giovedì 6 maggio 2021

Circuit Training 06.05.2021

WARM UP
3 giri di:

  • 10 Jump Squats
  • 10 Sit-Ups
  • 10 Shoulder Taps

 

METCON
5 giri di (TIME CAP 15'):

  • 5 Roll-Ups
  • 10 KB One Arm Russian Swings (per braccio)
  • 15 Leg Raises Over KB
  • 20 Affondi posteriori Alternati

 

CORE WORK
4 giri di:

  • 30" Plank Hold
  • 30" Superman Hold
  • 30" Standing Jumps

 

mercoledì 5 maggio 2021

Circuit Training 05.05.2021

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 15 Flutter Kicks
  • 10 Push-Ups

STRENGHT
  • Inclined Bench Press 5x8 SUPERSET Hang Power Clean 5x6
  • Bench Press 4x8 SUPERSET Push Press 4x6
  • French Press 4x6 SUPERSET Barbell Curl 4x6
 
CORE WORK
5 giri di:
  • 1' Crunches
  • 1' Reverse Crunches
  • 1' Plank Hold 

 

martedì 4 maggio 2021

Circuit Training 04.05.2021

WARM UP
3 giri di:

  • 30 Lateral Hops
  • 20 Leg Raises
  • 10 Push-Ups

METCON
AMRAP 16' di:
  • 10 KB Alt. One Arm Clean & Press
  • 20 Alt. Jumping Lunges
  • 30 Alt. Leg V-Ups
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold
  • Crunches Completi

 


 

lunedì 3 maggio 2021

Circuit Training 03.05.2021

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 15 Scissor Kicks
  • 10 DD Squats

METCON
AMRAP 18' di:
  • 5 Burpees
  • 10 Push-Ups
  • 15 V Sit-Up
  • 20 Affondi Alternati
  • 25 Double Unders

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches Completi
  • Penguins

 

sabato 1 maggio 2021

Circuit Training 01.05.2021

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 30 Flutter Kicks
  • 30 Air Squats

METCON
EMOM 18' (6 giri totali):
  • Minuto 1:
    • 10 Push-Ups
    • 20 Affondi alternati
  • Minuto 2:
    • 15 Chair Step-Ups
    • 15 Mountain Climbers (Dx+Sx=1)
  • Minuto 3:
    • 5 Burpees
    • 25 Sit-Ups

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