sabato 24 ottobre 2020

Cross Training Day 24-10-2020

WARM UP
3 giri:
  • 30 Jumping Jacks
  • 20 Russian Twists
  • 10 Push-Ups HR

STRENGHT
  • 5x3 POWER CLEANS

METCON

TIME CAP 25'
50-40-30-20-10 ripetizioni di:
  • Double Unders (x2 Singles)
  • Toes To Bars
  • KB SDHP @32/24 Kg. (70/53 lbs.)

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

giovedì 22 ottobre 2020

Cross Training Day 22/23-10-2020

WARM UP
"FLOWER by Moby" Squats

Ogni volta che nella canzone Moby canta "Green Sally Down" si scende in Squat e vi si rimane finché non dice "Green Sally Up".

STRENGHT
  • 5x3 POWER SNATCHES

METCON
5 giri di:
  • AMRAP 3' di:
    • 4 Double Shot Sprawls
    • 8 Jumping Lunges (Dx+Sx=2)
    • 12 V Sit-Ups
  • 1' Riposo

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Mountain Climbers
  • Toes To Bars





mercoledì 21 ottobre 2020

Cross Training Day 21-10-2020

WARM UP
4 giri di:
  • 5 Sprawls
  • 10 Crunches Completi
  • 15 Air Squats

METCON
TEAM WOD (x2 1M-1F)
TIME CAP 20':
  • 80 Toes To Bars
  • 80 KB One Arm Thrusters @16/12 Kg. (35/25 lbs.) (Dx+Sx=2)
  • 80 KB Lateral Lunges @16/12 Kg. (35/25 lbs.) (Dx+Sx=1)
  • 80 KB Russian Twists @16/12 Kg. (35/25 lbs.) (Dx+Sx=1)
  • 80 Sit-Ups
Gli atleti si dividono le ripetizioni, lavorando per 30" alternandosi.

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

lunedì 19 ottobre 2020

Cross Training Day 19/20-10-2020

WARM UP
3 giri:
  • 10 Squat Jumps
  • 10 Push-Ups
  • 10 Sit-Ups Gambe Tese

STRENGHT
  • 5-5-3-3-1-1 PUSH JERKS (dal rack)

METCON
3 giri di (TIME CAP 15'):
  • 10 Reverse Burpees
  • 20 KB American Swings @34/15 Kg. (53/35 lbs.)
  • 19 Burpees
  • 40 Double Unders (100 Singles)

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

sabato 17 ottobre 2020

Cross Training Day 17-10-2020

WARM UP
3 giri di:
  • 10 Plank To Push-Ups
  • 20 Glute Bridges
  • 30 Jumping Jacks

STRENGHT
  • 5-5-3-3-1-1 DEADLIFTS

METCON
"CINDY"
AMRAP 20':

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists con disco @10/5 Kg. (22/11 lbs.)



venerdì 16 ottobre 2020

Cross Training Day 16-10-2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 15 Crunches
  • 30 Lateral Hops

STRENGHT
  • 5-5-3-3-1-1 CLEANS

METCON
AMRAP 15':
  • 10 Burpees
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 30 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK
TEAM x2
  • 100 Medball Sit-Ups @10/5 Kg. (22/11 lbs.)



mercoledì 14 ottobre 2020

Cross Training Day 14/15-10-2020

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

STRENGHT

  • 5x3 SNATCHES

METCON
  • AMRAP 4' di:
    • 5 Chest To Bar Pull-Ups
    • 10 Toes To Bars
  • 1' Riposo
  • AMRAP 4' di:
    • 5 Push Presses @50/30 Kg. (110/65 lbs.)
    • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 1' Riposo
  • AMRAP 4' di:
    • 5 Front Squats @50/30 Kg. (110/65 lbs.)
    • 10 Jumping Lunges (Dx+Sx=2)

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



lunedì 12 ottobre 2020

Cross Training Day 12/13-10-2020

WARM UP
3 giri di:
  • 30" Salto Corda
  • 30" Shoulder Taps
  • 30" Plank Hold
  • 30" Wall Sit Hold

STRENGHT
  • 5x3 HANG SQUAT CLEANS

METCON
EMOM 18' (3 giri totali):
  • Minuto 1: 30 Double Unders/Mountain Climbers
  • Minuto 2: 25 Sit-Ups
  • Minuto 3: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  • Minuto 4: 15 Ball Slams @15/10 Kg. (33/22 lbs.)
  • Minuto 5: 10 Power Cleans @50/25 Kg. (110/55 lbs.)
  • Minuto 6: Riposo

CORE WORK
  • 50 Hollow Kicks
  • 50 Russian Twists (Dx+Sx=1)



sabato 10 ottobre 2020

Cross Training Day 10-10-2020

WARM UP
3 giri:
  • 5 Sprawl
  • 10 Shoulder Taps
  • 15 Crunches

STRENGHT
  • 5x3 BACK SQUATS (dal rack)

METCON
5 giri di (TIME CAP 20'):
  • 6 Deadlifts @100/70 Kg. (225/155 lbs.)
  • 10 Toes To Bars
  • 14 Jumping Lunges (Dx+Sx=2)
  • 18 Double Unders (x3 Singles)

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



venerdì 9 ottobre 2020

Cross Training Day 08/09-10-2020

WARM UP
3 giri di:
  • 10 Plank Jacks
  • 10 Push-Ups
  • 10 Sit-Ups

STRENGHT
  • 5x3 CLEANS

METCON
AMRAP 16':
  • 5 Push Presses @40/27,5 Kg. (90/60 lbs.)
  • 10 Front Squats @40/27,5 Kg. (90/60 lbs.)
  • 15 Box Jumps @60/50 cm. (24/21 in.)
  • 20 Hollow Kicks

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


mercoledì 7 ottobre 2020

Cross Training Day 07-10-2020

WARM UP
3 giri:
  • 10 Affondi con disco @10/5 Kg. (22/11 lbs.)
  • 10 Russian Twists con disco @10/5 Kg. (22/11 lbs.)
  • 10 Alzate Frontali con disco @10/5 Kg. (22/11 lbs.)

STRENGHT
  • 5x3 SUMO  DEADLIFTS

METCON
6 giri di (TIME CAP 18'):
  • 10 KB One Arm Floor Presses @16/12 Kg. (35/25 lbs.)
  • 10 V Sit-Ups
  • 10 KB One Arm Z Presses @16/12 Kg. (35/25 lbs.)
  • 30 Double Unders (x3 Singles)

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

martedì 6 ottobre 2020

Cross Training Day 06-10-2020

WARM UP
3 giri:
  • 10 Plank To Push-Ups
  • 10 Leg Raises
  • 10 Affondi Laterali

STRENGHT
  • 5x5  DEADLIFTS

METCON
TIME CAP 20'
50-40-30-20-10 ripetizioni di:
  • KB American Swings @24/16 Kg. (53/35 lbs.)
  • KB Goblet Squats @24/16 Kg. (53/35 lbs.)
  • Sit-Ups

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



lunedì 5 ottobre 2020

Cross Training Day 05-10-2020

WARM UP
3 giri di:
  • 3 Reverse Burpees
  • 7 Push-Ups
  • 11 Sit-Ups
  • 15 Jumping Jacks

SKILL
  • 12' Tecnica SNATCHES

METCON
TEAM WOD (x2)
TIME CAP 20':
  • 25 Burpees
  • 50 Toes To Bars
  • 75 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 100 Reverse Lunges (Dx+Sx=1)
  • 75 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 50 Toes To Bars
  • 25 Burpees
Gli atleti si dividono le ripetizioni, ma lavora un atleta per volta.

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



sabato 3 ottobre 2020

Cross Training Day 03-10-2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 15 Crunches Completi
  • 20 Glute Bridges

STRENGHT
  • 5x5 OVERHEAD SQUAT

METCON
5 giri di (TIME CAP 18'):
  • 5 Chest To Bar Pull-Ups
  • 10 Toes To Bars
  • 15 Ball Slams @15/10 Kg. (35/25 lbs.)
  • 30 Double Unders

CORE WORK
  • 50 Russian Twists (Dx+SX=1)
  • 50 Sit-Ups
  • 50 Leg Raises



venerdì 2 ottobre 2020

Cross Training Day 02-10-2020

WARM UP
3 giri di:
  • 10 Jump Squats
  • 10 Push-Ups HR
  • 10 Russian Twists (Dx+Sx=1)

STRENGHT

  • 5x5 OH SQUATS

METCON
21-18-15-12-9 ripetizioni di (TIME CAP 25'):
  • Deadlifts @80/55 Kg. (15/120 lbs.)
  • V Sit-Ups
  • Burpees OTB

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



giovedì 1 ottobre 2020

Cross Training Day 01-10-2020

WARM UP
3 giri di:
  • 5 Inchworms
  • 10 Jumping Lunges
  • 15 Sit-Ups

STRENGHT
  • 5x5 HANG POWER CLEANS

METCON
AMRAP 15':
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 10 Hang Power Cleans @40/25 Kg. (90/55 lbs.)
  • 5 Burpees OTB

CORE WORK
  • 100 Crunches Completi
  • 100 Leg Raises