lunedì 6 dicembre 2021

Circuit Training 06.12.2021

WARM UP
3 giri di:

  • 10 Jump Squats
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Shoulder Taps

STRENGHT
  • 5x3 PUSH PRESSES (2' pausa tra sets)

METCON

TEAM WOD
(team da 2, gli atleti si alternano nelle ripetizioni)
AMRAP 20':
  • 55 Deadlifts
  • 55 Toes To Bars
  • 55 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 55 (per braccio) One Arm KB Push Presses @16/12 Kg. (35/25 lbs.)
RX'D = 100/65 Kg. (220/145 lbs.)
SCALED =
90/55 Kg. (200/125lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Alt. Leg Raises

 

venerdì 3 dicembre 2021

Circuit Training 03.12.2021

WARM UP
3 giri:

  • 5 Inchworms
  • 10 Push-Ups
  • 15 Shoulder Taps
 
STRENGHT 
  • 5x3 CLEAN & PRESS (ogni 2')

METCON

10 giri (TIME CAP 15') di:
  • 3 Clean & Presses
  • 3 Burpees OTB
  • 3 Toes To Bars
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED =
45/25Kg. (100/55 lbs.)

CORE WORK
  • 50 Scissors Kicks
  • 100 Russian Twists
  • 50 Sit-Ups

 

giovedì 2 dicembre 2021

Circuit Training 02.12.2021

WARM UP
3 giri di:

  • 20 Mountain Climbers (Dx+Sx=1)
  • 20 Affondi Alternati
  • 20 Air Squats

METCON
4 giri di (2' di pausa tra i round):
  • AMRAP 4' di:
    • 5 Wall Climbs
    • 10 Pistol Squats alternati (5 per gamba)
    • 15 Toes To Bars

CORE WORK
  • 100 Russian Twists (Dx+Sx=1)
  • 100 Crunches Completi

 

mercoledì 1 dicembre 2021

Circuit Training 01.12.2021

WARM UP
3 giri di:

  • 5 Jump Squats
  • 10 Plank To Push-Ups
  • 15 Crunches

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 20 KB American Swings
  • Minuto 2: 12 Burpees
  • Minuto 3: 16 KB Goblet Squats
  • Minuto 4: 24 Sit-Ups
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED =
16/12 Kg. (35/26 lbs.)
BEGINNER =
12/8 Kg. (26/18 lbs.)

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

 

martedì 30 novembre 2021

Circuit Training 30.11.2021

WARM UP
3 giri di:

  • 5 Tuck Jumps
  • 10 Plank Jacks
  • 15 Sit-Ups

STRENGHT
  • 5-5-3-3-1-1 CLEANS (1'30" pausa tra sets)

METCON

TEAM WOD
(team da 2, gli atleti si alternano gli esercizi)
AMRAP 15':
  • 9 Power Cleans
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 21 Sit-Ups
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED =
45/27,5 Kg. (100/60lbs.)
BEGINNER =
40/25Kg. (90/55 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crossbody Toe Taps
  • V Sit-Ups

 

lunedì 29 novembre 2021

Circuit Training 29.11.2021

WARM UP
3 giri di:

  • 10 Plank Jacks
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Air Squats


METCON
TEAM WOD
(team da 2, gli atleti alternano negli esercizi)
8 giri di (TIME CAP 30'):

  • 5 Burpees
  • 10 Front Squats
  • 15 Push-Ups HR
  • 20 Affondi Alternati con Bilanciere
  • 25 Sit-Ups

RX'D =  40/27,5 Kg. (90/65 lbs.)
SCALED = 35/25Kg. (80/60 lbs.)
BEGINNER = 30/22,5 Kg. (65/55 lbs.)


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

 

venerdì 26 novembre 2021

Circuit Training 26.11.2021

WARM UP
3 giri di:

  • 3 Roll-Ups
  • 9 Push-Ups
  • 15 Clapping Jacks
 
STRENGHT 
  • 5-5-3-3-1-1 OVERHEAD SQUATS


METCON
10 giri di (TIME CAP 20'
):

  • LADDER 1-10 Deadlifts @80/55 (175/120 lbs.)
  • LADDER 10-1 Toes To Bars
  • 20 Double Unders (50 Singles)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold
  • Penguins