giovedì 23 dicembre 2021

Circuit Training 23.12.2021

WARM UP
3 giri di:
  • 5 Inchworms
  • 10 Shoulder Taps (Dx+Sx=1)
  • 15 Jump Squats

METCON
AMRAP 19' di:
  • 19 Mountain Climbers (Dx+Sx=1)
  • 19 Alt. V Sit-Ups (Dx+Sx=1)
  • 19 Chair Dips
  • 19 Alt. Pistol Squats

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

 

lunedì 20 dicembre 2021

Circuit Training 20.12.2021

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 5 Inchworms
  • 20 Mountain Climbers (Dx+Sx=1)
  • 10 Russian Twists (Dx+Sx=1)

METCON
AMRAP 15' di:
  • 10 Chair Dips
  • 20 Chair Step-Ups
  • 30 Sit-Ups

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

 

venerdì 17 dicembre 2021

Circuit Training 17.12.2021

WARM UP
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Air Thrusters
  • Mountain Climbers
 
METCON
4 giri (40" lavoro - 20" pausa) di:
  • Rubber Band Deadlifts
  • Rubber Band Push Presses
  • Rubber Band Biceps Curls
  • Sit-Ups
  • Push-Ups
 
CORE WORK
4 giri di:
  • 20 Alt. Rear Lunges
  • 15 Penguins
  • 10 Superman

giovedì 16 dicembre 2021

Circuit Training 16.12.2021

WARM UP
3 giri di:

  • 15 Push-Ups
  • 10 Affondi laterali (Dx+Sx=1)
  • 5 Sprawls

METCON
HAPPY B.DAY BENNY
13 giri di (TIME CAP 26'):
  • 16 KB One Arm Bent Over Row (8 per braccio) @24/6 Kg. (53/35 lbs.)
  • 12 Box Dips
  • 20 OH Alt. Rear Lunges with Plate @20/15 Kg. (33/22 lbs.)
  • 08 Reverse Burpees

CORE WORK
3 giri di:
  • 1' Crunches
  • 1' Reverse Crunches

 

martedì 14 dicembre 2021

Circuit Training 14.12.2021

WARM UP
3 giri di:

  • 10 Shoulder Taps
  • 10 Jump Squats
  • 10 Russian Twists

STRENGHT
  • 5x3 BACK SQUATS dal rack

METCON

AMRAP 15' di:
LADDER 1-2-3-4-.....
  • Burpee Box Jump
  • Push Press
  • V 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
5 giri (30" ON - 30" OFF)
  • Plank Hold
  • Hollow Hold

 

lunedì 13 dicembre 2021

Circuit Training 13.12.2021

WARM UP
3 giri di:

  • 5 Sprawls
  • 15 Hollow Kicks
  • 25 Lateral Hops


METCON

TEAM WOD
(team da 2, gli atleti si alternano gli esercizi se non in synchro)
TIME CAP 20'
:

  • 100 Synchro Sit-Ups
  • 50 Front Squats
  • 30 Synchro Jumping Lunges (Dx+Sx=1)
  • 10 Wall Climbs
  • 30 Synchro Ball Slams @15/10 Kg. (33/22 lbs.)
  • 50 Toes To Bars
  • 100 Synchro Jumping Jacks
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED =
45/27,5 Kg. (100/60lbs.)
BEGINNER =
40/25Kg. (90/55 lbs.)

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

 

giovedì 9 dicembre 2021

Circuit Training 09.12.2021

WARM UP
3 giri:

  • 10 Air Squats (Double Down)
  • 10 Shoulder Taps
  • 10 Crunches

METCON
5 giri di (TIME CAP 20'):
  • 6 KB One Arm Snatches (per braccio)
  • 10 V Sit-Ups
  • 14 Jumping Lunges (Dx+Sx=1)
  • 18 Plank Jacks
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED =
20/12 Kg. (45/25 lbs.)

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

 

mercoledì 8 dicembre 2021

Circuit Training 08.12.2021

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Russian Twists (Dx+Sx=1)
  • 10 Push-Ups

METCON
AMRAP 16' di:
  • 7 Toes To Bars
  • 20 KB One Arm Bent Over Row (10 per braccio)
  • 7 Toes To Bars
  • 20 KB SDHP
  • 7 Toes To Bars
  • 20 KB Goblet Squats 
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED =
20/12 Kg. (45/25 lbs.)

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

 

lunedì 6 dicembre 2021

Circuit Training 06.12.2021

WARM UP
3 giri di:

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

STRENGHT
  • 5x3 PUSH PRESSES (2' pausa tra sets)

METCON

TEAM WOD
(team da 2, gli atleti si alternano nelle ripetizioni)
AMRAP 20':
  • 55 Deadlifts
  • 55 Toes To Bars
  • 55 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 55 (per braccio) One Arm KB Push Presses @16/12 Kg. (35/25 lbs.)
RX'D = 100/65 Kg. (220/145 lbs.)
SCALED =
90/55 Kg. (200/125lbs.)

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

 

venerdì 3 dicembre 2021

Circuit Training 03.12.2021

WARM UP
3 giri:

  • 5 Inchworms
  • 10 Push-Ups
  • 15 Shoulder Taps
 
STRENGHT 
  • 5x3 CLEAN & PRESS (ogni 2')

METCON

10 giri (TIME CAP 15') di:
  • 3 Clean & Presses
  • 3 Burpees OTB
  • 3 Toes To Bars
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED =
45/25Kg. (100/55 lbs.)

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

 

giovedì 2 dicembre 2021

Circuit Training 02.12.2021

WARM UP
3 giri di:

  • 20 Mountain Climbers (Dx+Sx=1)
  • 20 Affondi Alternati
  • 20 Air Squats

METCON
4 giri di (2' di pausa tra i round):
  • AMRAP 4' di:
    • 5 Wall Climbs
    • 10 Pistol Squats alternati (5 per gamba)
    • 15 Toes To Bars

CORE WORK
  • 100 Russian Twists (Dx+Sx=1)
  • 100 Crunches Completi

 

mercoledì 1 dicembre 2021

Circuit Training 01.12.2021

WARM UP
3 giri di:

  • 5 Jump Squats
  • 10 Plank To Push-Ups
  • 15 Crunches

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 20 KB American Swings
  • Minuto 2: 12 Burpees
  • Minuto 3: 16 KB Goblet Squats
  • Minuto 4: 24 Sit-Ups
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED =
16/12 Kg. (35/26 lbs.)
BEGINNER =
12/8 Kg. (26/18 lbs.)

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