martedì 30 giugno 2020

Cross Training Day 30-06-2020

WARM UP
3 giri di:
  • 15 Jumping Jacks
  • 10 Sit-Ups
  • 5 Sprawls

STRENGHT
  • 5x5 FRONT SQUATS

METCON
LADDER 10-1 di (TIME CAP 15'):
  • Burpees Over The Bar
  • Power Cleans @50/30 Kg. (110/65 lbs.)

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


lunedì 29 giugno 2020

Cross Training Day 29-06-2020

WARM UP
3 giri di:
  • 1' Rope Jumps
  • 30" Shoulder Taps
  • 30" Plank Hold

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

CORE WORK
3 giri di:
  • 1' Toes To Bars
  • 1' Double Unders
  • 1' Sit-Ups
  • 1' Riposo


sabato 27 giugno 2020

Cross Training Day 27-06-2020

WARM UP
3 giri di:
  • 25 Jumping Jacks
  • 20 Affondi Laterali
  • 15 Crunches

METCON
5 giri di (TIME CAP 20'):
  • 10 Pistol Squats su Med Ball
  • 20 Push-Ups
  • 30 Alt Lunges (Dx+Sx=2)
  • 40 Straight Leg Sit-Ups
  • 50 Crossbody Toe Touches

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


venerdì 26 giugno 2020

Cross Training Day 26-06-2020

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

METCON
TEAM WOD (team da 2, gli atleti si alternano negli esercizi)
4 giri (a testa) di:
  • 10 Pull-Ups
  • 20 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 30 Double Unders
  • 20 KB Alt. One Arm Snatches @16/12 Kg. (35/26 lbs.)
  • 10 Toes To Bars

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


giovedì 25 giugno 2020

Cross Training Day 25-06-2020

WARM UP
3 giri di:
  • 20 Mountain Climbers
  • 15 Air Squats
  • 10 Superman

METCON
In Loving Memory Mum & Dad
AMRAP 20':
  • 20 KB One Arm Bent Over Row (per braccio) @16/12 Kg. (35/27 lbs.)
  • 19 Burpees
  • 36 Chair Step-Ups
  • 19 Alt. Reverse Lunges (Dx+Sx=1)
  • 40 V Sit-Ups
  • 78 KB Deadlifts @16/12 Kg. (35/27 lbs.)
  • 83 Double Unders (x2 Singles)


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



mercoledì 24 giugno 2020

Cross Training Day 24-06-2020

WARM UP
3 giri di:
  • 15 Air Squats
  • 10 Sit-Ups
  • 5 Pull-Ups

METCON
EMOM 21' (3 giri totali):
  • Minuto 1:  6 Wall Climbs
  • Minuto 2: 9 Pull-Ups
  • Minuto 3: 12 Burpees
  • Minuto 4: 15 Toes To Bars (x2 K2C)
  • Minuto 5: 18 Shoot Through
  • Minuto 6: 21 KB American Swings @24/16 Kg. (53/35 lbs.)
  • Minuto 7: 24 Double Unders (x3 Singles)

CORE WORK
3 giri di:
  • 15 Alt. One Leg V Sit-Ups
  • 15 Scissors Kicks
  • 15 Crunches


martedì 23 giugno 2020

Cross Training Day 23-06-2020

WARM UP
3 giri di:
  • 5 Sprawl
  • 15 Russian Twists
  • 25 Jumping Jacks

METCON
5 giri di (TIME CAP 20'):
  • 10 Burpees
  • 20 Push-Ups
  • 30 Sit-Ups
  • 40 Alt Lunges (Dx+Sx=2)

CORE WORK
4 giri (40" lavoro - 20" pausa x 8 giri)
  • Flutter Kicks
  • Plank Hold



lunedì 22 giugno 2020

Cross Training Day 22-06-2020

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

METCON
AMRAP 15' di:
  • Alt. One Arm KB COMBO @16/12 Kg. (35/27 lbs.)
La Kettlebell COMBO è composta da: DEADLIFT, RUSSIAN SWINGS, POWER CLEAN, PUSH PRESS e OH SQUAT.

CORE WORK
3 giri di:
  • 1' Double Unders
  • 1' V Sit-Ups
  • 1' Russian Twists


sabato 20 giugno 2020

Cross Training Day 20-06-2020

WARM UP
3 giri di:
  • 30" Squats Hold
  • 30" Plank Hold
  • 30" Jumping Jacks

METCON
5 giri di:
  • 10 (per braccio) KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
  • 20 Push-Ups
  • 30 V Sit-Ups
  • 40 Double Unders

CORE WORK
TABATA (40" lavoro - 20" pausa x 8 giri)
  • Flutter Kicks
  • Crunches 


venerdì 19 giugno 2020

Cross Training Day 19-06-2020

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

STRENGHT
  • 5x1RM DEADLIFT

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
5 giri (a testa) di:
  • 5 Box Jumps Over @60/50 cm. (24/21 in.)
  • 5 Strict Toes To Bars
  • 5 Burpees
  • 20 Double Unders

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


giovedì 18 giugno 2020

Cross Training Day 18-06-2020

WARM UP
  • 5' Jump Rope

METCON
WOD "HAPPY BIRTHDAY SIMONA"
AMRAP 18' di:
  • 46 KB Goblet Squats @16/12 Kg. (35/27 lbs.)
  • 46 V Sit-Ups
  • 46 KB One Arm Push Presses @16/12 Kg. (35/27 lbs.)
  • 46 Double Unders (x2 Singles)

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


mercoledì 17 giugno 2020

Cross Training Day 17-06-2020

WARM UP
  • 5 Sprawl
  • 15 Hollow Kicks
  • 25 Jumping jacks

METCON
TEAM WOD (x2)
4 giri di  (TIME CAP 20'):
  • 15 Toes To Bars
  • 10 Burpees
  • 5 Chest To Bar Pull-Ups
  • 10 (per braccio) KB One Arm Bent Over Row @24/16 Kg. (53/35 lbs.)
  • 15 Alt Pistol Squats
Il primo atleta esegue tutti i TTB, appena ha finito passa ai Burpees e il secondo atleta inizia i TTB. quando entrambi hanno finito, il primo passa ai C2B Pull-Ups, il secondo esegue i Burpees e così di seguito. Il tempo viene calcolato quando il secondo atleta finisce gli ultimi 15 Pistol Squats.

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


martedì 16 giugno 2020

Cross Training Day 16-06-2020

WARM UP
3 giri di:
  • 20 Double Unders
  • 15 Scissors Kicks
  • 10 Affondi laterali

METCON
AMRAP 15' di:
  • 10 Alt. KB One Arm Curtis P. @16/12 Kg. (Dx+Sx=2)
  • 10 Reverse Burpees
  • 10 V Sit-Ups
  • 30 Double Unders (x2 Singles)

CORE WORK
4 giri di:
  • 25 Flutter Kicks
  • 20 Russian Twists (Dx+Sx=1)
  • 15 Crunches


lunedì 15 giugno 2020

Cross Training Day 15-06-2020

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 10 Russian Twists (Dx+Sx=1)
  • 5 Sprawl

METCON
3 giri di:
  • 1' Pull-Ups
  • 1' Box Jumps @60/50 cm. (24/21 in.)
  • 1' V Sit-Ups
  • 1' Ball Slams @15/10 Kg. (35/22 lbs.)
  • 1' Wall Ball Shots @9/6 Kg. (29/14 lbs.)
  • 1' Riposo
Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
4 giri di (40" lavoro - 20" pausa):
  • Hollow Hold
  • Plank Hold


sabato 13 giugno 2020

Cross Training Day 13-06-2020

WARM UP
3 giri di:
  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Hollow Kicks
  • 5 Lunges (each Leg) 

METCON
4 giri di (TIME CAP 20'):
  • 100 Double Unders (x2 Singles)
  • 50 Sit-Ups
  • 25 Push-Ups
  • 10 KB One Arm OH Squats @16/12 Kg. (53/35 lbs.) (Each Arm)

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


venerdì 12 giugno 2020

Cross Training Day 12-06-2020

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

METCON
TEAM WOD (team da 2, gli atleti alternano gli esercizi)
AMRAP 20':
  • 10 Alt. KB Clean & Press @16/12 Kg. (35/25 lbs.)
  • 15 V Sit-Ups
  • 20 Walking Lunges

CORE WORK
4 giri di:
  • 6 Sprawl
  • 12 Hollow Kicks
  • 18 Crunches



giovedì 11 giugno 2020

Cross Training Day 11-06-2020

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

METCON
EMOM 16' (4 giri totali):
  • Minuto 1: 30 Air Squats
  • Minuto 2: 20 Wall Ball Shots @9/6 Kg. (29/14 lbs.)
  • Minuto 3: 15 Toes To Bars (x2 K2C)
  • Minuto 4: 10 Burpees

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


mercoledì 10 giugno 2020

Cross Training Day 10-06-2020

WARM UP
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Air Squats
  • Shoulder Taps

METCON
AMRAP 16' di:
  • 1 Wall Climbs (+1 rep ogni giro)
  • 2 Alt DB Snatches a un braccio @20/14 Kg. (45/30 lbs.) (+2 reps)
  • 3 V Sit-Ups(+3 reps)
  • 4 DB Goblet Squats @20/14 Kg. (45/30 lbs.) (+4 reps)


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


martedì 9 giugno 2020

Cross Training Day 09-06-2020

WARM UP
4 giri di:
  • 15 Jumping Jacks
  • 15 Flutter Kicks
  • 15 Cossack Squats

METCON
AMRAP 15' di:
  • 10 Toes To Bars
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 10 Pull-Ups/Ring Rows
  • 10 KB One Arm Bent Over Row (5 each) @24/16 Kg. (53/35 lbs.)

CORE WORK
4 giri di:
  • 10 V Sit-Ups
  • 15 Scissors Kicks
  • 20 Russian Twists (Dx+Sx=1)


lunedì 8 giugno 2020

Cross Training Day 08-06-2020

WARM UP
  • 5' Rope Jump

METCON 
"BUON ANNIVERSARIO COACH"
TIME CAP 30'
  • 100 KB SDHP @32/24 Kg. (70/55 lbs.)
  • 18 Burpees
  • 100 Jumping Lunges (Dx+Sx=1)
  • 18 Burpees
  • 100 Sit-Ups
  • 18 Burpees
  • 100 Push-Ups

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


sabato 6 giugno 2020

Cross Training Day 06-06-2020

WARM UP
4 giri di:
  • 10 Mountain Climbers (Dx+Sx=1)
  • 10 Shoulder Taps
  • 10 Air Thrusters

METCON
4 giri di (TIME CAP 16'):
  • 10 KB RIGHT Arm Snatches@16/12 Kg. (53/35 lbs.)
  • 10 Burpees
  • 10 KB LEFT Arm Snatches@16/12 Kg. (53/35 lbs.)
  • 30 Air Squats

CORE WORK
3 giri di:
  • 45" Crunches
  • 45" Plank Hold
  • 30" Double Unders



venerdì 5 giugno 2020

Cross Training Day 05-06-2020

WARM UP
3 giri di:
  • 25 Clapping Jacks
  • 20 Russian Twists (Dx+Sx=1)
  • 15 Push-Ups

METCON
EMOM 16' (4 giri totali):
  • Minuto 1: 15 Sprawl
  • Minuto 2: 20 Ball OH Squats @15/10 Kg. (35/22 lbs.)
  • Minuto 3: 25 Ball Slams @15/10 Kg. (35/22 lbs.)
  • Minuto 4: 30 V Sit-Ups

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


giovedì 4 giugno 2020

Cross Training Day 04-06-2020

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

METCON
TIME CAP 25'
  • 100 Box Step Ups @60/50 cm. (24/20 in.)
  • 100 KB Deadlifts @32/24 Kg. (70/55 lbs.)
  • 100 Russian Twists (Dx+Sx=1)
  • 100 Double Unders (x2 Singles)
  • 50 Box Step Ups
  • 50 KB Deadlifts
  • 50 Russian Twists
  • 50 Double Unders
  • 25 Box Step Ups
  • 25 KB Deadlifts
  • 25 Russian Twists
  • 25 Double Unders

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


mercoledì 3 giugno 2020

Cross Training Day 03-06-2020

Dopo il lockdown dovuto al COVID-19, eccoci di nuovo in azione.

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

METCON
5 giri di (TIME CAP 20'):
  • 10 Toes To Bars
  • 15 Wall Ball Shots @9/6 kg. (20/14 lbs.)
  • 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 25 Double Unders

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