Cross Training Day 31.12.2020

WARM UP
3 giri di:

• 10 Superman
• 10 Russian Twists
• 10 Sprawls

METCON
AMRAP 15' di:

• 5 Reverse Burpees
• 10 Jumping Lunges (Dx+Sx=1)
• 15 KB American Swings
• 20 Crossover Toes Taps

CORE WORK

3 giri di:

• AMRAP 2' di:
• Sit-Ups
• Leg Raises
• 30" Pausa

Cross Training Day 30.12.2020

WARM UP
3 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
• 10 Alt Leg Raises (Dx+Sx=1)
• 10 One Leg Glute Bridges (Dx+Sx=1)

METCON

8 giri di (TIME CAP 25'):

• 20 Sit-Ups
• 15 Chair Step-Ups
• 10 KB One Arm Bent Over Row (Per braccio)
• 5 Burpees

CORE WORK

3 giri di:

• 1' Plank Hold
• 1' Reverse Plank Hold
• 1' Russian Twists

Cross Training Day 29.12.2020

WARM UP
3 giri di:

• 30 Jumping Jacks
• 25 Flutter Kicks
• 20 Air Squats

METCON

10 giri di:

• 5 Push-Ups HR
• 10 Affondi Posteriori (per gamba)
• 15 Chair Dips
• 20 Alt. Leg V Sit-Ups

CORE WORK

6 giri di:

• 30" Crunches
• 30" Scissors Kicks
• 30" Plank Hold

Cross Training Day 28.12.2020

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

Cross Training Day 24.12.2020

WARM UP

• 20 Jumping Jacks
• 15 Supermen
• 10 Alt. Leg Raises

METCON
"12 HOURS TO XMAS" (TIME CAP 25'):

• 1 KB One Arm Snatch (per braccio) 
• 2 KB Goblet Squats  
• 3 Burpees
• 4 KB American Swings
• 5 Push-Ups HR  
• 6 Jumping Lunges (Dx+Sx=1) 
• 7 V Sit-Ups 
• 8 Chair Dips
• 9 Chair Step-Ups
• 10 KB SDHP 
• 11 Hollow Kicks
• 12 Mountain Climbers (Dx+Sx=1) 

Il circuito va eseguito come la canzone "12 giorni a Natale", partendo dal primo esercizio e aumentando un esercizio ogni giro (ripetendo i precedenti). Es. primo giro 1 Snatch, 2° giro 2 GS and 1 Snatch, 3° giro 3 BU, 2 GS and 1 Snatch.....e così via :)

CORE WORK

• 50 Crunches Completi
• 50 Russian Twists (Dx+Sx=1)
• Max Plank Hold

Cross Training Day 22.12.2020

WARM UP
3 giri di:

• 15 Air Squats
• 15 Leg Raises
• 15 Shoulder Taps

METCON
40 giri (40" lavoro - 20" pausa) di:
(TIME CAP 25')

• 1 Sprawl
• 2 Push-Ups HR
• 3 Sit-Ups
• 4 Pistol Squats (Dx+Sx=2)

CORE WORK

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

• Lateral Plank Hold (Dx)
• Lateral Plank Hold (Sx)

Cross Training Day 21.12.2020

WARM UP
3 giri di:

• 20 Glute Bridges
• 15 Russian Twists
• 10 Shoulder Taps

METCON
AMRAP 16' di:

• 5 Reverse Burpees
• 10 Push-Ups
• 15 Hollow Kicks
• 20 Chair Step-Ups
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

3 giri (30" ON - 30" OFF)

• Plank Hold
• Hollow Hold
• Crunches Completi

Cross Training Day 19.12.2020

WARM UP
3 giri di:

• 20 Jumping Jacks
• 15 Russian Twists
• 10 Plank To Push-Ups

METCON
DECK OF CARDS

• ♥ Sit-Ups 
• ♦️ KB Thrusters
• ♠️ Chair Dips
• ♣️ Mountain Climbers (x2)
• 🃏 30 KB Deadlifts

CORE WORK

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

• Crunches
• Reverse Crunches

Cross Training Day 18.12.2020

WARM UP
3 giri di:

• 10 Shoulder Taps
• 10 Mountain Climbers
• 10 Flutter Kicks

METCON
AMRAP 18' di:

• 1 Burpee (+1 rep ogni giro)
• 2 Sit-Ups (+2 reps)
• 3 Push-Ups (+3 reps)
• 4 Air Squats (+4 reps)

CORE WORK

4 giri (40" ON - 20" OFF)

• Plank Hold
• Crunches
• Russian Twists

Cross Training Day 17.12.2020

WARM UP

3 giri di:

• 20 Jumping Jacks
• 15 Air Thrusters
• 10 Shoulder Taps

METCON
TIME CAP 17' di:

• 50 KB Russian Swings
• 6 giri di:
• 20 Affondi Alternati (Dx+Sx=1)
• 15 V Sit-Ups
• 10 Plank To Push-Ups
• 50 KB Russian Swings

CORE WORK

3 giri di:

• AMRAP 2' di:
• Hollow Kicks
• Crunches
• 30" Pausa

Cross Training Day 16.12.2020

WARM UP
3 giri di:

• 15 Push-Ups
• 10 Affondi per gamba
• 5 Sprawls

METCON

HAPPY B.DAY BENNY

12 giri di (TIME CAP 24'):

• 6 KB One Arm Bent Over Row (per braccio)
• 12 Chair Dips
• 12 Reverse Burpees
• 12 Chair Step-Ups

CORE WORK

3 giri di:

• 1' Crunches
• 1' Reverse Crunches

Cross Training Day 15.12.2020

WARM UP
3 giri di:

• 15 Mountain Climbers (Dx+Sx=1)
• 15 Crunches
• 15 Air Squats

METCON

TIME CAP 20':
8 giri di 

• 16 KB SDHP
• 8 Sprawls

THEN NO REST

8 giri di:

• 8 KB One Arm Snatches (per braccio)
• 8 Jumping Lunges (Dx+Sx=1)

CORE WORK

4 giri (40" ON - 20" OFF)

• Hollow Kicks
• Russian Twists

Cross Training Day 14.12.2020

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Sit-Ups
• 10 Hollow Kicks

METCON
AMRAP 15' di:

• 20 Alt. Chair Pistol Squats 
• 10 KB One Arm Push Presses
• 20 Alt. Starfish Sit-Ups
• 10 KB One Arm Floor Presses

CORE WORK

3 giri (40" ON - 20" OFF)

• Crunches
• Plank Hold

Cross Training Day 13.12.2020

Finalmente al parco per una prova del CONTEST settimanale (ovviamente rispettando le disposizioni del DPCM in vigore), ci voleva....

WARM UP

• 400 mt. RUN

CONTEST

"-10"

6 giri di (TIME CAP 18'):

• 60 Double Unders/Mountain Climbers (Dx+Sx=1)
• 50 Sit-Ups
• 40 Air Squats
• 30 Push-Ups
• 20 Box Jumps
• 10 Burpees

A ogni giro si tolgono 10 ripetizioni per esercizio.

CORE WORK

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

• Russian Twists

Cross Training Day 11.12.2020

WARM UP
3 giri di:

• 10 Shoulder Taps
• 10 Jump Squats
• 10 Russian Twists

METCON

8 giri di (TIME CAP 25'):

• 20 Reverse Crunches
• 15 Chair Dips
• 10 KB One Arm Side Bent Row (per braccio)
• 5 Burpees

CORE WORK

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

• Flutter Kicks
• Sit-Ups

Cross Training Day 10.12.2020

WARM UP

4 giri di:

• 10 Jumping Jacks
• 10 Push-Ups
• 10 Alt. Leg Raises

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 10 Reverse Burpees
• Minuto 2: 20 Hollow Kicks
• Minuto 3: 20 Jumping Lunges
• Minuto 4: 30 Sit-Ups

CORE WORK

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

• Hollow Hold
• Superman Hold

RISULTATI CONTEST 05.12.2020

Cat. UNDER 40 F

Ludovica 8'54"

Cat. OVER 40 M

Andrea 8'31"

Cross Training Day 09.12.2020

WARM UP
3 giri di:

• 10 Plank To Push-Ups
• 10 Air Squats
• 10 Jumping Jacks

METCON

3 giri di (TIME CAP 20'):

• 50 Double Unders/Mountain Climbers (Dx+Sx=1)
• 40 Crossover V-Ups
• 30 Push-Ups
• 20 Affondi Posteriori Alternati (Dx+Sx=1)
• 10 KB One Arm Snatches (per braccio)

CORE WORK

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

• Russian Twists
• Crunches

Cross Training Day 08.12.2020

WARM UP
3 giri:

• 20 Clapping Jacks
• 15 Air Thrusters
• 10 Plank Jacks

METCON

"WEEKLY CONTEST"

10 giri di (TIME CAP 15'):

• 6 Burpees
• 12 KB SDHP @16M/12F Kg.

CORE WORK

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

• Crunches
• Hollow Kicks

Cross Training Day 07.12.2020

WARM UP
3 giri di:

• 10 Crossbody Mountain Climbers
• 10 Shoulder Taps
• 10 Russian Twists

METCON
AMRAP 20' di:

• 40 Double Unders/Mountain Climbers
• 30 Chair Step-Ups
• 20 V Sit-Ups
• 10 KB American Swings

CORE WORK

• 2' Plank Hold
• 75 Crunches Completi
• 75 Russian Twists

Cross Training Day 05.12.2020

WARM UP
3 giri di:

• 30" Russian Twists
• 30" Sprawls
• 30" Wall Squat Hold

METCON
AMRAP 16' di:

• 4 One Arm KB Clean&Presses (per braccio)
• 8 KB One Arm Side Bent Over (per braccio)
• 12 V Sit-Ups
• 16 Alt. Chair Pistol Squats (8 per gamba)

CORE WORK

3 giri (40" ON - 20" OFF)

• Crunches
• Reverse Crunches
• Superman

Cross Training Day 04.12.2020

WARM UP
3 giri di:

• 5 Sprawls
• 10 Shoulder Taps
• 15 Crunches

METCON

LADDER 10-1 (TIME CAP 15') di:

• KB American Swings
• Push-Ups HR
• KB Thrusters
• Sit-Ups
• Chair Step-Ups

CORE WORK

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

• Plank Hold
• Glute Bridges

Cross Training Day 03.12.2020

WARM UP
3 giri:

• 5 Inchworms
• 10 Push-Ups
• 15 Shoulder Taps

METCON

3 giri (TIME CAP 18') di:

• 50 Jumping Jacks
• 40 Alt. Lunges (Dx+Sx=2)
• 30 Hollow Kicks
• 20 Chair Dips
• 10 KB Floor Presses (per braccio)

CORE WORK

• 50 Scissors Kicks
• 100 Russian Twists
• 50 Sit-Ups

RISULTATI CONTEST 28.11.2020

Cat. UNDER 40 F

Ludovica 14'46"

Cat. OVER 40 M

Fabio 15'28"

Grazie a tutti i partecipanti. A sabato 05.12.2020.

Cross Training Day 02.12.2020

WARM UP
3 giri di:

• 20 Mountain Climbers
• 20 Affondi Alternati
• 20 Air Squats

METCON
AMRAP 18' di:

• 7 Sprawl
• 14 KB One Arm Side Bent Over (per braccio)
• 21 V Sit-Ups
• 28 Double Unders/Mountain Climbers

CORE WORK

• 100 Russian Twists
• 100 Crunches Completi

Cross Training Day 01.12.2020

WARM UP

3 giri di:

• 5 Jump Squats
• 10 Plank To Push-Ups
• 15 Crunches

METCON
EMOM 20' (4 giri totali):

• Minuto 1: 8 KB One Arm Snatches (per braccio)
• Minuto 2: 12 Burpees
• Minuto 3: 16 KB Goblet Squats
• Minuto 4: 20 Hollow Kicks
• Minuto 5: Riposo

CORE WORK

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

• Plank Hold
• Russian Twists