Cross Training Day 28-08-2020

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Affondi Alternati
• 10 Sprawl

METCON
TEAM WOD (team da 2, gli atleti si alternano negli esercizi)
AMRAP 24' di:

• 10 Pull-Ups
• 20 Toes To Bars
• 30 Double Unders (75 Singles)
• 20 Wall Ball Shots @9/6 Kg. (20/14 lbs,)
• 10 Burpee Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

5 giri di:

• 30 Crunches
• 30 Russian Twists (Dx+Sx=1)

Cross Training Day 26/27-08-2020

WARM UP
3 giri di:

• 10 Plank To Push-Ups
• 10 Mountain Climbers
• 10 Leg Raises

STRENGHT

• 5x5 DEADLIFTS

METCON
AMRAP 15' di:

• 3 Giri di:
• 25 Toes To Bars
• 25 Push-Ups HR
• poi (fino alla fine dei 15 minuti)
• 50 Double Unders (x2 Singles)
• 10 Affondi Alternati con Disco OH @20/15 Kg. (45/35 lbs.)

CORE WORK
3 giri (40" ON - 20" OFF) di:

• Plank Hold
• Crunches
• Flutter Kicks

Cross Training Day 25-08-2020

WARM UP
3 giri di:

• 15 Mountain Climbers
• 15 Crunches
• 15 Air Squats

STRENGHT

• 5x5 FRONT SQUATS

METCON
5 giri di (TIME CAP 12'):

• 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• 15 Push-Ups
• 20 V Sit-Ups
• 25 Double Unders (x2 Singles)

CORE WORK

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

• Crunches
• Reverse Crunches

Cross Training Day 24-08-2020

WARM UP
3 giri di:

• 15 Jumping Jacks
• 15 Crunches
• 15 Shoulder Taps

STRENGHT

• 5x5 FRONT SQUATS

METCON
AMRAP 15' di:

• 10 Toes To Bars
• 10 Jumping Lunges (Dx+Sx=1)
• 10 KB SDHP @32/24 Kg. (70/53 lbs.)
• 30 Double Unders (75 Singles)

CORE WORK
5 giri di:

• 45" Russian Twists
• 45" Flutter Kicks
• 30" Plank Hold