martedì 6 dicembre 2022

Circuit Training 06.12.2022

WARM UP
3 giri:

  • 30 Lateral Hops
  • 20 Leg Raises
  • 10 Push-Ups

METCON
4 giri di (TIME CAP 20'):
  • 10 Thrusters @40/27,5 Kg. (90/60 lbs.) 
  • 15 KB American Swings @24/16 Kg. (1.5/1 pood) 
  • 20 OH Walking Lunges with Plate @20/15 Kg. (45/33 lbs.) 
  • 25 Double Unders (x3 Singles)

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

 

lunedì 5 dicembre 2022

Circuit Training 05.12.2022

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
30-24-18-12-6 ripetizioni di (TIME CAP 28'):
  • DB Push Presses @10/6 Kg. (22/14 lbs.)
  • Burpees
  • Sit-Ups
  • DB Alt. Lunges @10/6 Kg. (22/14 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Alt. Star Sit-Ups
  • Mountain Climbers

 

venerdì 2 dicembre 2022

Circuit Training 02/03.12.2022

WARM UP
3 giri di:

  • 10 Push-Ups
  • 20 Affondi Alternati
  • 30 Glute Bridges

METCON
5 giri (TIME CAP 20') di:
  • 10 Front Squat @45/30 Kg. (100/65 lbs.) 
  • 10 Box Jumps @60/50 cm. (24/20 in.)
  • 10 Burpees
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches Completi
  • Russian Twists

  


giovedì 1 dicembre 2022

Circuit Training 01.12.2022

WARM UP
3 giri di:

  • 10 Air Thrusters
  • 10 Push-Ups
  • 10 Mountain Climbers (Dx+Sx=1)

METCON

AMRAP 16' di:
  • 3 Burpees
  • 6 Toes To Bars
  • 9 Wall Ball Shots @15/10 Kg. (33/22 lbs.)
  • 12 KB SDHP @24/16 Kg. (53/35 lbs.)

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

 

mercoledì 30 novembre 2022

Circuit Training 30.11.2022

WARM UP
4 giri di:

  • 10 Jumping Jacks
  • 10 Push-Ups
  • 10 Alt. Leg Raises

METCON

5 giri di (TIME CAP 25') di:
  • 5 Pull-Ups/Ring Rows
  • 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
  • 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 Sit-Ups
  • 25 Double Unders (x3 Singles)

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

 

martedì 29 novembre 2022

Circuit Training 29.11.2022

WARM UP
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Air Squats
  • Mountain Climbers Incrociati

METCON
5 giri di (TIME CAP 25'):
  • 5 Push Presses @40/27,5 Kg. (90/60 lbs.)
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 15 Toes To Bars
  • 20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
  • 25 Double Unders (x3 Singles)

CORE WORK
3 giri (40" lavoro - 20" pausa) di:
  • Jumping Jacks
  • Crunches
  • Flutter Kicks

 

lunedì 28 novembre 2022

Circuit Training 28.11.2022

WARM UP
3 giri di:

  • 10 Rear Lunges
  • 15 Crunches
  • 20 Clapping Jacks

METCON

6 giri (ogni 3 minuti) di:
  • 6 Reverse Burpees 
  • 10 DB Alt. Snatches @17,5/12,5 Kg. (38/28 lbs.) 
  • 14 Push-Ups HR 
  • 18 V Sit-Ups

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