Cross Training Day 18-01-2019

STRENGHT

• 5x3 PUSH JERK
  

METCON

AMRAP 20'

• 50 Burpees
• 50 Sit-Ups
• 50 Push-Ups
• 50 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

COOL DOWN

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

• Hollow Hold
• Plank Hold

Cross Training Day 17-01-2019

SKILL

• 15' Lavoro su OVERHEAD SQUATS

METCON
5 giri di (TIME CAP 20'):

• 5 Overhead Squats @40/25 (90/55 lbs.)
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 Push-Ups HR
• 20 Double Unders

CORE WORK

4 giri di:

• 15 Toes To Bars
• 15 Russian Twists

Cross Training Day 15-01-2019

STRENGHT

• 5x5 Pull-Ups
  

METCON

AMRAP 12'

• 12 KB American Swings @24/16 Kg. (53/35 lbs.)
• 12 Toes To Bars
• 12 Burpees

COOL DOWN

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

• Crunches
• Reverse Crunches

Cross Training Day 14-01-2019

STRENGHT

• 5x5 Front Squats (con pausa 3" in max accosciata)
  

METCON

AMRAP 16'

• 16 Affondi alternati con bilanciere @40/25 Kg. (90/55 lbs.)
• 16 Sit-Ups
• 8 Push Presses @40/25 Kg. (90/55 lbs.)
• 8 Ring Dips

COOL DOWN

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

• Plank Hold
• Superman Hold

Cross Training Day 12-01-2019

WARM UP
AMRAP 10' (10 giri totali) di:

• 30" Sit-Ups
• 30" Riposo

METCON
3 giri di:

• 1' Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 1' KB American Swings @16/12 Kg. (35/25 lbs.)
• 1' Box Jumps @60/50 cm. (24/21 in.)
• 1' Hang Power Cleans @30/20 Kg. (65/45 lbs.)
• 1' Burpees
• 1' Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK

3 giri di:

• 1' Crunches
• 1' Reverse Crunches
• 1' Plank Hold

Cross Training Day 11-01-2019

WARM UP
AMRAP 10' (10 giri totali) di:

• 30" Air Squats
• 30" Riposo

METCON
5 giri di (TIME CAP 25'):

• 40 Double Unders
• 30 V Sit-Ups
• 20 Deadlift @BW/0,75 BW
• 10 Pull-Ups

CORE WORK

3 giri di:

• 20 Hollow Kick
• 20 Superman

Cross Training Day 10-01-2019

STRENGHT

• 5x3 Hang Power Cleans

METCON
4 giri di (TIME CAP 20'):

• 25 Thrusters @20/15 Kg. (45/35 lbs.)
• 25 Sit-Ups
• 25 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 25 Double Unders

CORE WORK

EMOM 8' di:

• MINUTI DISPARI: 45" Plank
• MINUTI PARI: 10 Toes To Bars