martedì 17 maggio 2022

Circuit Training 17.05.2022

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:
  • 4 Hang Squat Cleans @50/35 Kg. (110/75 lbs.)
  • 4 Burpees Over The Bar
  • 4 Toes To Bars
  • 4 Wall Climbs

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

 

lunedì 16 maggio 2022

Circuit Training 16.05.2022

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Sit-Ups
  • 20 Clapping Jacks

STRENGHT
  • 5x5 POWER CLEANS (ogni 2')
 
METCON

AMRAP 18' di:
  • 10 Front Squats @50/30 Kg. (110/65 lbs.) 
  • 20 Toes To Bars
  • 30 Wall Ball Shots @10/8 Kg. (22/18 lbs.) 
  • 40 V Sit-Ups 
  • 50 Double Unders (x3 Singles) 
  • 40 Push-Ups HR 
  • 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 10 Burpees

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

 

sabato 14 maggio 2022

Circuit Training 14.05.2022

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Camminando
  • 15 Jumping Plank

METCON

AMRAP 18' di:
  • 40 Jumping Jacks
  • 30 Leg Raises
  • 20 Alt One Arm Russina Swings @16/12 Kg. (35/26 lbs.)
  • 10 Alt. Bench Pistol Squats

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

 

venerdì 13 maggio 2022

Circuit Training 13.05.2022

WARM UP
3 giri di:

  • 20 Clapping Jacks
  • 15 Crunches
  • 10 Affondi Alternati

METCON

5 giri di (TIME CAP 30'):
  • 2 Power Cleans @50/30 Kg. (110/65 lbs.)
  • 4 Front Squats @50/30 Kg. (110/65 lbs.)
  • 8 Burpees
  • 16 Toes To Bars
  • 32 Push-Ups
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Reverse Crunches
  • Glute Bridges

 

giovedì 12 maggio 2022

Circuit Training 12.05.2022

WARM UP
3 giri di:

  • 25 Jumping Jacks
  • 15 Air Thrusters
  • 5 Burpees

METCON

TIME CAP 25':
  • 50 Air Squats
  • 10 giri di:
    • 5 Push-Ups
    • 10 Affondi Alternati (Dx+Sx=1)
    • 15 Hollow Kicks
  • 50 Air Squats

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

 

martedì 10 maggio 2022

Circuit Training 10.05.2022

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Crunches
  • 10 Shoulder Taps

METCON
  • AMRAP 12' di:
    • 10 KB SDHP @32/24 Kg. (70/53 lbs.)
    • 20 Push-Ups
    • 30 Sit-Ups
  • NO REST
  • AMRAP 5' di:
    • 5 Box Jumps @75/60 cm. (30/24 in.)
    • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

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

 

lunedì 9 maggio 2022

Circuit Training 09.05.2022

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

  • Air Squats
  • Mountain Climbers Incrociati

METCON
AMRAP 20' di:
LADDER 1-2-3-4-.....
  • Ball Slams @15/10 Kg. (33/22 lbs.)
  • Sit-Ups
  • Affondi Alternati (Dx+Sx=1)

CORE WORK
5 giri di:
  • 45" Hollow Kicks
  • 45" Jumping Jacks