mercoledì 22 marzo 2023

Circuit Training 22.03.2023

WARM UP
4 giri:

  • 1' Crunches
  • 1' Alt. Leg Raises
  • 30" Plank Hold

METCON
AMRAP 18' di:
  • 6 KB One Arm Complex (3 per braccio) @16/12 Kg. (35/26 lbs.)
  • 12 Hollow Kicks
  • 18 Double Unders/ Tuck Jumps

1 KB COMPLEX = Clean + Press + OH Rear Lunge Dx + OH Rear Lunge Sx


CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Flutter Kicks
  • Sit-Ups

 

 

martedì 21 marzo 2023

Circuit Training 21.03.2023

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

SKILL
  • 15' Pratica SNATCHES

METCON
5 giri di (TIME CAP 15'):
  • 10 Sprawls
  • 10 Box Jumps @60/50 cm. (24/21 in.)
  • 20 V Sit-Ups
  • 20 Crossboby Toe Taps (Dx+Sx=1)

CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Plank Hold
  • Russian Twists

 

lunedì 20 marzo 2023

Circuit Training 20.03.2023

WARM UP
4 giri di:

  • 12 Shoulder Taps
  • 8 Glute Bridges
  • 4 Sprawls

SKILL
  • 15' Pratica TOES TO BARS

METCON
"CHIEF"
5 giri (1' pausa tra i round)
AMRAP 3' di:
  • 3 Power Cleans @60/40 Kg. (135/90 lbs.)
  • 6 Push-Ups
  • 9 Air Squats

CORE WORK
3 giri di:
  • 30 Double Unders
  • 30 Alt. Leg Raises
  • 30 Crunches

 

venerdì 17 marzo 2023

Circuit Training 17.03.2023

WARM UP
4 giri:

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

METCON
E2MOM
10 giri (totale 20'):
  • 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.) dal 6°giro 10 Wall Ball Shots
  • 15 Sit-Ups
  • Max Cal. SKY ERG/ASSAULT BIKE

Il punteggio è dato dalla somma delle calorie.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups
  • Side Plank Hold

 

giovedì 16 marzo 2023

Circuit Training 16.03.2023

WARM UP
3 giri:

  • 25 Jumping Jacks
  • 15 Air Thrusters
  • 5 Burpees

METCON
TEAM WOD (x2: si alternano i giri completi)
AMRAP 18':
  • 12M/10F Cal. Assault Bike/Sky Erg
  • 3 Pull-Ups
  • 6 Push-Ups HR

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups
  • Reverse Sit-Ups

 

mercoledì 15 marzo 2023

Circuit Training 15.03.2023

WARM UP
3 giri di:

  • 5 Roll-Ups
  • 9 Push-Ups
  • 15 Clapping Jacks


STRENGHT

  • 5x8 SQUAT CLEANS

METCON
AMRAP 15' di:
  • 3 Push Presses @50/30 Kg. (110/65 lbs.)
  • 6 Toes To Bars/12 V Sit-Ups
  • 10 Air Squats (+10 ogni giro)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Hollow Hold
  • Penguins

 

martedì 14 marzo 2023

Circuit Training 14.03.2023

WARM UP
3 giri di:

  • 5 Roll-Ups
  • 9 Push-Ups
  • 15 Clapping Jacks


STRENGHT

  • 5x8 SQUAT CLEANS

METCON
AMRAP 15' di:
  • 3 Push Presses @50/30 Kg. (110/65 lbs.)
  • 6 Toes To Bars/12 V Sit-Ups
  • 10 Air Squats (+10 ogni giro)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Hollow Hold
  • Penguins