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

 

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

 

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

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

 

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

 

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

 

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

 

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 

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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
  

 

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)

 

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

 

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

 

 

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

 

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

 

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

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

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

 

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

 

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

 

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

 

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

 

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

 

 

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

 

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

 

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

 

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
  

 

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

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
  

 

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

 

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

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.)

 

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

 

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)

 

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

 

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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.)

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