Circuit Training 13.12.2024

WARM UP
4 giri:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
4 giri (TIME CAP 20'):

• 30 Double Unders (x3 Singles) 
• 20 KB Sumo Deadlift High Pulls @24/16 (53/35 lbs.)
• 10 Strict Pull-Ups/Ring Rows 
• 30 Sit-Ups 
• 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.) 
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

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

• Russian Twists
  
• Plank Hold

Circuit Training 12.12.2024

WARM UP
3 giri di:

• 20 Single Unders
• 20 Air Thrusters
• 15 Sit-Ups

METCON
AMRAP 20' di:

• 1 Inverted Burpees (+1 rep ogni giro)
• 2 Alt Pistol Squats (+2 reps)
• 3 KB American Swings @24/16 Kg. (53/35 lbs.)(+3 reps)
• 4 Sit-Ups (+4 reps)

Ogni 4' (partendo da 0'00") eseguire 20 Push-Upss.

CORE WORK

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

• Russian Twists
• Plank Hold

Circuit Training 11.12.2024

WARM UP
4 giri di:

• 30 Single Rope Jumps
• 20 Sit-Ups
• 15 Push-Ups

METCON
50 Double Unders/Tuck Jumps

4 giri di:

• 10 Burpees
• 15 Ball Slams @15/10 Kg. (33/22 lbs-)
• 20 KB Sumo Dealift High Pulls @24/16 Kg. (53/35 lbs.)
• 25 Sit-Ups

50 Double Unders/Tuck Jumps

CORE WORK
4 giri di:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank Hold

Circuit Training 10.12.2024

WARM UP
3 giri:

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

METCON
TEAM WOD A (x2):
AMRAP 10' di:

• 30" Box Jumps @60/50 cm. (24/20 in.) (Partner A) 
• 30" Box Jumps @60/50 cm. (24/20 in.)  (Partner B)

Se non si ha un compagno si lavora per 30" e si riposa per i successivi 30".

TEAM WOD B (x2):

• 50 Ring Rows
• 100 Toes To Bars
• 150 Push-Ups HR
• 200 OH Affondi con disco @20/15 Kg. (45/33 lbs.)

 

CORE WORK

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

• Russian Twists
  
• Alt.Leg Raises

Circuit Training 09.12.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio)
3 giri (a testa) di (TIME CAP 25'):

• 5 Clean & Presses @50/35 Kg. (110/80 lbs.)
• 10 KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 15 Toes To Bars
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 25 V Sit-Ups

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 06.12.2024

WARM UP
3 giri di:

• 10 Air Squats
• 15 Crunches
• 20 Jumping Jacks

METCON
10 giri di (TIME CAP 20'):

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 10 Push-Ups 
• 15 V Sit-Ups

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 05.12.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Air Squats
• 10 Sprawls

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)

• 50 Toes To Bars
• 100 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 150 KB SDHP @24/16 Kg. (53/35 lbs.)
• 200 Double Unders/Tuck Jumps

CORE WORK

3 giri di:

• 30 Crunches
• 30 Russian Twists (Dx+Sx=1)