giovedì 31 dicembre 2020

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

mercoledì 30 dicembre 2020

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

martedì 29 dicembre 2020

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


lunedì 28 dicembre 2020

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



giovedì 24 dicembre 2020

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



martedì 22 dicembre 2020

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)



lunedì 21 dicembre 2020

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

sabato 19 dicembre 2020

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




venerdì 18 dicembre 2020

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

    giovedì 17 dicembre 2020

    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

    mercoledì 16 dicembre 2020

    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

    martedì 15 dicembre 2020

    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



      lunedì 14 dicembre 2020

      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



      domenica 13 dicembre 2020

      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



      venerdì 11 dicembre 2020

      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

      giovedì 10 dicembre 2020

      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"


      mercoledì 9 dicembre 2020

      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



      martedì 8 dicembre 2020

      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



      lunedì 7 dicembre 2020

      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

      sabato 5 dicembre 2020

      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


      venerdì 4 dicembre 2020

      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


      giovedì 3 dicembre 2020

      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.

      mercoledì 2 dicembre 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


      martedì 1 dicembre 2020

      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