Circuit Training 30.11.2021

WARM UP
3 giri di:

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

STRENGHT

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

METCON
TEAM WOD (team da 2, gli atleti si alternano gli esercizi)
AMRAP 15':

• 9 Power Cleans
• 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 21 Sit-Ups
  

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

CORE WORK

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

• Crossbody Toe Taps
• V Sit-Ups

 

Circuit Training 29.11.2021

WARM UP
3 giri di:

• 10 Plank Jacks
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Air Squats
  

METCON
TEAM WOD (team da 2, gli atleti alternano negli esercizi)
8 giri di (TIME CAP 30'):

• 5 Burpees
• 10 Front Squats
  
• 15 Push-Ups HR
  
• 20 Affondi Alternati con Bilanciere
• 25 Sit-Ups

RX'D =  40/27,5 Kg. (90/65 lbs.)
SCALED = 35/25Kg. (80/60 lbs.)
BEGINNER = 30/22,5 Kg. (65/55 lbs.)

CORE WORK

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

• Crunches
  
• Superman

 

Circuit Training 26.11.2021

WARM UP
3 giri di:

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

 

STRENGHT 

• 5-5-3-3-1-1 OVERHEAD SQUATS
  

METCON
10 giri di (TIME CAP 20'):

• LADDER 1-10 Deadlifts @80/55 (175/120 lbs.)
  
• LADDER 10-1 Toes To Bars
• 20 Double Unders (50 Singles)

 

CORE WORK

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

• Hollow Hold
  
• Penguins

 

Circuit Training 25.11.2021

WARM UP
3 giri:

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

METCON
EMOM 16' di:

• Minuti DISPARI: 5 Pull-Ups + 5 Toes To Bars
• Minuti PARI: 10 Front Squats @50/30 Kg. (110/65 lbs.)

CORE WORK
4 giri di:

• 6 Sprawls
  
• 12 Hollow Kicks
  
• 18 Crunches
  

 

Circuit Training 24.11.2021

WARM UP
3 giri (40" ON - 20" OFF):

• Wall Squats
  
• Plank Hold
  
• Jumping Jacks

STRENGHT

• 10' POWER CLEANS (per trovare peso per circuito successivo)
  

METCON
26 giri di (TIME CAP 20'):

• 5 KB Sumo Deadlift High Pulls @32/24 Kg. (70/53 lbs.)
  
• 3 Toes To Bars
• 1 Power Clean (HEAVY)

CORE WORK

AMRAP 7':

• 10  Push-Ups
• 15 Sit-Ups
• 20 Double Unders (50 Singles)

 

Circuit Training 23.11.2021

WARM UP
3 giri:

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

METCON
27-21-15-9 ripetizioni di:
(TIME CAP 15')

• Box Jump Overs @60/50 cm. (24/20 in.)
  
• V Sit-Ups
• KB Goblet Squats @24/16 Kg. (53/35 lbs.)
  

CORE WORK

• 50 Scissors Kicks
• 50 Russian Twists (Dx+Sx=1)
  
• 50 Sit-Ups

 

Circuit Training 22.11.2021

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2, gli atleti si alternano gli esercizi)
AMRAP 18':

• 4 Front Squats
  
• 11 Toes To Bars
  
• 13 Ball Slams @15/10 Kg. (33/22 lbs.)
• 17 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 20 Double KB Step-Ups @50/40 cm. (20/16 in.) @16/12 Kg. (55/35 lbs.)

RX'D = 50/35 Kg. (110/80 lbs.)
SCALED = 45/30 Kg. (100/70 lbs.)
BEGINNER = 40/25Kg. (90/60 lbs.)

CORE WORK

4 giri di:

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

 

 

Circuit Training 18.11.2021

WARM UP
3 giri:

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

STRENGHT

• 5x5 DEADLIFTS (1'30" pausa tra sets)
  

METCON
4 giri di (TIME CAP 20'):

• 40 Double Unders (100 Singles)
• 30 Jumping Lunges (Dx+Sx=1)
  
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 10 Toes To Bars (20 Knees To Chest)
  

CORE WORK

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

• V Sit-Ups
  
• Pinguini

 

Circuit Training 17.11.2021

WARM UP
4 giri di:

• 5 Sprawls
  
• 10 Push-Ups
• 15 Jumping Jacks

STRENGHT

• 5x3 POWER SNATCHES (1'30" pausa tra sets)
  

METCON

EMOM 20' (3 giri totali):

• Minuto 1: 30 Air Squats
• Minuto 2: 25 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• Minuto 3: 20 Sit-Ups
• Minuto 4: 15 Box Jumps @60/50 cm. (24/20 in.)
  
• Minuto 5: 10 Double Squats Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• Minuto 6: 5 (per braccio) KB Renegade Rows @24/16 Kg. (53/35 lbs.)
• Minuto 7: Riposo
  

CORE WORK

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

• Hollow Hold

 

Circuit Training 16.11.2021

WARM UP
3 giri di:

• 5 Inchworms
• 10 Shoulder Taps
• 15 Jump Squats

METCON

• AMRAP 4' di:
• 21 Double Unders (50 Singles)
• 21 Power Cleans @35/20 Kg. (80/45 lbs.)
• 21 Burpees Over The Bar
  
• 4' Riposo
• AMRAP 4' di:
• 15 Double Unders (35 Singles)
• 15 Power Cleans @40/25 Kg. (90/55 lbs.)
• 15 Burpees Over The Bar
• 4' Riposo
• AMRAP 4' di:
• 9 Double Unders (20 Singles)
• 9 Power Cleans @45/30 Kg. (100/65 lbs.)
• 9 Burpees Over The Bar

 

CORE WORK

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

• Mountain Climbers
• V Sit-Ups

Circuit Training 15.11.2021

WARM UP
3 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
  
• 10 Alt. Leg Raises (Dx+Sx=1)
• 10 One Leg Glute Bridges (Dx+Sx=1)

METCON
TIME CAP 25'
TEAM WOD (team da 2, gli atleti si alternano nelle ripetizioni)

• 100 Curtis P.

1 Curtis P. = 1 Power Clean + 1 Left Leg Lunge + 1 Right Leg Lunge + 1 Push Press

RX'D =  45/30 Kg. (100/70 lbs.)
SCALED = 40/25Kg. (90/60 lbs.)
BEGINNER = 35/20 Kg. (80/50 lbs.)

 

CORE WORK

TABATA (20" lavoro - 10" pausa x 4 giri)

• Plank Hold
  
• Russian Twists

Circuit Training 12.11.2021

WARM UP
3 giri di:

• 10 Superman
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Sprawls
  

METCON
AMRAP 16' di:

• 5 Jumping Lunges (Dx+Sx=1)
  
• 10 Toes To Bars
• 15 Push-Ups
• 20 V Sit-Ups
  

CORE WORK

3 giri di:

• AMRAP 2' di:
  • 10 Sit-Ups
  • 10 Leg Raises
• 1' Riposo

 

Circuit Training 10.11.2021

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Jump Squats
  
• 15 Leg Raises
  

 

STRENGHT 

• 5-5-3-3-1-1 CLEAN & PRESS
  

METCON
TIME CAP 25'
TEAM WOD (team da 2, gli atleti si alternano le ripetizioni previste)
80-60-40 ripetizioni di:

• Ball Slams @15/10 Kg. (33/22 lbs.)
  
• Toes To Bars
• Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• Medball Russian Twists @15/10 Kg. (33/22 lbs.)

 

CORE WORK

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

• Crunches Completi
  
• Double Unders

 

Circuit Training 08.11.2021

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Russian Twists (Dx+Sx=1)
  
• 10 Affondi (Dx+Sx=1)

METCON
TEAM WOD (team da 2)
AMRAP 20'

• 6 giri (gli Atleti si alternano nei giri completi)
  
• 5 Power Cleans
  
• 35 Double Unders (x2 Singles)
  
• nel rimanente tempo AMRAP (gli atleti si alternano gli esercizi)
  
• 5 Pull-Ups
• 10 Front Squats
  
• 15 V Sit-Ups
  

RX'D = 50/35 Kg. (110/80 lbs.)
SCALED = 45/30 Kg. (100/70 lbs.)

BEGINNER = 40/25Kg. (90/60 lbs.)

 

CORE WORK

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

• Hollow Kicks
  
• Crunches

 

Circuit Training 05.11.2021

WARM UP

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

• Air Squats
• Mountain Climbers
  

STRENGHT

• 7-7-5-5-3-3-3 BACK SQUATS (dal rack)
  

METCON
10 giri (TIME CAP 15') di:

• 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• 50 Single Unders
  

CORE WORK

3 giri:

• 45" Hollow Kicks
• 45" Jumping Jacks

 

Circuit Training 04.11.2021

WARM UP
3 giri di:

• 10 Rear Lunges (Dx+Sx=1)
• 15 Crunches
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON
5 giri di:

• AMRAP 3'
  • 3 Burpees
  • 6 Affondi Alternati (3 per gamba)
    
  • 9 Sit-Ups
    
• 1' RIPOSO

CORE WORK

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

• Flutter Kicks
  
• Reverse Plank Hold

 

Circuit Training 03.11.2021

WARM UP
2 giri di:

• 15 Sit-Ups
  
• 9 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 3 Sprawls

METCON
TEAM WOD (team da 2, gli atleti si alternano nei giri completi)

• AMRAP 10' di:
• 5 Thrusters
• 10 Box Jump Overs @75/60 cm. (30/24 in.)
  
• 2' Riposo
• AMRAP 10' di:
• 5 Deadlifts
  
• 10 Toes To Bars

RX'D = TH 45/27,5 Kg. (100/60 lbs.) & DL 90/55 Kg. (200/120 lbs.)
SCALED = TH 40/22,5 Kg. (90/50 lbs.) & DL 80/45 Kg. (180/100 lbs.)

 

CORE WORK

3 giri:

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

 

 

Circuit Training 02.11.2021

WARM UP
3 giri di:

• 5 Inchworms
• 10 Air Thrusters
• 15 Crunches

METCON
AMRAP 20':

• 100 Mountain Climbers (Dx+Sx=1)
• 80 Air Squats
• 60 Sit-Ups
  
• 40 Shoulder Taps(Dx+Sx=1)
• 20 Push-Ups

CORE WORK

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

• Superman Hold
• Plank Hold