giovedì 22 luglio 2021

Circuit Training 22.07.2021

WARM UP
3 giri:

  • 15 Mountain Climbers
  • 15 Russian Twists
  • 15 Air Squats

STRENGHT
  • Back Squats 4x8 SUPERSET DB Bench Press 4x8 rec. 1'30"
  • Alt. DB Push Press 4x8 SUPERSET Bulgarian Split Squats 4x8 rec. 1'15"

CORE WORK
3 giri di:
  • 1' Penguins
  • 1' Reverse Crunches
  • 1' Plank Hold 

 

mercoledì 21 luglio 2021

Circuit Training 21.07.2021

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Alternati
  • 15 Glute Bridges


METCON
TEAM WOD
(team da 2, gli atleti alternano nelle ripetizioni)
AMRAP 20' di:

  • 80 Double Unders (200 Singles)
  • 70 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 60 Sit-Ups
  • 50 Push Presses @30/20 Kg. (65/45 lbs.) 
  • 40 Push-Ups
  • 30 Toes To Bars
  • 20 Box Jump Overs @60/50 cm. (24/21 in.)
  • 10 Reverse Burpees

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Crossbody Toe Tounches

 

martedì 20 luglio 2021

Circuit Training 20.07.2021

WARM UP
3 giri di:

  • 25 Double Unders
  • 10 Affondi (Dx+Sx=1)
  • 5 Sprawls

STRENGHT
  • 5-2-2-2-2 FRONT SQUATS (Ogni 2")

METCON
EMOM 18' (3 giri totali):
  • Minuto 1: 10 Pull-Ups
  • Minuto 2: 10 Burpees
  • Minuto 3: 15 Toes To Bars (x2 K2C)
  • Minuto 4: 15 Box Jumps @60/50 cm. (24/21 in.)
  • Minuto 5: 20 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • Minuto 6: 20 KB SDHP @32/24 Kg. (70/53 lbs.)

CORE WORK
6 giri di (30" ON - 15" OFF):
  • Hollow Kicks
  • Scissors Kicks

 

domenica 18 luglio 2021

sabato 17 luglio 2021

Circuit Training 17.07.2021

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Air Thrusters
  • 10 Burpees

STRENGHT
  • Clean & Jerk 5-5-3-2-1-1
  • Squat Cleans 5x5

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

 

venerdì 16 luglio 2021

Circuit Training 16.07.2021

WARM UP
3 giri di:

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

METCON
4 giri (40" lavoro - 20" pausa) di:

  • Back Squats (from rack)
  • Deficit Dumbbell Sumo Deadlifts
  • Rubber Band Hip Thrusters
  • Rubber Band Side Walking
 
CORE WORK
5 giri di:
  • 1' Crunches
  • 1' Leg Raises

 


 

giovedì 15 luglio 2021

Circuit Training 15.07.2021

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

  • Crunches


METCON
5 giri di: (TIME CAP 15')

  • 5 Clean & Jerks @50 Kg.
  • 10 Ring Dips
  • 20 KB American Swings @24 Kg.

CORE WORK
6 giri di:
  • 1' Plank Hold
  • 1' Penguins
  • 30" Toes To Bars

 

martedì 13 luglio 2021

Circuit Training 13.07.2021

WARM UP
3 giri di:

  • 10 Alzate Frontali con elastico
  • 10 Biceps Curls con elastico
  • 10 Jump Squats
  • 10 Crunches Completi

METCON
10 giri di (TIME CAP 20'):
  • 5 Dumbbell Devil Presses
  • 10 V Sit-Ups
  • 20 Double Unders (x2 Singles)

CORE WORK
"ANNIE"
50-40-30-20-10 ripetizioni di:
  • Double Unders/Mountain Climbers (Dx+Sx=1)
  • Sit-Ups

 


 

giovedì 1 luglio 2021

Circuit Training 01.07.2021

WARM UP
3 giri:

  • 15 Mountain Climbers
  • 15 Russian Twists
  • 15 Air Squats

 

STRENGHT

  • Back Squats 5x8 rec. 1'30"
  • Walking Lunges 5x8 rec. 1'15"
  • Leg Extension  4x8 rec. 1'
  • Leg Curl 4x8 rec. 1'
  • Calf Raises 4x10 rec. 1'
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Reverse Crunches