giovedì 24 luglio 2025

Circuit Training 24.07.2025

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Alternati
  • 15 Glute Bridges


METCON
TEAM WOD
 (team da 2, gli atleti si alternano a metà delle ripetizioni previste)
20-18-16-14-12-10-8-6-4 ripetizioni di:

  • Front Squats
  • KB American Swings
  • Lateral Burpees Over The Bar

BILANCIERE: RX'D @45/30 Kg. SCALED @40/25 Kg.
KETTLEBELL: RX'D @24/16 Kg. SCALED @16/12 Kg.

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

mercoledì 23 luglio 2025

Circuit Training 23.07.2025

WARM UP
4 giri di:

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


METCON
6 giri di (TIME CAP 25'):

  • 50 Double Unders (150 Singles)
  • 25 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 10 Pull-Ups/20 Ring Rows

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

martedì 22 luglio 2025

Circuit Training 22.07.2025

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 20 Mountain Climbers (Dx+Sx=1)
  • 20 Russian Twists (Dx+Sx=1)


METCON
AMRAP 18' di:

  • 5 Burpees
  • 10 Hang Power Clean & Jerks @40/25 Kg. (90/55 lbs.)
  • 15 Jumping Lunges (Dx+Sx=1)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Star V-Ups

lunedì 21 luglio 2025

Circuit Training 21.07.2025

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Alternati
  • 15 Glute Bridges


METCON
TEAM WOD
 (team da 2, gli atleti alternano nelle ripetizioni)
AMRAP 20' di:

  • 80 Double Unders (200 Singles)
  • 70 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 60 Sit-Ups
  • 50 Push Presses @30/20 Kg. (65/45 lbs.) 
  • 40 Push-Ups
  • 30 Toes To Bars
  • 20 Box Jump Overs @60/50 cm. (24/21 in.)
  • 10 Reverse Burpees

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Crossbody Toe Tounches

giovedì 17 luglio 2025

Circuit Training 17.07.2025

WARM UP
3 giri di:
  • 10 KB American Swings @16/12 Kg. (35/26 lbs.)
  • 10 Sit-Ups
  • 10 Plank To Push-Ups

METCON
5 giri (TIME CAP 25') di:
  • 6 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
  • 12 Toes To Bars
  • 18 Push-Ups HR
  • 24 Double Unders (x3 Singles)/Tuck Jumps

CORE WORK
5 giri di:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank Hold

mercoledì 16 luglio 2025

Circuit Training 16.07.2025

WARM UP
4 giri di:

  • 20 Jumping Jacks
  • 15 Glute Bridges
  • 10 Push-Ups

METCON
5 giri (TIME CAP 20') di:
  • 20 KB American Swings  @24/16 Kg. (53/35 lbs.)
  • 20 Burpees
  • 20 Sit-Ups

CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Crunches
  • Reverse Crunches

martedì 15 luglio 2025

Circuit Training 15.07.2025

WARM UP
3 giri di:

  • 5 Roll-Ups
  • 9 Push-Ups
  • 15 Clapping Jacks


METCON
ORE 13.00
4 giri (TIME CAP 20') di:

  • 6 Box Jumps Over @60/50 cm. (24/21 in.)
  • 12 KB American Swings  @24/16 Kg. (53/35 lbs.)
  • 18 Push-Ups HR
  • 24 V Sit-Ups
  • 30 Double Unders (x3 Singles)/Tuck Jumps

ORE 19.30
TEAM WOD (x2)
6 giri (TIME CAP 20') di:

  • 6 Box Jumps Over @60/50 cm. (24/21 in.)
  • 12 KB American Swings  @24/16 Kg. (53/35 lbs.)
  • 18 Push-Ups HR
  • 24 V Sit-Ups
  • 30 Double Unders (x3 Singles)/Tuck Jumps

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