mercoledì 30 giugno 2021

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

 

martedì 29 giugno 2021

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 

lunedì 28 giugno 2021

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


 

venerdì 25 giugno 2021

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

 

giovedì 24 giugno 2021

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

 

martedì 22 giugno 2021

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

 

lunedì 21 giugno 2021

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

 


 

sabato 19 giugno 2021

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

 


 

venerdì 18 giugno 2021

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'

 


 

giovedì 17 giugno 2021

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

 

mercoledì 16 giugno 2021

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

 


 

martedì 15 giugno 2021

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'

 


 

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