venerdì 21 gennaio 2022

Circuit Training 21.01.2022

Tremillesimo post!!!

WARM UP
3 giri:

  • 10 Shoulder Taps
  • 20 Glute Bridges
  • 30 Jumping Jacks

METCON
TEAM WOD
(team da 3, gli atleti alternano ogni 10 ripetizioni)
AMRAP 20' di:
  • 80 Double Unders (200 Singles)
  • 70 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 60 Sit-Ups
  • 50 Push Presses @30/20 Kg. (65/45 lbs.) 
  • 40 Push-Ups
  • 30 Toes To Bars
  • 20 Box Jump Overs @60/50 cm. (24/21 in.)
  • 10 Reverse Burpees

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

 

giovedì 20 gennaio 2022

Circuit Training 20.01.2022

WARM UP
3 giri di:

  • 15 Sit-Ups
  • 10 Plank To Push-Ups
  • 5 Sprawls

SKILL
  • 15' Pratica OH SQUATS

METCON

AMRAP 16' di:
  • 6 KB One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)
  • 12 V Sit-Ups
  • 12 Roll-Ups
  • 12 Alt. Rear Lunges with OH Plate @20/15 Kg. (33/22 lbs.)

CORE WORK
3 giri:
  • 1' Crunches
  • 1' Flutter Kicks

 

mercoledì 19 gennaio 2022

Circuit Training 19.01.2022

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

SKILL
  • 15' Pratica TOES TO BARS

METCON
5 giri di (TIME CAP 20'):
  • 10 Burpees
  • 15 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 20 V Sit-Ups
  • 25 Crossboby Toe Taps (Dx+Sx=1)

CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Plank Hold
  • Russian Twists

 

martedì 18 gennaio 2022

Circuit Training 18.01.2022

WARM UP
4 giri di:

  • 15 Single Unders
  • 15 Scissor Kicks
  • 15 Shoulder Taps

STRENGHT
  • 5x5 CLEAN & PRESSES

METCON
  • AMRAP 6' di:
    • LADDER 2-4-6-8-... Front Squats @50/30 Kg. (110/65 lbs.)
    • 20 Double Unders
  • 2' Riposo
  • AMRAP 6' di:
    • LADDER 2-4-6-8-... Push Presses @50/30 Kg. (110/65 lbs.)
    • 20 Double Unders

CORE WORK
40-30-20-10 ripetizioni di:
  • Crossbody Toe Taps
  • Crunches

 


 

lunedì 17 gennaio 2022

Circuit Training 17.01.2022

WARM UP
3 giri:

  • 5 Inchworms
  • 10 Squat Jumps
  • 15 Shoulder Taps

METCON

TEAM WOD
(team da 2, gli atleti si alternano le ripetizioni se non in synchro)
AMRAP 20'
:
  • 20 One KB Box Step-Ups @60/50 cm. (24/20 in.)
  • 20 Push-Ups HR
  • 20 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Synchro Sit-Ups
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED =
16/12 Kg. (35/25 lbs.)

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

 

venerdì 14 gennaio 2022

Circuit Training 14.01.2022

WARM UP
3 giri:

  • 15 Plank Jacks
  • 10 Shoulder Taps
  • 5 Sprawls

STRENGHT
  • 5x5 SNATCH BALANCE (2' pausa tra sets)

METCON
10-9-8-7-6-5-4-3-2-1 ripetizioni di:

  • OH Squats
  • KB Renegade Rows (per braccio) @24/16 Kg. (53/35 lbs.)

RX'D = 40/25 Kg. (90/55 lbs.)
SCALED = 30/20 Kg. (65/45 lbs.)


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

 

giovedì 13 gennaio 2022

Circuit Training 13.01.2022

WARM UP
3 giri:

  • 5 Burpees
  • 10 V Sit-Ups
  • 15 Jumping Jacks

STRENGHT
  • 5x5 DEADLIFTS (2' pausa tra sets)

METCON
AMRAP 16' di:
  • 5 Deadlifts
  • 10 Jumping Lunges (Dx+Sx=1) 
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Sit-Ups

RX'D = 80/40 Kg. (175/90 lbs.)
SCALED = 60/30 Kg. (135/65 lbs.)


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