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


venerdì 17 luglio 2020

Cross Training Day 17-07-2020

WARM UP
3 giri di:
  • 5 Sprawl
  • 10 Push-Ups
  • 15 Jumping Jacks

STRENGHT
  • 5x5 HANG POWER CLEANS

METCON
HAPPY BIRTHDAY CLAUDIA
34 giri (TIME CAP 17') di:
  • 5 Air Squats (Su Medball)
  • 6 Jumping Lunges (Dx+Sx=2)
  • 7 Sit-Ups


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


giovedì 16 luglio 2020

Cross Training Day 16-07-2020

WARM UP
3 giri di:
  • 10 Plank To Push-Ups
  • 10 Scissor Kicks
  • 10 Mountain Climbers

SKILL
  • 5' Double Unders

METCON
HAPPY BIRTHDAY CLAUDIA
34 giri (TIME CAP 17') di:
  • 5 Air Squats (Su Medball)
  • 6 Jumping Lunges (Dx+Sx=2)
  • 7 Sit-Ups


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


mercoledì 15 luglio 2020

Cross Training Day 15-07-2020

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

STRENGHT
  • 5x5 CLEAN & PRESS

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
AMRAP 7' di:
  • 5 Push Presses @50/30 Kg. (110/65 lbs.)
  • 10 Toes To Bars
RIPOSO 2'
AMRAP 7' di:
  • 5 Squat Cleans @50/30 Kg. (110/65 lbs.)
  • 10 Push-Ups HR

CORE WORK
  • 50 Sit-Ups
  • 50 Reverse Sit-Ups
  • 50 Flutter Kicks


martedì 14 luglio 2020

Cross Training Day 14-07-2020

WARM UP
3 giri
  • 10 OH Squats con bastone
  • 10 Flutter Kicks
  • 10 Mountain Climbers (Dx+SX=1)

STRENGHT
  • 5x5 DEADLIFTS

METCON
5 giri di:
  • 10 Deadlifts @100/60 Kg. (225/135 lbs.)
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Push-Ups

CORE WORK
"ANNIE"
50-40-30-20-10 ripetizioni di:
  • Double Unders
  • Sit-Ups



lunedì 13 luglio 2020

Cross Training Day 13-07-2020

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

METCON
AMRAP 15' di:
  • 5 HandStand Push-Ups
  • 10 Toes To Bars
  • 15 OH Affondi con Disco @20/15 Kg. (33/22 lbs.)

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


venerdì 10 luglio 2020

Cross Training Day 10-07-2020

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

STRENGHT
  • 5x5 POWER SNATCHES

METCON
TIME CAP 15':
  • LADDER 1-10: Pull-Ups/Elevated Ring Rows
  • LADDER 10-1 (per braccio): KB One Arm Snatches @16/12 Kg. (35/25 lbs.)


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


giovedì 9 luglio 2020

Cross Training Day 09-07-2020

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

STRENGHT
  • 5x5 POWER CLEANS

METCON
AMRAP 15' di:
  • 30 Box Jumps Over @60/50 cm. (24/21 in.)
  • 20 Toes To Bars
  • 10 Hang Power Cleans @40/25 Kg. (90/55 lbs.)

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


mercoledì 8 luglio 2020

Cross Training Day 08-07-2020

WARM UP
3 giri di:
  • 10 KB Russian Swings @16/12 Kg. (35/25 lbs.)
  • 10 KB SDHP
  • 10 KB Thrusters

METCON
TEAM WOD (x2: si alternano le ripetizioni, ma lavora un solo atleta per volta)
TIME CAP 20':
  • 250 Double Unders/Jumping Jacks
  • 200 V Sit-Ups
  • 150 Jumping Lunges (Dx+Sx=1)
  • 100 Push-Ups
  • 80 Burpees
  • 60 Double KB Floor Presses @16/12 Kg. (35/25 lbs.)

CORE WORK
DOUBLE TABATA (40" lavoro - 20" pausa x 8 giri)
  • Hollow Kicks
  • Russian Twists


martedì 7 luglio 2020

Cross Training Day 07-07-2020

WARM UP
3 giri di:
  • 20 Double Unders
  • 15 Sit-Ups
  • 10 Shoulder Taps

METCON
5 giri di:
E3MOM (ogni 3'):
  • 25 Double Unders/Jumping Jacks
  • 10 Push Presses @40/25 Kg. (90/55 lbs.)
  • 10 Toes To Bars
  • 10 Front Squats @40/25 Kg. (90/55 lbs.)

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


lunedì 6 luglio 2020

Cross Training Day 06-07-2020

WARM UP
3 giri di:
  • 4 Inchworms
  • 8 Jump Squats 
  • 12 Hollow Kicks

METCON
10 giri di (TIME CAP 25'):
  • 10 Ball Slams @15/10 Kg.(33/22 lbs.)
  • 10 KB SDHP @32/24 Kg.(70/53 lbs.)
  • 10 Sprawls
  • 10 Reverse Burpees

CORE WORK
5 giri di:
  • 40" Sit-Ups
  • 40" Scissor Kicks
  • 40" Double Unders/Jumping Jacks



sabato 4 luglio 2020

Cross Training Day 04-07-2020

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

METCON
TEAM WOD (x2 si alterna il lavoro ogni 30")
6 giri di:
  • Max Reps Burpees
  • Max Reps KB American Swings @24/16 Kg. (53/35 lbs.)
  • Max Reps Box Dips
  • Max Reps V Sit-Ups

CORE WORK
3 giri (40" lavoro - 20" pausa)
  • Double Unders
  • Crunches
  • Flutter Kicks


venerdì 3 luglio 2020

Cross Training Day 03-07-2020

WARM UP
2 giri di:
  • 15 V Sit-Ups
  • 9 Sprawls
  • 3 Wall Climbs

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
AMRAP 10' di:
  • 10 Pull-Ups/Elevated Feet Ring Rows
  • 30 Double Unders (75 Singles)
RIPOSO 2'
AMRAP 10' di:
  • 10 Toes To Bars
  • 10 One Arm KB OH Reverse Lunges @16/12 Kg. (35/26 lbs.)

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


giovedì 2 luglio 2020

Cross Training Day 02-07-2020

WARM UP
3 giri di:
  • 15 KB Russian Swings @16/12 Kg,
  • 15 Air Squats
  • 15 Shoulder Taps

METCON
3 giri di:
  • 1' Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 1' Box Jumps Over @60/50 cm. (24/21 in.)
  • 1' Sit-Ups
  • 1' KB Alt. One Arm Snatches @16/12 Kg. (35/26 lbs.)
  • 1' Double Unders
  • 1' Riposo
Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Alt. One Leg V Sit-Ups
  • Hollow Hold




mercoledì 1 luglio 2020

Cross Training Day 01-07-2020

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

METCON
8 giri di (TIME CAP 10'):
  • 8 KB One Arm Thrusters @20/12 Kg. (45/25 lbs.)
  • 8 Toes To Bars
Riposo fino al 10' POI

8 giri di (TIME CAP 10'):
  • 8 KB One Arm Suitcase Deadlifts @32/24 Kg. (70/53 lbs.)
  • 8 Jumping Lunges (Dx+Sx=1)

CORE WORK
40-30-20-10 ripetizioni di:
  • Crossbody Toe Touches (Dx+Sx=1)
  • Sit-Ups