mercoledì 20 ottobre 2021

Circuit Training 20.10.2021

WARM UP
4 giri di:

  • 5 Sprawls
  • 10 Crunches Completi
  • 15 Air Squats

STRENGHT
EMOM
  • 5x3 OVER HEAD SQUATS

METCON
AMRAP 6' di:
  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Presses
3' RIPOSO POI

AMRAP 6' di:
  • 5 Pull-Ups
  • 10 Sit-Ups
  • 15 Air Squats

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


martedì 19 ottobre 2021

Circuit Training 19.10.2021

WARM UP
3 giri di:

  • 10 Shoulder Taps
  • 15 Crunches
  • 30 Lateral Hops

STRENGHT
  • 5-5-3-3-1-1 FRONT SQUATS

METCON
AMRAP 15':
  • 10 Burpees
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 30 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK
  • 100 Sit-Ups @10/5 Kg. (22/11 lbs.)

 

lunedì 18 ottobre 2021

Circuit Training 18.10.2021

WARM UP
3 giri:

  • 10 Squat Jumps
  • 10 Push-Ups
  • 10 Sit-Ups Gambe Tese

STRENGHT
  • 7-7-5-5-3-3-3 HANG POWER CLEANS (1'30" pausa tra sets)

METCON
30-20-10 ripetizioni di (TIME CAP 15'):
  • KB SDHP
  • Sit-Ups
  • KB Alt. Goblet Reverse Lunges
  • Sit-Ups

RX'D = 32/24 Kg. (75/53 lbs.)
SCALED = 24/16 Kg. (53/35 lbs.)
BEGINNER = 16/12 Kg. (35/27 lbs.)


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

 

venerdì 1 ottobre 2021

Circuit Training 01.10.2021

WARM UP
5 giri di:

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


METCON
5 giri (TIME CAP 20') di:

  • 4 Hang Power Snatch
  • 8 Front Squats
  • 12 KB Sumo Deadlift High Pulls @32/24 Kg. (53/35 lbs.)
  • 16 V Sit-Ups
  • 20 Double Unders/Tuck Jumps

RX'D@40/27,5 Kg. (90/60 lbs.)
SCALED
= @35/22,5 Kg. (80/50 lbs.)


CORE WORK
5 giri di:
  • 10 Toes To Bars
  • 20 Russian Twists (Dx+Sx=1)

 

giovedì 30 settembre 2021

Circuit Training 30.09.2021

WARM UP
3 giri di:

  • 5 Roll-Ups
  • 9 Push-Ups
  • 15 Clapping Jacks


METCON
AMRAP 15' di:

  • 3 [1 Pull-Up + 1 Toes To Bar (MOD 2 Ring Rows + 2 V Sit-Ups)]
  • 10 Air Squats (+10 ogni giro)

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

 


 

mercoledì 29 settembre 2021

Circuit Training 29.09.2021

WARM UP
3 giri di:

  • 15 Air Squats
  • 15 Leg Raises
  • 15 Shoulder Taps


METCON
AMRAP 15' di:

  • 3 Wall Climbs
  • 6 One Arm KB Snatches (per braccio)
  • 9 OH Lunges con disco @20/15 Kg. (35/25 lbs.)
  • 12 Toes To Bars

RX'D =  KB @24/16 Kg. (53/35 lbs.)
SCALED = KB @16/12 Kg. (35/27 lbs.)


CORE WORK
4 giri di (45" ON - 15" OFF):
  • Plank Hold
  • Crunches
  • Double Unders

 

martedì 28 settembre 2021

Circuit Training 28.09.2021

WARM UP
3 giri di:

  • 10 Air Thrusters
  • 10 Russian Twists
  • 10 Push-Ups

METCON
5 giri di (TIME CAP 20'):
  • 5 Hang Power Cleans
  • 5 Push Presses
  • 5 Box Jumps Over @60/50 cm. (24/20 in.)
  • 15 Sit-Ups
  • 15 Push-Ups HR
  • 30 Double Unders (x2 Singles) 

RX'D = @50/30 Kg. (110/65 lbs.)
SCALED = @45/25 Kg. (100/55 lbs.)


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

 

lunedì 27 settembre 2021

Circuit Training 27.09.2021

WARM UP
3 giri di (1' riposo):

  • 10 Power Cleans @20/15 Kg. (35/25 lbs.)
  • 10 Shoulder Press
  • 10 Front Squats


METCON
AMRAP 24' of:

  • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 10 Ball Slams @15/10 Kg. (35/25 lbs.)
Uno esegue nel minuto gli esercizi mentre l'altro rimane in posizione di plank per il tempo occorrente, al minuto successivo si cambiano i ruoli.
 

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

 

venerdì 24 settembre 2021

Circuit Training 24.09.2021

WARM UP
3 giri di:

  • 15 Clapping Jacks
  • 15 Russian Twists (Dx+Sx=1)
  • 15 Air Squats


METCON
AMRAP 5' di:

  • 5 Hang Power Cleans & Press @45/27,5 Kg. (100/60 lbs.)
  • 12 Toes To Bars
3' RIPOSO POI

AMRAP 5' di:
  • 5 Box Jumps Over @60/50 cm. (24/20 in.)
  • 12 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CORE WORK
"ANNIE"
50-40-30-20-10 ripetizioni di:
  • Double Unders (x3 Singles)
  • Sit-Ups

 

giovedì 23 settembre 2021

Circuit Training 23.09.2021

WARM UP
3 giri di:

  • 10 Air Squats
  • 10 Sit-Ups
  • 10 Mountain Climbers (Dx+Sx=1)

METCON
TIME CAP 20'
  • LADDER 1-15 Pull-Ups
  • LADDER 15-1 KB SDHP @32/24 Kg. [70/53 lbs.)

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

 

mercoledì 22 settembre 2021

Circuit Training 22.09.2021

WARM UP
3 giri:

  • 30 Lateral Hops
  • 20 Leg Raises
  • 10 Push-Ups

METCON
TEAM WOD (team da 2, ci si alterna negli AMRAP, l'altro atleta riposa 3')
AMRAP 3' (30' totali) di:
  • 7 Deadlifts
  • 9 Burpees Over The Bar
  • 11 KB American Swings @24/16 Kg. (55/35 Kg.)

RX'D =  @90/55 Kg. (200/125 lbs.)
SCALED = @80/50 Kg. (175/110 lbs.)


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

 

martedì 21 settembre 2021

Circuit Training 21.09.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Shoulder Taps
  • 15 Russian Twists

METCON
3 giri di (TIME CAP 20'):
  • 50 Jumping Jacks
  • 3 giri di:
    • 10 Push-Ups
    • 10 Sit-Ups
    • 10 KB One Arm Snatches (5 x braccio)

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Hollow Kicks
  • Crunches

 

lunedì 20 settembre 2021

Circuit Training 20.09.2021

WARM UP
3 giri:

  • 10 Shoulder Taps
  • 20 Glute Bridges
  • 30 Jumping Jacks


METCON
TEAM WOD (team da 2)
COACH'S BIRTHDAY WOD

AMRAP 25' di:

  • 55 Synchro Sit-Ups
  • 19 Clean & Presses (I go, you go)
  • 9 Wall Climbs (I go, you go)
  • 66 Synchro Jumping Lunges (Dx+Sx=2)

RX'D: BIL.=40/25 Kg. (90/55 lbs.)
SCALED:
BIL.=35/20 Kg. (75/45 lbs.)



sabato 18 settembre 2021

Circuit Training 18.09.2021

WARM UP
3 giri:

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

METCON
TEAM WOD (team da 2, gli atleti si alternano nelle ripetizioni)
2 giri (TIME CAP 30') di:
  • 80 Ball Slams @15/10 Kg. (35/22 lbs.)
  • 60 KB Sumo Deadlift High Pulls
  • 40 Power Snatches
  • 20 Burpees Box Jumps @60/50 cm. (24/21 in.)

RX'D: BIL.=35/25 Kg. (77/55 lbs.) KB=32/24 Kg. (70/55 lbs.)
SCALED:
BIL.=30/20 Kg. (65/45 lbs.) KB=24/16 Kg. (55/35 lbs.)


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

 

venerdì 17 settembre 2021

Circuit Training 17.09.2021

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 15 Crunches
  • 10 Shoulder Taps

METCON

AMRAP 15' di:
  • 30 Double Unders (x2 Singles)
  • 15 Push Jerks
  • 30 Double Unders (x2 Singles)
  • 15 Toes To Bars

RX'D = 45/25 Kg.
SCALED = 40/20 Kg.


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

giovedì 16 settembre 2021

Circuit Training 16.09.2021

WARM UP
3 giri di:

  • 20 Plank Jacks
  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Push-Ups

METCON

LADDER 10-8-6-4-2 ripetizioni di:
  • Pull-Ups/Ring Rows
  • Push-Ups HR
  • KB Renegade Rows (x braccio) @16/12 Kg. (55/35 lbs.)
  • Double KB Step-Ups @16/12 Kg. (55/35 lbs.)

CORE WORK
4 giri di:
  • 45" Plank Hold
  • 45" Russian Twists
  • 45" Air Squats

 

mercoledì 15 settembre 2021

Circuit Training 15.09.2021

WARM UP
3 giri:

  • 4 Inchworms
  • 8 Roll-Ups
  • 12 Russian Twists (Dx+Sx=1)

METCON
5 giri di (TIME CAP 20'):
  • 30 Sit-Ups
  • 20 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • LADDER 3-6-9-12-15 Jumping Lunges (Dx+Sx=1)

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

 

martedì 14 settembre 2021

Circuit Training 14.09.2021

WARM UP
3 giri di: 

  • 5 Tuck Jumps
  • 10 Affondi Alternati (Dx+Sx=1)
  • 15 Plank Jacks

METCON
AMRAP 7' di:
  • 5 KB Push Presses (per braccio)
  • 10 Sit-Ups
RIPOSO 2'
AMRAP 7' di:
  • 5 KB Floor Presses (per braccio)
  • 10 Push-Ups HR

CORE WORK
3 giri di (40" ON - 20" OFF):
  • Plank Hold
  • Russian Twists
  • Flutter Kicks

 

lunedì 13 settembre 2021

Circuit Training 13.09.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Alternati
  • 15 Glute Bridges


METCON
TEAM WOD
(team da 2, gli atleti si alternano a metà delle ripetizioni previste)
20-18-16-12-10-9-8-6 ripetizioni di:

  • Front Squats
  • KB American Swings
  • Lateral Burpees Over The Bar
OPPURE
21-15-9 ripetizioni di:
  • Front Squats
  • KB American Swings
  • Lateral Burpees Over The Bar

BILANCIERE: RX'D @45/30 Kg. SCALED @40/25 Kg.
KETTLEBELL: RX'D @24/16 Kg. SCALED @16/12 Kg.

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

 

sabato 11 settembre 2021

Circuit Training 11.09.2021

WARM UP
4 giri di:
  • 15 Single Unders
  • 15 Scissor Kicks
  • 15 Shoulder Taps
METCON
  • AMRAP 6' di:
    • LADDER 2-4-6-8-... Single KB Reverse Lunges
    • 20 Double Unders
  • 2' Riposo
  • AMRAP 6' di:
    • LADDER 2-4-6-8-... Single KB Alt. Snatches
    • 20 Double Unders
CORE WORK
40-30-20-10 ripetizioni di:
  • Crossbody Toe Taps
  • Crunches

 

venerdì 10 settembre 2021

Circuit Training 10.09.2021

WARM UP
3 giri di:

  • 25 Jumping Jacks
  • 20 Glute Bridges
  • 15 Crunches

METCON

5 giri (2' riposo tra i giri):
  • 10 Push Presses
  • 15 Front Squats
  • 20 Deadlifts

Si usa lo stesso bilanciere per i tre esercizi. Non bisogna mai riposare con il bilanciere appoggiato a terra, e i dealifts sono T&G. Il punteggio è dato dal carico più alto con il quale si completa la tripletta.


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

 


 

giovedì 9 settembre 2021

Circuit Training 09.09.2021

WARM UP
3 giri di:

  • 15 Air Squats
  • 15 Leg Raises
  • 15 Shoulder Taps

METCON

AMRAP 25' di (40" ON - 20" OFF):
  • 1 Wall Climb
  • 2 Push-Ups HR
  • 3 V Sit-Ups
  • 4 Alt. Pistol Squats

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

 

mercoledì 8 settembre 2021

Circuit Training 08.09.2021

WARM UP
4 giri di:

  • 10 Plank Jacks
  • 10 Push-Ups
  • 10 Alt. Leg Raises


METCON
TEAM WOD
(team da 2, gli atleti alternano nelle ripetizioni)
6 giri di (TIME CAP 20'):

  • 50 Double Unders (150 Singles)
  • 15 Pull-Ups/30 Ring Rows
  • 15 Single KB Box Overs @60/50 cm. 24/16 Kg.(24/21 in. 55/35 lbs.)

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

 

martedì 7 settembre 2021

Circuit Training 07.09.2021

WARM UP
3 giri:

  • 15 Clapping Jacks
  • 15 Russian Twists
  • 15 Air Squats

METCON
5 giri di (TIME CAP 20'):
  • 10 KB One Arm Bent Over Rows (per braccio)@24/16 Kg. (55/35 lbs.)
  • 15 Push-Ups
  • 20 Alt. Jumping Lunges
  • 25 Sit-Ups

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

 

lunedì 6 settembre 2021

Circuit Training 06.09.2021

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 20 Mountain Climbers (Dx+Sx=1)
  • 20 Russian Twists (Dx+Sx=1)


METCON
AMRAP 15' OR
TEAM WOD (team da 2, gli atleti alternano i giri completi)
AMRAP 30' di:

  • 5 Burpees
  • 10 Hang Power Clean & Jerks @40/20 Kg. (90/45 lbs.)
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

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

 

venerdì 3 settembre 2021

Circuit Training 03.09.2021

WARM UP
3 giri di:

  • 10 Jump Squats
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Shoulder Taps

METCON
10 giri di (TIME CAP 20'):
  • 25 Double Unders (x2 Singles)
  • 3 Double DB Push Press
  • 3 Double DB Front Squats
  • 10 Sit-Ups

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

 

giovedì 2 settembre 2021

Circuit Training 02.09.2021

WARM UP
3 giri di:

  • 5 Double Down Squats
  • 10 Push-Ups
  • 15 Glute Bridges

METCON
TIME CAP 25'
100-60-20 ripetizioni di:
  • Box Jumps (x1.5 Step-Ups)
  • KB Russian Swings
  • Alt. Lunges
  • Sit-Ups

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

 

martedì 31 agosto 2021

Circuit Training 31.08.2021

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Crunches
  • 15 Glute Bridges

STRENGHT

  • 5x3 BACK SQUATS

METCON
  • AMRAP 4' di:
    • 5 Pull-Ups
    • 10 Toes To Bars
  • 1' Riposo
  • AMRAP 4' di:
    • 5 Push Presses @50/25 Kg. (110/55 lbs.)
    • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 1' Riposo
  • AMRAP 4' di:
    • 5 Front Squats @50/25 Kg. (110/55 lbs.)
    • 10 Jumping Lunges (Dx+Sx=2)

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

 


 

lunedì 30 agosto 2021

Circuit Training 30.08.2021

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 15 Russian Twists
  • 10 Plank To Push-Ups

METCON

10 giri (ogni 2 minuti) di:
  • 50 Double Unders (x2 Singles)
  • 15 Sit-Ups
  • 10 KB Goblet Squats

CORE WORK
4 giri (40" lavoro - 20" pausa)
  • Scissor Kicks
  • Crunches

 


 

giovedì 26 agosto 2021

Circuit Training 26.08.2021

WARM UP
3 giri di:

  • 10 Plank Jacks
  • 10 Push-Ups
  • 10 Air Squats

METCON
AMRAP 16' di:
  • 5 Burpees
  • 10 KB Goblet Squats
  • 15 Chair Dips
  • 20 Sit-Ups

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

 

mercoledì 25 agosto 2021

Circuit Training 25.08.2021

STRENGHT

  • Bench Press 10-8-6-8-10 rec. 1'30"
  • Inclined Bench Press 5x8 rec. 1'15"
  • Dumbbell Inclined Bench Flies 4x8 rec. 1'
  • Barbell Curl SUPERSET French Press 5x8 rec. 1'

 

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

 

martedì 24 agosto 2021

Circuit Training 24.08.2021

WARM UP
5 giri di:

  • 5 Push-Ups
  • 10 Affondi Alternati
  • 15 Glute Bridges

METCON
AMRAP 15' di:
  • 1 Wall Climb (+1 rip al giro)
  • 2 Pull-Ups (+2 rip.)
  • 3 Wall Ball Shots @9/6 Kg. (20/14 lbs.) (+3 rip.)
  • 4 Toes To Bars (+4 rip.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches Completi
  • Russian Twists

 

lunedì 23 agosto 2021

Circuit Training 23.08.2021

WARM UP
3 giri di:

  • 20 Air Squats
  • 15 Russian Twists (Dx+Sx=1)
  • 10 Push-Ups

METCON
5 giri (TIME CAP 20') di:
  • 35 Double Unders
  • 25 Box Jumps @60/50 cm. (24/21 in.)
  • 15 Sit-Ups
  • 5 Burpees

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

sabato 21 agosto 2021

Circuit Training 21.08.2021

WARM UP
3 giri:
  • 5 Inchworms
  • 10 Push-Ups
  • 15 Shoulder Taps

METCON
3 giri (TIME CAP 18') di:
  • 50 Jumping Jacks
  • 40 Alt. Lunges (Dx+Sx=2)
  • 30 Hollow Kicks
  • 20 Bench Dips
  • 10 Pull-Ups

CORE WORK
  • 50 Scissors Kicks
  • 100 Russian Twists
  • 50 Sit-Ups

venerdì 20 agosto 2021

Circuit Training 20.08.2021

WARM UP
3 giri di:

  • 3 Roll-Ups
  • 9 Push-Ups
  • 15 Clapping Jacks

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 20 Alt. Pistol Squats
  • Minuto 2: 20 Toes To Bars
  • Minuto 3: 20 Box Jumps
  • Minuto 4: 20 V Sit-Ups

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

giovedì 19 agosto 2021

Circuit Training 19.08.2021

WARM UP
5 giri di:
  • 3 Burpees
  • 6 Push-Ups
  • 9 Hollow Kicks

METCON
AMRAP 15' di:
  • 80 Plank Jacks
  • 60 Air Squats
  • 40 DB One Arm Push Presses (ogni 10 cambio braccio)
  • 20 V Sit-Ups

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

mercoledì 18 agosto 2021

Circuit Training 18.08.2021

WARM UP
3 giri di:
  • 15 Clapping Jacks
  • 15 Hollow Kicks
  • 5 Sprawls

METCON
25 giri di (TIME CAP 20'):
  • 5 Pull-Ups
  • 6 Air Squats
  • 7 Push-Ups

CORE WORK
40-30-20-10 ripetizioni di:
  • Crossover Toes Taps
  • Crunches

martedì 17 agosto 2021

Circuit Training 17.08.2021

WARM UP
3 giri di:

  • 100 mt. Shuffle Run

METCON
  • 5K Run

CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Hollow Hold
  • Hollow Kicks

lunedì 16 agosto 2021

Circuit Training 16.08.2021

WARM UP
3 giri di:

  • 5 Plank To Push-Ups
  • 10 Affondi Alternati
  • 15 Glute Bridges

METCON
AMRAP 18' di:
  • 1 Reverse Burpee (+1 rip al giro)
  • 2 Push-Ups (+2 rip.)
  • 3 DB Goblet Squats (+3 rip.)
  • 4 V Sit-Ups (+4 rip.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches Completi
  • Russian Twists

domenica 15 agosto 2021

Circuit Training 15.08.2021

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

METCON
5 giri di (TIME CAP 15'):
  • 10 Parallel Push-Ups
  • 10 Bench Box Jumps
  • 20 V Sit-Ups
  • 20 Crossboby Toe Taps (Dx+Sx=1)

CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Plank Hold
  • Russian Twists

 

venerdì 13 agosto 2021

Circuit Training 13.08.2021

WARM UP
3 giri di:
  • 10 Rear Lunges
  • 15 Crunches
  • 20 Mountain Climbers

METCON
6 giri di:
E3MOM (ogni 3'):
  • 6 Reverse Burpees
  • 10 Alt. DB One Arm Snatches
  • 14 Split Bulgarian Squats (7x gamba)
  • 18 Sit-Ups

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

giovedì 12 agosto 2021

Circuit Training 12.08.2021

WARM UP
3 giri:

  • 10 Plank To Push-Ups
  • 10 Air Squats
  • 20 Jumping Jacks

METCON
3 giri di (TIME CAP 18'):
  • 50 Mountain Climbers (Dx+Sx=1)
  • 40 Alt Leg V Sit-Ups
  • 30 Push-Ups
  • 20 Rear Lunges (Dx+Sx=1)
  • 10 Dips alle Parallele

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

mercoledì 11 agosto 2021

Circuit Training 11.08.2021

WARM UP
3 giri di:
  • 3 Burpees
  • 9 Push-Ups
  • 15 Clapping Jacks

METCON

EMOM 20' (4 giri totali):
  • Minuto 1: 30 Air Squats
  • Minuto 2: 25 KB SDHP
  • Minuto 3: 20 V Sit-Ups/25 Sit-Ups
  • Minuto 4: 15 Sprawls 
  • Minuto 5: 10 DB Lunges (Dx+Sx=1)

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

lunedì 9 agosto 2021

domenica 8 agosto 2021

Circuit Training 08.08.2021

WARM UP
3 giri di:

  • 50 mt Run
  • 15 Shoulder Taps
  • 10 Push-Ups

METCON
AMRAP 20' di:
  • 10 DB Thrusters
  • 15 Toes To Bars
  • 20 Box Jumps
  • 25 Bench Dips

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

sabato 7 agosto 2021

Circuit Training 07.08.2021

WARM UP

3 giri di:

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

METCON
5 giri (TIME CAP 20') di:
  • 10 RUBBER BAND Rows
  • 10 RUBBER BAND Palloff (per lato)
  • 10 Bench Step-Ups (Dx+Sx=1)
  • 10 Bench Dips
  • 10 Sit-Ups

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

venerdì 6 agosto 2021

Circuit Training 06.08.2021

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
4 giri (40" lavoro - 20" pausa) di:
  • Chin-Ups
  • Sit-Ups
  • Push-Ups
  • Toes To Bar
  • Alt. Lunges

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

giovedì 5 agosto 2021

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