mercoledì 14 aprile 2021

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

 


 

martedì 13 aprile 2021

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

 

lunedì 12 aprile 2021

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

 

sabato 10 aprile 2021

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

 

venerdì 9 aprile 2021

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

 

giovedì 8 aprile 2021

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)

 

mercoledì 7 aprile 2021

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

 

martedì 6 aprile 2021

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

 

sabato 3 aprile 2021

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

 

venerdì 2 aprile 2021

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

 


 

giovedì 1 aprile 2021

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