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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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