Circuit Training 24.06.2022

WARM UP
4 giri di:

• 30" Russian Twists
• 30" Leg Raises
  
• 30" Air Squats

METCON
5 giri di:

• 5 Burpees
  
• 10 Push-Ups HR
• 15 Sit-Ups
  
• 20 Jumping Lunges (Dx+Sx=1)
• 25 Jumping Jacks
  

CORE WORK

TABATA (20" ON - 10" OFF x 8 giri):

• V Sit-Ups
  
• Penguins

 

Circuit Training 23.06.2022

WARM UP
3 giri di:

• 20 Clapping Jacks
  
• 15 Pinguini (Dx+Sx=1)
• 10 Push-Ups

METCON
4 giri di (40" lavoro-20"riposo):

• Assault Bike
  
• KB SDHP
  
• V Sit-Ups
  
• Affondi alternati con OH Plate
• Box Jumps
  

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
TABATA (20" ON - 10" OFF x 4 giri):

• Russian Twists
  
• Toes To Bars

 

Circuit Training 22.06.2022

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 20 Air Squats
  
• 20 Crunches
  

METCON
AMRAP 15' di:

• 5 Sprawls
  
• 10 Push-Ups HR
• 15 Hollow Kicks
  
• 20 KB Z Presses a 2 mani
  

CORE WORK

4 giri (40" ON - 20" OFF)

• Hollow Hold
• Plank Hold

 

Circuit Training 21.06.2022

WARM UP
3 giri di:

• 10 Push-Ups
• 15 Crunches
• 20 Jumping Jacks

METCON
4 giri di (TIME CAP 20'):

• 10 KB Clean & Press
  
• 15 Jumping Lunges (Dx+Sx=1)
  
• 20 Hip Thrusts
  
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

 

Circuit Training 16.06.2022

WARM UP
3 giri di:

• 5 Inchworms
• 10 Shoulder Taps
• 15 Air Squats

METCON
AMRAP 18' di:

• 40 Mountain Climbers (Dx+Sx=1)
  
• 30 Alt. V Sit-Ups
  
• 20 Chairs Dips
  
• 10 Rear Lunges
  

CORE WORK

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

• Glute Bridges
  
• Leg Raises

 

 

Circuit Training 15.06.2022

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Russian Twists
  
• 10 Affondi Posteriori
  

METCON
AMRAP 18' di:

• 30 KB SDHP
  
• 30 Hip Thrusts @75/50 Kg. (165/110 lbs.)
  
• 30 V Sit-Ups
  
• 30 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  

CORE WORK

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

• Hollow Kicks
  
• Crunches

 

 

Circuit Training 14.06.2022

WARM UP
3 giri di:

• 20 Clapping Jacks
  
• 15 Pinguini (Dx+Sx=1)
• 10 Push-Ups

METCON
4 giri di (40" lavoro-20"riposo):

• Rubber Band Deadlifts
• Sprawls
  
• Chair Alt. Pistol Squats
  
• Sit-Ups

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):

• Russian Twists
  
• Plank Hold