Cross Training Day 08-06-2019

WARM UP

• 500 m. Corsa

METCON 
"BUON ANNIVERSARIO COACH"
TIME CAP 30'

• 100 KB SDHP @32/24 Kg. (70/55 lbs.)
• 17 Burpees
• 100 Jumping Lunges (Dx+Sx=1)
• 17 Burpees
• 100 Sit-Ups
• 17 Burpees
• 100 Push-Ups

CORE WORK

TABATA (20" lavoro - 10" pausa x 4 giri)

• Double Unders
• Plank Hold

Cross Training Day 07-06-2019

STRENGHT

• 4X1 "MACHO MAN" COMBO

Macho Man combo è composta da 3 Power Cleans + 3 Front Squats + 3 Push Presses

METCON
50-40-30-20-10 ripetizioni di  (TIME CAP 20'):

• Push-Ups
• Affondi camminando (DX+SX=1)
• V Sit-Ups

COOL DOWN

3 giri di:

• 50 Double Unders
• 50 Crunches

Cross Training Day 06-06-2019

SKILL

• 15' HANDSTAND

METCON 
TIME CAP 15'

• 25 Front Squats @50/30 Kg. (110/65 lbs.)
• 50 Box Jumps @60/50 cm. (24/21 in.)
• 75 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 100 Air Squats

CORE WORK

TABATA (20" lavoro - 10" pausa x 4 giri)

• Plank Hold
• Hollow Kicks

Cross Training Day 05-06-2019

STRENGHT

• 5-4-3-2-2 BENCH PRESS

METCON
4 rounds di  (TIME CAP 22'):

• 500 mt. Corsa
• 20 KB American Swings @24/16 Kg. (55/35 lbs.)
• 20 Sit-Ups
• 20 Push-Ups

CORE WORK

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

• Double Unders
• V Sit-Ups

Cross Training Day 04-06-2019

STRENGHT

• 5x3 FRONT SQUATS

METCON
5 rounds di  (TIME CAP 20'):

• 10 KB Snatch per braccio  @16/12 Kg. (1/0.75 pood)
• 20 Sit-Ups
• 30 Air Squats
• 40 Double Unders/Tuck Jumps

CORE WORK

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

• Russian Twist
• Hollow Hold

Cross Training Day 03-06-2019

STRENGHT

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

• Deadlift @50/30 Kg. (110/65 lbs.)

METCON
TEAM WOD "HAPPY BIRTHDAY ANNALISA"
(team da 2)
3 giri di (TIME CAP 30'):

• 33 Double Unders/Tuck Jumps
• 33 KB SDHP @32/24 Kg. (2/1,5 pood)
• 33 V Sit-Ups
• 33 Affondi con disco @20/15 Kg. (45/33 lbs.) (sx+dx=1)
• 33 Burpees
• 33 Push-Ups
• 33 Toes To Bars

Nei primi 2 giri gli atleti si alternano nell'esecuzione degli esercizi, nel terzo giro si suddividono le ripetizioni.

CORE WORK

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

• Plank Hold

Cross Training Day 01-06-2019

METCON
"MURPH"

• 1 miglio corsa
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 miglio corsa

COOL DOWN

• Stretching