mercoledì 20 gennaio 2021

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

martedì 19 gennaio 2021

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

lunedì 18 gennaio 2021

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)

sabato 16 gennaio 2021

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

venerdì 15 gennaio 2021

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

giovedì 14 gennaio 2021

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

mercoledì 13 gennaio 2021

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

martedì 12 gennaio 2021

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

lunedì 11 gennaio 2021

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

sabato 9 gennaio 2021

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

venerdì 8 gennaio 2021

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

giovedì 7 gennaio 2021

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

martedì 5 gennaio 2021

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

lunedì 4 gennaio 2021

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

sabato 2 gennaio 2021

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