Circuit Training 17.05.2022

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:

• 4 Hang Squat Cleans @50/35 Kg. (110/75 lbs.)
  
• 4 Burpees Over The Bar
• 4 Toes To Bars
• 4 Wall Climbs
  

CORE WORK

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

• Russian Twists
  
• Sit-Ups

 

Circuit Training 16.05.2022

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Sit-Ups
• 20 Clapping Jacks
  

STRENGHT

• 5x5 POWER CLEANS (ogni 2')
  

 

METCON
AMRAP 18' di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 20 Toes To Bars
  
• 30 Wall Ball Shots @10/8 Kg. (22/18 lbs.) 
• 40 V Sit-Ups 
• 50 Double Unders (x3 Singles) 
• 40 Push-Ups HR 
• 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Burpees

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

 

Circuit Training 14.05.2022

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Affondi Camminando
• 15 Jumping Plank
  

METCON
AMRAP 18' di:

• 40 Jumping Jacks
  
• 30 Leg Raises
  
• 20 Alt One Arm Russina Swings @16/12 Kg. (35/26 lbs.)
  
• 10 Alt. Bench Pistol Squats
  

CORE WORK

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

• Mountain Climbers
• V Sit-Ups

 

Circuit Training 13.05.2022

WARM UP
3 giri di:

• 20 Clapping Jacks
  
• 15 Crunches
  
• 10 Affondi Alternati
  

METCON
5 giri di (TIME CAP 30'):

• 2 Power Cleans @50/30 Kg. (110/65 lbs.)
• 4 Front Squats @50/30 Kg. (110/65 lbs.)
• 8 Burpees
• 16 Toes To Bars
• 32 Push-Ups

 

CORE WORK

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

• Reverse Crunches
• Glute Bridges

 

Circuit Training 12.05.2022

WARM UP
3 giri di:

• 25 Jumping Jacks
  
• 15 Air Thrusters
  
• 5 Burpees
  

METCON
TIME CAP 25':

• 50 Air Squats
  
• 10 giri di:
  
  • 5 Push-Ups
    
  • 10 Affondi Alternati (Dx+Sx=1)
    
  • 15 Hollow Kicks
    
• 50 Air Squats
  

CORE WORK

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

• V Sit-Ups

 

Circuit Training 10.05.2022

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Crunches
  
• 10 Shoulder Taps
  

METCON

• AMRAP 12' di:
• 10 KB SDHP @32/24 Kg. (70/53 lbs.)
  
• 20 Push-Ups
• 30 Sit-Ups
• NO REST
• AMRAP 5' di:
  • 5 Box Jumps @75/60 cm. (30/24 in.)
  • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CORE WORK

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

• Pinguini
• Russian Twists

 

Circuit Training 09.05.2022

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

• Air Squats
  
• Mountain Climbers Incrociati
  

METCON
AMRAP 20' di:
LADDER 1-2-3-4-.....

• Ball Slams @15/10 Kg. (33/22 lbs.)
  
• Sit-Ups
  
• Affondi Alternati (Dx+Sx=1)
  

CORE WORK

5 giri di:

• 45" Hollow Kicks
• 45" Jumping Jacks