Circuit Training 31.05.2023

WARM UP
4 giri di:

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

METCON
EMOM 20' di:

• Minuti DISPARI: 22 Air Squats
  
• Minuti PARI: 22 Ring Rows

Al minuto 5 - 10 - 15 -20 fare 11 Burpees. 

CORE WORK

4 giri di:

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

 

Circuit Training 30.05.2023

WARM UP
3 giri di:

• 5 Sprawls
• 15 Hollow Kicks
• 25 Lateral Hops

METCON
AMRAP 20':

• 20 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  
• 20 KB American Swings @16/12 Kg. (35/26 lbs.)
• 20 Push-Ups
• 20 Sit-Ups
• 20 Double Unders/Tuck Jumps
  

CORE WORK

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

• Plank Hold
• Alt. Leg Raises

 

Circuit Training 29.05.2023

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
• 15 Hollow Kicks
• 10 Lunges (per gamba) 

METCON
5 giri di (TIME CAP 20'):

• 5 Hang Power Snatches @40/25 Kg. (90/55 lbs.)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 V Sit-Ups
• 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• 25 Double Unders (x3 Singles))

CORE WORK

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

• Plank Hold
• Crunches

 

Circuit Training 26.05.2023

WARM UP
4 giri di:

• 10 Crunches
• 15 Glute Bridges
• 20 Mountain Climbers (Dx+Sx=1)

METCON
7 giri di:

• 7 KB SDHP @32/24 Kg. (70/53 lbs.)
  
• 7 Burpees
• 7 Sit-Ups

CORE WORK

4 giri di:

• 30" Russian Twists
  
• 30" Alt. Leg Raises
  
• 30" Plank Hold

 

Circuit Training 25.05.2023

WARM UP
4 giri di:

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

METCON
AMRAP 20' di:

• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
  
• 20 Sit-Ups 
• 20 Air Squats 
• 20 Push-Ups HR

CORE WORK

4 giri di:

• 30" Russian Twists
  
• 30" Crunches
  
• 30" Plank Hold

 

Circuit Training 24.05.2023

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Crunches
  
• 10 Shoulder Taps
  

METCON
5 giri di:

• 30 Double Unders/Tuck Jumps
  
• 10 Push Presses
  
• 30 Sit-Ups
• 10 Front Squats
  

RX'D = 40/27,5 Kg. (90/60 lbs.)
SCALED = 35/25 Kg. (77/55 lbs.)

CORE WORK

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

• Penguins
  
• Russian Twists

 

 

Circuit Training 23.05.2023

WARM UP
3 giri:

• 15 Sit-Ups
  
• 10 Plank To Push-Ups
  
• 5 Sprawls
  

METCON
TEAM WOD (x2, si alternano gli esercizi)
6 giri (TIME CAP 30') di:

• 500 mt ROW/800 mt ASSAULT BIKE/100 Double Unders (x3 Singles)
• 15 Wall Ball Shots @10/6 Kg.
• 20 Box Step Overs @60/50 cm.
• 25 KB SDHP @ 16/12 Kg.
• 30 Russian Twists (Dx+Sx=1)

CORE WORK
4 giri di:

• 1' Crunches
• 1' Flutter Kicks