lunedì 14 giugno 2021

Circuit Training 14.06.2021

WARM UP
3 giri di:
  • 20 Mountain Climbers (Dx+Sx=1)
  • 15 Hollow Kicks
  • 10 Lunges (per gamba) 

METCON
4 giri di (TIME CAP 20'):
  • 100 Double Unders (x2 Singles)
  • 50 Sit-Ups
  • 25 Push-Ups
  • 10 KB One Arm OH Squats @16/12 Kg. (53/35 lbs.) (Each Arm)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Plank Hold
  • Crunches

sabato 12 giugno 2021

Circuit Training 12.06.2021

WARM UP
3 giri:

  • 10 Shoulder Taps
  • 20 Russian Twists
  • 30 Lateral Hops

METCON
4 giri (40" lavoro - 20" pausa) di:
  • Rubber Band Squats
  • Rubber Band Deadlifts
  • Rubber Band Hammer Curls
  • V Sit-Ups
  • Push-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Alt. Leg Raises
  • Penguins

 

venerdì 11 giugno 2021

Circuit Training 11.06.2021

WARM UP
3 giri di:

  • 10 Jump Squats
  • 10 Push-Ups
  • 10 Sit-Ups

METCON
TEAM WOD (team da 2, gli atleti alternano gli esercizi)
AMRAP 20':
  • 10 Alt. KB Clean & Press @16/12 Kg. (35/25 lbs.)
  • 15 V Sit-Ups
  • 20 Walking Lunges

CORE WORK
4 giri di:
  • 6 Sprawl
  • 12 Hollow Kicks
  • 18 Crunches

 


 

martedì 8 giugno 2021

Circuit Training 08.06.2021

WARM UP
3 giri:

  • 30 Jumping Jacks
  • 20 Russian Twists
  • 10 Push-Ups HR

STRENGHT
  • 5x3 POWER CLEANS

METCON

TIME CAP 25'
50-40-30-20-10 ripetizioni di:
  • Double Unders (x2 Singles)
  • Toes To Bars
  • KB SDHP @32/24 Kg. (70/53 lbs.)

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


venerdì 4 giugno 2021

Circuit Training 04.06.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Push-Ups
  • 15 Air Squats

METCON
AMRAP 18' di:
  • 20 V Sit-Ups
  • 20 KB Goblet Squats
  • 20 KB SDHP
  • 20 Sprawls
 
CORE WORK
3 giri di:
  • 30 Crunches
  • 30 Alt. Leg Raises (Dx+Sx=1)
  • 30 Penguins (Dx+Sx=1)

 

giovedì 3 giugno 2021

Circuit Training 03.06.2021

WARM UP 

  • Toes To Bars 6x10 rec. 1'

STRENGHT
  • Power Snatches 5x5
  • Back Squats 5x6
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Plank Hold
  • Leg Raises
  • Penguins

 

mercoledì 2 giugno 2021

Circuit Training 02.06.2021

WARM UP
3 giri di:

  • 5 Tuck Jumps
  • 10 Jumping Plank
  • 15 Sit-Ups


METCON
WOD TRIPLE BIRTHDAY
3 giri di:

  • 47 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 35 Double Down Air Squats
  • 24 Push-Ups HR
  • 24 Burpees
  • 35 V Sit-Ups
  • 47 Walking Lunges

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

martedì 1 giugno 2021

Circuit Training 01.06.2021

STRENGHT

  • Strict Chin-Ups 5x5 rec. 1'30"
  • Lat Machine 5x8 rec. 1'15"
  • Cable Pulldown 5x8 rec. 1'
  • Shoulder Press 5x8 rec. 1'30"
  • Lateral Raises 4x8 rec. 1'15"
  • Dumbbell 90° Raises 4x8 rec. 1'  
  • French Press 5x8 rec. 1'30"
  • Cable Push-Down 4x8 rec. 1'15"

 

CORE WORK
5 giri di:

  • 1' Crunches
  • 1' Leg Raises
  • 1' Plank Hold