
3 giri di:
  • 10 Push-Ups HR
  • 15 V Sit-Ups
  • 20 Double Unders


mercoledì 8 gennaio 2020

Cross Training Day 08-01-2020

WARM UP
3 giri di:
  • 5 Burpees
  • 10 V Sit-Ups
  • 15 KB SDHP @16/12 Kg. (35/26 lbs.)

STRENGHT
  • 4x4 POWER CLEANS

METCON
5-10-15-20-15-10-5 ripetizioni di  (TIME CAP 16'):
  • Box Jumps @60/50 cm. (24/21 in.) (Step-Ups x2)
  • Pull-Ups/Ring Rows

CORE WORK
5 giri (40" lavoro - 20" pausa) di:
  • Double Unders
  • Russian Twists


martedì 7 gennaio 2020

Cross Training Day 07-01-2020

WARM UP
EMOM 10' di:
  • 20 Jumping Jacks
  • 10 Ball Slams @10/5 Kg. (25/15 lbs.)

METCON
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • Sit-Ups
  • Push-Ups
  • Double Unders
Si conta come risultato finale la somma del peggior numero di ripetizioni per ogni singolo esercizio.

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


sabato 4 gennaio 2020

Cross Training Day 04-01-2020

WARM UP
5 giri  (40" lavoro - 20" pausa)
  • Jump Rope
  • Worm Walk

METCON
3 giri di (TIME CAP 20'):
  • 400 mt. Run
  • 12 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 12 Burpees
  • 12 Toes To Bars

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


venerdì 3 gennaio 2020

Cross Training Day 03-01-2020

WARM UP
5 giri  (40" lavoro - 20" pausa)
  • Jump Rope
  • Roll-Ups

METCON
TEAM WOD (team da 2, un giro completo a testa)
20 giri di (TIME CAP 25'):
  • 5 Pull-Ups
  • 5 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 5 Toes To Bars
  • 5 Deadlifts @100/60 Kg. (225/135 lbs.)

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



giovedì 2 gennaio 2020

Cross Training Day 02-01-2020

METCON
2 giri di (29' TOTALI):
  • 2' di: 100 mt. Treadmill + AMRAP Jumping Ball Slams @10/5 Kg. (22/11 lbs.)
  • 1' RIPOSO
  • 2' di: 100 mt. Treadmill + AMRAP KB American Swings @16/12 Kg. (35/25 lbs.)
  • 1' RIPOSO 
  • 2' di: 100 mt. Treadmill + AMRAP Push-Ups
  • 1' RIPOSO 
  • 2'di: 100 mt. Treadmill + AMRAP Toes To Bars
  • 1' RIPOSO 
  • 2' di: 100 mt. Treadmill + AMRAP Burpees
  • 1' RIPOSO