Cross Training Day 08-07-2020

WARM UP
3 giri di:

• 10 KB Russian Swings @16/12 Kg. (35/25 lbs.)
• 10 KB SDHP
• 10 KB Thrusters

METCON
TEAM WOD (x2: si alternano le ripetizioni, ma lavora un solo atleta per volta)
TIME CAP 20':

• 250 Double Unders/Jumping Jacks
• 200 V Sit-Ups
• 150 Jumping Lunges (Dx+Sx=1)
• 100 Push-Ups
• 80 Burpees
• 60 Double KB Floor Presses @16/12 Kg. (35/25 lbs.)

CORE WORK

DOUBLE TABATA (40" lavoro - 20" pausa x 8 giri)

• Hollow Kicks
• Russian Twists

Cross Training Day 07-07-2020

WARM UP
3 giri di:

• 20 Double Unders
• 15 Sit-Ups
• 10 Shoulder Taps

METCON
5 giri di:
E3MOM (ogni 3'):

• 25 Double Unders/Jumping Jacks
• 10 Push Presses @40/25 Kg. (90/55 lbs.)
• 10 Toes To Bars
• 10 Front Squats @40/25 Kg. (90/55 lbs.)

CORE WORK

3 giri di:

• 30" Plank Hold
• 30" Side Plank Hold (Dx)
• 30" Side Plank Hold (Sx)
• 30" Riposo

Cross Training Day 06-07-2020

WARM UP
3 giri di:

• 4 Inchworms
• 8 Jump Squats 
• 12 Hollow Kicks

METCON
10 giri di (TIME CAP 25'):

• 10 Ball Slams @15/10 Kg.(33/22 lbs.)
• 10 KB SDHP @32/24 Kg.(70/53 lbs.)
• 10 Sprawls
• 10 Reverse Burpees

CORE WORK

5 giri di:

• 40" Sit-Ups
• 40" Scissor Kicks
• 40" Double Unders/Jumping Jacks

Cross Training Day 04-07-2020

WARM UP
3 giri di:

• 10 Shoulder Taps
• 10 Mountain Climbers
• 10 Sit-Ups

METCON
TEAM WOD (x2 si alterna il lavoro ogni 30")
6 giri di:

• Max Reps Burpees
• Max Reps KB American Swings @24/16 Kg. (53/35 lbs.)
• Max Reps Box Dips
• Max Reps V Sit-Ups

CORE WORK

3 giri (40" lavoro - 20" pausa)

• Double Unders
• Crunches
• Flutter Kicks

Cross Training Day 03-07-2020

WARM UP
2 giri di:

• 15 V Sit-Ups
• 9 Sprawls
• 3 Wall Climbs

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
AMRAP 10' di:

• 10 Pull-Ups/Elevated Feet Ring Rows
• 30 Double Unders (75 Singles)

RIPOSO 2'

AMRAP 10' di:

• 10 Toes To Bars
• 10 One Arm KB OH Reverse Lunges @16/12 Kg. (35/26 lbs.)

CORE WORK

3 giri di:

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

Cross Training Day 02-07-2020

WARM UP
3 giri di:

• 15 KB Russian Swings @16/12 Kg,
• 15 Air Squats
• 15 Shoulder Taps

METCON
3 giri di:

• 1' Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• 1' Box Jumps Over @60/50 cm. (24/21 in.)
• 1' Sit-Ups
• 1' KB Alt. One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 1' Double Unders
• 1' Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK

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

• Alt. One Leg V Sit-Ups
• Hollow Hold

Cross Training Day 01-07-2020

WARM UP
3 giri di:

• 20 Clapping Jacks
• 15 Russian Twists (Dx+Sx=1)
• 10 Push-Ups

METCON
8 giri di (TIME CAP 10'):

• 8 KB One Arm Thrusters @20/12 Kg. (45/25 lbs.)
• 8 Toes To Bars

Riposo fino al 10' POI

8 giri di (TIME CAP 10'):

• 8 KB One Arm Suitcase Deadlifts @32/24 Kg. (70/53 lbs.)
• 8 Jumping Lunges (Dx+Sx=1)

CORE WORK

40-30-20-10 ripetizioni di:

• Crossbody Toe Touches (Dx+Sx=1)
• Sit-Ups