venerdì 27 novembre 2020

Cross Training Day 27-11-2020

WARM UP
3 giri di:
  • 5 Sprawls
  • 15 Hollow Kicks
  • 25 Lateral Hops

METCON
TIME CAP 20':
  • LADDER 10-1 One Arm KB Snatches (per braccio)
  • LADDER 1-10 KB Goblet Lunges (Dx+Sx=1)
  • 10 Sit-Ups

CORE WORK
6 giri (30" ON - 15" OFF) di:
  • Plank Hold
  • Alt. Leg Raises



giovedì 26 novembre 2020

Cross Training Day 26-11-2020

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

METCON
5 giri di (TIME CAP 15'):
  • 15 KB American Swings Sit-Ups
  • 15 Jump Squats
  • 10 KB One Arm Bent Over Row (per braccio)
  • 10 Roll-Ups

CORE WORK
3 giri di:
  • 30" Plank Hold
  • 30" Lateral Plank Hold (Dx)
  • 30" Lateral Plank Hold (Sx)
  • 30" Riposo



mercoledì 25 novembre 2020

Cross Training Day 25-11-2020

WARM UP
3 giri di:
  • 15 Push-Ups
  • 10 Affondi Alternati
  • 5 Sprawls

METCON

AMRAP 18' di:
  • 3 Giri di:
    • 30 V Sit-Ups
    • 25 Push-Ups HR
    • 20 Burpees
  • poi (fino alla fine dei 18 minuti)
    • 50 Double Unders/Mountain Climbers
    • 10 Jumping Lunges
Il risultato finale è il numero dei giri completati degli ultimi due esercizi.

CORE WORK
4 giri di:
  • 45" Crunches
  • 45" Reverse Crunches
  • 30" Plank Hold



martedì 24 novembre 2020

Cross Training Day 24-11-2020

WARM UP
4 giri di:
  • 12 Shoulder Taps
  • 8 Glute Bridges
  • 4 Sprawls

METCON
3 giri di (TIME CAP 20'):
  • 60 Jumping Jacks
  • 50 Double Down Squats
  • 40 Sit-Ups
  • 30 Affondi Posteriori Alternati (Dx+Sx=2)
  • 20 Push-Ups
  • 10 Crossover Toe Touches

CORE WORK
3 giri di:
  • 30 Double Unders
  • 30 Alt. Leg Raises
  • 30 Crunches



lunedì 23 novembre 2020

Cross Training Day 23-11-2020

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 10 Mountain Climbers
  • 10 Sit-Ups

METCON
4 giri di:
  • AMRAP 4' di:
    • 4 Chair. Pistol Squats (per gamba)
    • 6 KB One Arm Push Presses (per braccio)
    • 10 Hollow Kicks
  • 1' Riposo

CORE WORK
3 giri di:
  • 25 Double Unders
  • 25 Russian Twists (Dx+Sx=1)
  • 25 Flutter Kicks



sabato 21 novembre 2020

Cross Training Day 21-11-2020

WARM UP
3 giri:
  • 5 Inchworms
  • 10 Push-Ups
  • 15 Air Squats

METCON
10 giri di (TIME CAP 25'):
  • 15 KB One Arm Floor Presses (5 per braccio)
  • 10 KB One Arm Bent Over Row (10 per braccio)
  • 10 Jumping Lunges (Dx+Sx=1)
  • 10 Reverse Burpees

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



venerdì 20 novembre 2020

Cross Training Day 20-11-2020

WARM UP
5 giri:
  • 30" Jumping Jacks
  • 30" Crunches completi

METCON
TIME CAP 12'
25-20-15-10-5 ripetizioni di:
  • Chair Step-Ups
  • Sit-Ups
  • KB SDHP
  • Mountain Climbers (Dx+Sx=1)

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



giovedì 19 novembre 2020

Cross Training Day 19-11-2020

WARM UP
3 giri di: 
  • 5 Tuck Jumps
  • 10 Affondi Alternati (Dx+Sx=1)
  • 15 Plank Jacks

METCON
AMRAP 7' di:
  • 5 KB Push Presses (per braccio)
  • 10 V Sit-Ups
RIPOSO 2'
AMRAP 7' di:
  • 5 KB Squat Cleans (per braccio)
  • 10 Push-Ups HR

CORE WORK
3 giri di (40" ON - 20" OFF):
  • Plank Hold
  • Russian Twists
  • Flutter Kicks



mercoledì 18 novembre 2020

Cross Training Day 18-11-2020

WARM UP
4 giri di:
  • 20 Mountain Climbers
  • 15 Superman
  • 10 Alt. Leg Raises

METCON
"HAPPY BIRTHDAY FEDE"
AMRAP 18' di:
  • 39 KB Thrusters
  • 39 Push-Ups
  • 39 Sit-Ups
  • 39 Burpees

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



martedì 17 novembre 2020

Cross Training Day 17-11-2020

WARM UP
4 giri di:
  • 30 Clapping Jacks
  • 20 Crunches
  • 10 Shoulder Taps

METCON
EMOM 20' (5 giri totali):
  • Minuto 1: 12 Reverse Burpees
  • Minuto 2: 20 KB SDHP
  • Minuto 3: 10 KB One Arm Russian Swings (each arm)
  • Minuto 4: 30 Sit-Ups

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



lunedì 16 novembre 2020

Cross Training Day 16-11-2020

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 15 Russian Twists
  • 10 Plank To Push-Ups

METCON

10 giri (ogni 2 minuti) di:
  • 50 Double Unders (x2 Singles)
  • 15 Sit-Ups
  • 10 KB Goblet Squats

CORE WORK
4 giri (40" lavoro - 20" pausa)
  • Scissor Kicks
  • Crunches



sabato 14 novembre 2020

Cross Training Day 14-11-2020

WARM UP
3 giri di:
  • 10 Jump Squats
  • 10 Sit-Ups
  • 10 Shoulder Taps 

METCON
AMRAP 16' di:
  • 1 Burpee
  • 1 KB Clean & Press
  • 1 Sit-Ups
Ogni giro si aggiunge 1 ripetizione per esercizio.

CORE WORK
3 giri di:
  • 1' Crunches
  • 1' Russian Twists
  • 1' Double Unders/Mountain Climbers



venerdì 13 novembre 2020

Cross Training Day 13-11-2020

WARM UP
3 giri di:
  • 5 Tuck Jumps
  • 10 Shoulder Taos
  • 15 Push-Ups

METCON
AMRAP 19' di:
  • 11 KB One Arm Snatches (per braccio)
  • 13 Sit-Ups
  • 17 Alt. Affondi Posteriori (Dx+Sx=1)

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



giovedì 12 novembre 2020

Cross Training Day 12-11-2020

WARM UP
4 giri:
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

METCON
5 giri di (TIME CAP 20'):
  • 10 Burpees
  • 15 KB One Arm Russian Swings (per braccio)
  • 20 Toes Touches
  • 25 Crossbody Toe Taps (Dx+Sx=1)

CORE WORK
4 giri di (30" di lavoro per esercizio)
  • Crunches
  • Standing Hops
  • V Sit-Ups
  • Supermans




mercoledì 11 novembre 2020

Cross Training Day 11-11-2020

WARM UP
3 giri di:
  • 5 Sprawls
  • 10 Push-Ups
  • 15 Mountain Climbers

METCON
AMRAP 16' di:
  • 5 KB One Arm Floor Presses (per braccio)
  • 10 Chair Pistol Squats (per gamba)
  • 15 V Sit-Ups
  • 20 Push-Ups
  • 25 Jumping jacks

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



martedì 10 novembre 2020

Cross Training Day 10-11-2020

WARM UP
4 giri di:
  • 3 Inchworms
  • 9 V Sit-Ups
  • 15 Clapping Jacks

METCON
4 giri di:
  • 1' Max Reps Burpees
  • 1' Max Reps Sit-Ups
  • 1' Max Reps KB American Swings
  • 1' Max Reps Chair Step-Ups
  • 1' Riposo

CORE WORK
4 giri (45" lavoro - 15" pausa)
  • Crunches
  • Reverse Crunches



lunedì 9 novembre 2020

Cross Training Day 09-11-2020

WARM UP
3 giri di:
  • 10 Rear Lunges
  • 15 Crunches
  • 20 Jumping Jacks

METCON

5 giri (ogni 3 minuti) di:
  • 6 Roll-Ups
  • 10 KB One Arm Push Presses (5 per braccio)
  • 14 Chair Dips
  • 18 Leg Raises Over KB (Dx+Sx=1)

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

sabato 7 novembre 2020

Cross Training Day 07-11-2020

WARM UP
3 giri:
  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

METCON
5 giri di (TIME CAP 20'):
  • 10 KB Alt. One Arm Snatche + Rear Lunges (Dx+Sx=2)
  • 10 KB One Arm Clean & Presses (Dx+Sx=1)
  • 20 V Sit-Ups
  • 20 Crossbody Toe Taps

CORE WORK
4 giri di (45" lavoro - 15" pausa)
  • Plank Hold
  • Russian Twists



venerdì 6 novembre 2020

Cross Training Day 06-11-2020

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

METCON
AMRAP 18' di:
  • 30 KB SDHP
  • 30 Chair Step-Ups
  • 30 Flutter Kicks
  • 30 Double Unders/Mountain Climbers

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



giovedì 5 novembre 2020

Cross Training Day 05-11-2020

WARM UP
4 giri:
  • 10 Leg Raises
  • 15 Air Squats
  • 20 Clapping Jacks

METCON
8 giri di (TIME CAP 20'):
  • 40 Double Unders/Mountain Climbers
  • 20 Jumping Lunges (Dx+SX=2)
  • 15 Sit-Ups
  • 10 Push-Ups HR

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



mercoledì 4 novembre 2020

Cross Training Day 04-11-2020

WARM UP
3 giri di:
  • 10 Alzate Frontali con elastico
  • 10 Biceps Curls con elastico
  • 10 Jump Squats
  • 10 Crunches Completi

METCON
LADDER 10-1 di (TIME CAP 15'):
  • KB American Swings
  • KB Goblet Squats
  • Burpees
  • V Sit-Ups

CORE WORK
"ANNIE AT HOME"
50-40-30-20-10 ripetizioni di:
  • Mountain Climbers (Dx+Sx=1)
  • Sit-Ups



lunedì 2 novembre 2020

Cross Training Day 02-11-2020

WARM UP
3 giri di:
  • 5 Inchworms
  • 10 Air Thrusters
  • 15 Crunches

METCON
TIME CAP 20':
  • A. 20 Mountain Climbers (Dx+Sx=1)
  • B. 40 Shoulder Taps(Dx+Sx=2)
  • C. 60 Sit-Ups
  • D. 80 Air Squats
  • E. 100 Push-Ups
Il primo giro si esegue esercizio A, nel secondo B+A, nel terzo C+B+A, nel quarto D+C+B+A e nell'ultimo E+D+C+B+A.

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