Cross Training Day 17-02-2020

WARM UP
4 giri di:

• 25 Jumping Jacks
• 20 Affondi alternati
• 15 Reverse Sit-Ups

STRENGHT

• 5x5 FRONT SQUATS

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
AMRAP 20':

• 5 Power Snatches @35/25 Kg. (75/55 lbs.)
• 7 Toes To Bars
• 9 Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

3 giri di:

• 1' Crunches
• 1' Alt Leg Raises
• 1' Plank Hold

Cross Training Day 15-02-2020

WARM UP

• 5' Rope Jumps

3 giri di:

• 10 Push-Ups
• 15 Sit-Ups
• 20 Air Squats

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta)
AMRAP 30':

• 50 Burpees OTB
• 40 KB SDHP @32/24 Kg. (70/53 lbs.)
• 30 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Front Squats @45/30 Kg. (100/65 lbs.)
• 10 (x gamba) Affondi posteriori con bilanciere @45/30 Kg. (100/65 lbs.)

CORE WORK

4 giri di:

• 30" Russian Twists
• 30" Hollow Hold
• 30" Riposo

Cross Training Day 14-02-2020

WARM UP
3 giri di:

• 5 Burpees
• 10 Single Leg Glute Bridge
• 15 Single Leg RDL
• 20" Squat Hold

STRENGHT

• 5x5 SOTS SQUATS

METCON
HAPPY B.DAY GIORGIO
2 giri di (TIME CAP 14'):

• 47 Ball Slams @9/6 Kg (20/14 lbs.)
• 14 Alt DB One Arm Snatches @20/14 Kg. (45/30 lbs.)
• 19 Box Jumps @75/60 cm. (30/24 in.)
• 73 Push-Ups

CORE WORK
3 giri di:

• 10 Toes To Bars
• 30 Double Unders

Cross Training Day 13-02-2020

WARM UP
3 giri di:

• 25 Jumping Jacks
• 10 Roll-Ups
• 10 Toes To Bars

STRENGHT

• 5x10 PUSH PRESSES

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20':

• 10 Burpees
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 Affondi con disco @20/10 Kg. (45/22 lbs.)
• 20 Sit-Ups
• 25 Double Unders (x2 Singles)

CORE WORK

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

• Plank Hold
• Russian Twists

Cross Training Day 12-02-2020

WARM UP
3 giri di:

• 25 Jumping Jacks
• 10 Roll-Ups
• 10 Toes To Bars

STRENGHT

• 5x10 PUSH PRESSES

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20':

• 3 Wall Climbs 
• 6 Pull-Ups/Ring Rows
• 15 Toes To Bars

CORE WORK

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

• Hollow Hold
• Side Plank (4 intervalli per lato)

Cross Training Day 10-02-2020

WARM UP
4 giri di (TABATA 20"-10" per esercizio):

• Jump Rope
• KB Windmill
• Supermans

STRENGHT

• 6x3 POWER CLEANS

METCON
AMRAP 15' di:

• 5 Burpees
• 10 Sit-Ups
• 15 Air Squats

CORE WORK
4 giri di:

• 30" Toes To Bars
• 30" Plank Hold
• 30" Riposo

Cross Training Day 08-02-2020

WARM UP
4 giri di:

• 3 Bear Complex
• 10 Affondi camminando
• 15 Crunches

STRENGHT

• 6x5 SNATCH BALANCE

METCON
EMOM 5' di:

• 4 Deadlifts
• 4 Toes To Bars

2' RIPOSO

EMOM 5' di:

• 4 Squats
• 4 Pull-Ups

Il peso viene scelto dall'atleata in modo che sia intorno all'80% del massimale.

CORE WORK

30" lavoro - 30" pausa 

• 100 Double Unders
• 100 V Sit-Ups

Cross Training Day 07-02-2020

WARM UP
4 giri di:

• 20 Air Squats
• 15 KB Russian Swings
• 10 Knee To Chest

STRENGHT

• 5x3 HANG POWER SNATCHES + 3 OVERHEAD SQUATS

METCON
5 giri di (TIME CAP 15'):

• 10 Alt DB One Arm Snatches @20/10 Kg. (45/25 lbs.)
• 10 Toes To Bars
• 10 Ball Slams @15/10 Kg. (35/25 lbs.)
• 30 Double Unders (75 Singles)

CORE WORK
ABS TEAM WORK:

• 80 Sit-Ups con disco @15/10 Kg. (35/25 lbs.)
• 80 KB Russian Twists @16/12 Kg. (53/35 lbs.)

Cross Training Day 05/06-02-2020

WARM UP
5' di:

• Rope Jumps

STRENGHT

• 6x6 THRUSTERS

METCON
TEAM WOD (x3)
AMRAP 20' di:

• 5 Pull-Ups/Ring Rows
• 10 Burpee Box Jumps Over @60/50 cm. (24/21 in.)
• 15 KB SDHP @32/24 Kg. (70/53 lbs.)

Il primo atleta effettua tutto il circuito, il secondo rimane in posizione di PLANK per tutto il tempo necessario al primo per l'esecuzione, il terzo riposa.  Finito il giro, si cambia.

CORE WORK

3 giri (30" lavoro - 30" pausa) di:

• Russian Twists
• Hollow Kicks

Cross Training Day 04-02-2020

WARM UP
3 giri di:

• 25 Mountain Climbers
• 20 Push-Ups
• 15 Sit-Ups

STRENGHT

• 6x3 PUSH JERKS

METCON
TABATA (20" lavoro - 10" pausa):

• 100 Back Squats @40/30 Kg. (90/65 lbs.)

CORE WORK
3 giri di:

• 10 Toes To Bars
• 15 V Sit-Ups
• 20 Alt. Leg Raises

Cross Training Day 03-02-2020

WARM UP
3 giri di:

• 20 Jumping Jacks
• 20 Box Step-Ups
• 20 Good Mornings

STRENGHT

• 4x6 BACK SQUATS (3" DOWN)

METCON
(SINGLE WOD)
5 giri di (TIME CAP 15'):

• 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 10 Deadlifts @100/70 Kg. (225/155 lbs.)

(TEAM WOD X2)
4 giri (a testa) di (TIME CAP 15'):

• 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 10 Deadlifts @100/70 Kg. (225/155 lbs.)

CORE WORK

• 50 Double Unders
• 50 Crunches
• 50 Reverse Crunches

Cross Training Day 01-02-2020

WARM UP
5 giri di:

• 5 Worm Walk
• 10 Russian Twists
• 15 Jumping Jacks

STRENGHT

• 5x3 SQUATS CLEANS

METCON
TEAM WOD (TIME CAP 30')
30 Giri totali (15 per atleta, alternandosi nei giri completi)

• 10 Affondi con disco OH @20/15 Kg. (45/35 lbs.)
• 5 Pull-Ups/Ring Rows
• 5 Sit-Ups con disco @15/10 Kg. (35/25 lbs.)

CORE WORK

5 giri di:

• 30 Double Unders
• 30 Crunches