Circuit Training 30.09.2021

WARM UP
3 giri di:

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

METCON
AMRAP 15' di:

• 3 [1 Pull-Up + 1 Toes To Bar (MOD 2 Ring Rows + 2 V Sit-Ups)]
• 10 Air Squats (+10 ogni giro)

CORE WORK

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

• Hollow Hold
• Penguins

 

 

Circuit Training 29.09.2021

WARM UP
3 giri di:

• 15 Air Squats
  
• 15 Leg Raises
  
• 15 Shoulder Taps
  

METCON
AMRAP 15' di:

• 3 Wall Climbs
• 6 One Arm KB Snatches (per braccio)
• 9 OH Lunges con disco @20/15 Kg. (35/25 lbs.)
  
• 12 Toes To Bars

RX'D =  KB @24/16 Kg. (53/35 lbs.)
SCALED = KB @16/12 Kg. (35/27 lbs.)

CORE WORK
4 giri di (45" ON - 15" OFF):

• Plank Hold
• Crunches
• Double Unders

 

Circuit Training 28.09.2021

WARM UP
3 giri di:

• 10 Air Thrusters
• 10 Russian Twists
  
• 10 Push-Ups

METCON
5 giri di (TIME CAP 20'):

• 5 Hang Power Cleans
• 5 Push Presses
• 5 Box Jumps Over @60/50 cm. (24/20 in.)
  
• 15 Sit-Ups
• 15 Push-Ups HR
• 30 Double Unders (x2 Singles) 

RX'D = @50/30 Kg. (110/65 lbs.)
SCALED = @45/25 Kg. (100/55 lbs.)

CORE WORK

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

• Hollow Hold
• Crunches

 

Circuit Training 27.09.2021

WARM UP
3 giri di (1' riposo):

• 10 Power Cleans @20/15 Kg. (35/25 lbs.)
  
• 10 Shoulder Press
  
• 10 Front Squats

METCON
AMRAP 24' of:

• 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 10 Ball Slams @15/10 Kg. (35/25 lbs.)
  

Uno esegue nel minuto gli esercizi mentre l'altro rimane in posizione di plank per il tempo occorrente, al minuto successivo si cambiano i ruoli.

 

CORE WORK

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

• Sit-Ups
• Mountain Climbers

 

Circuit Training 24.09.2021

WARM UP
3 giri di:

• 15 Clapping Jacks
  
• 15 Russian Twists (Dx+Sx=1)
  
• 15 Air Squats

METCON
AMRAP 5' di:

• 5 Hang Power Cleans & Press @45/27,5 Kg. (100/60 lbs.)
• 12 Toes To Bars

3' RIPOSO POI

AMRAP 5' di:

• 5 Box Jumps Over @60/50 cm. (24/20 in.)
• 12 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CORE WORK
"ANNIE"

50-40-30-20-10 ripetizioni di:

• Double Unders (x3 Singles)
• Sit-Ups

 

Circuit Training 23.09.2021

WARM UP
3 giri di:

• 10 Air Squats
• 10 Sit-Ups
• 10 Mountain Climbers (Dx+Sx=1)
  

METCON

TIME CAP 20'

• LADDER 1-15 Pull-Ups
• LADDER 15-1 KB SDHP @32/24 Kg. [70/53 lbs.)
  

CORE WORK
5 giri di:

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

 

Circuit Training 22.09.2021

WARM UP
3 giri:

• 30 Lateral Hops
  
• 20 Leg Raises
  
• 10 Push-Ups

METCON

TEAM WOD (team da 2, ci si alterna negli AMRAP, l'altro atleta riposa 3')

AMRAP 3' (30' totali) di:

• 7 Deadlifts
• 9 Burpees Over The Bar
• 11 KB American Swings @24/16 Kg. (55/35 Kg.)

RX'D =  @90/55 Kg. (200/125 lbs.)
SCALED = @80/50 Kg. (175/110 lbs.)

CORE WORK

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

• V Sit-Ups
• Penguins

 

Circuit Training 21.09.2021

WARM UP
3 giri di:

• 5 Inchworms
• 10 Shoulder Taps
• 15 Russian Twists

METCON
3 giri di (TIME CAP 20'):

• 50 Jumping Jacks
  
• 3 giri di:
  • 10 Push-Ups
  • 10 Sit-Ups
    
  • 10 KB One Arm Snatches (5 x braccio)

CORE WORK

TABATA (20" ON - 10" OFF x 8 giri):

• Hollow Kicks
• Crunches

 

Circuit Training 20.09.2021

WARM UP
3 giri:

• 10 Shoulder Taps
  
• 20 Glute Bridges
  
• 30 Jumping Jacks
  

METCON
TEAM WOD (team da 2)
COACH'S BIRTHDAY WOD
AMRAP 25' di:

• 55 Synchro Sit-Ups
  
• 19 Clean & Presses (I go, you go)
  
• 9 Wall Climbs (I go, you go)
• 66 Synchro Jumping Lunges (Dx+Sx=2)
  

RX'D: BIL.=40/25 Kg. (90/55 lbs.)
SCALED: BIL.=35/20 Kg. (75/45 lbs.)

Circuit Training 18.09.2021

WARM UP
3 giri:

• 5 Tuck Jumps
  
• 10 Plank Jacks
  
• 15 Sit-Ups

METCON
TEAM WOD (team da 2, gli atleti si alternano nelle ripetizioni)
2 giri (TIME CAP 30') di:

• 80 Ball Slams @15/10 Kg. (35/22 lbs.)
  
• 60 KB Sumo Deadlift High Pulls
  
• 40 Power Snatches
  
• 20 Burpees Box Jumps @60/50 cm. (24/21 in.)
  

RX'D: BIL.=35/25 Kg. (77/55 lbs.) KB=32/24 Kg. (70/55 lbs.)
SCALED: BIL.=30/20 Kg. (65/45 lbs.) KB=24/16 Kg. (55/35 lbs.)

CORE WORK

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

• Crunches
  
• Flutter Kicks

 

Circuit Training 17.09.2021

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Crunches
  
• 10 Shoulder Taps
  

METCON
AMRAP 15' di:

• 30 Double Unders (x2 Singles)
  
• 15 Push Jerks
  
• 30 Double Unders (x2 Singles)
• 15 Toes To Bars

RX'D = 45/25 Kg.
SCALED = 40/20 Kg.

CORE WORK

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

• Penguins
  
• Russian Twists

Circuit Training 16.09.2021

WARM UP
3 giri di:

• 20 Plank Jacks
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 Push-Ups
  

METCON
LADDER 10-8-6-4-2 ripetizioni di:

• Pull-Ups/Ring Rows
  
• Push-Ups HR
• KB Renegade Rows (x braccio) @16/12 Kg. (55/35 lbs.)
  
• Double KB Step-Ups @16/12 Kg. (55/35 lbs.)

CORE WORK

4 giri di:

• 45" Plank Hold
• 45" Russian Twists
  
• 45" Air Squats

 

Circuit Training 15.09.2021

WARM UP
3 giri:

• 4 Inchworms
• 8 Roll-Ups
  
• 12 Russian Twists (Dx+Sx=1)

METCON
5 giri di (TIME CAP 20'):

• 30 Sit-Ups
  
• 20 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• LADDER 3-6-9-12-15 Jumping Lunges (Dx+Sx=1)

CORE WORK

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

• V Sit-Ups
  
• Superman

 

Circuit Training 14.09.2021

WARM UP
3 giri di: 

• 5 Tuck Jumps
• 10 Affondi Alternati (Dx+Sx=1)
• 15 Plank Jacks

METCON
AMRAP 7' di:

• 5 KB Push Presses (per braccio)
• 10 Sit-Ups

RIPOSO 2'

AMRAP 7' di:

• 5 KB Floor Presses (per braccio)
• 10 Push-Ups HR

CORE WORK

3 giri di (40" ON - 20" OFF):

• Plank Hold
• Russian Twists
• Flutter Kicks

 

Circuit Training 13.09.2021

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Affondi Alternati
• 15 Glute Bridges

METCON
TEAM WOD (team da 2, gli atleti si alternano a metà delle ripetizioni previste)
20-18-16-12-10-9-8-6 ripetizioni di:

• Front Squats
  
• KB American Swings
  
• Lateral Burpees Over The Bar

OPPURE
21-15-9 ripetizioni di:

• Front Squats
  
• KB American Swings
  
• Lateral Burpees Over The Bar

BILANCIERE: RX'D @45/30 Kg. SCALED @40/25 Kg.
KETTLEBELL: RX'D @24/16 Kg. SCALED @16/12 Kg.

 

CORE WORK

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

• Crunches Completi
  
• Pinguini

 

Circuit Training 11.09.2021

WARM UP
4 giri di:

• 15 Single Unders
  
• 15 Scissor Kicks
  
• 15 Shoulder Taps

METCON

• AMRAP 6' di:
• LADDER 2-4-6-8-... Single KB Reverse Lunges
  
• 20 Double Unders
  
• 2' Riposo
• AMRAP 6' di:
• LADDER 2-4-6-8-... Single KB Alt. Snatches
  
• 20 Double Unders

CORE WORK

40-30-20-10 ripetizioni di:

• Crossbody Toe Taps
• Crunches

 

Circuit Training 10.09.2021

WARM UP
3 giri di:

• 25 Jumping Jacks
  
• 20 Glute Bridges
  
• 15 Crunches
  

METCON
5 giri (2' riposo tra i giri):

• 10 Push Presses
• 15 Front Squats
• 20 Deadlifts

Si usa lo stesso bilanciere per i tre esercizi. Non bisogna mai riposare con il bilanciere appoggiato a terra, e i dealifts sono T&G. Il punteggio è dato dal carico più alto con il quale si completa la tripletta.

CORE WORK

3 giri di:

• 1' Plank Hold
• 1' Hollow Hold
  
• 1' Crunches

 

 

Circuit Training 09.09.2021

WARM UP
3 giri di:

• 15 Air Squats
  
• 15 Leg Raises
  
• 15 Shoulder Taps
  

METCON
AMRAP 25' di (40" ON - 20" OFF):

• 1 Wall Climb
• 2 Push-Ups HR
  
• 3 V Sit-Ups
• 4 Alt. Pistol Squats

CORE WORK

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

• Hollow Kicks
  
• Jumping Jacks

 

Circuit Training 08.09.2021

WARM UP
4 giri di:

• 10 Plank Jacks
  
• 10 Push-Ups
• 10 Alt. Leg Raises
  

METCON
TEAM WOD (team da 2, gli atleti alternano nelle ripetizioni)
6 giri di (TIME CAP 20'):

• 50 Double Unders (150 Singles)
• 15 Pull-Ups/30 Ring Rows
• 15 Single KB Box Overs @60/50 cm. 24/16 Kg.(24/21 in. 55/35 lbs.)
  

CORE WORK

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

• V Sit-Ups
  
• Hollow Hold

 

Circuit Training 07.09.2021

WARM UP
3 giri:

• 15 Clapping Jacks
  
• 15 Russian Twists
  
• 15 Air Squats
  

METCON
5 giri di (TIME CAP 20'):

• 10 KB One Arm Bent Over Rows (per braccio)@24/16 Kg. (55/35 lbs.)
  
• 15 Push-Ups
  
• 20 Alt. Jumping Lunges
  
• 25 Sit-Ups
  

CORE WORK

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

• Crunches
• Reverse Crunches

 

Circuit Training 06.09.2021

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 20 Mountain Climbers (Dx+Sx=1)
• 20 Russian Twists (Dx+Sx=1)

METCON
AMRAP 15' OR
TEAM WOD (team da 2, gli atleti alternano i giri completi)
AMRAP 30' di:

• 5 Burpees
• 10 Hang Power Clean & Jerks @40/20 Kg. (90/45 lbs.)
• 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  

CORE WORK

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

• Plank Hold
• Star V-Ups

 

Circuit Training 03.09.2021

WARM UP
3 giri di:

• 10 Jump Squats
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps
  

METCON

10 giri di (TIME CAP 20'):

• 25 Double Unders (x2 Singles)
  
• 3 Double DB Push Press
  
• 3 Double DB Front Squats
• 10 Sit-Ups

CORE WORK

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

• Crunches
• Alt. Leg Raises

 

Circuit Training 02.09.2021

WARM UP
3 giri di:

• 5 Double Down Squats
  
• 10 Push-Ups
• 15 Glute Bridges
  

METCON
TIME CAP 25'

100-60-20 ripetizioni di:

• Box Jumps (x1.5 Step-Ups)
  
• KB Russian Swings
• Alt. Lunges
  
• Sit-Ups

CORE WORK

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

• Flutter Kicks
• Plank Hold