sabato 16 gennaio 2021

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

venerdì 15 gennaio 2021

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

giovedì 14 gennaio 2021

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

mercoledì 13 gennaio 2021

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

martedì 12 gennaio 2021

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

lunedì 11 gennaio 2021

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

sabato 9 gennaio 2021

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