mercoledì 14 maggio 2025

Circuit Training 14.05.2025

WARM UP
4 giri di:

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

METCON
AMRAP 18' di:
  • 5 Inverted Burpees
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  • 20 Sit-Ups 

CORE WORK
4 giri di:
  • 30" Crunches
  • 30" Reverse Crunches
  • 30" Hollow Hold

martedì 13 maggio 2025

Circuit Training 13.05.2025

WARM UP
3 giri di:

  • 10 Rear Lunges
  • 15 Crunches
  • 20 Clapping Jacks

METCON
3 giri di:
  • 1' KB American Swings @16/12 Kg. (35/26 lbs.) 
  • 1' Box Jumps @60/50 cm. (24/20 in.) 
  • 1' Toes To Bars 
  • 1' Push-Ups HR 
  • 1' OH Lunges con disco @20/15 Kg. (45/33 lbs.) 
  • 1' Riposo

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

lunedì 12 maggio 2025

Circuit Training 12.05.2025

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):
  • Push-Ups
  • Crunches
  • Jumping Jacks

METCON
TEAM WOD (TIME CAP 25')
10 Giri totali (5 per atleta, alternandosi nei giri completi)
  • 20 Burpees
  • 20 V Sit-Ups
  • 50 Double Unders (x2 Singles)

CORE WORK
3 giri di:
  • 5 Strict Toes To Bars
  • 10 Russian Twists (Dx+Sx=1)
  • 15 Hollow Kicks

venerdì 9 maggio 2025

Circuit Training 09.05.2025

WARM UP
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Air Thrusters
  • Mountain Climbers
 
METCON
AMRAP 20'
:
  • 5 Clean & Presses @40/25 Kg. (90/55 lbs.)
  • 10 KB Russian Swings @24/16 Kg. (53/35 lbs.)
  • 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 V Sit-Ups 
  • 25 Double Unders (x3 Singles)
 
CORE WORK
4 giri:
  • 20 Alt. Rear Lunges
  • 15 Penguins
  • 10 Superman

giovedì 8 maggio 2025

Circuit Training 08.05.2025

WARM UP
4 giri:

  • 5 Sprawls
  • 10 Crunches
  • 15 Clapping Jacks

METCON
5 giri (TIME CAP 30'):
  • 5 Burpees
  • 10 Thrusters @40/25 Kg. (90/55 lbs.)
  • 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 Sit-Ups
  • 25 Mountain Climbers (Dx+Sx=1)

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

mercoledì 7 maggio 2025

Circuit Training 07.05.2025

WARM UP
3 giri:

  • 10 Mountain Climbers
  • 10 Shoulder Taps
  • 10 Russian Twists

METCON
4 giri (TIME CAP 20'):
  • 10 Burpees
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 30 Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  • 40 Double Unders (100 Singles)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Pinguini

martedì 6 maggio 2025

Circuit Training 06.05.2025

WARM UP
4 giri:

  • 20 Jumping Jacks
  • 15 Crunches
  • 10 Push-Ups

METCON
5 giri (TIME CAP 20'):
  • 10 Toes To Bars/20 V Sit-Ups
  • 15 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 25 Double Unders/Tuck Jumps

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