giovedì 6 ottobre 2022

Circuit Training 06.10.2022

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Shoulder Taps
  • 15 Jump Squats


METCON

  • AMRAP 4' di:
    • 21 Double Unders (50 Singles)
    • 21 Push Presses @40/25 Kg. (90/45 lbs.)
    • 21 Burpees Over The Bar
  • 4' Riposo
  • AMRAP 4' di:
    • 15 Double Unders (35 Singles)
    • 15 Push Presses @40/25 Kg. (90/45 lbs.)
    • 15 Burpees Over The Bar
  • 4' Riposo
  • AMRAP 4' di:
    • 9 Double Unders (20 Singles)
    • 9 Push Presses @40/25 Kg. (90/45 lbs.)
    • 9 Burpees Over The Bar
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Mountain Climbers
  • V Sit-Ups

 

 

mercoledì 5 ottobre 2022

Circuit Training 05.10.2022

WARM UP
3 giri di:

  • 30" Rope Jumps
  • 30" Shoulder Taps
  • 30" Plank Hold

STRENGHT
  • 5x3 HANG SQUAT CLEANS

METCON
EMOM 18' (3 giri totali):
  • Minuto 1: 30 Double Unders/Mountain Climbers (Dx+Sx=1)
  • Minuto 2: 25 Sit-Ups
  • Minuto 3: 20 KB American Swings @16/12 Kg. (35/26 lbs.)
  • Minuto 4: 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • Minuto 5: 10 Squat Cleans @40/20 Kg. (90/45 Lbs.)
  • Minuto 6: Riposo

CORE WORK
  • 50 Hollow Kicks
  • 50 Russian Twists (Dx+Sx=1)

 

martedì 4 ottobre 2022

Circuit Training 04.10.2022

WARM UP

  • 5' Sky Erg

METCON
4 giri (TIME CAP 16') di:
  • 5 Burpees
  • 10 Front Squats
  • 15 Sit-Ups
  • 20 Alt. Rear Lunges

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

 


 

lunedì 3 ottobre 2022

Circuit Training 03.10.2022

Scusate la prolungata assenza, ma ero impegnato ad aprire ALTROTRAINING STUDIO, che da oggi è operativo.

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
5 giri (40" lavoro - 20" pausa) di:
  • KB SDHP @16/12 Kg. (35/26 lbs.)
  • V Sit-Ups
  • Push Presses @30/20 Kg. (65/45 lbs.)
  • Ball Slams @15/10 Kg. (33/22 lbs.)

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

 


 

giovedì 4 agosto 2022

Circuit Training 04.08.2022

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
4 giri (40" lavoro - 20" pausa) di:
  • Alt. KB One Arm Russian Swings
  • Chair Dips
  • V Sit-Ups
  • Jumping Lunges

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

 


 

martedì 2 agosto 2022

Circuit Training 02.08.2022

WARM UP
3 giri di:

  • 10 Air Thrusters
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Shoulder Taps


METCON
AMRAP 18'
LADDER 3-6-9-12-15-.....
ripetizioni di:

  • KB SDHP
  • V Sit-Ups
  • Push-Ups HR
  • KB Arm Curls
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold
  • Crunches

 


 

giovedì 28 luglio 2022

Circuit Training 28.07.2022

WARM UP
3 giri:

  • 5 Squat Jumps
  • 10 Push-Ups
  • 15 Sit-Ups

METCON
EMOM 16' di:
  • Minuti DISPARI: 5 KB Goblet Squats + 6 Burpees
  • Minuti PARI: 5 KB Push Presses + 6 Affondi Posteriori (Dx+Sx=1)

CORE WORK
4 giri di:
  • 6 V Sit-Ups
  • 12 Russian Twists (Dx+Sx=1)
  • 18 Crunches