lunedì 30 gennaio 2023

Circuit Training 30.01.2023

WARM UP
3 giri di:

  • 25 Double Unders
  • 10 Affondi (Dx+Sx=1)
  • 5 Sprawls

METCON
TEAM WOD (x2)

AMRAP 20' di:
  • 5 Burpees
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 15 Push-Ups HR
  • 20 Jumping Lunges (Dx+Sx=2)
  • 25 Sit-Ups

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

 

venerdì 27 gennaio 2023

Circuit Training 27.01.2023

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Crunches
  • 10 Shoulder Taps


METCON
TEAM WOD (x2)

AMRAP 10' di:
  • 30 Double Unders/Tuck Jumps
  • 15 V Sit-Ups
  • 15 Push-Ups
POI (2' RIPOSO)

30-20-10 ripetizioni di:
  • Thrusters @40/27,5 Kg. (90/60 lbs.)
  • Burpees Over The Bar

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

 

giovedì 26 gennaio 2023

Circuit Training 26.01.2023

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Crunches
  • 10 Shoulder Taps


METCON
AMRAP 7' di:
  • 30 Double Unders/Tuck Jumps
  • 15 V Sit-Ups
  • 15 Push-Ups
POI (2' RIPOSO)

15-10-5 ripetizioni di:
  • Thrusters @40/27,5 Kg. (90/60 lbs.)
  • Burpees Over The Bar

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

 

mercoledì 25 gennaio 2023

Circuit Training 25.01.2023

WARM UP
3 giri di:

  • 5 Burpees
  • 10 Air Squats
  • 15 Russian Twists (Dx+Sx=1)


METCON
4 giri di (TIME CAP 20'):
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
POI (senza pausa)
  • 50 Push-Ups
  • 50 Air Squats su Medball
  • 50 Sit-Ups
  • 100 Double Unders (250 Singles)

CORE WORK:
4 giri di:
  • 1' Crunches
  • 1' Leg Raises
  • 1' Plank Hold

 

martedì 24 gennaio 2023

Circuit Training 24.01.2023

WARM UP
4 giri di:

  • 10 Crunches
  • 15 Glute Bridges
  • 20 Mountain Climbers (Dx+Sx=1)


METCON
EMOM 9' di:
  • 5 Burpees
  • 20 Double Unders (x2 Singles)
2' RIPOSO POI
EMOM 9' di:
  • 5 Box Jump Overs @60/50 cm. (24/21 in.)
  • 5 Strict Toes To Bars

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

 

lunedì 23 gennaio 2023

Circuit Training 23.01.2023

WARM UP
3 giri:

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

METCON
AMR(eps)AP

4 giri (40" ON - 20" OFF) di:
  • Box Jumps @60/50 cm. (24/20 in.)
  • Wall Ball Shots @10/6 (22/14 lbs.)
  • V Sit-Ups
  • Burpees
  • KB SDHP @24/16 Kg. (53/35 lbs.)
 
CORE WORK
  • Crunches
  • Plank Hold

 

venerdì 20 gennaio 2023

Circuit Training 20.01.2023

WARM UP
3 giri:

  • 5 Inchworms
  • 10 Squat Jumps
  • 15 Shoulder Taps

METCON

TEAM WOD
(team da 2, gli atleti si alternano gli esercizi se non in synchro)
AMRAP 20'
:
  • 20 One KB Box Step-Ups @60/50 cm. (24/20 in.)
  • 20 KB One Arm Bent Over Rows
  • 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 20 Synchro Sit-Ups
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED =
16/12 Kg. (35/25 lbs.)

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