venerdì 19 luglio 2024

Circuit Training 19.07.2024

WARM UP
3 giri di:

  • 10 Mountain Climbers (Dx+Sx=1)
  • 10 Alt. Leg Raises (Dx+Sx=1)
  • 10 One Leg Glute Bridges (Dx+Sx=1)

METCON
TEAM WOD
 (team da 2, gli atleti si alternano gli esercizi)
AMRAP 20' di:
  • 5 Pull-Ups/10 Ring Rows
  • 10 Toes To Bars/20 V Sit-Ups
  • 15 Push-Ups HR
  • 20 Affondi con disco OH @20/15 Kg. (45/33 lbs.)
  • 25 Double Unders (x3 Singles)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)

  • Plank Hold
  • Russian Twists

giovedì 18 luglio 2024

Circuit Training 18.07.2024

WARM UP
3 giri di:

  • 10 Sprawls
  • 15 Air Squats
  • 20 Leg Raises

METCON
5 giri (TIME CAP 20'):
  • 5 (per braccio) KB One Arm Snatches @24/16 Kg. (53/35 lbs.)
  • 10 Toes To Bars
  • 15 Sit-Ups
  • 20 KB SDHP @24/16 Kg. (53/35 lbs.)

CORE WORK
6 giri di:
  • 30" Flutter Kicks
  • 30" Crunches Completi
  • 30" Plank Hold

mercoledì 17 luglio 2024

Circuit Training 17.07.2024

WARM UP
3 giri di:

  • 5 Roll-Ups
  • 9 Push-Ups
  • 15 Clapping Jacks


METCON
LADDER 1-5-1 di:

  • Wall Climbs
  • Burpees
  • Toes To Bars (x2 V Sit-Ups)

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

 

 

martedì 16 luglio 2024

Circuit Training 16.07.2024

WARM UP
3 giri di:

  • 15 Push-Ups
  • 10 Shoulder Taps (Dx+Sx=1)
  • 5 Sprawls

METCON

TEAM WOD (x2):
  • INGRESSO
    • 50 Sinchro Mountain Climbers (Dx+Sx=1)
  • 6 GIRI DI (alternando esercizi):
    • 5 Inverted Burpees
    • 10 Burpees 
    • 15 KB SDHP @24/16 Kg. (53/35 lbs.)) 
    • 20 Alt. Jumping Lunges
    • 25 Double Unders (60 Singles)
  • USCITA
    • 50 Sinchro Mountain Climbers (Dx+Sx=1)

CORE WORK
4 giri:
  • 1' Crunches Completi
  • 1' Plank Hold

lunedì 15 luglio 2024

Circuit Training 15.07.2024

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Russian Twists (Dx+Sx=1)
  • 10 Shoulder Taps (Dx+Sx=1)

METCON
3 giri (TIME CAP 20') di:
  • 30 Double Unders (x3 Singles) 
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 40 Air Squats 
  • 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 10 Toes To Bars
  • 20 Push-Ups HR

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

venerdì 12 luglio 2024

Circuit Training 12.07.2024

WARM UP
3 giri di:

  • 10 Push-Ups
  • 20 Crunches
  • 30 Jumping Jacks

METCON
TIME CAP 20':
  • LADDER 10-1 di:
    • KB American Swings @24/16 Kg. (53/35 lbs.) 
    • Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
    • Clean @40/27,5 Kg. (90/60 lbs.)
    • 10 Burpees
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Mountain Climbers

giovedì 11 luglio 2024

Circuit Training 11.07.2024

WARM UP
3 giri di:

  • 10 Sprawls
  • 15 Air Thrusters
  • 20 Leg Raises

METCON
ORE 13.00

5 giri di: (TIME CAP 20'):
  • 5 Strict Pull-Ups 
  • LADDER 4-20 Toes To Bars
  • LADDER 6-30 Push-Ups HR 
  • LADDER 20-100 Double Unders (x2 Singles)
ORE 19.30
TEAM WOD (x2)
AMRAP 20' di:
  • 50 Double Unders (x2 Singles)
  • 50 Box Jumps @60/50 cm. (24/20 in.)
  • 50 V Sit-Ups
  • 50 KB SDHP @24/16 Kg. (55/35 lbs.)

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