giovedì 4 marzo 2021

Circuit Training 04.03.2021

WARM UP
3 giri di:

  • 10 Air Thrusters
  • 10 Push-Ups
  • 10 Mountain Climbers

METCON

AMRAP 16' di:
  • 3 Burpees
  • 6 KB American Swings
  • 9 Pistol Squats
  • 12 Plank Jacks

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

 

mercoledì 3 marzo 2021

Circuit Training 03.03.2021

WARM UP

  • 10' TRX Warm-Up

METCON
4 giri (40" lavoro - 20" pausa) di:
  • Rubber Band High Pulls
  • Rubber Band Thrusters
  • Rubber Band Hammer Curls
  • Sit-Ups
  • Push-Ups HR

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

 

Circuit Training 02.03.2021

WARM UP
3 giri:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps


METCON
5 giri di (TIME CAP 20'):

  • 10 KB One Arm Snatches + Rear Lunges (per braccio)
  • 15 Chair Dips
  • 20 V Sit-Ups
  • 25 Crossbody Toe Taps (Dx+Sx=1)

CORE WORK
4 giri di (45" lavoro - 15" pausa)
  • Plank Hold
  • Crunches Completi

 

lunedì 1 marzo 2021

Circuit Training 01.03.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Shoulder Taps
  • 15 Squat Jumps

METCON

AMRAP 18' di:
  • 40 Double Unders
  • 30 Alt. V Sit-Ups
  • 20 Chair Dips
  • 10 Alt. Chair Pistol Squats

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

 

venerdì 26 febbraio 2021

Circuit Training 26.02.2021

WARM UP
3 giri di:

  • 10 Air Thrusters
  • 10 Sit-Ups
  • 10 Push-Ups

METCON
3 giri di:
  • 1' Max Reps KB Thrusters
  • 1' Max Reps Ball Slams
  • 1' Max Reps KB SDHP
  • 1' Max Reps Bench Jumps
  • 1' Max Reps Burpees
  • 1' Riposo
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Russian Twists



giovedì 25 febbraio 2021

Circuit Training 25.02.2021

WARM UP
3 giri di:

  • 20 Mountain Climbers (Dx+Sx=1)
  • 15 Air Squats
  • 10 Superman

METCON
6 giri di (TIME CAP 18'):
  • 10 Burpees
  • 20 KB SDHP
  • 30 KB Alt. Goblet Rear Lunges
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Reverse Plank Hold

 

mercoledì 24 febbraio 2021

Circuit Training 24.02.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Alternati
  • 15 Glute Bridges

METCON
AMRAP 18' di:
  • 1 Inverted Burpee (+1 rip al giro)
  • 2 Push-Ups (+2 rip.)
  • 3 KB Goblet Squats (+3 rip.)
  • 4 V Sit-Ups (+4 rip.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches Completi
  • Superman Hold