martedì 28 giugno 2022

Circuit Training 28.06.2022

WARM UP
3 giri di:

  • 10 Push-Ups
  • 20 Affondi Alternati
  • 30 Jumping Jacks


METCON
4 giri di:

  • 35 Jump Squats
  • 35 Chair Step-Ups
  • 35 Sit-Ups
  • 35 KB/RB SDHP

CORE WORK
4 giri di:
  • 30" Mountain Climbers
  • 30" Plank Hold
  • 30" Russian Twists

 

venerdì 24 giugno 2022

Circuit Training 24.06.2022

WARM UP
4 giri di:

  • 30" Russian Twists
  • 30" Leg Raises
  • 30" Air Squats

METCON

5 giri di:
  • 5 Burpees
  • 10 Push-Ups HR
  • 15 Sit-Ups
  • 20 Jumping Lunges (Dx+Sx=1)
  • 25 Jumping Jacks

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • V Sit-Ups
  • Penguins

 

giovedì 23 giugno 2022

Circuit Training 23.06.2022

WARM UP
3 giri di:

  • 20 Clapping Jacks
  • 15 Pinguini (Dx+Sx=1)
  • 10 Push-Ups

METCON
4 giri di (40" lavoro-20"riposo):
  • Assault Bike
  • KB SDHP
  • V Sit-Ups
  • Affondi alternati con OH Plate
  • Box Jumps
Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
TABATA (20" ON - 10" OFF x 4 giri):
  • Russian Twists
  • Toes To Bars

 

mercoledì 22 giugno 2022

Circuit Training 22.06.2022

WARM UP
4 giri di:

  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 Crunches

METCON

AMRAP 15' di:
  • 5 Sprawls
  • 10 Push-Ups HR
  • 15 Hollow Kicks
  • 20 KB Z Presses a 2 mani

CORE WORK
4 giri (40" ON - 20" OFF)
  • Hollow Hold
  • Plank Hold

 

martedì 21 giugno 2022

Circuit Training 21.06.2022

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):
  • 10 KB Clean & Press
  • 15 Jumping Lunges (Dx+Sx=1)
  • 20 Hip Thrusts
  • 25 Mountain Climbers (Dx+Sx=1)

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

 

giovedì 16 giugno 2022

Circuit Training 16.06.2022

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Shoulder Taps
  • 15 Air Squats

METCON
AMRAP 18' di:
  • 40 Mountain Climbers (Dx+Sx=1)
  • 30 Alt. V Sit-Ups
  • 20 Chairs Dips
  • 10 Rear Lunges

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Glute Bridges
  • Leg Raises

 


 

mercoledì 15 giugno 2022

Circuit Training 15.06.2022

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 15 Russian Twists
  • 10 Affondi Posteriori

METCON

AMRAP 18' di:
  • 30 KB SDHP
  • 30 Hip Thrusts @75/50 Kg. (165/110 lbs.)
  • 30 V Sit-Ups
  • 30 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

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