martedì 19 marzo 2024

Circuit Training 19.03.2024

WARM UP
3 giri di:

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

METCON

EMOM
 15':
  • 2 Power Cleans
  • 5 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 10 Sit-Ups
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 
45/27,5 Kg. (100/60lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Penguins
  • V Sit-Ups

lunedì 18 marzo 2024

Circuit Training 18.03.2024

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
10 giri di (TIME CAP 25'):
  • 10 Burpees
  • 15 Push-Ups
  • 20 Sit-Ups
  • 25 Air Squats

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches 
  • Russian Twists

sabato 16 marzo 2024

Circuit Training 16.03.2024

WARM UP
3 giri:

  • 30 Jumping Jacks
  • 20 Russian Twists (Dx+Sx=1)
  • 10 Push-Ups

METCON
EMOM 18' (9 giri totali) di:
  • Minuti DISPARI: 2 Power Cleans + 3 Front Squats @50/30 Kg. (110/65 lbs.)
  • Minuti PARI: 10 Box Jumps @75/60 cm. (30/24 in.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups
  • Reverse Sit-Ups 

 

venerdì 15 marzo 2024

Circuit Training 15.03.2024

WARM UP
3 giri di:

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

METCON
AMRAP 15' di:
  • 5 Hang Squat Cleans @50/35 Kg. (110/77 lbs.) 
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.) 
  • 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
  • 20 Push-Ups HR
  • 25 Sit-Ups

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

giovedì 14 marzo 2024

Circuit Training 14.03.2024

WARM UP
3 giri di:

  • 10 Shoulder Taps (Dx+Sx=1)
  • 15 Crunches
  • 20 Jumping Jacks

METCON
AMRAP 18' di:
  • LADDER (5 giri):
    • 2-10 Front Squats @50/30 Kg. (110/65 lbs.)
    • 4-20 V Sit-Ups
    • 6-30 Push-Ups HR
  • nel rimanente tempo AMRAP di:
    • 5 Burpees
    • 10 Toes To Bars/20 K2C

CORE WORK
5 giri di:
  • 1' Russian Twists
  • 1' Reverse Crunches


mercoledì 13 marzo 2024

Circuit Training 13.03.2024

WARM UP
3 giri di:
  • 1' Rope Jumps
  • 1' V Sit-Ups
  • 1' Jumping Jacks

METCON
5 giri di:
  • LADDER 2-10 Push Presses @40/25 Kg. (90/55 lbs.)
  • LADDER 4-20 Barbell Lunges @40/25 Kg. (90/55 lbs.)
  • LADDER 6-30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • LADDER 8-40 Sit-Ups
  • LADDER 10-50 Double Unders (SUB Mountain Climbers x2)

CORE WORK
3 giri di:
  • 1' Crunches
  • 1' Reverse Crunches
  • 1' Plank Hold

martedì 12 marzo 2024

Circuit Training 12.03.2024

WARM UP
3 giri di:
  • 15 Air Squats
  • 10 Sit-Ups
  • 5 Plank To Push-Ups (Dx+Sx=1)

METCON
EMOM 18' (3 giri totali):
  • Minuto 1: 10 Deadlifts @100/70 Kg. (225/155 lbs.)
  • Minuto 2: 10 Toes To Bars (x2 K2C)
  • Minuto 3: 10 Inverted Burpees
  • Minuto 4: 10 Box Jumps @60/50 cm. (24/20 in.)
  • Minuto 5: 40 Double Unders (x2 Singles)
  • Minuto 6: Riposo

CORE WORK
3 giri di:
  • 15 Alt. One Leg V Sit-Ups
  • 15 Scissors Kicks
  • 15 Crunches