Circuit Training 30.06.2021

WARM UP
3 giri di:

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

 

METCON
AMRAP 6' of:

• 15 KB American Swings @24/16 Kg. (1.5/1 pood)
• 10 Pull-Ups

3' REST THEN

AMRAP 6' of:

• 10 Box Jumps @60/50 cm. (24/20 in.)
• 10 Push-Ups HR

 

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups
  

 

Circuit Training 29.06.2021

WARM UP
4 giri di:

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

 

STRENGHT

• Bench Press 5x8 rec. 1'30"
  
• Dumbbell Inclined Bench Flies 5x8 rec. 1'15"
• Dumbbell Bench Press  4x8 rec. 1'
• Dumbbell Hammer Curl 4x8 rec. 1'
  
• Barbell Curls 4x10 rec. 1'

 

CORE WORK

5 giri di:

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

Circuit Training 28.06.2021

WARM UP
3 giri di:

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

METCON
7 giri di: (TIME CAP 25')

• 7 Hang Squat Cleans
• 14 Toes Through Rings
• 21 Ball Slams
• 28 Double Unders (x3 Singles)

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

• Crunches
  
• Penguins

 

Circuit Training 25.06.2021

WARM UP
3 giri di:

• 5 Inchworms
  
• 15 Air Squats
  
• 25 Clapping Jacks
  

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 15 DB Push Presses @17,5/12,5 Kg.
  
• Minuto 2: 15 Ball Slams @15/10 Kg.
  
• Minuto 3: 15 DB Step-Ups @12,5/7,5 Kg.
  
• Minuto 4: 25 Sit-Ups

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

• Hollow Kicks
• Plank Hold

 

Circuit Training 24.06.2021

WARM UP
3 giri di:

• 5 Sprawls
  
• 15 Russian Twists
  
• 25 Jumping Jacks
  

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 5 DB One Arm Snatches (per braccio)
  
• Minuto 2: 10 Alt. DB Renegade Rows
  
• Minuto 3: 15 Push-Ups HR
• Minuto 4: 20 Sit-Ups

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

• Flutter Kicks
  
• Plank Hold

 

Circuit Training 22.06.2021

STRENGHT

• Bench Press 5x8 rec. 1'30"
  
• Inclined Bench Press 5x8 rec. 1'15"
• Dumbbell Inclined Bench Flies  4x8 rec. 1'
• Barbell Curl 4x8 rec. 1'
  
• Inclined Bench Curls 4x10 rec. 1'

 

CORE WORK

5 giri di:

• 10 Toes To Bars
• 1' Crunches
• 1' Reverse Crunches

 

Circuit Training 21.06.2021

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 10 KB Clean & Press
  
• 15 Jumping Lunges (Dx+Sx=1)
  
• 20 V Sit-Ups
  
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

 

 

Circuit Training 19.06.2021

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2, gli atleti alternano i giri completi)
5 giri (a testa) di:

• 35 Double Unders (x2 Singles)
  
• 25 Box Jumps
• 15 Sit-Ups
  
• 5 Burpees

CORE WORK

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

• Hollow Kicks
• Plank Hold

 

 

Circuit Training 18.06.2021

STRENGHT

• Deadlift 5x10-8-6-4-4 rec. 1'30"
  
• Barbell Row 5x8 rec. 1'15"
• Dumbbell Bent Over Row  4x8 rec. 1'
• Shoulder Press 5x10-8 rec. 1'
  
• Lateral Raises 4x8 rec. 1'

 

 

Circuit Training 17.06.2021

WARM UP
3 giri di:

• 10 Push-Ups
  
• 20 Crunches
  
• 30 Jumping Jacks
  

METCON
AMRAP 15' di:

• 20 Affondi Posteriori Alternati
• 20 KB Russian Swings
  
• 20 Sit-Ups
• 20 Chair Step-Ups
  

 

CORE WORK

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

• Plank Hold
  
• Mountain Climbers

 

Circuit Training 16.06.2021

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

• 10 Toes To Bars
• 15 Wall Ball Shots @9/6 kg. (20/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders

CORE WORK

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

• Plank Hold
• Crunches

 

 

Circuit Training 15.06.2021

STRENGHT

• Bench Press 5x8 rec. 1'30"
  
• Inclined Bench Press 5x4-8 rec. 1'15"
• Dumbbell Pull-Over  4x8 rec. 1'
• Barbell Curl 4x8 rec. 1'
  
• Inclined Bench Curl 4x10 rec. 1'
• French Press 4x8 rec. 1'
• Diamond Push Ups 4x8 rec. 1'

 

 

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

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

 

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

 

 

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

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)

 

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

 

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

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