Circuit Training 30.04.2021

WARM UP
3 giri di:

• 10 Superman
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Sprawls
  

METCON
AMRAP 15' di:

• 5 Jumping Lunges (Dx+Sx=1)
  
• 10 Push-Ups
• 15 V Sit-Ups
  

CORE WORK

3 giri di:

• AMRAP 2' di:
  • 10 Sit-Ups
  • 10 Leg Raises
• 1' Riposo

Circuit Training 29.04.2021

WARM UP
3 giri di:

• 20 Air Squats
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 Push-Ups
  

 

METCON
5 giri di (TIME CAP 20'):

• 5 Burpees
• 10 KB One Arm Cleans (per braccio)
• 15 Chair Step-Ups
  
• 20 KB SDHP
• 25 Sit-Ups
• 30 Jumping Jacks
  

 

CORE WORK
4 giri di:

• 45" Plank Hold
  
• 45" Russian Twists
• 45" Squat Jumps

 

Circuit Training 26.04.2021

WARM UP
4 giri di:

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

METCON
AMRAP 15' di:

• 10 KB One Arm Suitcase Deadlift (per braccio)
  
• 10 Plank To Push-Ups
• 10 KB Russian Twists (Dx+Sx=1)
  
• 10 KB Goblet Squats
  

CORE WORK

4 giri di:

• 30" Crunches
• 30" Reverse Crunches
• 30" Hollow Hold

 

Circuit Training 25.04.2021

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Sit-Ups
  
• 10 Plank To Push-Ups
  

STRENGHT

• Hang Power Snatch 6x6 SUPERSET Bench Press 6x8
• Inclined Bench 5x8
• Barbell Curl 5x8

 

CORE WORK

5 giri di:

• 1' Crunches
  
• 1' Reverse Crunches
• 1' Plank Hold 

 

 

 

Circuit Training 24.04.2021

WARM UP
4 giri di:

• 3 Sprawls
  
• 6 Push-Ups
  
• 9 Hollow Kicks
  

METCON
2 giri di (TIME CAP 20'):

• 80 Air Squats
  
• 60 Sit-Ups
  
• 40 Affondi Alternati (Dx+Sx=2)
  
• 20 KB Shoulder Press (a 2 mani)
  
• 10 Burpees

CORE WORK

10 giri di:

• 30" Mountain Climbers
  
• 30" Crunches

 

Circuit Training 23.04.2021

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Squat Jumps
  
• 15 Leg Raises
  

METCON
AMRAP 18' di:

• 10 KB One Arm Clean& Press (5 per braccio)
  
• 15 Sit-Ups Gambe Tese
• 20 Affondi alternati
  

CORE WORK

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

• Crunches Completi
  
• Double Unders

 

Circuit Training 22.04.2021

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:

• 7 Sprawls
• 20 KB One Arm Bent Over Row (10 per braccio)
  
• 7 Sprawls
• 20 KB SDHP
• 7 Sprawls
• 20 KB Goblet Squats
  

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups 

 

Circuit Training 21.04.2021

WARM UP

• 5 Sprawls
• 10 Shoulder Taps
• 15 Clapping Jacks
  

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

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

CORE WORK

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

• Scissors Kicks
  
• Penguins

 

Circuit Training 20.04.2021

WARM UP
3 giri di:

• 1' Crunches
  
• 1' Alt. Leg Raises
  
• 30" Plank Hold
  

METCON
AMRAP 18' di:

• 6 KB One Arm Complex (3 per braccio)
  
• 12 Hollow Kicks
• 18 Double Unders/Mountain Climbers (Dx+Sx=1)

1 KB COMPLEX = Clean + Press + OH Rear Lunge Dx + OH Rear Lunge Sx

CORE WORK

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

• Flutter Kicks
• Sit-Ups

 

Circuit Training 19.04.2021

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Air Thrusters
  
• 10 Burpees
  

STRENGHT

• Power Cleans 6x8 SUPERSET Bench Press 6x8
• Push Press 5x8 SUPERSET Biceps Curl 5x8

 

Circuit Training 16.04.2021

WARM UP
4 giri di:

• 30" Jumping Jacks
  
• 30" Plank Hold
  
• 30" Shoulder Taps
  

METCON
"HAPPY 17th BEA"

• LADDER 16-1 Jumping Lunges (Dx+Sx=1)
• LADDER 1-16 V Sit-Ups
  
• 4 Push-Ups HR
  

CORE WORK

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

• Hollow Hold
• Plank Hold

 

 

Circuit Training 15.04.2021

WARM UP
4 giri di:

• 30 Jumping Jacks
  
• 20 Sit-Ups
  
• 10 Hollow Kicks
  

METCON
5 giri di (TIME CAP 20'):

• 10-15-20-25-30 KB American Swings
  
• 20-30-40-50-60 Push-Ups
  
• 30-45-60-75-90 Air Squats
  

CORE WORK

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

• Plank Hold
  
• Squat Jumps

 

Circuit Training 14.04.2021

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Walking Lunges
  
• 15 Push-Ups
  

STRENGHT

• Hang Power Snatches 6x6 SUPERSET Bench Press 6x8
• Back Squats 6x6 SUPERSET Push Press 6x6

 

 

Circuit Training 13.04.2021

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 15 Scissors Kicks
  
• 10 Superman Punches
  

METCON
AMRAP 16' di:

• 8 KB One Arm Snatches
  
• 8 Chair Step-Ups
  
• 8 KB Thrusters
  
• 8 Star V-Ups
  

CORE WORK

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

• Gluteus Bridges
  
• Russian Twists

 

Circuit Training 12.04.2021

WARM UP
3 giri di:

• 4 Inchworms
  
• 8 Jumping Lunges
  
• 12 Sit-Ups
  

METCON
AMRAP 16' (LADDER +2 rip a giro) di:

• 2 KB One Arm Bent Over Rows
  
• 2 KB Goblet Squats
  
• 2 Chair Dips
• 2 Hollow Kicks
  

CORE WORK

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

• V Sit-Ups
  
• Superman

 

Circuit Training 10.04.2021

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 15 Russian Twists
  
• 10 Push-Ups
  

 

METCON
10 giri di (TIME CAP 20'):

• 10 KB One Arm Russian Swings (per braccio)
• 15 V Sit-Ups
• 20 KB SDHP
  

 

CORE WORK

• 100 Flutter Kicks
  
• 100 Crunches Completi

 

Circuit Training 09.04.2021

WARM UP
3 giri di:

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

 

METCON
AMRAP 20' di:

• 4 giri di:
• 5 (per braccio) KB One Arm Push Presses
  
• 10 V Sit-Ups
• 15 Step-Ups
  
• poi (fino alla fine dei 20 minuti)
• 10 Push-Ups
  
• 20 Air Squats
• 30 Double Unders/Mountain Climbers
  

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

• Crunches
• Reverse Crunches

 

Circuit Training 08.04.2021

WARM UP
4 giri di:

• 30 Jumping Jacks
• 20 Crunches
• 10 Hollow Kicks

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 10 Burpees
• Minuto 2: 10 KB One Arm Bent Over Row (per braccio)
  
• Minuto 3: 10 Jumping Lunges (Dx+Sx=1)
• Minuto 4: 25 Sit-Ups

CORE WORK

4 giri di:

• 30 Double Undes/Mountain Climbers
• 20 Russian Twists (Dx+Sx=1)

 

Circuit Training 07.04.2021

WARM UP
3 giri di:

• 10 Double Down Squats
• 15 Jumping Jackss
• 20 Crunches

METCON
LADDER 2-20 (TIME CAP 25') di:

• KB American Swings
• Push-Ups HR
• KB Thrusters
• Sit-Ups
• Step-Ups

CORE WORK

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

• Plank Hold
• Glute Bridges

 

Circuit Training 06.04.2021

WARM UP
3 giri di:

• 15 Squat Jumps
• 15 Push-Ups HR
• 15 Russian Twists
  

METCON
LADDER 1-10 di (TIME CAP 15'):

• KB One ArmFloor Presses (per braccio)
  
• Hollow Kicks
  
• KB American Swings
• Roll-Ups

POI 
50-40-30-20-10 ripetizioni di:

• Affondi Alternati
• Mountain Climbers

 

CORE WORK

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

• Sit-Ups
  
• Plank Jacks

 

Circuit Training 03.04.2021

WARM UP
3 giri di:

• 10 Smurf Jacks
  
• 10 Air Thrusters
  
• 10 Crunches
  

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 15 Chair Dips
  
• Minuto 2: 20 KB One Arm Snatches (10 per braccio)
  
• Minuto 3: 20 Jumping Lunges
  
• Minuto 4: 25 Sit-Ups

CORE WORK

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

• Hollow Hold
  
• Superman Hold

 

Circuit Training 02.04.2021

WARM UP
4 giri di:

• 10 Jumping Jacks
  
• 10 Push-Ups
  
• 10 Alt Leg Raises
  

 

METCON

5 giri di:

• AMRAP 3' di:
• 4 Double Shot Sprawls
  
• 8 KB Goblet Squats
  
• 12 Hollow Kicks
  
• 1' Riposo

CORE WORK

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

• Double Unders/Mountain Climbers
  
• Hollow Hold

 

 

Circuit Training 01.04.2021

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 26 Double Unders/Mountain Climbers (Dx+Sx=1)
  
• 26 Crossbody V-Ups (Dx+Sx=1)
• 26 Alt. Rear Lunges
  
• 26 KB Clean & Presses
  

CORE WORK

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

• Russian Twists
  
• Crunches