Cross Training Day 17-04-2019

STRENGHT

• 5x5 HANG POWER CLEANS

METCON

"BUON 15° COMPLEANNO BEA" (TIME CAP 25')

• LADDER 1-14 Front Squats @45/30 Kg. (100/65 lbs.)
• LADDER 14-1 Toes To Bars

CORE WORK
4 giri di:

• 20 Sit-Ups
• 30 Reverse Crunches

Cross Training Day 16-04-2019

STRENGHT

• 5x3 BEAR COMPLEX

METCON

"BUON 15° COMPLEANNO BEA" (TIME CAP 25')

• LADDER 1-14 Front Squats @45/30 Kg. (100/65 lbs.)
• LADDER 14-1 Toes To Bars

CORE WORK
4 giri di:

• 20 Sit-Ups
• 30 Reverse Crunches

Cross Training Day 15-04-2019

STRENGHT

• 5x3 BEAR COMPLEX

METCON
AMRAP 15' of:

• 1 COMBO 1 OH Squat + 2Affondi alternati con disco (Dx+Sx) @20/15 Kg. (45/35 lbs.)  (+1 rep ogni giro)
• 2 Burpees (+2 reps)
• 3 KB American Swings @24/16 Kg. (53/35 lbs.) (+3 reps)
• 4 KB SDHP  @24/16 Kg. (53/35 lbs.) (+4 reps)
• 5 V Sit-Ups (+5 reps)

CORE WORK
4 giri di:

• 10 Toes to Bars
• 30 Double Unders

Cross Training Day 13-04-2019

SKILL

• HANDSTANDS

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 30' di:

• 50 Deadlifts @80/50 Kg. (195/110 lbs.)
• 50 Burpees OTB
• 50 Front Squats @40/25 kg. (90/55 lbs.)
• 50 Toes To Bars
• 100 Double Unders (x2 Singles)

COOL DOWN

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

• Sit-Ups
• Reverse Crunches

Cross Training Day 12-04-2019

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

• Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

METCON
10 giri di (TIME CAP 25'):

• 5 Power Cleans @50/35 Kg. (110/80 lbs.)
• 10 Toes To Bars
• 15 Push-Ups
• 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 11-04-2019

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

• Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

METCON
10 giri di (TIME CAP 25'):

• 5 Power Cleans @50/35 Kg. (110/80 lbs.)
• 10 Toes To Bars
• 15 Push-Ups
• 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 10-04-2019

STRENGHT

• 5x5 OVERHEAD SQUATS

METCON

TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
(TIME CAP 25'):

• 10 Burpee Box Jumps @60/50 cm. (24/21 in.)
• 20 Burpees
• 30 Pull-Ups
• 40 Toes To Bars
• 50 V Sit-Ups
• 60 Push-Ups
• 70 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 60 Push-Ups
• 50 V Sit-Ups
• 40 Toes To Bars
• 30 Pull-Ups
• 20 Burpees
• 10 Burpee Box Jumps @60/50 cm. (24/21 in.)

COOL DOWN

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

• Reverse Crunches
• Superman Hold