Circuit Training 28.10.2021

WARM UP
3 giri di:

• 10 Mountain Climbers
• 10 Shoulder Taps
• 10 Russian Twists

METCON
AMRAP 20':

• 40 Double Unders (x2 Singles)
• 20 Box Jumps @60/50 cm. (24/20 in.) (x2 Step-Ups)
  
• 10 Toes To Bars
• 5 Push Presses @50/30 Kg. (110/65 lbs.)

RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 40/20 Kg. (90/45 lbs.)

 

CORE WORK

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

• Hollow Kicks
• Pinguini

 

Circuit Training 27.10.2021

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
• 15 Shoulder Taps
  

METCON 

AMRAP 31' di:

• 111 KB American Swings
  
• 111 Burpees 
• 111 Ball Slams @15/10 Kg. (33/22 lbs.)
• 111 KB SDHP
• 111 Hollow Kicks
• 111 Crossbody Toe Touches (Dx+Sx=1)
  

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/26 lbs.)

 

CORE WORK

4 giri  (45" lavoro - 15" pausa) di:

• Plank Hold
• Crunches

 

Circuit Training 26.10.2021

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Reverse Sit-Ups
  
• 20 Jumping Jacks
  

SKILL

• 10' BANDED PULL-UPS
  

METCON
TIME CAP 20':

• 50 Air Squats
• 30 Sit-Ups
  
• 5 giri di:
  • 10 Push-Ups
  • 20 Alt. Lunges
    
  • 30 Hollow Kicks
    
• 30 Sit-Ups
• 50 Air Squats

CORE WORK

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

• Flutter Kicks
• Plank Hold
  

 

Circuit Training 25.10.2021

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Crunches
• 15 Glute Bridges
  

SKILL

• 8' di tecnica su un esercizio che si vuole migliorare
  

METCON 

AMRAP 20' di:

• 10 Wall Ball Shots
  
• 10 KB One Arm Alt. Snatches
• 10 Burpees
  

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/26 lbs.)

 

CORE WORK

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

• Sit-Ups

Circuit Training 22.10.2021

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

• Skip Alto
  
• Calciata dietro
  

STRENGHT

• 7-7-5-5-3-3-3 SQUAT CLEANS (1'30" pausa tra sets)
  

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 5 Squat Cleans
  
• Minuto 2: 7 Toes To Bars
  
• Minuto 3: 10 Burpees
  
• Minuto 4: 15 V Sit-Ups (25 Sit-Ups)
  

RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 45/27,5 Kg. (100/60 lbs.)
BEGINNER = 40/25 Kg. (90/55 lbs.)

 

CORE WORK

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

• Alt. Star V-Ups
  
• Mountain Climbers
  

 

Circuit Training 21.10.2021

WARM UP
3 giri di:

• 15 Push-Ups
• 10 Shoulder Taps
  
• 5 Sprawls
  

METCON
AMRAP 16' di:

• 6 KB One Arm Bent Over Row (per braccio) @24/61 Kg. (53/35 lbs.)
  
• 12 V Sit-Ups
  
• 12 Roll-Ups
  
• 12 Box Step-Ups @60/50 cm. (24/20 in.)
  

CORE WORK

3 giri:

• 1' Crunches
  
• 1' Flutter Kicks

 

Circuit Training 20.10.2021

WARM UP
4 giri di:

• 5 Sprawls
  
• 10 Crunches Completi
  
• 15 Air Squats

STRENGHT
EMOM

• 5x3 OVER HEAD SQUATS
  

METCON
AMRAP 6' di:

• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Push Presses
  

3' RIPOSO POI

AMRAP 6' di:

• 5 Pull-Ups
• 10 Sit-Ups
  
• 15 Air Squats
  

CORE WORK

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

• Double Unders
• Plank Hold

Circuit Training 19.10.2021

WARM UP
3 giri di:

• 10 Shoulder Taps
• 15 Crunches
• 30 Lateral Hops

STRENGHT

• 5-5-3-3-1-1 FRONT SQUATS
  

METCON
AMRAP 15':

• 10 Burpees
• 20 Ball Slams @15/10 Kg. (33/22 lbs.)
• 30 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK

• 100 Sit-Ups @10/5 Kg. (22/11 lbs.)

 

Circuit Training 18.10.2021

WARM UP
3 giri:

• 10 Squat Jumps
• 10 Push-Ups
• 10 Sit-Ups Gambe Tese

STRENGHT

• 7-7-5-5-3-3-3 HANG POWER CLEANS (1'30" pausa tra sets)
  

METCON
30-20-10 ripetizioni di (TIME CAP 15'):

• KB SDHP
  
• Sit-Ups
• KB Alt. Goblet Reverse Lunges
  
• Sit-Ups

RX'D = 32/24 Kg. (75/53 lbs.)
SCALED = 24/16 Kg. (53/35 lbs.)
BEGINNER = 16/12 Kg. (35/27 lbs.)

CORE WORK

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

• Side Plank Hold

 

Circuit Training 01.10.2021

WARM UP
5 giri di:

• 5 Push-Ups
  
• 10 Air Squats
  
• 15 Sit-Ups
  

METCON
5 giri (TIME CAP 20') di:

• 4 Hang Power Snatch
• 8 Front Squats
• 12 KB Sumo Deadlift High Pulls @32/24 Kg. (53/35 lbs.)
• 16 V Sit-Ups
• 20 Double Unders/Tuck Jumps

RX'D =  @40/27,5 Kg. (90/60 lbs.)
SCALED = @35/22,5 Kg. (80/50 lbs.)

CORE WORK

5 giri di:

• 10 Toes To Bars
  
• 20 Russian Twists (Dx+Sx=1)