Circuit Training 30.01.2021

WARM UP
3 giri di:

• 10 Plank Jacks
• 10 Push-Ups
• 10 Sit-Ups

METCON
AMRAP 16' di:

• 5 Reverse Burpees
  
• 10 Chair Dips
• 15 Hollow Kicks
  
• 20 KB SDHP
• 25 Mountain Climbers (Dx+Sx=1)
  

CORE WORK

4 giri (30" ON - 15" OFF) di:

• Plank Hold
• Hollow Hold
  
• Crunches completi

 

Circuit Training 29.01.2021

WARM UP
3 giri di:

• 25 Jumping Jacks
• 15 Crunches
  
• 5 Inchworms
  

METCON
5 giri di (TIME CAP 20'):

• 10 KB One Arm Bent Over Row (per braccio)
• 20 Chair Step-Ups
• 30 Sit-Ups
• 40 Mountain Climbers (Dx+Sx=1)
  

 

CORE WORK

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

• Glute Bridges
  
• Russian Twists

 

 

Circuit Training 28.01.2021

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

• 20 Crossovers Toes Taps (Dx+Sx=2)
• 10 KB One Arm Push Presses
  
• 20 Push-Ups HR
• 20 Jumping Lunges (Dx+Sx=2)
  

CORE WORK

4 giri (45" ON - 15" OFF) di:

• Plank Hold
• Hollow Kicks
• Russian Twists

Circuit Training 27.01.2021

WARM UP

3 giri di:

• 5 Inchworms
• 10 Affondi Alternati
• 15 Glute Bridges
  

METCON
TIME CAP 25'

100-60-20 ripetizioni di:

• Chair Step-Ups
• KB Deadlifts
• KB Russian Swings
• Sit-Ups

CORE WORK

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

• Scissor Kicks
• Plank Hold

Circuit Training 26.01.2021

WARM UP

3 giri di:

• 10 Shoulder taps
• 10 Mountain Climbers
• 10 Flutter Kicks

METCON

4 giri di:

• AMRAP 4' di:
• 4 Pistol Squats (x gamba)
• 6 KB One Arm Snatches (per braccio)
• 10 Sit-Ups
• 1' Riposo

CORE WORK

3 giri di:

• 25 Crossbody Toe Taps
• 25 Russian Twists
• 25 Hollow Kicks

Circuit Training 25.01.2021

WARM UP

3 giri di:

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

METCON
EMOM 16' (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 

CORE WORK

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

• Reverse Crunches
• Crunches

Circuit Training 23.01.2021

WARM UP
3 giri di:

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

METCON

TIME CAP 20'
8 giri di:

• 8 KB One Arm Thrusters
• 8 V Sit-Ups

POI (NO REST)

8 giri di:

• 8 KB One Arm Suitcase Deadlifts
• 8 Jumping Lunges (Dx+Sx=1)

CORE WORK

40-30-20-10 ripetizioni di:

• Crossbody Toe Touches (Dx+Sx=2)
• Sit-Ups

Circuit Training 22.01.2021

WARM UP
3 giri di:

• 10 Plank Jacks
• 10 Push-Ups
• 10 Sit-Ups

METCON
AMRAP 16' di:

• 5 KB One Arm Push Presses (per braccio)
• 10 KB Goblet Squats
• 15 Chair Dips
• 20 Sit-Ups

CORE WORK

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

• Flutter Kicks
• Supermen

Circuit Training 21.01.2021

WARM UP
3 giri di:

• 10 Plank to Push-Ups
• 10 Mountain Climbers (Dx+Sx=1)
• 10 Leg Raises

METCON
AMRAP 18' di:

• 15 KB Goblet Squats
• 15 V Sit-Ups
• 15 KB One Arm Bent Over Row (per braccio)
• 15 Chair Step-Ups

CORE WORK

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

• Scissors Kicks
• Reverse Sit-Ups

Circuit Training 20.01.2021

WARM UP
4 giri:

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

METCON

TIME CAP 20':

• 50 Air Squats
• 30 Sit-Ups
• 5 giri di:
• 10 Push-Ups HR
• 20 Affondi Alternati (Dx+Sx=1)
• 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 19.01.2021

WARM UP

3 giri di:

• 10 Jump Squats
• 10 Push-Ups HR
• 10 Russian Twists

METCON
TIME CAP 15'

LADDER 10-1:

• KB One Arm KB Floor Presses
• V Sit-Ups
• Roll-Ups

CORE WORK

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

• Hollow Kicks
• Crossbody Toe Taps

Circuit Training 18.01.2021

WARM UP
3 giri di:

• 30" Shoulder Taps
• 30" Crunches Completi
• 30" Air Squats

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 30 Alt. Chair Pistol Squats
• Minuto 2: 25 Sit-Ups
• Minuto 3: 20 KB American Swings
• Minuto 4: 25 Chair Dips
• Minuto 5: 30  Mountain Climbers (Dx+Sx=1)
• Minuto 6: Riposo

CORE WORK

• 50 Hollow Kicks
• 50 Russian Twists (Dx+Sx=1)

Circuit Training 16.01.2021

WARM UP
3 giri di:

• 30 Clapping Jacks
• 20 Russian Twists
• 10 Shoulder Taps

METCON
5 giri di (TIME CAP 25') di:

• 30 Chair Step-Ups
• 30 Sit-Ups
• 30 Push-Ups
• 30 KB One Arm Bent Over Row (15 per braccio)

CORE WORK

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

• Hollow Kicks
• Crunches

Circuit Training 15.01.2021

WARM UP
3 giri di:

• 10 Plank To Push-Ups
• 10 Air Thrusters
• 10 Jumping Jacks

METCON
TIME CAP 20':

• LADDER 2-20 KB Goblet Squats
• LADDER 10-1 One Arm KB Clean & Presses (per braccio)

CORE WORK

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

• Flutter Kicks
• Sit-Ups

Circuit Training 14.01.2021

WARM UP
3 giri di:

• 30 Lateral Hops
• 20 Air Thrusters
• 10 Push-Ups

METCON
AMRAP 20' di:

• 20 V Sit-Ups
• 20 Jumping Lunges (Dx+Sx=2)
• 20 KB SDHP
• 20 Sprawls

CORE WORK

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

• Hollow Hold
• Russian Twists

Circuit Training 13.01.2021

WARM UP
3 giri di:

• 10 Squat Jumps
• 10 Sit-Ups
• 10 Shoulder Taps

METCON

5 giri di (TIME CAP 20'):

• 5 Roll-Ups
• 10 KB One Arm Snatches (per braccio)
• 15 Leg Raises over KB
• 20 Chair Pistol Squats (per gamba)

CORE WORK

4 giri di:

• 1' Plank Hold
• 1' Superman Hold
• 30" Riposo

Circuit Training 12.01.2021

WARM UP
4 giri di:

• 20 Jumping Jacks
• 15 Leg Raises
• 10 Push-Ups
• 5 Inchworms

METCON
AMRAP 20' di:

• 10 KB One Arm Bent Over Rows (per braccio)
• 30 Sit-Ups
• 10 KB One Arm Clean & Presses (per braccio)
• 30 Air Squats

CORE WORK

3 giri di:

• 45" Crunches
• 45" Reverse Crunches
• 45" Plank Hold
• 15" Riposo

Circuit Training 11.01.2021

WARM UP

4 giri di:

• 5 Sprawls
• 10 Russian Twists
• 15 Air Squats
  

METCON
TIME CAP 30'

50-40-30-20-10 ripetizioni di:

• KB OH Reverse Lunges
• Sit-Ups a gambe tese
• Push-Ups

CORE WORK

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

• Scissor Kicks
• Hollow Kicks

Circuit Training 09.01.2021

WARM UP
3 giri di:

• 25 Jumping Jacks
• 20 Russian Twists
• 15 Crunches

METCON

5 giri di (TIME CAP 30'):

• 10 Chair Pistol Squats (5 per gamba)
• 20 Push-Ups HR
• 30 KB One Arm Floor Presses (15 per braccio)
• 40 Sit-Ups Gambe Tese
• 50 Crossovers Toes Taps (Dx+Sx=2)

CORE WORK

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

• Hollow Kicks

Circuit Training 08.01.2021

WARM UP
4 giri di:

• 30" Russian Twists
• 30" Plank To Push-Ups
• 30" Tuck Jumps

METCON
AMRAP 18' di:

• 5 Burpees
• 10 KB One Arm Bent Over Rows (per braccio)
• 15 Hollow Kicks
• 20 Alt. Affondi Posteriori
• 25 Jumping Jacks

CORE WORK

3 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 07.01.2021

WARM UP

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

• Air Squats
• Mountain Climber Incrociati

METCON
TIME CAP 20'

35-30-25-20-15-10-5 ripetizioni di:

• KB Russian Swings
• Butterfly Sit-Ups
• KB SDHP

CORE WORK

3 giri (40" lavoro - 20" pausa) di:

• Double Unders
• Crunches
• Flutter Kicks

Circuit Training 05.01.2021

WARM UP

3 giri di:

• 20 Jumping Jacks
• 15 Russian Twists
• 10 Shoulder Taps

METCON
EMOM 21' (7 giri totali):

• Minuto 1: 
  • 10 Push-Ups
  • 20 Affondi Alternati
• Minuto 2: 
  • 15 Chair Step-Ups
  • 15 Mountain Climbers (Dx+Sx=1)
• Minuto 3: 
  • 5 Burpees
  • 25 Sit-Ups

CORE WORK

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

• Crunches
• Plank Hold

Circuit Training 04.01.2021

WARM UP
3 giri di:

• 30" Wall Sit Hold
• 30" Plank Hold
• 30" Inchworms

METCON

TIME CAP 25'

LADDER 20-2 (-2 rip al giro) di:

• Sprawls
• KB SDHP
• Jumping Lunges (Dx+Sx=1)
• V Sit-Ups

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

Circuit Training 02.01.2021

WARM UP
3 giri di:

• 5 Inchworms
• 10 Shoulder Taps
• 15 Jump Squats

METCON
AMRAP 18' di:

• 40 Jumping Jacks
• 30 Leg Raises
• 20 Push-Ups
• 10 Alt. Chair Pistol Squats

CORE WORK

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

• Mountain Climbers
• V Sit-Ups