Circuit Training 22.03.2023

WARM UP
4 giri:

• 1' Crunches
  
• 1' Alt. Leg Raises
  
• 30" Plank Hold
  

METCON
AMRAP 18' di:

• 6 KB One Arm Complex (3 per braccio) @16/12 Kg. (35/26 lbs.)
  
• 12 Hollow Kicks
• 18 Double Unders/ Tuck Jumps
  

1 KB COMPLEX = Clean + Press + OH Rear Lunge Dx + OH Rear Lunge Sx

CORE WORK

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

• Flutter Kicks
• Sit-Ups

 

 

Circuit Training 21.03.2023

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
  
• 15 Shoulder Taps
  

SKILL

• 15' Pratica SNATCHES
  

METCON
5 giri di (TIME CAP 15'):

• 10 Sprawls
  
• 10 Box Jumps @60/50 cm. (24/21 in.)
  
• 20 V Sit-Ups
  
• 20 Crossboby Toe Taps (Dx+Sx=1)
  

CORE WORK

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

• Plank Hold
• Russian Twists

 

Circuit Training 20.03.2023

WARM UP
4 giri di:

• 12 Shoulder Taps
• 8 Glute Bridges
• 4 Sprawls

SKILL

• 15' Pratica TOES TO BARS
  

METCON
"CHIEF"
5 giri (1' pausa tra i round)
AMRAP 3' di:

• 3 Power Cleans @60/40 Kg. (135/90 lbs.)
  
• 6 Push-Ups
• 9 Air Squats
  

CORE WORK

3 giri di:

• 30 Double Unders
• 30 Alt. Leg Raises
• 30 Crunches

 

Circuit Training 17.03.2023

WARM UP
4 giri:

• 5 Inchworms
• 10 Reverse Sit-Ups
• 15 Jumping Jacks

METCON
E2MOM
10 giri (totale 20'):

• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.) dal 6°giro 10 Wall Ball Shots
  
• 15 Sit-Ups
• Max Cal. SKY ERG/ASSAULT BIKE

Il punteggio è dato dalla somma delle calorie.

CORE WORK

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

• Sit-Ups
• Side Plank Hold

 

Circuit Training 16.03.2023

WARM UP
3 giri:

• 25 Jumping Jacks
• 15 Air Thrusters
• 5 Burpees

METCON
TEAM WOD (x2: si alternano i giri completi)
AMRAP 18':

• 12M/10F Cal. Assault Bike/Sky Erg
• 3 Pull-Ups
  
• 6 Push-Ups HR

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

 

Circuit Training 15.03.2023

WARM UP
3 giri di:

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

STRENGHT

• 5x8 SQUAT CLEANS
  

METCON
AMRAP 15' di:

• 3 Push Presses @50/30 Kg. (110/65 lbs.)
• 6 Toes To Bars/12 V Sit-Ups
  
• 10 Air Squats (+10 ogni giro)

CORE WORK

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

• Hollow Hold
• Penguins

 

Circuit Training 14.03.2023

WARM UP
3 giri di:

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

STRENGHT

• 5x8 SQUAT CLEANS
  

METCON
AMRAP 15' di:

• 3 Push Presses @50/30 Kg. (110/65 lbs.)
• 6 Toes To Bars/12 V Sit-Ups
  
• 10 Air Squats (+10 ogni giro)

CORE WORK

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

• Hollow Hold
• Penguins