venerdì 12 aprile 2024

Circuit Training 12.04.2024

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
5 giri  (TIME CAP 20') di:
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 10 Push-Ups HR 
  • 10 V Sit-Ups 

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

 

giovedì 11 aprile 2024

Circuit Training 11.04.2024

WARM UP
3 giri di:
  • 30 Jumping Jacks
  • 20 Crunches
  • 10 Shoulder Taps (Dx+Sx=1)

METCON
10 giri (TIME CAP 20') di:
  • LADDER 10-1 Power Cleans @50/30 Kg. (110/65 lbs.)
  • LADDER 2-20 Toes To Bars

CORE WORK
3 giri di:
  • 1' Russian Twists
  • 1' Reverse Leg Raises
  • 1' Plank Hold

 

mercoledì 10 aprile 2024

Circuit Training 10.04.2024

WARM UP
3 giri di:
  • 15 Push-Ups
  • 10 Air Squats
  • 5 Sprawls

METCON

30-25-20-15-10 ripetizioni (TIME CAP 20') di:
  • V Sit-Ups
  • KB Sumo Deadlift High Pulls @24/16 Kg (53/35 lbs.)
  • Alt. OH Affondi con disco @20/15 Kg. (45/33 lbs.)

CORE WORK
4 giri di:
  • 45" Crunches
  • 45" Reverse Crunches
  • 30" Plank Hold

martedì 9 aprile 2024

Circuit Training 09.04.2024

WARM UP
3 giri di:

  • 15 Plank Jacks
  • 15 Sit-Ups
  • 15 Shoulder Taps (Dx+Sx=1)

METCON

5 giri (TIME CAP 20') di:
  • 10 Kettlebell Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  • 20 Push-Ups HR
  • 30 Sit-Ups 
  • 40 Double Unders/Tuck Jumps

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Mountain Climbers
  • Russian Twists

lunedì 8 aprile 2024

Circuit Training 08.04.2024

WARM UP
4 giri di:

  • 10 Crunches
  • 15 Glute Bridges
  • 20 Mountain Climbers (Dx+Sx=1)


METCON
TEAM WOD (x2, gli atleti si alternano esercizi)
AMRAP 20' di:
  • Push Presses @45/30 Kg. (100/65 lbs.)
  • Pull-Ups/
  • KB American Swings @24/16 Kg. (53/35 lbs.)
  • Burpee
  • Toes To Bars
A ogni giro si deve aggiungere una ripetizione per esercizio.

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


sabato 6 aprile 2024

Circuit Training 06.04.2024

WARM UP
3 giri:
  • 5 Inchworms
  • 10 Shoulder Taps (Dx+Sx=1)
  • 15 Jump Squats

METCON
6 giri (TIME CAP 18') di:
  • 9 Burpees
  • 12 Star V-Ups (Dx+Sx=1)
  • 15 Box Jumps @60/50 cm. (24/20 in.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Skip
  • Leg Raises

venerdì 5 aprile 2024

Circuit Training 05.04.2024

WARM UP
3 giri di:

  • 20 Crossbody Toe Taps
  • 15 Crunches
  • 10 Flutter Kicks

METCON
AMRAP 20' di:
  • 10 Burpees 
  • 15 Thrusters @30/20 Kg. (65/45 lbs.) 
  • 20 Push-Ups HR
  • 25 Sit-Ups

CORE WORK
TABATA (20" lavoro-10" pausa x 8 giri)
  • Hollow Kick
  • Superman