Circuit Training 06.12.2021

WARM UP
3 giri di:

• 10 Jump Squats
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps
  

STRENGHT

• 5x3 PUSH PRESSES (2' pausa tra sets)
  

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

• 55 Deadlifts
• 55 Toes To Bars
  
• 55 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 55 (per braccio) One Arm KB Push Presses @16/12 Kg. (35/25 lbs.)
  

RX'D = 100/65 Kg. (220/145 lbs.)
SCALED = 90/55 Kg. (200/125lbs.)

CORE WORK

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

• Crunches
• Alt. Leg Raises

 

Circuit Training 03.12.2021

WARM UP
3 giri:

• 5 Inchworms
• 10 Push-Ups
• 15 Shoulder Taps

 

STRENGHT 

• 5x3 CLEAN & PRESS (ogni 2')
  

METCON
10 giri (TIME CAP 15') di:

• 3 Clean & Presses
• 3 Burpees OTB
• 3 Toes To Bars

RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 45/25Kg. (100/55 lbs.)

CORE WORK

• 50 Scissors Kicks
• 100 Russian Twists
• 50 Sit-Ups

 

Circuit Training 02.12.2021

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
  
• 20 Affondi Alternati
• 20 Air Squats

METCON
4 giri di (2' di pausa tra i round):

• AMRAP 4' di:
• 5 Wall Climbs
• 10 Pistol Squats alternati (5 per gamba)
• 15 Toes To Bars

CORE WORK

• 100 Russian Twists (Dx+Sx=1)
• 100 Crunches Completi

 

Circuit Training 01.12.2021

WARM UP
3 giri di:

• 5 Jump Squats
• 10 Plank To Push-Ups
• 15 Crunches

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 20 KB American Swings
  
• Minuto 2: 12 Burpees
• Minuto 3: 16 KB Goblet Squats
• Minuto 4: 24 Sit-Ups
  

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/26 lbs.)
BEGINNER = 12/8 Kg. (26/18 lbs.)

CORE WORK

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

• Plank Hold
• Russian Twists

 

Circuit Training 30.11.2021

WARM UP
3 giri di:

• 5 Tuck Jumps
• 10 Plank Jacks
  
• 15 Sit-Ups
  

STRENGHT

• 5-5-3-3-1-1 CLEANS (1'30" pausa tra sets)
  

METCON
TEAM WOD (team da 2, gli atleti si alternano gli esercizi)
AMRAP 15':

• 9 Power Cleans
• 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 21 Sit-Ups
  

RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 45/27,5 Kg. (100/60lbs.)
BEGINNER = 40/25Kg. (90/55 lbs.)

CORE WORK

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

• Crossbody Toe Taps
• V Sit-Ups

 

Circuit Training 29.11.2021

WARM UP
3 giri di:

• 10 Plank Jacks
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Air Squats
  

METCON
TEAM WOD (team da 2, gli atleti alternano negli esercizi)
8 giri di (TIME CAP 30'):

• 5 Burpees
• 10 Front Squats
  
• 15 Push-Ups HR
  
• 20 Affondi Alternati con Bilanciere
• 25 Sit-Ups

RX'D =  40/27,5 Kg. (90/65 lbs.)
SCALED = 35/25Kg. (80/60 lbs.)
BEGINNER = 30/22,5 Kg. (65/55 lbs.)

CORE WORK

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

• Crunches
  
• Superman

 

Circuit Training 26.11.2021

WARM UP
3 giri di:

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

 

STRENGHT 

• 5-5-3-3-1-1 OVERHEAD SQUATS
  

METCON
10 giri di (TIME CAP 20'):

• LADDER 1-10 Deadlifts @80/55 (175/120 lbs.)
  
• LADDER 10-1 Toes To Bars
• 20 Double Unders (50 Singles)

 

CORE WORK

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

• Hollow Hold
  
• Penguins