lunedì 28 settembre 2020

Cross Training Day 28/29-09-2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 10 Santana Push-Ups
  • 20 Jumping Jacks

STRENGHT

  • 5x5 POWER SNATCHES

METCON
4 giri di:
  • AMRAP 4' di:
    • 4 Alt. Pistol Squats
    • 6 KB One Arm Push Presses @24/16 Kg. (55/35 lbs.) (3 per braccio)
    • 10 Sit-Ups
  • 1' Riposo

CORE WORK
  • 75 Crunches Completi
  • 75 Russian Twists (Dx+Sx=1)
  • 2' Plank Hold




sabato 26 settembre 2020

Cross Training Day 26-09-2020

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 20 Glute Bridges
  • 20 Crunches

STRENGHT
  • 5x5 SQUAT CLEANS

METCON
3 giri di (TIME CAP 20'):
  • 8 Push Presses @40/25 Kg. (90/55 lbs.)
  • 12 Front Squats @40/25 Kg. (90/55 lbs.)
  • 16 Toes To Bars
  • 20 Double Unders (x3 Singles)

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Hollow Kicks
  • Crunches



venerdì 25 settembre 2020

Cross Training Day 25-09-2020

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 15 Sit-Ups a gambe tese
  • 10 Shoulder Taps
  • 5 Sprawls

STRENGHT
  • 5x5 SQUAT CLEANS

METCON

TEAM WOD (team da 2, gli atleti si alternano negli esercizi)
8 giri di (TIME CAP 25'):
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs,)
  • 15 Toes To Bars
  • 15 KB SDHP @32/24 Kg. (70/55 lbs.)
  • 15 Push-Ups HR
  • 30 Double Unders/Mountain Climbers (Dx+Sx=1)

CORE WORK
  • 50 Scissor Kicks
  • 100 Crunches Completi
  • 50 V Sit-Ups


mercoledì 23 settembre 2020

Cross Training Day 23-09-2020

WARM UP
3 giri di:
  • 20 Glute Bridges
  • 15 Crunches
  • 10 Push-Ups

STRENGHT

  • 5x(3 POWER CLEANS + 2 FRONT SQUATS)

METCON
AMR(eps)AP 5 giri (30" ON - 30" OFF) di:
  • Front Squats @45/30 Kg. (100/65 lbs.)
  • Toes To Bars
  • Alt. One Arm KB Snatches @16/12 Kg. (35/25 lbs.)
  • Burpees

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



martedì 22 settembre 2020

Cross Training Day 22-09-2020

WARM UP
3 giri di:
  • 5 Inchworms
  • 10 Sit-Ups
  • 15 Air Thrusters

STRENGHT
  • 5x5 PUSH JERKS

METCON
EMOM 20' (5 giri totali):
  • Minuto 1: 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • Minuto 2: 30 Double Unders/Mountain Climbers
  • Minuto 3: 15M/10F Toes To Bars
  • Minuto 4: 25M/15F Push-Ups

CORE WORK
  • 100 Russian Twists
  • 100 Flutter Kicks



lunedì 21 settembre 2020

Cross Training Day 21-09-2020

WARM UP
3 giri di:
  • 15 Air Squats
  • 15 Leg Raises
  • 15 Shoulder Taps

STRENGHT
  • 5x5 FRONT SQUATS

METCON
TEAM WOD (x2)
AMRAP 16':
  • 6 Push Presses @50/30 Kg. (110/65 lbs.)
  • 12 Box Jump Overs @60/50 cm. (24/21 in.)
Gli atleti si alternano i giri completi.

CORE WORK
  • 100 Crunches Completi
  • 100 Leg Raises



sabato 19 settembre 2020

Cross Training Day 19-09-2020

 WARM UP

3 giri di:
  • 15 Jumping Jacks
  • 10 Jumping Lunges
  • 5 Jump Squats

METCON
TEAM WOD (x2)
ALCOHOLIC BRITHDAY'S WOD
AMRAP 30':

  • 18 Burpees
  • 18 One Arm KB Push Presses (9 per braccio) @16712 Kg. (35/25 lbs.)
  • 18 Sit-Ups
  • 18 Push-Ups
  • 18 Affondi alternati con disco Sopra testa @20/15 Kg. (45/35 lbs.)
UN atleta esegue i 18 Burpees, l'altro esegue Double Unders per tutto il tempo occorrente, poi si invertono negli esercizi. Terminati entrambi i burpees, gli atleti bevono in sincro un bicchiere di Sangria. Finito il bicchiere si passa con la medesima modalità all'esercizio successivo.

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



giovedì 17 settembre 2020

Cross Training Day 17/18-09-2020

WARM UP
4 giri di:
  • 30 Jumping Jacks
  • 15 Leg Raises

STRENGHT
  • 5x5 HSPU

METCON
TIME CAP 12':
  • 10-20-30-40-50 KB American Swings @24/16 Kg. (55/35 lbs.)
  • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CORE WORK
TABATA (20" ON - 10" OFF x8 giri):
  • Plank Hold
  • V Sit-Ups



mercoledì 16 settembre 2020

Cross Training Day 16-09-2020

WARM UP
4 giri di:
  • 20 Jumping Lunges
  • 10 V Sit-Ups

STRENGHT
  • 5x5 PULL-UPS

METCON
5 giri di:
  • AMRAP 3' di:
    • 3 Power Cleans @60/40 Kg. (135/90 lbs.)
    • 6 Push-Ups
    • 9 Air Squats
  • 1' Riposo

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Flutter Kicks
  • Plank Hold



martedì 15 settembre 2020

Cross Training Day 15-09-2020

 WARM UP

3 giri di:
  • 5 Inchworms
  • 10 Shoulder Taps
  • 15 Russian Twists

STRENGHT
  • 5x5 OVERHEAD SQUATS

METCON
3 giri di (TIME CAP 20'):
  • 50 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 3 giri di:
    • 10 Toes To Bars
    • 10 KB One Arm Snatches (5 x braccio) @24/16 Kg. (55/35 lbs.)

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Hollow Kicks
  • Crunches



lunedì 14 settembre 2020

Cross Training Day 14-09-2020

WARM UP
3 giri di:
  • 25 Jumping Jacks
  • 20 Glute Bridges
  • 15 Sit-Ups

STRENGHT
  • 5x5 POWER CLEANS

METCON
TIME CAP 18':
  • 75 Thrusters @20/15 Kg. (46/35 lbs)
  • 50 Toes To Bars
  • 50 Thrusters @20/15 Kg. (46/35 lbs)
  • 25 Toes To Bars
  • 25 Thrusters @20/15 Kg. (46/35 lbs)

CORE WORK
3 giri di (30" ON - 30" OFF):
  • Plank to Push-Ups
  • Hollow Hold
  • Crunches



venerdì 11 settembre 2020

Cross Training Day 11-09-2020

WARM UP
3 giri di:
  • 5 Push-Ups
  • 10 Shoulder Taps
  • 20 Mountain Climbers

STRENGHT
  • 5x5 HANG POWER SNATCHES

METCON
EMOM 20' (4 giri totali):
  • Minuto 1: 10 Box Jumps Over @60/50 cm. (24/21 in.)
  • Minuto 2: 10 Pull-Ups
  • Minuto 3: 10 Jumping Lunges
  • Minuto 4: 15 Toes To Bars
  • Minuto 5: 30 Double Unders/Mountain Climbers

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


giovedì 10 settembre 2020

Cross Training Day 10-09-2020

WARM UP
3 giri di:
  • 15 Clapping Jacks
  • 15 Hollow Kicks
  • 5 Sprawls

STRENGHT
  • 5x5 PUSH PRESSES

METCON
25 giri di (TIME CAP 20'):
  • 5 Ball Slams @15/10 Kg. (35/25 lbs.)
  • 6 Air Squats
  • 7 Push-Ups

CORE WORK
40-30-20-10 ripetizioni di:
  • Crossover Toes Taps
  • Crunches


mercoledì 9 settembre 2020

Cross Training Day 09-09-2020

WARM UP
3 giri di:
  • 20 Reverse Lunges
  • 15 Shoulder Taps
  • 10 Sit-Ups

METCON
TEAM WOD (x2)
3 giri di (TIME CAP 30'):
  • 100 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 80 Toes To Bars/160 Crossover V-Ups
  • 60 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 40 Burpees
  • 20 Pull-Ups/Ring Rows
Gli atleti si dividono le ripetizioni, ma lavora un atleta per volta.

CORE WORK
3 giri di:
  • 30 Jumping Jacks
  • 30 Alt.Leg Raises
  • 30 Crunches


martedì 8 settembre 2020

Cross Training Day 08-09-2020

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 15 Russian Twists
  • 10 Affondi laterali

STRENGHT
  • 5x5 FRONT SQUATS

METCON
21-15-9 ripetizioni di (TIME CAP 12'):
  • Hang Power Clean & Jerks @40/25 Kg. (90/55 lbs.)
  • Pistol Squats (per gamba)

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



lunedì 7 settembre 2020

Cross Training Day 07-09-2020

WARM UP
3 giri di:
  • 20 Shoulder Taps
  • 15 Superman
  • 10 Crunches

STRENGHT
  • 5X3 DEADLIFTS 

METCON
TEAM WOD (x2)
TIME CAP 35'
3 giri di (gli atleti si suddividono le ripetizioni):
  • 50 Push-Ups
  • 100 Sit-Ups
seguiti da (gli atleti si suddividono le ripetizioni):
  • 80 Affondi alternati con disco OH @20/15 Kg. (35/25 lbs.) (Dx+Sx=1)
seguiti da (gli atleti si alternano nei giri completi) 6 giri totali (3 giri a testa) di:
  • 25 Air Squats
  • 50 Double Unders o 50 Mountain Climbers (Dx+Sx=1)

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



sabato 5 settembre 2020

Cross Training Day 05-09-2020

WARM UP
4 giri di:
  • 30 Double Unders
  • 20 Affondi Alternati
  • 10 Push-Ups

STRENGHT
  • 5x3 SPLIT JERKS

METCON
AMRAP 15':
  • 5 Handstand Push-Ups
  • 10 Toes To Bars
  • 15 Box Step-Ups @60/50 cm. (24/21 in.) con 2 KB @16/12 Kg. (35/25 lbs.) 

CORE WORK
4 giri di:
  • 1' Crunches
  • 1' Russian Twists
  • 30" Plank Hold


venerdì 4 settembre 2020

Cross Training Day 04-09-2020

WARM UP
4 giri di:
  • 15 Jumping Jacks
  • 10 Russian Twists
  • 5 Sprawls

STRENGHT
  • 5x5 POWER SNATCHES

METCON
TEAM WOD (x2)
AMRAP 18':
  • 5 Thrusters @45/30 Kg. (100/65)
  • 10 Pull-Ups
  • 15 Toes To Bars
  • 20 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 25 Double Unders (75 Singles)
Gli atleti si alternano gli esercizi.

CORE WORK
4 giri di (40" ON - 20" OFF):
  • Crunches
  • Plank Hold


giovedì 3 settembre 2020

Cross Training Day 03-09-2020

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

STRENGHT
  • 5x3 PUSH PRESSES

METCON
5 giri (uno ogni 4') di:
  • 5 Hang Power Cleans @50/35 Kg. (110/75 lbs.)
  • 5 Push Presses @50/35 Kg. (110/75 lbs.)
  • 5 Burpees OTB
  • 15 Sit-Ups
  • 15 Push-Ups HR
  • 30 Double Unders (x2 Singles) 

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


mercoledì 2 settembre 2020

Cross Training Day 02-09-2020

WARM UP
4 giri di:
  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 Crunches

METCON
TEAM WOD (x2)
AMRAP 20':
  • 10 One Arm KB Snatches @24/16 Kg. (53/35 lbs.)
  • 15 Toes To Bars
  • 20 KB SDHP @32/24 Kg. (70/53 lbs.)
Gli atleti si alternano i giri completi.

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


martedì 1 settembre 2020

Cross Training Day 01-09-2020

WARM UP
3 giri di:
  • 10 Crossover Mountain Climbers
  • 10 Shoulder Taps
  • 10 Russian Twists

METCON
TEAM WOD (x2)
AMRAP 20':
  • 40 Double Unders (x2 Singles)
  • 20 Box Jumps @60/50 cm. (24/20 in.)
  • 10 Toes To Bars
  • 5 Push Press @50/30 Kg. (110/65 lbs.)
Gli atleti si susseguono negli esercizi: il primo esegue i DU e il secondo riposa. Quando il primo ha finito inizia con i BJ e il compagno inizia i DU e così via.

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