venerdì 22 ottobre 2021

Circuit Training 22.10.2021

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

  • Skip Alto
  • Calciata dietro

STRENGHT
  • 7-7-5-5-3-3-3 SQUAT CLEANS (1'30" pausa tra sets)

METCON
EMOM 20' (5 giri totali):
  • Minuto 1: 5 Squat Cleans
  • Minuto 2: 7 Toes To Bars
  • Minuto 3: 10 Burpees
  • Minuto 4: 15 V Sit-Ups (25 Sit-Ups)

RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 45/27,5 Kg. (100/60 lbs.)
BEGINNER = 40/25 Kg. (90/55 lbs.)

 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Alt. Star V-Ups
  • Mountain Climbers

 

giovedì 21 ottobre 2021

Circuit Training 21.10.2021

WARM UP
3 giri di:

  • 15 Push-Ups
  • 10 Shoulder Taps
  • 5 Sprawls

METCON

AMRAP 16' di:
  • 6 KB One Arm Bent Over Row (per braccio) @24/61 Kg. (53/35 lbs.)
  • 12 V Sit-Ups
  • 12 Roll-Ups
  • 12 Box Step-Ups @60/50 cm. (24/20 in.)

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

 

mercoledì 20 ottobre 2021

Circuit Training 20.10.2021

WARM UP
4 giri di:

  • 5 Sprawls
  • 10 Crunches Completi
  • 15 Air Squats

STRENGHT
EMOM
  • 5x3 OVER HEAD SQUATS

METCON
AMRAP 6' di:
  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Presses
3' RIPOSO POI

AMRAP 6' di:
  • 5 Pull-Ups
  • 10 Sit-Ups
  • 15 Air Squats

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Double Unders
  • Plank Hold


martedì 19 ottobre 2021

Circuit Training 19.10.2021

WARM UP
3 giri di:

  • 10 Shoulder Taps
  • 15 Crunches
  • 30 Lateral Hops

STRENGHT
  • 5-5-3-3-1-1 FRONT SQUATS

METCON
AMRAP 15':
  • 10 Burpees
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 30 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK
  • 100 Sit-Ups @10/5 Kg. (22/11 lbs.)

 

lunedì 18 ottobre 2021

Circuit Training 18.10.2021

WARM UP
3 giri:

  • 10 Squat Jumps
  • 10 Push-Ups
  • 10 Sit-Ups Gambe Tese

STRENGHT
  • 7-7-5-5-3-3-3 HANG POWER CLEANS (1'30" pausa tra sets)

METCON
30-20-10 ripetizioni di (TIME CAP 15'):
  • KB SDHP
  • Sit-Ups
  • KB Alt. Goblet Reverse Lunges
  • Sit-Ups

RX'D = 32/24 Kg. (75/53 lbs.)
SCALED = 24/16 Kg. (53/35 lbs.)
BEGINNER = 16/12 Kg. (35/27 lbs.)


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

 

venerdì 1 ottobre 2021

Circuit Training 01.10.2021

WARM UP
5 giri di:

  • 5 Push-Ups
  • 10 Air Squats
  • 15 Sit-Ups


METCON
5 giri (TIME CAP 20') di:

  • 4 Hang Power Snatch
  • 8 Front Squats
  • 12 KB Sumo Deadlift High Pulls @32/24 Kg. (53/35 lbs.)
  • 16 V Sit-Ups
  • 20 Double Unders/Tuck Jumps

RX'D@40/27,5 Kg. (90/60 lbs.)
SCALED
= @35/22,5 Kg. (80/50 lbs.)


CORE WORK
5 giri di:
  • 10 Toes To Bars
  • 20 Russian Twists (Dx+Sx=1)

 

giovedì 30 settembre 2021

Circuit Training 30.09.2021

WARM UP
3 giri di:

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


METCON
AMRAP 15' di:

  • 3 [1 Pull-Up + 1 Toes To Bar (MOD 2 Ring Rows + 2 V Sit-Ups)]
  • 10 Air Squats (+10 ogni giro)

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