Cross Training Day 31-10-2020

WARM UP

4 giri di:

• 30 Jumping Jacks
• 10 Sit-Ups
• 10 Hollow Rocks

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 10 Reverse Burpees
• Minuto 2: 10 KB One Arm Side Bent Over @12F/16M Kg.
• Minuto 3: 10 Jumping Lunges (Dx+Sx=1)
• Minuto 4: 25 Sit-Ups

CORE WORK

4 giri di:

• 30 Double Undes/Mountain Climbers
• 20 Russian Twists (Dx+Sx=1)

Cross Training Day 30-10-2020

WARM UP
3 giri di:

• 5 Burpees
• 10 Plank to Push-Ups
• 15 Jump Squats

METCON
AMRAP 20' di:

• 2 Chair Dips
• 2 KB Goblet Squats @12F/16M Kg.
• 2 Sit-Ups Gambe Tese

Ogni giro si aggiungono 2 ripetizioni per esercizio.

CORE WORK

4 giri di:

• 1' Crunches
• 1' Mountain Climbers
• 30" Riposo

Cross Training Day 29-10-2020

WARM UP
4 giri:

• 5 Inchworms
• 10 Reverse Sit-Ups
• 15 Jumping Jacks

METCON

TIME CAP 20':

• 50 Air Squats
• 10 giri di:
• 5 Push-Ups HR
• 10 Affondi Alternati (Dx+Sx=1)
• 15 Hollow Kicks
• 50 Air Squats

CORE WORK

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

• Sit-Ups
• Side Plank Hold

Cross Training Day 28-10-2020

WARM UP
4 giri:

• 30" Wall Sit Hold
• 30" Plank Hold
• 30" Sprawl

METCON

5 giri di (TIME CAP 20'):

• 3 Burpees
• 6 (per braccio) One Arm KB Push Presses @16/12 Kg. (35/25 lbs.)
• 12 Alt. Pistol Squats
• 24 Leg Raises
• 48 Jumping Jacks

CORE WORK

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

• Crunches Completi
• Superman Hold

Cross Training Day 27-10-2020

WARM UP

3 giri di:

• 10 Shoulder Taps
• 7 Hollow Kicks
• 4 Burpees

METCON

AMRAP 18':

• 8 One Arm KB Floor Press (per braccio)
• 12 KB OH Back Lunges (6 per gamba)
• 16 KB Russian Twists (Dx+Sx=1)
• 20 Double Unders/Mountain Climbers

KB @12F/16M Kg.

CORE WORK

5 giri (30" ON - 30" OFF)

• Plank Hold
• Hollow Hold

Cross Training Day 26-10-2020

WARM UP
3 giri:

• 25 Jumping Jacks
• 15 Crunches
• 5 Inchworms

METCON

5 giri di (TIME CAP 20'):

• 10 Push-Ups HR
• 20 Chair Step-Ups
• 30 V Sit-Ups
• 40 Double Unders/Mountain Climbers

CORE WORK

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

• Hollow Kicks
• Russian Twists

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

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

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

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

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.)

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.)

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

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)

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

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

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

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

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

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

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

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