Circuit Training 19.01.2022

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
  
• 15 Shoulder Taps
  

SKILL

• 15' Pratica TOES TO BARS

METCON
5 giri di (TIME CAP 20'):

• 10 Burpees
  
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 20 V Sit-Ups
  
• 25 Crossboby Toe Taps (Dx+Sx=1)
  

CORE WORK

4 giri (45" ON - 15" OFF) di:

• Plank Hold
• Russian Twists

 

Circuit Training 18.01.2022

WARM UP
4 giri di:

• 15 Single Unders
  
• 15 Scissor Kicks
  
• 15 Shoulder Taps

STRENGHT

• 5x5 CLEAN & PRESSES

METCON

• AMRAP 6' di:
• LADDER 2-4-6-8-... Front Squats @50/30 Kg. (110/65 lbs.)
  
• 20 Double Unders
  
• 2' Riposo
• AMRAP 6' di:
• LADDER 2-4-6-8-... Push Presses @50/30 Kg. (110/65 lbs.)
• 20 Double Unders

CORE WORK

40-30-20-10 ripetizioni di:

• Crossbody Toe Taps
• Crunches

 

 

Circuit Training 17.01.2022

WARM UP
3 giri:

• 5 Inchworms
• 10 Squat Jumps
  
• 15 Shoulder Taps

METCON
TEAM WOD (team da 2, gli atleti si alternano le ripetizioni se non in synchro)
AMRAP 20' :

• 20 One KB Box Step-Ups @60/50 cm. (24/20 in.)
  
• 20 Push-Ups HR
• 20 Wall Ball Shots @9/6 Kg. (20/14 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

 

Circuit Training 14.01.2022

WARM UP
3 giri:

• 15 Plank Jacks
  
• 10 Shoulder Taps
  
• 5 Sprawls

STRENGHT

• 5x5 SNATCH BALANCE (2' pausa tra sets)
  

METCON
10-9-8-7-6-5-4-3-2-1 ripetizioni di:

• OH Squats
  
• KB Renegade Rows (per braccio) @24/16 Kg. (53/35 lbs.)

RX'D = 40/25 Kg. (90/55 lbs.)
SCALED = 30/20 Kg. (65/45 lbs.)

CORE WORK

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

• Hang Leg Raises
  
• Crunches

 

Circuit Training 13.01.2022

WARM UP
3 giri:

• 5 Burpees
  
• 10 V Sit-Ups
  
• 15 Jumping Jacks
  

STRENGHT

• 5x5 DEADLIFTS (2' pausa tra sets)
  

METCON
AMRAP 16' di:

• 5 Deadlifts
  
• 10 Jumping Lunges (Dx+Sx=1) 
• 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• 20 Sit-Ups

RX'D = 80/40 Kg. (175/90 lbs.)
SCALED = 60/30 Kg. (135/65 lbs.)

CORE WORK

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

• Hollow Hold
• Pinguini

 

Circuit Training 12.01.2022

WARM UP
3 giri:

• 10 Air Thrusters
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Push-Ups

STRENGHT

• 2-2-2-2-2-2 CLEANS (2' pausa tra sets)
  

METCON
AMRAP 12' di:
LADDER 3-6-9-12-....

• KB SDHP
  
• V Sit-Ups
• Push-Ups HR
  

RX'D = 32/24 Kg. (75/53 lbs.)
SCALED = 24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Hollow Hold
• Crunches

 

Circuit Training 11.01.2022

WARM UP
3 giri di:

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

METCON
AMRAP 20' di:

• 25 Double Unders (x2 Singles)
  
• 15 Toes To Bars
• 5 Pull-Ups/Ring Rows

CORE WORK

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

• Penguins
  
• Plank Hold