Circuit Training 27.04.2024

WARM UP
3 giri di:

• 20 Air Squats
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 Push-Ups
  

METCON
EMOM 18' (6 giri totali):

• Minuto 1: 10 Curtis P. con disco @15/10 Kg. (35/25 lbs.)
• Minuto 2: 20 V Sit-Ups
• Minuto 3: 20 KB SDHP @24/16 Kg. (55/35 lbs.)

CORE WORK

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

• Hollow Hold
• Superman Hold

Circuit Training 26.04.2024

WARM UP
4 giri di:

• 5 Squat Jumps
  
• 10 Shoulder Taps (Dx+Sx=1)
  
• 15 Sit-Ups
  

METCON
TEAM WOD (x2, si alternano esercizi)
8 giri di (TIME CAP 25'): 

• 5 Inverted Burpees
• 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Affondi con disco OH @20/15 Kg. (45/33 lbs.)
• 25 Sit-Ups

CORE WORK
4 giri di (TIME CAP 4'):

• 6 V Sit-Ups
  
• 12 Russian Twists (Dx+Sx=1)
• 18 Crunches

Circuit Training 24.04.2024

WARM UP
4 giri di:

• 30 Jumping Jacks
• 10 Sit-Ups
• 10 Hollow Kicks

METCON
TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
AMRAP 20' di: 

• 3 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
• 6 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 9 Toes To Bars
• 12 Push-Ups HR
• 15 Double Unders (SUB Tuck Jumps)

CORE WORK

4 giri di:

• 30 Mountain Climbers (Dx+Sx=1)
• 20 Russian Twists (Dx+Sx=1)

Circuit Training 23.04.2024

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Crunches
  
• 10 Shoulder Taps (Dx+Sx=1)
  

METCON
TEAM WOD (x2)
AMRAP 20' di:

• 50 Pull-Ups/Ring Rows
• 100 Push-Ups HR
• 150 V Sit-Ups
• 200 Air Squats

Gli atleti si suddividono come vogliono le ripetizioni, lavora però uno alla volta.

CORE WORK

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

• Penguins
  
• Russian Twists

Circuit Training 22.04.2024

WARM UP
4 giri:

• 30 Lateral Hops
• 20 Leg Raises
• 10 Crunches

METCON
E3MOM di: (5 giri totali)

• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
• 20 Sit-Ups
• 15 KB American Swings @24/16 Kg, (53/35)
• 15 Push-Ups HR

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

 

Circuit Training 20.04.2024

WARM UP
4 giri:

• 5 Jump Squats
  
• 10 Shoulder Taps (Dx+Sx=1)
  
• 15 Crunches
  

METCON
5 giri totali di (TIME CAP 20'):

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Burpees OTB
• 15 Toes To Bars

 

CORE WORK

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

• Plank Hold
• Leg Raises

 

Circuit Training 19.04.2024

WARM UP
3 giri di:

• 25 Double Unders
  
• 10 Affondi (Dx+Sx=1)
• 5 Sprawls

METCON

AMRAP 18' di:

• 3 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
• 6 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 9 Toes To Bars
• 12 Burpees Over The Bar
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)

CORE WORK

5 giri di:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank Hold