Cross Training Day 08-04-2019

STRENGHT

• 5x3 THRUSTERS

METCON

TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
30-20-10 ripetizioni di (TIME CAP 15'):

• Burpees
• KB American Swings @24/16 Kg. (53/35 lbs.)
• Front Squats @40/27,5 Kg. (90/60 lbs.)
• Toes To Bars
• Push Presses @40/27,5 Kg. (90/60 lbs.)

COOL DOWN

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

• Crunches
• Superman Hold

Cross Training Day 06-04-2019

METCON

TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)

• 5' Box Step Ups @50/40 cm. (21/18 in.) con 2 Kettlebell @16/12 Kg. (35/26 lbs,) 
• 5' KB Sumo Deadlift High Pulls @32/24 Kg. (53/35 kg,)
• 5' V Sit-Ups
• 5' Double Unders
• 5' Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

Si conta il numero totale di ripetizioni nei vari esercizi.

COOL DOWN

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

• Hollow Kicks

Cross Training Day 05-04-2019

STRENGHT

• 1-1-1-1-1 CLEAN+FRONT SQUAT+JERK

METCON
21-15-9-15-21 ripetizioni di: (TIME CAP 15')

• Deadlift @70/50 Kg. (155/110 lbs.)
• Toes To Bars

COOL DOWN

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

• V Sit-Ups
• Air Squats

Cross Training Day 04-04-2019

STRENGHT

• 5x5 HANG SQUAT CLEANS

METCON
AMRAP 10' di:

• 40 Double Unders
• 10 KB Snatches a un braccio (per braccio)
• 10 Hanging L Raise

COOL DOWN

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

• Wall Crunches
• Russian Twists

Cross Training Day 03-04-2019

STRENGHT

• 5x5 HANG SQUAT CLEANS

METCON

AMRAP 8' di:

• 12 Push-Ups
• 10 Toes To Bars
• 8 Front Squats @40/25 Kg. (90/55 lbs.)

2' RIPOSO

AMRAP 8' di:

• 8 Push Presses @40/25 Kg. (90/55 lbs.)
• 10 V Sit-Ups
• 12 Jumping Lunges (Dx+Sx=1)

COOL DOWN

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

• Crunches
• Russian Twists

Cross Training Day 02-04-2019

STRENGHT

• 5x5 FRONT SQUATS

METCON
5 giri di (TIME CAP 25'):

• 5 Wall Climbs
• 10 Pull-Ups
• 15 Toes To Bars
• 20 Affondi alternati con disco @20/10 Kg. (45/25 lbs.)

COOL DOWN

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

• Russian Twists
• Plank Hold

Cross Training Day 01-04-2019

SKILL

• PULL-UPS

METCON
F.I.S.H.
OGNI 5' (4 giri totali) eseguire:

• 10 Front Squats @40/27,5 Kg. (90/60 lbs,)
• 10 Inverted Burpees
• 10 Sumo Deadlift High Pulls @40/27,5 Kg. (90/60 lbs,)
• 10 Handstand Push-Ups

CORE WORK

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

• Toes To Bars
• Sit-Ups