giovedì 23 dicembre 2021

Circuit Training 23.12.2021

WARM UP
3 giri di:
  • 5 Inchworms
  • 10 Shoulder Taps (Dx+Sx=1)
  • 15 Jump Squats

METCON
AMRAP 19' di:
  • 19 Mountain Climbers (Dx+Sx=1)
  • 19 Alt. V Sit-Ups (Dx+Sx=1)
  • 19 Chair Dips
  • 19 Alt. Pistol Squats

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

 

lunedì 20 dicembre 2021

Circuit Training 20.12.2021

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 5 Inchworms
  • 20 Mountain Climbers (Dx+Sx=1)
  • 10 Russian Twists (Dx+Sx=1)

METCON
AMRAP 15' di:
  • 10 Chair Dips
  • 20 Chair Step-Ups
  • 30 Sit-Ups

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

 

venerdì 17 dicembre 2021

Circuit Training 17.12.2021

WARM UP
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Air Thrusters
  • Mountain Climbers
 
METCON
4 giri (40" lavoro - 20" pausa) di:
  • Rubber Band Deadlifts
  • Rubber Band Push Presses
  • Rubber Band Biceps Curls
  • Sit-Ups
  • Push-Ups
 
CORE WORK
4 giri di:
  • 20 Alt. Rear Lunges
  • 15 Penguins
  • 10 Superman

giovedì 16 dicembre 2021

Circuit Training 16.12.2021

WARM UP
3 giri di:

  • 15 Push-Ups
  • 10 Affondi laterali (Dx+Sx=1)
  • 5 Sprawls

METCON
HAPPY B.DAY BENNY
13 giri di (TIME CAP 26'):
  • 16 KB One Arm Bent Over Row (8 per braccio) @24/6 Kg. (53/35 lbs.)
  • 12 Box Dips
  • 20 OH Alt. Rear Lunges with Plate @20/15 Kg. (33/22 lbs.)
  • 08 Reverse Burpees

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

 

martedì 14 dicembre 2021

Circuit Training 14.12.2021

WARM UP
3 giri di:

  • 10 Shoulder Taps
  • 10 Jump Squats
  • 10 Russian Twists

STRENGHT
  • 5x3 BACK SQUATS dal rack

METCON

AMRAP 15' di:
LADDER 1-2-3-4-.....
  • Burpee Box Jump
  • Push Press
  • V Sit-Ups
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED =
45/27,5 Kg. (100/60lbs.)
BEGINNER =
40/25Kg. (90/55 lbs.)

CORE WORK
5 giri (30" ON - 30" OFF)
  • Plank Hold
  • Hollow Hold

 

lunedì 13 dicembre 2021

Circuit Training 13.12.2021

WARM UP
3 giri di:

  • 5 Sprawls
  • 15 Hollow Kicks
  • 25 Lateral Hops


METCON

TEAM WOD
(team da 2, gli atleti si alternano gli esercizi se non in synchro)
TIME CAP 20'
:

  • 100 Synchro Sit-Ups
  • 50 Front Squats
  • 30 Synchro Jumping Lunges (Dx+Sx=1)
  • 10 Wall Climbs
  • 30 Synchro Ball Slams @15/10 Kg. (33/22 lbs.)
  • 50 Toes To Bars
  • 100 Synchro Jumping Jacks
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED =
45/27,5 Kg. (100/60lbs.)
BEGINNER =
40/25Kg. (90/55 lbs.)

CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Crunches
  • Reverse Crunches

 

giovedì 9 dicembre 2021

Circuit Training 09.12.2021

WARM UP
3 giri:

  • 10 Air Squats (Double Down)
  • 10 Shoulder Taps
  • 10 Crunches

METCON
5 giri di (TIME CAP 20'):
  • 6 KB One Arm Snatches (per braccio)
  • 10 V Sit-Ups
  • 14 Jumping Lunges (Dx+Sx=1)
  • 18 Plank Jacks
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED =
20/12 Kg. (45/25 lbs.)

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

 

mercoledì 8 dicembre 2021

Circuit Training 08.12.2021

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:
  • 7 Toes To Bars
  • 20 KB One Arm Bent Over Row (10 per braccio)
  • 7 Toes To Bars
  • 20 KB SDHP
  • 7 Toes To Bars
  • 20 KB Goblet Squats 
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED =
20/12 Kg. (45/25 lbs.)

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

 

lunedì 6 dicembre 2021

Circuit Training 06.12.2021

WARM UP
3 giri di:

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

STRENGHT
  • 5x3 PUSH PRESSES (2' pausa tra sets)

METCON

TEAM WOD
(team da 2, gli atleti si alternano nelle ripetizioni)
AMRAP 20':
  • 55 Deadlifts
  • 55 Toes To Bars
  • 55 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 55 (per braccio) One Arm KB Push Presses @16/12 Kg. (35/25 lbs.)
RX'D = 100/65 Kg. (220/145 lbs.)
SCALED =
90/55 Kg. (200/125lbs.)

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

 

venerdì 3 dicembre 2021

Circuit Training 03.12.2021

WARM UP
3 giri:

  • 5 Inchworms
  • 10 Push-Ups
  • 15 Shoulder Taps
 
STRENGHT 
  • 5x3 CLEAN & PRESS (ogni 2')

METCON

10 giri (TIME CAP 15') di:
  • 3 Clean & Presses
  • 3 Burpees OTB
  • 3 Toes To Bars
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED =
45/25Kg. (100/55 lbs.)

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

 

giovedì 2 dicembre 2021

Circuit Training 02.12.2021

WARM UP
3 giri di:

  • 20 Mountain Climbers (Dx+Sx=1)
  • 20 Affondi Alternati
  • 20 Air Squats

METCON
4 giri di (2' di pausa tra i round):
  • AMRAP 4' di:
    • 5 Wall Climbs
    • 10 Pistol Squats alternati (5 per gamba)
    • 15 Toes To Bars

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

 

mercoledì 1 dicembre 2021

Circuit Training 01.12.2021

WARM UP
3 giri di:

  • 5 Jump Squats
  • 10 Plank To Push-Ups
  • 15 Crunches

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 20 KB American Swings
  • Minuto 2: 12 Burpees
  • Minuto 3: 16 KB Goblet Squats
  • Minuto 4: 24 Sit-Ups
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED =
16/12 Kg. (35/26 lbs.)
BEGINNER =
12/8 Kg. (26/18 lbs.)

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

 

martedì 30 novembre 2021

Circuit Training 30.11.2021

WARM UP
3 giri di:

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

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

METCON

TEAM WOD
(team da 2, gli atleti si alternano gli esercizi)
AMRAP 15':
  • 9 Power Cleans
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 21 Sit-Ups
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED =
45/27,5 Kg. (100/60lbs.)
BEGINNER =
40/25Kg. (90/55 lbs.)

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

 

lunedì 29 novembre 2021

Circuit Training 29.11.2021

WARM UP
3 giri di:

  • 10 Plank Jacks
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Air Squats


METCON
TEAM WOD
(team da 2, gli atleti alternano negli esercizi)
8 giri di (TIME CAP 30'):

  • 5 Burpees
  • 10 Front Squats
  • 15 Push-Ups HR
  • 20 Affondi Alternati con Bilanciere
  • 25 Sit-Ups

RX'D =  40/27,5 Kg. (90/65 lbs.)
SCALED = 35/25Kg. (80/60 lbs.)
BEGINNER = 30/22,5 Kg. (65/55 lbs.)


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

 

venerdì 26 novembre 2021

Circuit Training 26.11.2021

WARM UP
3 giri di:

  • 3 Roll-Ups
  • 9 Push-Ups
  • 15 Clapping Jacks
 
STRENGHT 
  • 5-5-3-3-1-1 OVERHEAD SQUATS


METCON
10 giri di (TIME CAP 20'
):

  • LADDER 1-10 Deadlifts @80/55 (175/120 lbs.)
  • LADDER 10-1 Toes To Bars
  • 20 Double Unders (50 Singles)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold
  • Penguins

 

giovedì 25 novembre 2021

Circuit Training 25.11.2021

WARM UP
3 giri:

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

METCON
EMOM 16' di:
  • Minuti DISPARI: 5 Pull-Ups + 5 Toes To Bars
  • Minuti PARI: 10 Front Squats @50/30 Kg. (110/65 lbs.)

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

 

mercoledì 24 novembre 2021

Circuit Training 24.11.2021

WARM UP
3 giri (40" ON - 20" OFF):

  • Wall Squats
  • Plank Hold
  • Jumping Jacks

STRENGHT
  • 10' POWER CLEANS (per trovare peso per circuito successivo)

METCON

26 giri di (TIME CAP 20'):
  • 5 KB Sumo Deadlift High Pulls @32/24 Kg. (70/53 lbs.)
  • 3 Toes To Bars
  • 1 Power Clean (HEAVY)

CORE WORK
AMRAP 7':
  • 10  Push-Ups
  • 15 Sit-Ups
  • 20 Double Unders (50 Singles)

 

martedì 23 novembre 2021

Circuit Training 23.11.2021

WARM UP
3 giri:

  • 5 Inchworms
  • 10 Push-Ups
  • 15 Shoulder Taps

METCON
27-21-15-9 ripetizioni di:
(TIME CAP 15')
  • Box Jump Overs @60/50 cm. (24/20 in.)
  • V Sit-Ups
  • KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK
  • 50 Scissors Kicks
  • 50 Russian Twists (Dx+Sx=1)
  • 50 Sit-Ups

 

lunedì 22 novembre 2021

Circuit Training 22.11.2021

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2, gli atleti si alternano gli esercizi)
AMRAP 18':
  • 4 Front Squats
  • 11 Toes To Bars
  • 13 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 17 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Double KB Step-Ups @50/40 cm. (20/16 in.) @16/12 Kg. (55/35 lbs.)
RX'D = 50/35 Kg. (110/80 lbs.)
SCALED =
45/30 Kg. (100/70 lbs.)
BEGINNER =
40/25Kg. (90/60 lbs.)

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

 


 

giovedì 18 novembre 2021

Circuit Training 18.11.2021

WARM UP
3 giri:

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

STRENGHT
  • 5x5 DEADLIFTS (1'30" pausa tra sets)

METCON

4 giri di (TIME CAP 20'):
  • 40 Double Unders (100 Singles)
  • 30 Jumping Lunges (Dx+Sx=1)
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 10 Toes To Bars (20 Knees To Chest)

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

 

mercoledì 17 novembre 2021

Circuit Training 17.11.2021

WARM UP
4 giri di:

  • 5 Sprawls
  • 10 Push-Ups
  • 15 Jumping Jacks

STRENGHT
  • 5x3 POWER SNATCHES (1'30" pausa tra sets)

METCON
EMOM 20' (3 giri totali):
  • Minuto 1: 30 Air Squats
  • Minuto 2: 25 KB SDHP @24/16 Kg. (53/35 lbs.)
  • Minuto 3: 20 Sit-Ups
  • Minuto 4: 15 Box Jumps @60/50 cm. (24/20 in.)
  • Minuto 5: 10 Double Squats Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • Minuto 6: 5 (per braccio) KB Renegade Rows @24/16 Kg. (53/35 lbs.)
  • Minuto 7: Riposo

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

 

martedì 16 novembre 2021

Circuit Training 16.11.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Shoulder Taps
  • 15 Jump Squats


METCON

  • AMRAP 4' di:
    • 21 Double Unders (50 Singles)
    • 21 Power Cleans @35/20 Kg. (80/45 lbs.)
    • 21 Burpees Over The Bar
  • 4' Riposo
  • AMRAP 4' di:
    • 15 Double Unders (35 Singles)
    • 15 Power Cleans @40/25 Kg. (90/55 lbs.)
    • 15 Burpees Over The Bar
  • 4' Riposo
  • AMRAP 4' di:
    • 9 Double Unders (20 Singles)
    • 9 Power Cleans @45/30 Kg. (100/65 lbs.)
    • 9 Burpees Over The Bar
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Mountain Climbers
  • V Sit-Ups

lunedì 15 novembre 2021

Circuit Training 15.11.2021

WARM UP
3 giri di:

  • 10 Mountain Climbers (Dx+Sx=1)
  • 10 Alt. Leg Raises (Dx+Sx=1)
  • 10 One Leg Glute Bridges (Dx+Sx=1)


METCON
TIME CAP 25'
TEAM WOD
(team da 2, gli atleti si alternano nelle ripetizioni)

  • 100 Curtis P.

1 Curtis P. = 1 Power Clean + 1 Left Leg Lunge + 1 Right Leg Lunge + 1 Push Press

RX'D =  45/30 Kg. (100/70 lbs.)
SCALED = 40/25Kg. (90/60 lbs.)
BEGINNER = 35/20 Kg. (80/50 lbs.)

 
CORE WORK
TABATA (20" lavoro - 10" pausa x 4 giri)

  • Plank Hold
  • Russian Twists


venerdì 12 novembre 2021

Circuit Training 12.11.2021

WARM UP
3 giri di:

  • 10 Superman
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Sprawls

METCON
AMRAP 16' di:
  • 5 Jumping Lunges (Dx+Sx=1)
  • 10 Toes To Bars
  • 15 Push-Ups
  • 20 V Sit-Ups

CORE WORK
3 giri di:
  • AMRAP 2' di:
    • 10 Sit-Ups
    • 10 Leg Raises
  • 1' Riposo

 

mercoledì 10 novembre 2021

Circuit Training 10.11.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Jump Squats
  • 15 Leg Raises
 
STRENGHT 
  • 5-5-3-3-1-1 CLEAN & PRESS


METCON
TIME CAP 25'
TEAM WOD
(team da 2, gli atleti si alternano le ripetizioni previste)
80-60-40 ripetizioni di:

  • Ball Slams @15/10 Kg. (33/22 lbs.)
  • Toes To Bars
  • Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • Medball Russian Twists @15/10 Kg. (33/22 lbs.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches Completi
  • Double Unders

 

lunedì 8 novembre 2021

Circuit Training 08.11.2021

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 15 Russian Twists (Dx+Sx=1)
  • 10 Affondi (Dx+Sx=1)


METCON
TEAM WOD (team da 2)
AMRAP 20'

  • 6 giri (gli Atleti si alternano nei giri completi)
    • 5 Power Cleans
    • 35 Double Unders (x2 Singles)
  • nel rimanente tempo AMRAP (gli atleti si alternano gli esercizi)
    • 5 Pull-Ups
    • 10 Front Squats
    • 15 V Sit-Ups
RX'D = 50/35 Kg. (110/80 lbs.)
SCALED =
45/30 Kg. (100/70 lbs.)
BEGINNER = 40/25Kg. (90/60 lbs.)

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

 

venerdì 5 novembre 2021

Circuit Training 05.11.2021

WARM UP
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Air Squats
  • Mountain Climbers

STRENGHT
  • 7-7-5-5-3-3-3 BACK SQUATS (dal rack)

METCON
10 giri (TIME CAP 15') di:
  • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 50 Single Unders

CORE WORK
3 giri:
  • 45" Hollow Kicks
  • 45" Jumping Jacks

 

giovedì 4 novembre 2021

Circuit Training 04.11.2021

WARM UP
3 giri di:

  • 10 Rear Lunges (Dx+Sx=1)
  • 15 Crunches
  • 20 Mountain Climbers (Dx+Sx=1)

METCON
5 giri di:

  • AMRAP 3'
    • 3 Burpees
    • 6 Affondi Alternati (3 per gamba)
    • 9 Sit-Ups
  • 1' RIPOSO

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

 

mercoledì 3 novembre 2021

Circuit Training 03.11.2021

WARM UP
2 giri di:

  • 15 Sit-Ups
  • 9 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 3 Sprawls


METCON
TEAM WOD (team da 2, gli atleti si alternano nei giri completi)

  • AMRAP 10' di:
    • 5 Thrusters
    • 10 Box Jump Overs @75/60 cm. (30/24 in.)
  • 2' Riposo
  • AMRAP 10' di:
    • 5 Deadlifts
    • 10 Toes To Bars
RX'D = TH 45/27,5 Kg. (100/60 lbs.) & DL 90/55 Kg. (200/120 lbs.)
SCALED =
TH 40/22,5 Kg. (90/50 lbs.) & DL 80/45 Kg. (180/100 lbs.)

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

 


 

martedì 2 novembre 2021

Circuit Training 02.11.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Air Thrusters
  • 15 Crunches

METCON
AMRAP 20':
  • 100 Mountain Climbers (Dx+Sx=1)
  • 80 Air Squats
  • 60 Sit-Ups
  • 40 Shoulder Taps(Dx+Sx=1)
  • 20 Push-Ups

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

 

giovedì 28 ottobre 2021

Circuit Training 28.10.2021

WARM UP
3 giri di:

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

METCON
AMRAP 20':
  • 40 Double Unders (x2 Singles)
  • 20 Box Jumps @60/50 cm. (24/20 in.) (x2 Step-Ups)
  • 10 Toes To Bars
  • 5 Push Presses @50/30 Kg. (110/65 lbs.)
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 40/20 Kg. (90/45 lbs.)

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

 

mercoledì 27 ottobre 2021

Circuit Training 27.10.2021

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

METCON 
AMRAP 31' di:
  • 111 KB American Swings
  • 111 Burpees 
  • 111 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 111 KB SDHP
  • 111 Hollow Kicks
  • 111 Crossbody Toe Touches (Dx+Sx=1)

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/26 lbs.)

 
CORE WORK
4 giri  (45" lavoro - 15" pausa) di:
  • Plank Hold
  • Crunches

 

martedì 26 ottobre 2021

Circuit Training 26.10.2021

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Reverse Sit-Ups
  • 20 Jumping Jacks

SKILL

  • 10' BANDED PULL-UPS


METCON
TIME CAP 20':

  • 50 Air Squats
  • 30 Sit-Ups
  • 5 giri di:
    • 10 Push-Ups
    • 20 Alt. Lunges
    • 30 Hollow Kicks
  • 30 Sit-Ups
  • 50 Air Squats

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

 

lunedì 25 ottobre 2021

Circuit Training 25.10.2021

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Crunches
  • 15 Glute Bridges

SKILL

  • 8' di tecnica su un esercizio che si vuole migliorare

METCON 
AMRAP 20' di:
  • 10 Wall Ball Shots
  • 10 KB One Arm Alt. Snatches
  • 10 Burpees

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/26 lbs.)

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


venerdì 22 ottobre 2021

Circuit Training 22.10.2021

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

  • Skip Alto
  • Calciata dietro

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

METCON
EMOM 20' (5 giri totali):
  • Minuto 1: 5 Squat Cleans
  • Minuto 2: 7 Toes To Bars
  • Minuto 3: 10 Burpees
  • Minuto 4: 15 V Sit-Ups (25 Sit-Ups)

RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 45/27,5 Kg. (100/60 lbs.)
BEGINNER = 40/25 Kg. (90/55 lbs.)

 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Alt. Star V-Ups
  • Mountain Climbers

 

giovedì 21 ottobre 2021

Circuit Training 21.10.2021

WARM UP
3 giri di:

  • 15 Push-Ups
  • 10 Shoulder Taps
  • 5 Sprawls

METCON

AMRAP 16' di:
  • 6 KB One Arm Bent Over Row (per braccio) @24/61 Kg. (53/35 lbs.)
  • 12 V Sit-Ups
  • 12 Roll-Ups
  • 12 Box Step-Ups @60/50 cm. (24/20 in.)

CORE WORK
3 giri:
  • 1' Crunches
  • 1' Flutter Kicks

 

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