Circuit Training 26.07.2024

WARM UP
4 giri di:

• 5 Inchworms
  
• 10 Reverse Sit-Ups
  
• 15 Jumping Jacks
  

METCON
E2MOM (10 giri - 20' totali):

• 30 Double Unders/Tuck Jumps
  
• 20 Affondi Alternati
• 10 KB One Arm Snatches (5 per braccio) @24/16 Kg. (53/35 lbs.)

CORE WORK

4 giri di:

• 30" Crunches
• 30" Reverse Crunches
• 30" Hollow Hold

Circuit Training 25.07.2024

WARM UP
4 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 10 Mountain Climbers (Dx+Sx=1)
• 10 Crunches

METCON
3 giri di:

• 1' Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 1' Toes To Bars
• 1' KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
• 1' Box Jumps @60/50 cm. (24/20 in.)
• 1' Push Presses @30/20 Kg. (65/45 lbs.) 
• 1' V Sit-Ups
• 1' Single Rope Jumps/Double Unders (x3) 

* Viene assegnato un punto per ogni ripetizione, tranne per la corda dove viene considerato un punto ogni salto (nel caso dei Double Unders valgono triplo).

CORE WORK

3 giri (40" lavoro - 20" pausa)

• Jumping Jacks
  
• Alt. V-Ups
  
• Flutter Kicks

Circuit Training 24.07.2024

WARM UP
3 giri di:

• 15 Air Squats
• 10 Sit-Ups
• 5 Plank To Push-Ups (Dx+Sx=1)

METCON
AMRAP 6' di:

• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 Pull-Ups/15 Ring Rows

3' RIPOSO

AMRAP 6' di:

• 10 Box Jumps @60/50 cm. (24/20 in.)
• 10 Push-Ups HR

CORE WORK

3 giri di:

• 15 Alt. One Leg V Sit-Ups
• 15 Scissors Kicks
• 15 Crunches

Circuit Training 23.07.2024

WARM UP
3 giri di:

• 5 Tuck Jumps
• 10 Plank Jacks
  
• 15 Sit-Ups

METCON
TEAM WOD (team da 2, gli atleti si alternano gli esercizi)
AMRAP 18':

• 9 Power Cleans
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 21 Sit-Ups

RX'D = 45/30 Kg. (100/60lbs.)
SCALED = 40/25Kg. (90/55 lbs.)

CORE WORK

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

• Crossbody Toe Taps
• V Sit-Ups

Circuit Training 22.07.2024

WARM UP
3 giri di:

• 20 Air Squats
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 Shoulder Taps (Dx+Sx=1)

METCON
4 giri (TIME CAP 20') di:

• 30 Double Unders (x3 Singles)/Tuck Jumps
• 3 giri di:
• 10 Push-Ups HR
• 15 V Sit-Ups
• 20 Air Squats

CORE WORK

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

• Hollow Hold
• Superman Hold

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
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

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