Circuit Training 08.06.2023

WARM UP
3 giri di:

• 15 Mountain Climbers (Dx+Sx=1)
• 15 Crunches
• 15 Air Squats

METCON
5 giri (TIME CAP 25') di:

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 20 Sit-Ups
• 30 Single Unders
• 30 OH Lunges con disco @15/10 Kg. (33/22 lbs.)
  
• 20 Box Jumps @60/50 cm. (24/20 in.)
  
• 10 Push-Ups HR
  

CORE WORK

4 giri (40" ON - 20" OFF)

• Hollow Kicks
• Russian Twists

 

Circuit Training 07.06.2023

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
5 giri (40" lavoro - 20" pausa) di:

• KB SDHP @16/12 Kg. (35/26 lbs.)
  
• V Sit-Ups
• Push Presses @30/20 Kg. (65/45 lbs.)
  
• Ball Slams @15/10 Kg. (33/22 lbs.)
  

CORE WORK

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

• Crunches
  
• Mountain Climbers

 

Circuit Training 06.06.2023

WARM UP
3 giri di:

• 20 Jumping Jack
• 15 Shoulder Taps (Dx+Sx=1)
  
• 10 Affondi Laterali

METCON
AMRAP 18' di:

• 4 Push Presses @35/25 Kg. (80/55 lbs.)
• 8 Power Cleans @35/25 Kg. (80/55 lbs.)
• 12 Alt. Barbell Lunges @35/25 Kg. (80/55 lbs.)
• 16 V Sit-Ups
• 20 Double Unders/Tuck Jumps

CORE WORK

• 100 Crunches
• 100 Reverse Crunches
• 100 Russian Twists (Dx+Sx=1)

 

Circuit Training 05.06.2023

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 15 Air Squats
  
• 20 Jumping Jacks
  

METCON
5 giri di (TIME CAP 25'):

• 5 Burpees OTB
• 10 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
• 15 Front Squats @45/30 Kg. (100/65 lbs.)
• 20 V Sit-Ups
• 25 Double Unders/Tuck Jumps

 

CORE WORK

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

• Russian Twists
  
• Alt.Leg Raises

 

Circuit Training 01.06.2023

WARM UP
4 giri di:

• 5 Reverse Burpees
  
• 10 Crunches Completi
  
• 15 Plank Jacks
  

METCON
EMOM 20' di:

• Minuti DISPARI: 22 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• Minuti PARI: 22 V Sit-Ups
  

Al minuto 5 - 10 - 15 -20 fare 11 Burpees. 

CORE WORK

4 giri di:

• 30" Star V-Ups
  
• 30" Russian Twists
  
• 30" Hollow Hold

 

Circuit Training 31.05.2023

WARM UP
4 giri di:

• 5 Inchworms
  
• 10 Reverse Sit-Ups
  
• 15 Jumping Jacks
  

METCON
EMOM 20' di:

• Minuti DISPARI: 22 Air Squats
  
• Minuti PARI: 22 Ring Rows

Al minuto 5 - 10 - 15 -20 fare 11 Burpees. 

CORE WORK

4 giri di:

• 30" Crunches
• 30" Reverse Crunches
• 30" Hollow Hold

 

Circuit Training 30.05.2023

WARM UP
3 giri di:

• 5 Sprawls
• 15 Hollow Kicks
• 25 Lateral Hops

METCON
AMRAP 20':

• 20 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  
• 20 KB American Swings @16/12 Kg. (35/26 lbs.)
• 20 Push-Ups
• 20 Sit-Ups
• 20 Double Unders/Tuck Jumps
  

CORE WORK

6 giri (30" ON - 15" OFF) di:

• Plank Hold
• Alt. Leg Raises