Circuit Training 19.10.2021

WARM UP
3 giri di:

• 10 Shoulder Taps
• 15 Crunches
• 30 Lateral Hops

STRENGHT

• 5-5-3-3-1-1 FRONT SQUATS
  

METCON
AMRAP 15':

• 10 Burpees
• 20 Ball Slams @15/10 Kg. (33/22 lbs.)
• 30 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK

• 100 Sit-Ups @10/5 Kg. (22/11 lbs.)

 

Circuit Training 18.10.2021

WARM UP
3 giri:

• 10 Squat Jumps
• 10 Push-Ups
• 10 Sit-Ups Gambe Tese

STRENGHT

• 7-7-5-5-3-3-3 HANG POWER CLEANS (1'30" pausa tra sets)
  

METCON
30-20-10 ripetizioni di (TIME CAP 15'):

• KB SDHP
  
• Sit-Ups
• KB Alt. Goblet Reverse Lunges
  
• Sit-Ups

RX'D = 32/24 Kg. (75/53 lbs.)
SCALED = 24/16 Kg. (53/35 lbs.)
BEGINNER = 16/12 Kg. (35/27 lbs.)

CORE WORK

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

• Side Plank Hold

 

Circuit Training 01.10.2021

WARM UP
5 giri di:

• 5 Push-Ups
  
• 10 Air Squats
  
• 15 Sit-Ups
  

METCON
5 giri (TIME CAP 20') di:

• 4 Hang Power Snatch
• 8 Front Squats
• 12 KB Sumo Deadlift High Pulls @32/24 Kg. (53/35 lbs.)
• 16 V Sit-Ups
• 20 Double Unders/Tuck Jumps

RX'D =  @40/27,5 Kg. (90/60 lbs.)
SCALED = @35/22,5 Kg. (80/50 lbs.)

CORE WORK

5 giri di:

• 10 Toes To Bars
  
• 20 Russian Twists (Dx+Sx=1)

 

Circuit Training 30.09.2021

WARM UP
3 giri di:

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

METCON
AMRAP 15' di:

• 3 [1 Pull-Up + 1 Toes To Bar (MOD 2 Ring Rows + 2 V Sit-Ups)]
• 10 Air Squats (+10 ogni giro)

CORE WORK

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

• Hollow Hold
• Penguins

 

 

Circuit Training 29.09.2021

WARM UP
3 giri di:

• 15 Air Squats
  
• 15 Leg Raises
  
• 15 Shoulder Taps
  

METCON
AMRAP 15' di:

• 3 Wall Climbs
• 6 One Arm KB Snatches (per braccio)
• 9 OH Lunges con disco @20/15 Kg. (35/25 lbs.)
  
• 12 Toes To Bars

RX'D =  KB @24/16 Kg. (53/35 lbs.)
SCALED = KB @16/12 Kg. (35/27 lbs.)

CORE WORK
4 giri di (45" ON - 15" OFF):

• Plank Hold
• Crunches
• Double Unders

 

Circuit Training 28.09.2021

WARM UP
3 giri di:

• 10 Air Thrusters
• 10 Russian Twists
  
• 10 Push-Ups

METCON
5 giri di (TIME CAP 20'):

• 5 Hang Power Cleans
• 5 Push Presses
• 5 Box Jumps Over @60/50 cm. (24/20 in.)
  
• 15 Sit-Ups
• 15 Push-Ups HR
• 30 Double Unders (x2 Singles) 

RX'D = @50/30 Kg. (110/65 lbs.)
SCALED = @45/25 Kg. (100/55 lbs.)

CORE WORK

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

• Hollow Hold
• Crunches

 

Circuit Training 27.09.2021

WARM UP
3 giri di (1' riposo):

• 10 Power Cleans @20/15 Kg. (35/25 lbs.)
  
• 10 Shoulder Press
  
• 10 Front Squats

METCON
AMRAP 24' of:

• 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 10 Ball Slams @15/10 Kg. (35/25 lbs.)
  

Uno esegue nel minuto gli esercizi mentre l'altro rimane in posizione di plank per il tempo occorrente, al minuto successivo si cambiano i ruoli.

 

CORE WORK

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

• Sit-Ups
• Mountain Climbers