Circuit Training 22.07.2021

WARM UP
3 giri:

• 15 Mountain Climbers
  
• 15 Russian Twists
  
• 15 Air Squats
  

STRENGHT

• Back Squats 4x8 SUPERSET DB Bench Press 4x8 rec. 1'30"
  
• Alt. DB Push Press 4x8 SUPERSET Bulgarian Split Squats 4x8 rec. 1'15"

CORE WORK

3 giri di:

• 1' Penguins
• 1' Reverse Crunches
• 1' Plank Hold 

 

Circuit Training 21.07.2021

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Affondi Alternati
• 15 Glute Bridges

METCON
TEAM WOD (team da 2, gli atleti alternano nelle ripetizioni)
AMRAP 20' di:

• 80 Double Unders (200 Singles)
  
• 70 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 60 Sit-Ups
• 50 Push Presses @30/20 Kg. (65/45 lbs.) 
• 40 Push-Ups
• 30 Toes To Bars
• 20 Box Jump Overs @60/50 cm. (24/21 in.)
  
• 10 Reverse Burpees
  

CORE WORK

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

• Hollow Kicks
  
• Crossbody Toe Tounches

 

Circuit Training 20.07.2021

WARM UP
3 giri di:

• 25 Double Unders
  
• 10 Affondi (Dx+Sx=1)
• 5 Sprawls

STRENGHT

• 5-2-2-2-2 FRONT SQUATS (Ogni 2")

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 10 Pull-Ups
• Minuto 2: 10 Burpees
• Minuto 3: 15 Toes To Bars (x2 K2C)
• Minuto 4: 15 Box Jumps @60/50 cm. (24/21 in.)
• Minuto 5: 20 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• Minuto 6: 20 KB SDHP @32/24 Kg. (70/53 lbs.)

CORE WORK

6 giri di (30" ON - 15" OFF):

• Hollow Kicks
• Scissors Kicks

 

Circuit Training 18.07.2021

METCON

• 10K Walking
  

 

CORE WORK

5 giri di:

• 1' Crunches
  
• 1' Reverse Crunches
• 1' Plank Hold 

 

Circuit Training 17.07.2021

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Air Thrusters
  
• 10 Burpees
  

STRENGHT

• Clean & Jerk 5-5-3-2-1-1
• Squat Cleans 5x5

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

• Crunches
  
• Penguins

 

Circuit Training 16.07.2021

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Russian Twists
• 10 Push-Ups
  

METCON
4 giri (40" lavoro - 20" pausa) di:

• Back Squats (from rack)
  
• Deficit Dumbbell Sumo Deadlifts
  
• Rubber Band Hip Thrusters
  
• Rubber Band Side Walking
  

 

CORE WORK

5 giri di:

• 1' Crunches
• 1' Leg Raises

 

 

Circuit Training 15.07.2021

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

• Crunches

METCON
5 giri di: (TIME CAP 15')

• 5 Clean & Jerks @50 Kg.
  
• 10 Ring Dips
• 20 KB American Swings @24 Kg.
  

CORE WORK
6 giri di:

• 1' Plank Hold
  
• 1' Penguins
  
• 30" Toes To Bars