Circuit Training 06.10.2022

WARM UP
3 giri di:

• 5 Inchworms
• 10 Shoulder Taps
• 15 Jump Squats

METCON

• AMRAP 4' di:
• 21 Double Unders (50 Singles)
• 21 Push Presses @40/25 Kg. (90/45 lbs.)
• 21 Burpees Over The Bar
  
• 4' Riposo
• AMRAP 4' di:
• 15 Double Unders (35 Singles)
• 15 Push Presses @40/25 Kg. (90/45 lbs.)
• 15 Burpees Over The Bar
• 4' Riposo
• AMRAP 4' di:
• 9 Double Unders (20 Singles)
• 9 Push Presses @40/25 Kg. (90/45 lbs.)
• 9 Burpees Over The Bar

 

CORE WORK

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

• Mountain Climbers
• V Sit-Ups

 

 

Circuit Training 05.10.2022

WARM UP
3 giri di:

• 30" Rope Jumps
  
• 30" Shoulder Taps
• 30" Plank Hold

STRENGHT

• 5x3 HANG SQUAT CLEANS

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 30 Double Unders/Mountain Climbers (Dx+Sx=1)
  
• Minuto 2: 25 Sit-Ups
• Minuto 3: 20 KB American Swings @16/12 Kg. (35/26 lbs.)
  
• Minuto 4: 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• Minuto 5: 10 Squat Cleans @40/20 Kg. (90/45 Lbs.)
  
• Minuto 6: Riposo

CORE WORK

• 50 Hollow Kicks
• 50 Russian Twists (Dx+Sx=1)

 

Circuit Training 04.10.2022

WARM UP

• 5' Sky Erg
  

METCON
4 giri (TIME CAP 16') di:

• 5 Burpees
• 10 Front Squats
• 15 Sit-Ups
• 20 Alt. Rear Lunges
  

CORE WORK

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

• Crunches Completi
  
• Superman Hold
  

 

 

Circuit Training 03.10.2022

Scusate la prolungata assenza, ma ero impegnato ad aprire ALTROTRAINING STUDIO, che da oggi è operativo.

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
5 giri (40" lavoro - 20" pausa) di:

• KB SDHP @16/12 Kg. (35/26 lbs.)
  
• V Sit-Ups
• Push Presses @30/20 Kg. (65/45 lbs.)
  
• Ball Slams @15/10 Kg. (33/22 lbs.)
  

CORE WORK

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

• Crunches
  
• Mountain Climbers

 

 

Circuit Training 04.08.2022

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
4 giri (40" lavoro - 20" pausa) di:

• Alt. KB One Arm Russian Swings
  
• Chair Dips
• V Sit-Ups
• Jumping Lunges
  

CORE WORK

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

• Crunches
  
• Mountain Climbers

 

 

Circuit Training 02.08.2022

WARM UP
3 giri di:

• 10 Air Thrusters
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps
  

METCON
AMRAP 18'
LADDER 3-6-9-12-15-..... ripetizioni di:

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

 

CORE WORK

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

• Hollow Hold
  
• Crunches

 

 

Circuit Training 28.07.2022

WARM UP
3 giri:

• 5 Squat Jumps
  
• 10 Push-Ups
• 15 Sit-Ups
  

METCON
EMOM 16' di:

• Minuti DISPARI: 5 KB Goblet Squats + 6 Burpees
• Minuti PARI: 5 KB Push Presses + 6 Affondi Posteriori (Dx+Sx=1)
  

CORE WORK
4 giri di:

• 6 V Sit-Ups
  
• 12 Russian Twists (Dx+Sx=1)
• 18 Crunches