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

 

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

 

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

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

 

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

 

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

 

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

 

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 

 

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

 

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

 

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

 

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