martedì 31 agosto 2021

Circuit Training 31.08.2021

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Crunches
  • 15 Glute Bridges

STRENGHT

  • 5x3 BACK SQUATS

METCON
  • AMRAP 4' di:
    • 5 Pull-Ups
    • 10 Toes To Bars
  • 1' Riposo
  • AMRAP 4' di:
    • 5 Push Presses @50/25 Kg. (110/55 lbs.)
    • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 1' Riposo
  • AMRAP 4' di:
    • 5 Front Squats @50/25 Kg. (110/55 lbs.)
    • 10 Jumping Lunges (Dx+Sx=2)

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

 


 

lunedì 30 agosto 2021

Circuit Training 30.08.2021

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 15 Russian Twists
  • 10 Plank To Push-Ups

METCON

10 giri (ogni 2 minuti) di:
  • 50 Double Unders (x2 Singles)
  • 15 Sit-Ups
  • 10 KB Goblet Squats

CORE WORK
4 giri (40" lavoro - 20" pausa)
  • Scissor Kicks
  • Crunches

 


 

giovedì 26 agosto 2021

Circuit Training 26.08.2021

WARM UP
3 giri di:

  • 10 Plank Jacks
  • 10 Push-Ups
  • 10 Air Squats

METCON
AMRAP 16' di:
  • 5 Burpees
  • 10 KB Goblet Squats
  • 15 Chair Dips
  • 20 Sit-Ups

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

 

mercoledì 25 agosto 2021

Circuit Training 25.08.2021

STRENGHT

  • Bench Press 10-8-6-8-10 rec. 1'30"
  • Inclined Bench Press 5x8 rec. 1'15"
  • Dumbbell Inclined Bench Flies 4x8 rec. 1'
  • Barbell Curl SUPERSET French Press 5x8 rec. 1'

 

CORE WORK
5 giri di:
  • 10 Toes To Bars
  • 1' Crunches
  • 1' Reverse Crunches

 

martedì 24 agosto 2021

Circuit Training 24.08.2021

WARM UP
5 giri di:

  • 5 Push-Ups
  • 10 Affondi Alternati
  • 15 Glute Bridges

METCON
AMRAP 15' di:
  • 1 Wall Climb (+1 rip al giro)
  • 2 Pull-Ups (+2 rip.)
  • 3 Wall Ball Shots @9/6 Kg. (20/14 lbs.) (+3 rip.)
  • 4 Toes To Bars (+4 rip.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches Completi
  • Russian Twists

 

lunedì 23 agosto 2021

Circuit Training 23.08.2021

WARM UP
3 giri di:

  • 20 Air Squats
  • 15 Russian Twists (Dx+Sx=1)
  • 10 Push-Ups

METCON
5 giri (TIME CAP 20') di:
  • 35 Double Unders
  • 25 Box Jumps @60/50 cm. (24/21 in.)
  • 15 Sit-Ups
  • 5 Burpees

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Plank Hold

sabato 21 agosto 2021

Circuit Training 21.08.2021

WARM UP
3 giri:
  • 5 Inchworms
  • 10 Push-Ups
  • 15 Shoulder Taps

METCON
3 giri (TIME CAP 18') di:
  • 50 Jumping Jacks
  • 40 Alt. Lunges (Dx+Sx=2)
  • 30 Hollow Kicks
  • 20 Bench Dips
  • 10 Pull-Ups

CORE WORK
  • 50 Scissors Kicks
  • 100 Russian Twists
  • 50 Sit-Ups

venerdì 20 agosto 2021

Circuit Training 20.08.2021

WARM UP
3 giri di:

  • 3 Roll-Ups
  • 9 Push-Ups
  • 15 Clapping Jacks

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 20 Alt. Pistol Squats
  • Minuto 2: 20 Toes To Bars
  • Minuto 3: 20 Box Jumps
  • Minuto 4: 20 V Sit-Ups

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

giovedì 19 agosto 2021

Circuit Training 19.08.2021

WARM UP
5 giri di:
  • 3 Burpees
  • 6 Push-Ups
  • 9 Hollow Kicks

METCON
AMRAP 15' di:
  • 80 Plank Jacks
  • 60 Air Squats
  • 40 DB One Arm Push Presses (ogni 10 cambio braccio)
  • 20 V Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Flutter Kicks
  • Reverse Plank Hold

mercoledì 18 agosto 2021

Circuit Training 18.08.2021

WARM UP
3 giri di:
  • 15 Clapping Jacks
  • 15 Hollow Kicks
  • 5 Sprawls

METCON
25 giri di (TIME CAP 20'):
  • 5 Pull-Ups
  • 6 Air Squats
  • 7 Push-Ups

CORE WORK
40-30-20-10 ripetizioni di:
  • Crossover Toes Taps
  • Crunches

martedì 17 agosto 2021

Circuit Training 17.08.2021

WARM UP
3 giri di:

  • 100 mt. Shuffle Run

METCON
  • 5K Run

CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Hollow Hold
  • Hollow Kicks

lunedì 16 agosto 2021

Circuit Training 16.08.2021

WARM UP
3 giri di:

  • 5 Plank To Push-Ups
  • 10 Affondi Alternati
  • 15 Glute Bridges

METCON
AMRAP 18' di:
  • 1 Reverse Burpee (+1 rip al giro)
  • 2 Push-Ups (+2 rip.)
  • 3 DB Goblet Squats (+3 rip.)
  • 4 V Sit-Ups (+4 rip.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches Completi
  • Russian Twists

domenica 15 agosto 2021

Circuit Training 15.08.2021

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

METCON
5 giri di (TIME CAP 15'):
  • 10 Parallel Push-Ups
  • 10 Bench Box Jumps
  • 20 V Sit-Ups
  • 20 Crossboby Toe Taps (Dx+Sx=1)

CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Plank Hold
  • Russian Twists

 

venerdì 13 agosto 2021

Circuit Training 13.08.2021

WARM UP
3 giri di:
  • 10 Rear Lunges
  • 15 Crunches
  • 20 Mountain Climbers

METCON
6 giri di:
E3MOM (ogni 3'):
  • 6 Reverse Burpees
  • 10 Alt. DB One Arm Snatches
  • 14 Split Bulgarian Squats (7x gamba)
  • 18 Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Cruches Completi

giovedì 12 agosto 2021

Circuit Training 12.08.2021

WARM UP
3 giri:

  • 10 Plank To Push-Ups
  • 10 Air Squats
  • 20 Jumping Jacks

METCON
3 giri di (TIME CAP 18'):
  • 50 Mountain Climbers (Dx+Sx=1)
  • 40 Alt Leg V Sit-Ups
  • 30 Push-Ups
  • 20 Rear Lunges (Dx+Sx=1)
  • 10 Dips alle Parallele

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

mercoledì 11 agosto 2021

Circuit Training 11.08.2021

WARM UP
3 giri di:
  • 3 Burpees
  • 9 Push-Ups
  • 15 Clapping Jacks

METCON

EMOM 20' (4 giri totali):
  • Minuto 1: 30 Air Squats
  • Minuto 2: 25 KB SDHP
  • Minuto 3: 20 V Sit-Ups/25 Sit-Ups
  • Minuto 4: 15 Sprawls 
  • Minuto 5: 10 DB Lunges (Dx+Sx=1)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • Hollow Hold

lunedì 9 agosto 2021

domenica 8 agosto 2021

Circuit Training 08.08.2021

WARM UP
3 giri di:

  • 50 mt Run
  • 15 Shoulder Taps
  • 10 Push-Ups

METCON
AMRAP 20' di:
  • 10 DB Thrusters
  • 15 Toes To Bars
  • 20 Box Jumps
  • 25 Bench Dips

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Russian Twists

sabato 7 agosto 2021

Circuit Training 07.08.2021

WARM UP

3 giri di:

  • 30 Jumping Jacks
  • 20 Affondi Alternati
  • 10 Push-Ups

METCON
5 giri (TIME CAP 20') di:
  • 10 RUBBER BAND Rows
  • 10 RUBBER BAND Palloff (per lato)
  • 10 Bench Step-Ups (Dx+Sx=1)
  • 10 Bench Dips
  • 10 Sit-Ups

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

venerdì 6 agosto 2021

Circuit Training 06.08.2021

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
4 giri (40" lavoro - 20" pausa) di:
  • Chin-Ups
  • Sit-Ups
  • Push-Ups
  • Toes To Bar
  • Alt. Lunges

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

giovedì 5 agosto 2021