Circuit Training 16.01.2021

WARM UP
3 giri di:

• 30 Clapping Jacks
• 20 Russian Twists
• 10 Shoulder Taps

METCON
5 giri di (TIME CAP 25') di:

• 30 Chair Step-Ups
• 30 Sit-Ups
• 30 Push-Ups
• 30 KB One Arm Bent Over Row (15 per braccio)

CORE WORK

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

• Hollow Kicks
• Crunches

Circuit Training 15.01.2021

WARM UP
3 giri di:

• 10 Plank To Push-Ups
• 10 Air Thrusters
• 10 Jumping Jacks

METCON
TIME CAP 20':

• LADDER 2-20 KB Goblet Squats
• LADDER 10-1 One Arm KB Clean & Presses (per braccio)

CORE WORK

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

• Flutter Kicks
• Sit-Ups

Circuit Training 14.01.2021

WARM UP
3 giri di:

• 30 Lateral Hops
• 20 Air Thrusters
• 10 Push-Ups

METCON
AMRAP 20' di:

• 20 V Sit-Ups
• 20 Jumping Lunges (Dx+Sx=2)
• 20 KB SDHP
• 20 Sprawls

CORE WORK

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

• Hollow Hold
• Russian Twists

Circuit Training 13.01.2021

WARM UP
3 giri di:

• 10 Squat Jumps
• 10 Sit-Ups
• 10 Shoulder Taps

METCON

5 giri di (TIME CAP 20'):

• 5 Roll-Ups
• 10 KB One Arm Snatches (per braccio)
• 15 Leg Raises over KB
• 20 Chair Pistol Squats (per gamba)

CORE WORK

4 giri di:

• 1' Plank Hold
• 1' Superman Hold
• 30" Riposo

Circuit Training 12.01.2021

WARM UP
4 giri di:

• 20 Jumping Jacks
• 15 Leg Raises
• 10 Push-Ups
• 5 Inchworms

METCON
AMRAP 20' di:

• 10 KB One Arm Bent Over Rows (per braccio)
• 30 Sit-Ups
• 10 KB One Arm Clean & Presses (per braccio)
• 30 Air Squats

CORE WORK

3 giri di:

• 45" Crunches
• 45" Reverse Crunches
• 45" Plank Hold
• 15" Riposo

Circuit Training 11.01.2021

WARM UP

4 giri di:

• 5 Sprawls
• 10 Russian Twists
• 15 Air Squats
  

METCON
TIME CAP 30'

50-40-30-20-10 ripetizioni di:

• KB OH Reverse Lunges
• Sit-Ups a gambe tese
• Push-Ups

CORE WORK

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

• Scissor Kicks
• Hollow Kicks

Circuit Training 09.01.2021

WARM UP
3 giri di:

• 25 Jumping Jacks
• 20 Russian Twists
• 15 Crunches

METCON

5 giri di (TIME CAP 30'):

• 10 Chair Pistol Squats (5 per gamba)
• 20 Push-Ups HR
• 30 KB One Arm Floor Presses (15 per braccio)
• 40 Sit-Ups Gambe Tese
• 50 Crossovers Toes Taps (Dx+Sx=2)

CORE WORK

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

• Hollow Kicks