Circuit Training 30.03.2021

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 20 Affondi Alternati
  
• 20 Lateral Hops
  

METCON
AMRAP 20' di:

• 20 Chair Step-Ups
  
• 15 Push-Ups
  
• 10 KB One Arm Bent Over Row (per braccio)
• 5 Burpees
  

CORE WORK

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

• V Sit-Ups
  
• Superman

 

Circuit Training 29.03.2021

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
  

CORE WORK

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

• Sit-Ups
• Penguins
  

Circuit Training 27.03.2021

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Russian Twists
  
• 10 Affondi
  

METCON
AMRAP 18' di:

• 30 KB SDHP
  
• 30 Alt. Pistol Squats
  
• 30 Sit-Ups
  
• 30 Mountain Climbers (Dx+Sx=1)
  

CORE WORK

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

• Hollow Kicks
  
• Crunches

 

Circuit Training 26.03.2021

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Walking Lunges
  
• 15 Glute Bridges
  

METCON
AMRAP 18' di:

• 40 Jumping Jacks
• 30 Leg Raises
• 20 Alt. One Arm KB Russian Swings
• 10 Alt Chair Pistol Squats
  

CORE WORK

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

• Mountain Climbers
  
• V Sit-Ups

 

Circuit Training 25.03.2021

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 ClappingJacks

METCON
6 giri (ogni 3 minuti) di:

• 6 Roll-Ups
• 10 KB Alt Snatches (5 per braccio)
• 14 Push-Ups
• 18 V Sit-Ups
  

CORE WORK

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

• Plank Jacks
  
• Side Plank

 

Circuit Training 24.03.2021

WARM UP
3 giri di:

• 30 Lateral Hops
  
• 20 Jumping Jacks
• 10 Walking Lunges

METCON

• 5K Run

 

Circuit Training 23.03.2021

WARM UP
3 giri di:

• 5 Burpees
• 10 Plank to Push-Ups
• 15 Jump Squats

METCON
AMRAP 20' di:

• 2 Chair Dips
• 2 KB Goblet Squats
• 2 Sit-Ups Gambe Tese

Ogni giro si aggiungono 2 ripetizioni per esercizio.

CORE WORK

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

• Crunches Completi
  
• Penguins

 

Circuit Training 22.03.2021

WARM UP
3 giri di:

• 5 Sprawls
  
• 15 Hollow Kicks
  
• 25 Lateral Hops
  

METCON
AMRAP 20' di:

• 20 Walking Lunges
  
• 20 KB American Swings
  
• 20 Push-Ups
  
• 20 Sit-Ups
  

CORE WORK

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

• Flutter Kicks
  
• Superman Hold

 

Circuit Training 21.03.2021

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
  
• 15 Shoulder Taps
  

METCON
5 giri di (TIME CAP 15'):

• 10 Sprawls
  
• 10 Box Jumps
  
• 20 V Sit-Ups
  
• 20 Crossboby Toe Taps (Dx+Sx=1)
  

CORE WORK

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

• Plank Hold
• Russian Twists

 

Circuit Training 20.03.2021

WARM UP
4 giri di:

• 30" Wall Squats
  
• 30" Hollow Hold
  
• 30" Plank To Push-Ups
  

METCON
6 giri di (TIME CAP 24'):

• 6 Burpees
  
• 12 One KB Push Presses (6 per braccio)
  
• 18 One KB Suitcase Deadlifts (9 per braccio)
  
• 24 Alt. KB Goblet Lunges (12 per gamba)
  

CORE WORK

4 giri di:

• 1' Crunches Completi
  
• 1' Jumping Jacks
• 30" Riposo

 

 

Circuit Training 19.03.2021

WARM UP
3 giri di:

• 10 Shoulder Taps
  
• 20 Glute Bridges
  
• 30 Jumping Jacks
  

METCON
TIME CAP 25':

• 50 Double Unders/Mountain Climbers
  
• 6 giri di:
  • 20 Affondi Alternati (Dx+Sx=1)
    
  • 15 V Sit-Ups
    
  • 10 Plank To Push-Ups
  • 5 Burpees
• 50 Double Unders/Mountain Climbers

CORE WORK

4 giri (40" ON - 20" OFF) di:

• Crunches
• Hollow Kicks

Circuit Training 18.03.2021

WARM UP
4 giri di:

• 10 Air Squats
  
• 10 Push-Ups
  
• 10 Russian Twists
  

METCON
E2MOM (10 giri - 20' totali):

• 25 Sit-Ups
  
• 20 KB American Swings
  

CORE WORK

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

• Flutter Kicks
  
• Reverse Plank Hold

 

Circuit Training 17.03.2021

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Clapping Jacks
• 10 Tuck Jumps
  

METCON

• 5K Run

 

Circuit Training 16.03.2021

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

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

• Alt. One Arm Snatches
  
• Chair Dips
• V Sit-Ups
• Jumping Lunges
  

CORE WORK

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

• Alt. Star Sit-Ups
  
• Mountain Climbers

 

Circuit Training 15.03.2021

WARM UP
3 giri di:

• 15 Push-Ups
• 10 Shoulder Taps
  
• 5 Inchworms
  

METCON
AMRAP 16' di:

• 6 KB One Arm Bent Over Row (per braccio)
  
• 12 V Sit-Ups
  
• 12 Roll-Ups
  
• 12 Chair Step-Ups
  

CORE WORK

3 giri:

• 1' Crunches
  
• 1' Flutter Kicks

 

Circuit Training 14.03.2021

WARM UP
3 giri di:

• 5 Inchworms
• 10 Affondi Laterali
  
• 20 Plank Jacks
  

METCON
TIME CAP 20':

• LADDER 20-1 KB Thrusters
• LADDER 2-20 KB Goblet Lunges (Dx+Sx=1)
• 10 Bench Sit-Ups
• 20 Double Unders/50 Single Unders
  

CORE WORK

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

• Plank Hold
• Leg Raises

 

Circuit Training 13.03.2021

WARM UP
3 giri di:

• 30 Lateral Hops
  
• 25 Flutter Kicks
  
• 20 Side Walk
  

METCON
AMRAP 18' di:

• 10 Alt. KB One Arm Clean & Presses
• 4 giri di:
  
  • 15 Push-Ups
    
  • 15 Air Squats
    
  • 15 Sit-Ups
    
• 40 Jumping Jacks
  

CORE WORK

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

• Hollow Hold
  
• Superman Hold

 

Circuit Training 12.03.2021

WARM UP
3 giri di:

• 5 Inchworms
  
• 15 Push-Ups
  
• 25 Jumping Jacks
  

METCON
AMRAP 20' di:

• 5 KB One Arm Snatches
• 10 Sprawls
  
• 15 Hollow Kicks
  
• 20 Alt. Rear Lunges
  

CORE WORK

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

• Russian Twists
  
• Crunches

 

Circuit Training 11.03.2021

WARM UP
3 giri:

• 15 Mountain Climbers
  
• 15 Russian Twists
  
• 15 Air Squats
  

METCON
5 giri di (TIME CAP 17'):

• 10 KB One Arm Bent Over Rows (per braccio)
  
• 15 Push-Ups
  
• 20 Alt. Jumping Lunges
  
• 25 Sit-Ups
  

CORE WORK

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

• Crunches
• Reverse Crunches

Circuit Training 09.03.2021

WARM UP
3 giri:

• 20 Jumping Jacks
  
• 15 Russian Twists
  
• 10 Affondi Laterali
  

METCON
4 giri di (TIME CAP 18'):

• 30 KB SDHP
  
• 30 Chair Step-Ups
  
• 30 Alt. Star Sit-Ups
  
• 30 Chair Dips
  

CORE WORK

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

• Hollow Kicks
  
• Crunches

 

 

Circuit Training 08.03.2021

WARM UP
3 giri di:

• 15 Squat Jumps
  
• 10 Sit-Ups
• 5 Sprawls
  

METCON
AMRAP 16' di:

• 1 Box Jump (+1 rip al giro)
• 1 (per braccio) KB Clean & Press (+1 rip.)
• 1 Sit-Ups (+1 rip.)

 

CORE WORK

3 giri di:

• 1' Crunches
  
• 1' Russian Twists
• 1' Double Unders

 

Circuit Training 06.03.2021

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 10 Air Squats
  
• 15 Jumping Jacks
  

METCON
5 giri di (TIME CAP 18'):

• 10 KB One Arm Snatches (Dx)
  
• 30 Sit-Ups
  
• 10 KB One Arm Snatches (Sx)
• 30 Affondi Alternati
  

CORE WORK

6 giri di (30" lavoro - 15" pausa)

• Plank Hold
• Alt. Leg Raises

 

Circuit Training 05.03.2021

WARM UP
3 giri di:

• 10 Shoulder Taps
  
• 10 Jump Squats
  
• 10 Russian Twists
  

METCON
AMRAP 20' di:

• 50 Sit-Ups
  
• 40 m. Walking Lunges
• 30 KB Russian Swings
  

 

CORE WORK

5 giri (30" ON - 30" OFF)

• Plank Hold
  
• Hollow Hold

 

Circuit Training 04.03.2021

WARM UP
3 giri di:

• 10 Air Thrusters
  
• 10 Push-Ups
  
• 10 Mountain Climbers
  

METCON
AMRAP 16' di:

• 3 Burpees
  
• 6 KB American Swings
  
• 9 Pistol Squats
  
• 12 Plank Jacks
  

CORE WORK

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

• Flutter Kicks
  
• Sit-Ups

 

Circuit Training 03.03.2021

WARM UP

• 10' TRX Warm-Up
  

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

• Rubber Band High Pulls
  
• Rubber Band Thrusters
  
• Rubber Band Hammer Curls
  
• Sit-Ups
• Push-Ups HR
  

CORE WORK

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

• Scissors Kicks
  
• Hollow Kicks

 

Circuit Training 02.03.2021

WARM UP
3 giri:

• 15 Jumping Jacks
• 15 Crunches
• 15 Shoulder Taps

METCON
5 giri di (TIME CAP 20'):

• 10 KB One Arm Snatches + Rear Lunges (per braccio)
  
• 15 Chair Dips
  
• 20 V Sit-Ups
• 25 Crossbody Toe Taps (Dx+Sx=1)
  

CORE WORK

4 giri di (45" lavoro - 15" pausa)

• Plank Hold
• Crunches Completi

 

Circuit Training 01.03.2021

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Shoulder Taps
  
• 15 Squat Jumps
  

METCON
AMRAP 18' di:

• 40 Double Unders
  
• 30 Alt. V Sit-Ups
• 20 Chair Dips
  
• 10 Alt. Chair Pistol Squats
  

CORE WORK

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

• High Skip
  
• Leg Raises