giovedì 29 luglio 2021

Circuit Training 29.07.2021

WARM UP
3 giri di:

  • 6 Jumping Lunges (Dx+Sx=1)
  • 12 RUBBER BAND Deadlifts
  • 18 RUBBER BAND Hammer Curls

METCON
3 giri di
AMRAP 5':
  • 3 Burpees
  • 5 DB Thrusters
  • 7 DB Russian Twists (Dx+Sx=1)
1' di pausa tra i giri. Si riprende da dove ci si è fermati.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Alt. Leg Raises

 

martedì 27 luglio 2021

Circuit Training 27.07.2021

WARM UP
3 giri di:
  • 30 Clapping Jacks
  • 20 Air Squats
  • 10 Hollow Kicks
 
METCON
4 giri (40" lavoro - 20" pausa) di:
  • One Arm Alt. DB Snatches
  • Rubber Band Deadlifts
  • Rubber Band Curls
  • DB Alt. Lunges
  • Push-Ups
 
CORE WORK
5 giri di:
  • 1' Crunches
  • 1' Reverse Crunches
  • 1' Plank Hold

 

lunedì 26 luglio 2021

Circuit Training 26.07.2021

WARM UP
3 giri di:

  • 20 Jumping Jack
  • 15 Shoulder Taps
  • 10 Affondi Laterali

STRENGHT
  • 4x8 THRUSTERS (ogni 2')

METCON
AMRAP 18' di:
  • 1 Inverted Burpee (+1 rep ogni giro)
  • 2 V Sit-Ups (+2 reps)
  • 3 Push-Ups(+3 reps)
  • 4 Air Squats su Medball (+4 reps)


CORE WORK
  • 100 Crunches
  • 100 Reverse Crunches
  • 100 Russian Twists (Dx+Sx=1)

 

giovedì 22 luglio 2021

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 

 

mercoledì 21 luglio 2021

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

 

martedì 20 luglio 2021

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

 

domenica 18 luglio 2021

sabato 17 luglio 2021

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

 

venerdì 16 luglio 2021

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

 


 

giovedì 15 luglio 2021

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

 

martedì 13 luglio 2021

Circuit Training 13.07.2021

WARM UP
3 giri di:

  • 10 Alzate Frontali con elastico
  • 10 Biceps Curls con elastico
  • 10 Jump Squats
  • 10 Crunches Completi

METCON
10 giri di (TIME CAP 20'):
  • 5 Dumbbell Devil Presses
  • 10 V Sit-Ups
  • 20 Double Unders (x2 Singles)

CORE WORK
"ANNIE"
50-40-30-20-10 ripetizioni di:
  • Double Unders/Mountain Climbers (Dx+Sx=1)
  • Sit-Ups

 


 

giovedì 1 luglio 2021

Circuit Training 01.07.2021

WARM UP
3 giri:

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

 

STRENGHT

  • Back Squats 5x8 rec. 1'30"
  • Walking Lunges 5x8 rec. 1'15"
  • Leg Extension  4x8 rec. 1'
  • Leg Curl 4x8 rec. 1'
  • Calf Raises 4x10 rec. 1'
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Reverse Crunches

 

mercoledì 30 giugno 2021

Circuit Training 30.06.2021

WARM UP
3 giri di:

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

 

METCON
AMRAP 6' of:

  • 15 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 10 Pull-Ups
3' REST THEN

AMRAP 6' of:
  • 10 Box Jumps @60/50 cm. (24/20 in.)
  • 10 Push-Ups HR

 

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

 

martedì 29 giugno 2021

Circuit Training 29.06.2021

WARM UP
4 giri di:

  • 5 Burpees
  • 10 Push-Ups
  • 15 Air Squats

 

STRENGHT

  • Bench Press 5x8 rec. 1'30"
  • Dumbbell Inclined Bench Flies 5x8 rec. 1'15"
  • Dumbbell Bench Press  4x8 rec. 1'
  • Dumbbell Hammer Curl 4x8 rec. 1'
  • Barbell Curls 4x10 rec. 1'
 
CORE WORK
5 giri di:
  • 1' Crunches
  • 1' Reverse Crunches
  • 1' Plank Hold 

lunedì 28 giugno 2021

Circuit Training 28.06.2021

WARM UP
3 giri di:

  • 10 Jump Squats
  • 10 Push-Ups
  • 10 Sit-Ups


METCON
7 giri di: (TIME CAP 25')

  • 7 Hang Squat Cleans
  • 14 Toes Through Rings
  • 21 Ball Slams
  • 28 Double Unders (x3 Singles)

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


 

venerdì 25 giugno 2021

Circuit Training 25.06.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 15 Air Squats
  • 25 Clapping Jacks

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 15 DB Push Presses @17,5/12,5 Kg.
  • Minuto 2: 15 Ball Slams @15/10 Kg.
  • Minuto 3: 15 DB Step-Ups @12,5/7,5 Kg.
  • Minuto 4: 25 Sit-Ups

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

 

giovedì 24 giugno 2021

Circuit Training 24.06.2021

WARM UP
3 giri di:

  • 5 Sprawls
  • 15 Russian Twists
  • 25 Jumping Jacks

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 5 DB One Arm Snatches (per braccio)
  • Minuto 2: 10 Alt. DB Renegade Rows
  • Minuto 3: 15 Push-Ups HR
  • Minuto 4: 20 Sit-Ups

 
CORE WORK
4 giri di (40" ON - 20" OFF):

  • Flutter Kicks
  • Plank Hold

 

martedì 22 giugno 2021

Circuit Training 22.06.2021

STRENGHT

  • Bench Press 5x8 rec. 1'30"
  • Inclined Bench Press 5x8 rec. 1'15"
  • Dumbbell Inclined Bench Flies  4x8 rec. 1'
  • Barbell Curl 4x8 rec. 1'
  • Inclined Bench Curls 4x10 rec. 1'

 

CORE WORK
5 giri di:
  • 10 Toes To Bars
  • 1' Crunches
  • 1' Reverse Crunches

 

lunedì 21 giugno 2021

Circuit Training 21.06.2021

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 V Sit-Ups
  • 25 Mountain Climbers (Dx+Sx=1)

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

 


 

sabato 19 giugno 2021

Circuit Training 19.06.2021

WARM UP
3 giri di:

  • 20 Air Squats
  • 15 Russian Twists
  • 10 Push-Ups

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
5 giri (a testa) di:
  • 35 Double Unders (x2 Singles)
  • 25 Box Jumps
  • 15 Sit-Ups
  • 5 Burpees

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

 


 

venerdì 18 giugno 2021

Circuit Training 18.06.2021

STRENGHT

  • Deadlift 5x10-8-6-4-4 rec. 1'30"
  • Barbell Row 5x8 rec. 1'15"
  • Dumbbell Bent Over Row  4x8 rec. 1'
  • Shoulder Press 5x10-8 rec. 1'
  • Lateral Raises 4x8 rec. 1'

 


 

giovedì 17 giugno 2021

Circuit Training 17.06.2021

WARM UP
3 giri di:

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

METCON
AMRAP 15' di:
  • 20 Affondi Posteriori Alternati
  • 20 KB Russian Swings
  • 20 Sit-Ups
  • 20 Chair Step-Ups
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Mountain Climbers

 

mercoledì 16 giugno 2021

Circuit Training 16.06.2021

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):
  • 10 Toes To Bars
  • 15 Wall Ball Shots @9/6 kg. (20/14 lbs.)
  • 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 25 Double Unders

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

 


 

martedì 15 giugno 2021

Circuit Training 15.06.2021

STRENGHT

  • Bench Press 5x8 rec. 1'30"
  • Inclined Bench Press 5x4-8 rec. 1'15"
  • Dumbbell Pull-Over  4x8 rec. 1'
  • Barbell Curl 4x8 rec. 1'
  • Inclined Bench Curl 4x10 rec. 1'
  • French Press 4x8 rec. 1'
  • Diamond Push Ups 4x8 rec. 1'

 


 

lunedì 14 giugno 2021

Circuit Training 14.06.2021

WARM UP
3 giri di:
  • 20 Mountain Climbers (Dx+Sx=1)
  • 15 Hollow Kicks
  • 10 Lunges (per gamba) 

METCON
4 giri di (TIME CAP 20'):
  • 100 Double Unders (x2 Singles)
  • 50 Sit-Ups
  • 25 Push-Ups
  • 10 KB One Arm OH Squats @16/12 Kg. (53/35 lbs.) (Each Arm)

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

sabato 12 giugno 2021

Circuit Training 12.06.2021

WARM UP
3 giri:

  • 10 Shoulder Taps
  • 20 Russian Twists
  • 30 Lateral Hops

METCON
4 giri (40" lavoro - 20" pausa) di:
  • Rubber Band Squats
  • Rubber Band Deadlifts
  • Rubber Band Hammer Curls
  • V Sit-Ups
  • Push-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Alt. Leg Raises
  • Penguins

 

venerdì 11 giugno 2021

Circuit Training 11.06.2021

WARM UP
3 giri di:

  • 10 Jump Squats
  • 10 Push-Ups
  • 10 Sit-Ups

METCON
TEAM WOD (team da 2, gli atleti alternano gli esercizi)
AMRAP 20':
  • 10 Alt. KB Clean & Press @16/12 Kg. (35/25 lbs.)
  • 15 V Sit-Ups
  • 20 Walking Lunges

CORE WORK
4 giri di:
  • 6 Sprawl
  • 12 Hollow Kicks
  • 18 Crunches

 


 

martedì 8 giugno 2021

Circuit Training 08.06.2021

WARM UP
3 giri:

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

STRENGHT
  • 5x3 POWER CLEANS

METCON

TIME CAP 25'
50-40-30-20-10 ripetizioni di:
  • Double Unders (x2 Singles)
  • Toes To Bars
  • KB SDHP @32/24 Kg. (70/53 lbs.)

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


venerdì 4 giugno 2021

Circuit Training 04.06.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Push-Ups
  • 15 Air Squats

METCON
AMRAP 18' di:
  • 20 V Sit-Ups
  • 20 KB Goblet Squats
  • 20 KB SDHP
  • 20 Sprawls
 
CORE WORK
3 giri di:
  • 30 Crunches
  • 30 Alt. Leg Raises (Dx+Sx=1)
  • 30 Penguins (Dx+Sx=1)

 

giovedì 3 giugno 2021

Circuit Training 03.06.2021

WARM UP 

  • Toes To Bars 6x10 rec. 1'

STRENGHT
  • Power Snatches 5x5
  • Back Squats 5x6
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Plank Hold
  • Leg Raises
  • Penguins

 

mercoledì 2 giugno 2021

Circuit Training 02.06.2021

WARM UP
3 giri di:

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


METCON
WOD TRIPLE BIRTHDAY
3 giri di:

  • 47 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 35 Double Down Air Squats
  • 24 Push-Ups HR
  • 24 Burpees
  • 35 V Sit-Ups
  • 47 Walking Lunges

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

martedì 1 giugno 2021

Circuit Training 01.06.2021

STRENGHT

  • Strict Chin-Ups 5x5 rec. 1'30"
  • Lat Machine 5x8 rec. 1'15"
  • Cable Pulldown 5x8 rec. 1'
  • Shoulder Press 5x8 rec. 1'30"
  • Lateral Raises 4x8 rec. 1'15"
  • Dumbbell 90° Raises 4x8 rec. 1'  
  • French Press 5x8 rec. 1'30"
  • Cable Push-Down 4x8 rec. 1'15"

 

CORE WORK
5 giri di:

  • 1' Crunches
  • 1' Leg Raises
  • 1' Plank Hold

lunedì 31 maggio 2021

Circuit Training 31.05.2021

STRENGHT

  • Bench Press 5x8 rec. 1'30"
  • Inclined Bench Press 5x8 rec. 1'15"
  • Barbell Pull-Over  4x8 rec. 1'
  • Inclined Bench Curl 4x10 rec. 1'
  • Concentrato 4x8 rec. 1'

 

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

 


 

venerdì 28 maggio 2021

Circuit Training 28.05.2021

STRENGHT

  • Shoulder Press 5x8 rec. 1'30"
  • Alzate Laterali 5x8 rec. 1'15"
  • Alzate a 90° 4x8 rec. 1'
  • Barbell Curl 4x8 rec. 1'30"
  • Dumbbell Curl 4x8 rec. 1'15"
  • French Press  4x8 rec. 1'30"
  • Dumbbell Rear Kicks 4x8 rec. 1'

 

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

 

giovedì 27 maggio 2021

Circuit Training 27.05.2021

STRENGHT

  • Strict Chin-Ups 5x5 rec. 1'30"
  • Lat Pulldown 5x8 rec. 1'15"
  • KB Bent Over Row 5x8 rec. 1'
  • Bench Press 5x8 rec. 1'30"
  • Inclined Bench Press 5x8 rec. 1'15"
  • Dumbbell Press  4x8 rec. 1'

 

CORE WORK
6 giri di:

  • 30" Toes To Bars
  • 30" Crunches
  • 30" Plank Hold

 

mercoledì 26 maggio 2021

Circuit Training 26.05.2021

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Flutter Kicks
  • 15 Air Squats


METCON
10 giri di (TIME CAP 25'):

  • 5 HR Push-Ups
  • 10 V Sit-Ups
  • 15 KB American Swings
  • 20 Bench Step-Ups


CORE WORK
6 giri di:

  • 30" Crunches
  • 30" Scissor Kicks
  • 30" Plank Hold

 

domenica 23 maggio 2021

sabato 22 maggio 2021

Circuit Training 22.05.2021

WARM UP
4 giri di:

  • 5 Burpees
  • 10 Push-Ups
  • 15 Air Squats

METCON
6 giri di (TIME CAP 18'):
  • 5 KB One Arm Floor Presses (per braccio)
  • 10 KB Z Presses a 2 braccia
  • 15 KB Goblet Squats
  • 20 V Sit-Ups

CORE WORK
"ANNIE AT HOME"
50-40-30-20-10 ripetizioni di:
  • Jumping Jacks
  • Sit-Ups

 

venerdì 21 maggio 2021

Circuit Training 21.05.2021

WARM UP
3 giri di:

  • 25 Jumping Jacks
  • 15 V Sit-ups
  • 5 Inchworms

METCON
AMRAP 16' di:
LADDER 2-4-6-8...
  • KB Alt. Snatches (Dx+Sx=2)
  • Russian Twists (Dx+Sx=1)
  • Bench Pistol Squats (Dx+Sx=2)

CORE WORK
4 giri di:
  • 1' Crunches
  • 1' Reverse Crunches
  • 30" Mountain Climbers

 


 

giovedì 20 maggio 2021

Circuit Training 20.05.2021

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

  • Sit-Ups
  • Mountain Climbers

METCON
5 giri (40" lavoro - 20" pausa) di:
  • 25 Chair Step-Ups
  • 20 Alt. Jumping Lunges
  • 15 V Sit-Ups
  • 10 Reverse Burpees

CORE WORK
5 giri di:
  • 1' Russian Twists
  • 1' Scissors Kicks
  • 30" Plank Hold

mercoledì 19 maggio 2021

Circuit Training 19.05.2021

STRENGHT
  • Bench Press 5x8 rec. 1'30"
  • Inclined Bench Press 5x8 rec. 1'15"
  • Barbell Pullover  4x8 rec. 1'
  • Barbell Curl 4x8 rec. 1'15"
  • Concentrato con manubrio 4x8 rec. 1'
  • French Press 4x8 rec. 1'15" 
  • Manubrio dietro nuca 4x8 rec. 1'15"

 

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

 

martedì 18 maggio 2021

Circuit Training 18.05.2021

WARM UP
3 giri di:

  • 10 Alt. Lunges
  • 15 Russian Twists
  • 20 Shoulder Taps

METCON
E2MOM 20' (5 giri totali):
  • # 1:
    • 45 Jumping Jacks
    • 30 Flutter Kicks
    • 15 KB American Swings
  • # 2:
    • 30 KB Thrusters
    • 20 Sit-Ups
    • 10 Push-Ups

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

 

lunedì 17 maggio 2021

Circuit Training 17.05.2021

WARM UP
3 giri di:

  • 10 Mountain Climbers
  • 10 Alt. Leg Raises
  • 10 One Leg Glute Bridges


METCON
8 giri di (TIME CAP 25'):

  • 20 Reverse Sit-Ups
  • 15 Bench Dips
  • 10 KB One Arm Bent Over Row (per braccio)
  • 5 Burpees


CORE WORK
3 giri di:

  • 1' Plank Hold
  • 1' Reverse Plank Hold
  • 1' Russian Twists

 

sabato 15 maggio 2021

Circuit Training 15.05.2021

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

  • Rubber Band High Pulls
  • Rubber Band Thrusters
  • Rubber Band Hammer Curls
  • Chair Step-Ups
  • Sit-Ups

CORE WORK
5 giri di:
  • 1' Crunches
  • 1' Leg Raises
  • 1' Plank Hold

 

venerdì 14 maggio 2021

giovedì 13 maggio 2021

Circuit Training 13.05.2021

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Sit-Ups
  • 20 Clapping Jacks

METCON
  • 50 Chair Step-Ups
  • 50 Push-Ups
  • 50 KB One Arm Russian Swings (per braccio)
  • 50 Jumping Lunges (Dx+Sx=1)
  • 50 Chair Dips
  • 50 KB One Arm Bent Over Row (per braccio)

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

 

mercoledì 12 maggio 2021

Circuit Training 12.05.2021

WARM UP
3 giri di:

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

STRENGHT
  • Deadlift 5x8 rec. 1'30"
  • Bench Barbell Row 5x8 rec. 1'15"
  • Dumbell Bent Over Row  4x8 rec. 1'
  • Military Press 5x8 rec. 1'15"
  • Front Raises with Plate 5x8 rec. 1'15" 

 

martedì 11 maggio 2021

Circuit Training 11.05.2021

WARM UP
3 giri di:

  • 10 Shoulder Taps
  • 20 Russian Twists
  • 30 Lateral Hops

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 10 KB One Arm Thrusters (5 per braccio)
  • Minuto 2: 15 Push-Ups HR
  • Minuto 3: 20 KB One Arm Russian Swings (10 per braccio)
  • Minuto 4: 25 Sit-Ups

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

 

lunedì 10 maggio 2021

Circuit Training 10.05.2021

WARM UP
3 giri di:

  • 30" Jumping Jacks
  • 30" Squat Hold
  • 30" Lateral Plank (30" per lato)

METCON
AMRAP 12' di:
  • 10 KB One Arm Thrusters (5 per braccio)
  • 10 Sprawls
  • 15 Sit-Ups
 
CORE WORK
4 giri di:
  • 1' Crunches
  • 1' Alt Leg Raises
  • 1' Plank Hold

 

domenica 9 maggio 2021

Circuit Training 09.05.2021

WARM UP
3 giri di:

  • 20 Clapping Jacks
  • 15 Sit-Ups
  • 10 Push-Ups

STRENGHT
  • Bench Press 5x8 rec. 1'30"
  • Inclined Bench Press 5x8 rec. 1'15"
  • Barbell Pullover  4x8 rec. 1'
  • Barbell Curl 5x8 rec. 1'15"
  • French Press 5x8 rec. 1'15"