venerdì 26 febbraio 2021

Circuit Training 26.02.2021

WARM UP
3 giri di:

  • 10 Air Thrusters
  • 10 Sit-Ups
  • 10 Push-Ups

METCON
3 giri di:
  • 1' Max Reps KB Thrusters
  • 1' Max Reps Ball Slams
  • 1' Max Reps KB SDHP
  • 1' Max Reps Bench Jumps
  • 1' Max Reps Burpees
  • 1' Riposo
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Russian Twists



giovedì 25 febbraio 2021

Circuit Training 25.02.2021

WARM UP
3 giri di:

  • 20 Mountain Climbers (Dx+Sx=1)
  • 15 Air Squats
  • 10 Superman

METCON
6 giri di (TIME CAP 18'):
  • 10 Burpees
  • 20 KB SDHP
  • 30 KB Alt. Goblet Rear Lunges
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Reverse Plank Hold

 

mercoledì 24 febbraio 2021

Circuit Training 24.02.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Alternati
  • 15 Glute Bridges

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

 

martedì 23 febbraio 2021

Circuit Training 23.02.2021

WARM UP
3 giri di:

  • 5 Sprawls
  • 15 Hollow Kicks
  • 25 Lateral Hops

METCON

AMRAP 15' di:
  • 10 KB One Arm Bent Over Row (per braccio)
  • 15 Push-Ups HR
  • 20 Chair Step-Ups

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

 

lunedì 22 febbraio 2021

Circuit Training 22.02.2021

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 20 Glute Bridges
  • 20 Crunches

METCON

E2MOM (10 giri - 20' totali):
  • 30 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 20  Affondi Alternati
  • 10 KB One Arm Snatches (5 per braccio)/15 KB Push Presses a 2 braccia

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

 

venerdì 19 febbraio 2021

Circuit Training 19.02.2021

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Scissor Kicks Air Squats
  • 15 Shoulder Taps

METCON

AMRAP 16' di:
  • 10 Jumping Lunges (Dx+Sx=1)
  • 15 Sit-Ups Gambe Tese
  • 20 KB SDHP
  • 25 Double Unders/Mountain Climbers (Dx+Sx=1)

CORE WORK
40-30-20-10 ripetizioni di:
  • Crossbody Toes Touches
  • Crunches

 

giovedì 18 febbraio 2021

Circuit Training 18.02.2021

WARM UP
4 giri di:

  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 Crunches

METCON

AMRAP 15' di:
  • 5 Sprawls
  • 10 Push-Ups HR
  • 15 Hollow Kicks
  • 20 KB Z Presses

CORE WORK
4 giri (40" ON - 20" OFF)
  • Hollow Hold
  • Plank Hold

 

mercoledì 17 febbraio 2021

Circuit Training 17.02.2021

WARM UP
4 giri di:

  • 10 Jumping Jacks
  • 10 Push-Ups
  • 10 Alt Leg Raises (Dx+Sx=1)

METCON
4 giri di (TIME CAP 18'):
  • 20 KB One Arm Floor Presses (10 per braccio)
  • 30 KB Goblet Squats
  • 40 Sit-Ups
  • 50 Mountain Climbers (Dx+Sx=1)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Flutter Kicks
  • Reverse Plank Hold

 

martedì 16 febbraio 2021

Circuit Training 16.02.2021

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 15 Push-Ups
  • 10 Shoulder Taps
  • 5 Sprawls

METCON
AMRAP 15':
  • 10-20-30-40-50 Star Sit-Ups (Dx+Sx=1)
  • 10 KB One Arm Snatches (per braccio)

CORE WORK
4 giri di:
  • 1' Crunches
  • 1' Russian Twists
  • 30" Plank Hold

 

lunedì 15 febbraio 2021

Circuit Training 15.02.2021

WARM UP
3 giri di:

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

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 20 Alt. Pistol Squats
  • Minuto 2: 20 KB One Arm Russian Swings (10 per braccio)
  • Minuto 3: 20 Chair Step-Ups
  • Minuto 4: 20 V Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank To Push-Ups
  • Crunches Completi

 

sabato 13 febbraio 2021

Circuit Training 13.02.2021

WARM UP

3 giri di:
  • 10 Push-Ups
  • 15 Flutter Kicks
  • 20 Jumping Jacks

METCON
TIME CAP 30'
50-40-30-20-10 ripetizioni di:
  • KB SDHP
  • KB Affondi Alternati
  • Alt. Star V-Ups

CORE WORK
10 giri di:
  • 30" Mountain Climbers
  • 30" Crunches Completi

 

venerdì 12 febbraio 2021

Circuit Training 12.02.2021

WARM UP
4 giri di:

  • 30" Wall Sit
  • 30" Plank Hold
  • 30" Ground to Sky Reaches

METCON

AMRAP 15' di:
  • 50 Plank Jacks
  • 40 Alt. Star V-Ups
  • 30 KB One Arm Bent Over Row (15 per braccio)

CORE WORK
3 giri (40" ON - 20" OFF)
  • Hollow Hold
  • Crunches Completi
  • Flutter Kicks

 

giovedì 11 febbraio 2021

Circuit Training 11.02.2021

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Leg Raises
  • 10 Push-Ups


METCON
10 giri di (TIME CAP 25'):

  • 30 Mountain Climbers (Dx+Sx=1)
  • 20 V Sit-Ups
  • 10 KB Thrusters

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

 


mercoledì 10 febbraio 2021

Circuit Training 10.02.2021

WARM UP
3 giri di:

  • 10 Shoulder Taps
  • 15 Superman
  • 20 Crunches Completi

METCON
5 giri di (TIME CAP 30'):
  • 5 KB One Arm Clean & Presses (per braccio)
  • 10 Reverse Burpees
  • 15 Sprawls
  • 20 Push-Ups HR
  • 25 Sit-Ups Gambe Tese
  • 30 KB SDHP
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Jump Squats

 

martedì 9 febbraio 2021

Circuit Training 09.02.2021

WARM UP
4 giri di:

  • 5 Sprawls
  • 10 Crunches Completi
  • 15 Smurf Jacks

METCON
5 giri di (TIME CAP 20'):
  • 10 KB One Arm Snatches (per braccio)
  • 30 Sit-Ups
  • 40 Air Squats
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Flutter Kicks
  • Glute Bridges

 

lunedì 8 febbraio 2021

Circuit Training 08.02.2021

WARM UP
3 giri di:

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

METCON

AMRAP 15' di:
  • 10 KB American Swings
  • 10 KB Chair Step-Ups
  • 15 Hollow Kicks

CORE WORK
5 giri (40" ON - 20" OFF)
  • Plank Hold
  • Alt. Leg Raises

 

sabato 6 febbraio 2021

Circuit Training 06.02.2021

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 5 Inchworms
  • 20 Mountain Climbers
  • 10 Russian Twists

METCON
AMRAP 15':
  • 5 Chair Dips
  • 10 Chair Step-Ups
  • 15 Butterfly Sit-Ups

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

 


venerdì 5 febbraio 2021

Circuit Training 05.02.2021

WARM UP
4 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Air Thrusters

METCON
AMRAP 15':
  • 15 KB Goblet Squats
  • 15 Jumping Lunges (Dx+Sx=1)
  • 15 KB SDHP
  • 15 Star V-Ups (Dx+Sx=1)

CORE WORK
4 giri di:
  • 30" Superman Punches
  • 30" Scissors Kicks
  • 30" Plank Hold

 

giovedì 4 febbraio 2021

Circuit Training 04.02.2021

WARM UP
3 giri di:

  • 20 Shoulder Taps
  • 15 Superman Punches
  • 10 Crunches

METCON
TIME CAP 20'
3 giri di:
  • 25 Push-Ups
  • 50 V Sit-Ups
seguiti da:
  • 40 Jumping Lunges (Dx+Sx=1)
seguiti da 3 giri di:
  • 25 Air Squats
  • 50 Crossbody Toe Taps (Dx+Sx=1)

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

 

mercoledì 3 febbraio 2021

Circuit Training 03.02.2021

WARM UP

3 giri di:
  • 30" Smurf Jacks
  • 30" Affondi Posteriori Alternati
  • 30" Ground To Sky Reaches

METCON
5 giri di:
  • AMRAP 3' di:
    • 30 Mountain Climbers (Dx+Sx=2)
    • 20 KB Russian Swings
    • 20 V Sit-Ups a una gamba (10 x gamba)
  • 1' Riposo

CORE WORK
3 giri di:
  • 30 Sit-Ups
  • 30 Russian Twists (Dx+Sx=1)

 

martedì 2 febbraio 2021

Circuit Training 02.02.2021

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 1 febbraio 2021

Circuit Training 01.02.2021

WARM UP
4 giri di:

  • 20 Jumping jacks
  • 15 Sit-Ups
  • 10 Push-Ups

METCON

AMRAP 15' di:
  • 1 One Arm KB Deadlift
  • 1 One Arm KB Russian Swing
  • 1 One Arm KB Clean
  • 1 One Arm KB Push Press
  • 1 One Arm KB OH Squats
Si alternano le braccia ogni giro completo.

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