giovedì 4 agosto 2022

Circuit Training 04.08.2022

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
4 giri (40" lavoro - 20" pausa) di:
  • Alt. KB One Arm Russian Swings
  • Chair Dips
  • V Sit-Ups
  • Jumping Lunges

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Mountain Climbers

 


 

martedì 2 agosto 2022

Circuit Training 02.08.2022

WARM UP
3 giri di:

  • 10 Air Thrusters
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Shoulder Taps


METCON
AMRAP 18'
LADDER 3-6-9-12-15-.....
ripetizioni di:

  • KB SDHP
  • V Sit-Ups
  • Push-Ups HR
  • KB Arm Curls
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold
  • Crunches

 


 

giovedì 28 luglio 2022

Circuit Training 28.07.2022

WARM UP
3 giri:

  • 5 Squat Jumps
  • 10 Push-Ups
  • 15 Sit-Ups

METCON
EMOM 16' di:
  • Minuti DISPARI: 5 KB Goblet Squats + 6 Burpees
  • Minuti PARI: 5 KB Push Presses + 6 Affondi Posteriori (Dx+Sx=1)

CORE WORK
4 giri di:
  • 6 V Sit-Ups
  • 12 Russian Twists (Dx+Sx=1)
  • 18 Crunches

 

mercoledì 27 luglio 2022

Circuit Training 27.07.2022

WARM UP
4 giri di:

  • 30" Wall Squat Hold
  • 30" Pinguini
  • 30" Sprawls

METCON
4 giri (TIME CAP 16') di:
  • 5 Front Squats
  • 10 KB SDHP
  • 15 Sit-Ups
  • 20 Banded Glute Bridges con sovraccarico

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Russian Twists

 

martedì 26 luglio 2022

Circuit Training 26.07.2022

WARM UP
3 giri di:

  • 20 Plank Jacks
  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Sit-Ups

METCON
20-16-12-8-4 ripetizioni di (TIME CAP 20'):
  • Hollow Kikcs
  • Push-Ups HR
  • KB Renegade Rows (per braccio)
  • KB Chair Step-Ups

CORE WORK
4 giri di:
  • 45" Plank Hold
  • 45" Russian Twists
  • 45" Air Squats


lunedì 25 luglio 2022

Circuit Training 25.07.2022

WARM UP
3 giri di:

  • 20 Mountain Climbers (Dx+Sx=1)
  • 15 Superman
  • 10 Alt. Leg Raises

METCON

  • 50 Russian Twists (Dx+Sx=1)
  • 6 giri di:
    • 20 Jumping Lunges (Dx+Sx=1)
    • 15 V Sit-Ups
    • 10 Plank To Push-Ups
  • 50 Russian Twists (Dx+Sx=1)

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

 


 

venerdì 22 luglio 2022

Circuit Training 22.07.2022

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Scissor Kicks
  • 15 Shoulder Taps

METCON
AMRAP 16' di:
  • 10 Jumping Lunges (Dx+Sx=1)
  • 15 Wall Ball Shots (OUTDOOR) / Sit-Ups A Gambe Tese (ONLINE)
  • 20 Sit-Ups A Gambe Tese (OUTDOOR) / KB SDHP (ONLINE)
  • 25 Mountain Climbers (Dx+Sx=1)

CORE WORK
40-30-20-10 ripetizioni di:
  • Star V-Ups
  • Crunches