Circuit Training 06.12.2022

WARM UP
3 giri:

• 30 Lateral Hops
  
• 20 Leg Raises
  
• 10 Push-Ups

METCON

4 giri di (TIME CAP 20'):

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 15 KB American Swings @24/16 Kg. (1.5/1 pood) 
• 20 OH Walking Lunges with Plate @20/15 Kg. (45/33 lbs.) 
• 25 Double Unders (x3 Singles)

CORE WORK

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

• V Sit-Ups
• Penguins

 

Circuit Training 05.12.2022

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
30-24-18-12-6 ripetizioni di (TIME CAP 28'):

• DB Push Presses @10/6 Kg. (22/14 lbs.)
  
• Burpees
• Sit-Ups
• DB Alt. Lunges @10/6 Kg. (22/14 lbs.)

CORE WORK

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

• Alt. Star Sit-Ups
  
• Mountain Climbers

 

Circuit Training 02/03.12.2022

WARM UP
3 giri di:

• 10 Push-Ups
• 20 Affondi Alternati
  
• 30 Glute Bridges
  

METCON
5 giri (TIME CAP 20') di:

• 10 Front Squat @45/30 Kg. (100/65 lbs.) 
• 10 Box Jumps @60/50 cm. (24/20 in.)
  
• 10 Burpees
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  

 

CORE WORK

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

• Crunches Completi
  
• Russian Twists

  

Circuit Training 01.12.2022

WARM UP
3 giri di:

• 10 Air Thrusters
  
• 10 Push-Ups
  
• 10 Mountain Climbers (Dx+Sx=1)
  

METCON
AMRAP 16' di:

• 3 Burpees
  
• 6 Toes To Bars
  
• 9 Wall Ball Shots @15/10 Kg. (33/22 lbs.)
  
• 12 KB SDHP @24/16 Kg. (53/35 lbs.)
  

CORE WORK

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

• Flutter Kicks
  
• Sit-Ups

 

Circuit Training 30.11.2022

WARM UP
4 giri di:

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

METCON
5 giri di (TIME CAP 25') di:

• 5 Pull-Ups/Ring Rows
  
• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups
• 25 Double Unders (x3 Singles)

CORE WORK

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

• Hollow Hold
• Superman Hold

 

Circuit Training 29.11.2022

WARM UP

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

• Air Squats
• Mountain Climbers Incrociati

METCON
5 giri di (TIME CAP 25'):

• 5 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Toes To Bars
• 20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
• 25 Double Unders (x3 Singles)
  

CORE WORK

3 giri (40" lavoro - 20" pausa) di:

• Jumping Jacks
  
• Crunches
• Flutter Kicks

 

Circuit Training 28.11.2022

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON
6 giri (ogni 3 minuti) di:

• 6 Reverse Burpees 
• 10 DB Alt. Snatches @17,5/12,5 Kg. (38/28 lbs.) 
• 14 Push-Ups HR 
• 18 V Sit-Ups

CORE WORK

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

• Plank Jacks
  
• Side Plank