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

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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)

 

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

 

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

 

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

 

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

 

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

 

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

 

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)

 

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

 

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