giovedì 8 giugno 2023

Circuit Training 08.06.2023

WARM UP
3 giri di:

  • 15 Mountain Climbers (Dx+Sx=1)
  • 15 Crunches
  • 15 Air Squats

METCON
5 giri (TIME CAP 25') di:
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 20 Sit-Ups
  • 30 Single Unders
  • 30 OH Lunges con disco @15/10 Kg. (33/22 lbs.)
  • 20 Box Jumps @60/50 cm. (24/20 in.)
  • 10 Push-Ups HR

CORE WORK
4 giri (40" ON - 20" OFF)
  • Hollow Kicks
  • Russian Twists

 

mercoledì 7 giugno 2023

Circuit Training 07.06.2023

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

 

martedì 6 giugno 2023

Circuit Training 06.06.2023

WARM UP
3 giri di:

  • 20 Jumping Jack
  • 15 Shoulder Taps (Dx+Sx=1)
  • 10 Affondi Laterali

METCON
AMRAP 18' di:
  • 4 Push Presses @35/25 Kg. (80/55 lbs.)
  • 8 Power Cleans @35/25 Kg. (80/55 lbs.)
  • 12 Alt. Barbell Lunges @35/25 Kg. (80/55 lbs.)
  • 16 V Sit-Ups
  • 20 Double Unders/Tuck Jumps

CORE WORK
  • 100 Crunches
  • 100 Reverse Crunches
  • 100 Russian Twists (Dx+Sx=1)

 

lunedì 5 giugno 2023

Circuit Training 05.06.2023

WARM UP
3 giri:

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

METCON
5 giri di (TIME CAP 25'):
  • 5 Burpees OTB
  • 10 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
  • 15 Front Squats @45/30 Kg. (100/65 lbs.)
  • 20 V Sit-Ups
  • 25 Double Unders/Tuck Jumps
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • Alt.Leg Raises

 

giovedì 1 giugno 2023

Circuit Training 01.06.2023

WARM UP
4 giri di:

  • 5 Reverse Burpees
  • 10 Crunches Completi
  • 15 Plank Jacks

METCON
EMOM 20' di:
  • Minuti DISPARI: 22 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • Minuti PARI: 22 V Sit-Ups

Al minuto 5 - 10 - 15 -20 fare 11 Burpees. 

CORE WORK
4 giri di:
  • 30" Star V-Ups
  • 30" Russian Twists
  • 30" Hollow Hold

 

mercoledì 31 maggio 2023

Circuit Training 31.05.2023

WARM UP
4 giri di:

  • 5 Inchworms
  • 10 Reverse Sit-Ups
  • 15 Jumping Jacks

METCON
EMOM 20' di:
  • Minuti DISPARI: 22 Air Squats
  • Minuti PARI: 22 Ring Rows

Al minuto 5 - 10 - 15 -20 fare 11 Burpees. 

CORE WORK
4 giri di:
  • 30" Crunches
  • 30" Reverse Crunches
  • 30" Hollow Hold

 

martedì 30 maggio 2023

Circuit Training 30.05.2023

WARM UP
3 giri di:

  • 5 Sprawls
  • 15 Hollow Kicks
  • 25 Lateral Hops

METCON
AMRAP 20':
  • 20 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  • 20 KB American Swings @16/12 Kg. (35/26 lbs.)
  • 20 Push-Ups
  • 20 Sit-Ups
  • 20 Double Unders/Tuck Jumps

CORE WORK
6 giri (30" ON - 15" OFF) di:
  • Plank Hold
  • Alt. Leg Raises