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

 

 

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

 

 

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

 

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

 

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

 

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

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

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

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

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

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

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

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

 

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

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

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

Circuit Training 10.08.2021

REST DAY :)

Circuit Training 09.08.2021

WARM UP
3 giri di:

• 30 Double Unders
  
• 20 Russian Twists
• 10 Plank To Push-Ups

METCON

• 5K Run

 

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

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

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

Circuit Training 05.08.2021

WARM UP
3 giri di:

• 30 Lateral Hops
  
• 20 Jumping Jacks
• 10 Walking Lunges

METCON

• 5K Run