martedì 6 dicembre 2022

Circuit Training 06.12.2022

WARM UP
3 giri:

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

METCON
4 giri di (TIME CAP 20'):
  • 10 Thrusters @40/27,5 Kg. (90/60 lbs.) 
  • 15 KB American Swings @24/16 Kg. (1.5/1 pood) 
  • 20 OH Walking Lunges with Plate @20/15 Kg. (45/33 lbs.) 
  • 25 Double Unders (x3 Singles)

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

 

lunedì 5 dicembre 2022

Circuit Training 05.12.2022

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
30-24-18-12-6 ripetizioni di (TIME CAP 28'):
  • DB Push Presses @10/6 Kg. (22/14 lbs.)
  • Burpees
  • Sit-Ups
  • DB Alt. Lunges @10/6 Kg. (22/14 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Alt. Star Sit-Ups
  • Mountain Climbers

 

venerdì 2 dicembre 2022

Circuit Training 02/03.12.2022

WARM UP
3 giri di:

  • 10 Push-Ups
  • 20 Affondi Alternati
  • 30 Glute Bridges

METCON
5 giri (TIME CAP 20') di:
  • 10 Front Squat @45/30 Kg. (100/65 lbs.) 
  • 10 Box Jumps @60/50 cm. (24/20 in.)
  • 10 Burpees
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches Completi
  • Russian Twists

  


giovedì 1 dicembre 2022

Circuit Training 01.12.2022

WARM UP
3 giri di:

  • 10 Air Thrusters
  • 10 Push-Ups
  • 10 Mountain Climbers (Dx+Sx=1)

METCON

AMRAP 16' di:
  • 3 Burpees
  • 6 Toes To Bars
  • 9 Wall Ball Shots @15/10 Kg. (33/22 lbs.)
  • 12 KB SDHP @24/16 Kg. (53/35 lbs.)

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

 

mercoledì 30 novembre 2022

Circuit Training 30.11.2022

WARM UP
4 giri di:

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

METCON

5 giri di (TIME CAP 25') di:
  • 5 Pull-Ups/Ring Rows
  • 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
  • 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 Sit-Ups
  • 25 Double Unders (x3 Singles)

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

 

martedì 29 novembre 2022

Circuit Training 29.11.2022

WARM UP
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Air Squats
  • Mountain Climbers Incrociati

METCON
5 giri di (TIME CAP 25'):
  • 5 Push Presses @40/27,5 Kg. (90/60 lbs.)
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 15 Toes To Bars
  • 20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
  • 25 Double Unders (x3 Singles)

CORE WORK
3 giri (40" lavoro - 20" pausa) di:
  • Jumping Jacks
  • Crunches
  • Flutter Kicks

 

lunedì 28 novembre 2022

Circuit Training 28.11.2022

WARM UP
3 giri di:

  • 10 Rear Lunges
  • 15 Crunches
  • 20 Clapping Jacks

METCON

6 giri (ogni 3 minuti) di:
  • 6 Reverse Burpees 
  • 10 DB Alt. Snatches @17,5/12,5 Kg. (38/28 lbs.) 
  • 14 Push-Ups HR 
  • 18 V Sit-Ups

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

 

sabato 26 novembre 2022

Circuit Training 26.11.2022

WARM UP
3 giri di:

  • 10 Push-Ups
  • 15 Crunches
  • 20 Jumping Jacks

METCON
4 giri di (TIME CAP 20'):
  • 10 KB Clean & Presses (5 per braccio) @16/12 Kg. (35/27 lbs.)
  • 15 Jumping Lunges (Dx+Sx=1)
  • 20 V Sit-Ups
  • 25 Mountain Climbers (Dx+Sx=1)

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

 

venerdì 25 novembre 2022

Circuit Training 25.11.2022

WARM UP
3 giri di:

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

METCON

EMOM 21' (7 giri totali):
  • Minuto 1: 
    • 10 Push-Ups HR
    • 20 Affondi Alternati
  • Minuto 2: 
    • 15 Box Step-Ups @60/50 cm. (24/21 in.)
    • 15 Mountain Climbers (Dx+Sx=1)
  • Minuto 3: 
    • 5 Burpees
    • 25 Sit-Ups

CORE WORK
4 giri di:
  • 40" Crunches
  • 40" Plank Hold

 

giovedì 24 novembre 2022

Circuit Training 24.11.2022

WARM UP
3 giri:

  • 10 Plank To Push-Ups
  • 15 Air Squats
  • 20 Jumping Jacks

METCON
5 giri di (TIME CAP 18'):
  • 10 KB One Arm Snatches (Dx)
  • 30 Sit-Ups
  • 10 KB One Arm Snatches (Sx)
  • 30 Affondi Alternati
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED =
16/12 Kg. (35/26 lbs.)

CORE WORK
6 giri di (30" lavoro - 15" pausa)
  • Plank Hold
  • Alt. Leg Raises

 

mercoledì 23 novembre 2022

Circuit Training 23.11.2022

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Affondi Alternati
  • 10 Sprawls

METCON
"COACH" (TIME CAP 30')
7 gir di:
  • 7 Burpees
  • 7 Hang Power Cleans @50/35 Kg. (110/77 lbs.)
  • 7 Toes To Bars
  • 7 Push-Ups
  • 7 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 7 Front Squats @50/35 Kg. (110/77 lbs.)
  • 7 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK
3 giri di:
  • 30 Crunches
  • 30 Russian Twists (Dx+Sx=1)

 

martedì 22 novembre 2022

Circuit Training 22.11.2022

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Flutter Kicks
  • 15 Shoulder Taps

METCON
5 giri di (TIME CAP 20'):
  • 15 Push-Ups HR
  • 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 25 Sit-Ups
  • 30 Air Squats su Medball

CORE WORK
6 giri di:

  • 30" Crunches
  • 30" Scissor Kicks
  • 30" Plank Hold

 

 

lunedì 21 novembre 2022

Circuit Training 21.11.2022

WARM UP
3 giri di:

  • 5 Tuck Jumps
  • 10 Plank Jacks
  • 15 Russian Twists (Dx+Sx=1)

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

METCON

EMOM
15':
  • 2 Power Cleans
  • 5 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 10 Sit-Ups
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED =
45/27,5 Kg. (100/60lbs.)

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

 


 

sabato 19 novembre 2022

Circuit Training 19.11.2022

WARM UP
3 giri di:

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

METCON
10 giri di (TIME CAP 20'):
  • 25 Double Unders (x2 Singles)
  • 3 Push Presses @50/30 Kg. (110/65 lbs.)
  • 3 Front Squats @50/30 Kg. (110/65 lbs.)
  • 10 Sit-Ups

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

 

venerdì 18 novembre 2022

Circuit Training 18.11.2022

WARM UP
3 giri di:

  • 20 Jumping jacks
  • 15 Russian Twists
  • 10 Plank To Push-Ups

METCON

TIME CAP 18':
  • 45 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 15 Toes To Bars
  • 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 10 Toes To Bars
  • 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 10 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 5 Toes To Bars

CORE WORK
5 giri (40" ON - 20" OFF)
  • Plank Hold
  • Alt. Leg Raises

 

giovedì 17 novembre 2022

Circuit Training 17.11.2022

WARM UP
3 giri:

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

METCON
4 giri (TIME CAP 18') di:
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 10 V Sit-Ups
  • 10 Box Jumps @75/60 cm. (30/24 in.)
  • 10 Toes To Bars
  • 40 Double Unders (x2 Singles)

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

 


 

mercoledì 16 novembre 2022

Circuit Training 16.11.2022

WARM UP
3 giri di:

  • 10 Air Squats
  • 10 Ring Rows
  • 20 Mountain Climbers (Dx+Sx=1)

STRENGHT
  • 5x5 SHOULDER PRESS

METCON
AMRAP 12' di:
  • 2 Hang Power Cleans @45/30 Kg. (100/65 lbs.) (+2 rip a giro)
  • 4 Burpees

CORE WORK
3 giri (30" lavoro - 30" pausa)
  • Double Unders
  • Hollow Kicks

 

martedì 15 novembre 2022

Circuit Training 15.11.2022

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Flutter Kicks
  • 15 Air Squats

METCON
EMOM 18' di:
  • Minuti DISPARI: 2 Power Cleans + 3 Push Presses @45/27,5 Kg. (100/60 lbs.)
  • Minuti PARI: 10 Box Jumps @75/60 cm. (30/24 in.)

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

 

lunedì 14 novembre 2022

Circuit Training 14.11.2022

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 20 Glute Bridges
  • 20 Crunches

METCON
5 giri di (23' TOTALI):
  • 1' Double Unders
POI (SENZA RIPOSO)
  • AMRAP 2' di:
    • 3 Toes To Bar 
    • 5 Push-Ups 
    • 7 Air Squats
2' RIPOSO

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Hollow Kicks
  • Plank Hold

 

venerdì 11 novembre 2022

Circuit Training 11.11.2022

WARM UP
3 giri di:

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

METCON

5 giri (TIME CAP 20'):
  • 10 Box Jumps @60/50 cm. (24/20 in.) 
  • 20 Sit-Ups 
  • 10 Push-Ups 
  • 20 OH Lunges @20/15 Kg. (45/33 lbs.) 
  • 10 Toes To Bars
  • 20 Air Squats

CORE WORK
  • 2' Plank Hold
  • 75 Crunches Completi
  • 75 Russian Twists

 

giovedì 10 novembre 2022

Circuit Training 10.11.2022

WARM UP
3 giri:

  • 20 Jumping Jacks
  • 15 Crunches
  • 10 Push-Ups

METCON
5 giri di:
E3MOM (ogni 3'):
  • 6 Burpees
  • 12 Push-Ups HR
  • 18 V Sit-Ups
  • 24 Double Unders (72 Singles)

CORE WORK
4 giri di:
  • 45" Russian Twists
  • 45" Reverse Crunches
  • 30" Plank Hold

 


 

 

mercoledì 9 novembre 2022

Circuit Training 09.11.2022

WARM UP
3 giri di:

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

METCON
EMOM 14' of:
  • Minuti DISPARI: 4 Wall Climbs
  • Minuti PARI5 Pull-Ups + 5 Toes To Bars

CORE WORK
3 giri di:
  • AMRAP 2' di:
    • 10 Sit-Ups
    • 10 Leg Raises
  • 1' Riposo

 

martedì 8 novembre 2022

Circuit Training 08.11.2022

WARM UP
3 giri:

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

METCON
4 giri di (TIME CAP 25'):
  • 30 Sprawls
  • 30 DB Box Step-Ups
  • 30 Alt. V Sit-Ups
  • 30 Box Dips

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Crunches

 

lunedì 7 novembre 2022

Circuit Training 07.11.2022

WARM UP
3 giri di:

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

STRENGHT
  • 9-6-6-3-3 POWER CLEANS

METCON

5 giri di (TIME CAP 20'):
  • 5 Push Presses @50/30 Kg. (110/65 lbs.)
  • 10 Inverted Burpees
  • 15 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 20 Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 4 giri)
  • V Sit-Ups
  • Hollow Hold

 

sabato 5 novembre 2022

Circuit Training 05.11.2022

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Alternati
  • 15 Glute Bridges

METCON
AMRAP 18' di:
  • 5 Pull-Ups/TRX Rows
  • 10 V Sit-Ups
  • 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
  • 20 Jumping Lunges


CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Hollow Kicks
  • Pinguini

 

venerdì 4 novembre 2022

Circuit Training 04.11.2022

WARM UP
3 giri di:

  • 10 Squat Jumps
  • 10 Push-Ups HR
  • 10 Russian Twists (Dx+Sx=1)
METCON
TEAM WOD (x2):
AMRAP 10' di:
  • 1 Deadlift @50/35 Kg. (110/77 lbs.)
  • 1 Hang Power Clean @50/35 Kg. (110/77 lbs.)
  • 1 Alt. Reverse Lunges @50/35 Kg. (110/77 lbs.)
aggiungere una ripetizione per esercizio ad ogni giro

3' RIPOSO POI

AMRAP 10' di:
  • 7 Box Jumps @60/50 cm. (24/20 in.)
  • 15 Double Unders (x3 Singles)
 
CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Plank Hold
  • V Sit-Ups

 

 

giovedì 3 novembre 2022

Circuit Training 03.11.2022

WARM UP
3 giri:

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

METCON

5 giri (TIME CAP 15') di:
  • 10 Box Jumps @60/50 cm. (24/21 in.)
  • 10 Toes To Bars
  • 10 (per braccio) KB Snatches @16/12 Kg. (35/26 lbs.)
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.)

CORE WORK
4 giri (40" ON - 20" OFF)
  • Crunches
  • Plank Hold

 

mercoledì 2 novembre 2022

Circuit Training 02.11.2022

WARM UP
4 giri di:

  • 20 Jumping Jacks
  • 15 Scissors Kicks
  • 10 Superman Punches

METCON
EMOM 20' (4 giri totali):
  • Minuto 1: 10 Burpees
  • Minuto 2: 15 Toes To Bars (20 K2C)
  • Minuto 3: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  • Minuto 4: 25 V Sit-Ups
  • Minuto 5: 30 Push-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Banded Gluteus Bridges
  • Russian Twists

 

martedì 1 novembre 2022

Circuit Training 01.11.2022

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Air Thrusters
  • 15 Plank Jacks

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)
  • Crunches
  • Plank Hold

 

venerdì 28 ottobre 2022

Circuit Training 28.10.2022

WARM UP
3 giri di:

  • 5 Burpees
  • 10 Plank to Push-Ups
  • 15 Air Squats

METCON
AMRAP 15' di:
  • 4 Push Presses @35/25 Kg. (80/55 lbs.) 
  • 8 Power Cleans @35/25 Kg. (80/55 lbs.) 
  • 12 Barbell Lunges @35/25 Kg. (80/55 lbs.) 
  • 16 Sit-Ups
  • 20 Double Unders

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

 

giovedì 27 ottobre 2022

Circuit Training 27.10.2022

WARM UP
3 giri di:

  • 10 Alt. Lunges
  • 15 Russian Twists (Dx+Sx=1)
  • 20 Shoulder Taps

METCON
E2MOM 20' (5 giri totali):
  • # 1:
    • 30 Double Unders/Mountain Climbers (Dx+Sx=1)
    • 20 Sit-Ups
    • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  • # 2:
    • 30 KB One Arm Bent Over Row @24/16 Kg. (53/35 lbs.) (15 each)
    • 20 Push-Ups
    • 10 Toes To Bars

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

  

mercoledì 26 ottobre 2022

Circuit Training 26.10.2022

WARM UP
4 giri di:

  • 5 InchWorms
  • 10 Reverse Sit-Ups
  • 15 Jumping Jacks

STRENGHT
  • 5x5 DEADLIFTS

METCON
AMRAP 15':
  • 5 Deadlifts 80% carico esercizio precedente
  • 5 Toes To Bars
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 10 V Sit-Ups
  • 20 Double Unders (60 Singles)

CORE WORK
4 giri di:

  • 30" Crunches
  • 30" Reverse Crunches
  • 30" Hollow Hold

 

martedì 25 ottobre 2022

Circuit Training 25.10.2022

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

  • 10 Toes To Bars
  • 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 Sit-Ups
  • 15 Box Dips
  • 10 Box Jumps @60/50 cm. (24/21 in.)

CORE WORK
4 giri di:

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

 

lunedì 24 ottobre 2022

Circuit Training 24.10.2022

WARM UP
3 giri di:

  • 10 Double Down Squats
  • 15 Jumping Jacks
  • 20 Crunches

METCON
AMRAP 18' di:
  • 1 Push Press @50/35 Kg. (110/77 lbs.) (+1 rep ogni giro)
  • 2 KB American Swings @24/16 Kg. (53/35 lbs.) (+2 reps)
  • 3 Toes To Bars (+3 reps)
  • 4 Push-Ups HR (+4 reps)
  • 5 Double Unders (+5 reps) x3 Singles (+15 reps)

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

 

venerdì 21 ottobre 2022

Circuit Training 21.10.2022

WARM UP
4 giri di:

  • 6 Jump Squats
  • 12 Push-Ups
  • 18 Russian Twists (Dx+Sx=1)

STRENGHT

  • 5x5 DEADLIFTS

METCON
E2MOM (10 giri - 20' totali):
  • 25 Sit-Ups
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Flutter Kicks
  • Hollow Holds

 

giovedì 20 ottobre 2022

Circuit Training 20.10.2022

WARM UP
3 giri di:

  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Hollow Kicks
  • 5 Lunges (Each Leg) 

METCON
4 giri di (TIME CAP 20'):
  • 100 Jumping Jacks
  • 50 Sit-Ups
  • 25 Push-Ups
  • 10 DB One Arm OH Squats @12,5/8 Kg. (25/17 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Reverse Plank Hold
  • Reverse Crunches

 

mercoledì 19 ottobre 2022

Circuit Training 19.10.2022

WARM UP
4 giri di:

  • 3 Inchworms
  • 9 V Sit-Ups
  • 15 Clapping Jacks

METCON
4 giri di:
  • 1' Max Reps DB Alt. One Arm Push Presses
  • 1' Max Reps Sit-Ups
  • 1' Max Reps DB Renegade Rows
  • 1' Max Reps KB Alt. One Arm Snatches
  • 1' Max Cals Assault Bike
  • 1' Riposo
 
CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Crunches
  • Reverse Crunches


martedì 18 ottobre 2022

Circuit Training 18.10.2022

WARM UP
3 giri di:
  • 10 Shoulder Taps
  • 15 Push-Ups
  • 20 Jumping Jacks

METCON
4 giri di (TIME CAP 20'):
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 30 Sit-Ups
  • 40 Air Squats su Med Ball

CORE WORK
  • 2' Crunches Completi
  • 2' Russian Twists
  • 2' Plank Hold

 

lunedì 17 ottobre 2022

Circuit Training 17.10.2022

WARM UP
3 giri di:

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

METCON

10 giri di (TIME CAP 20'):
  • 7 Front Squats @50/30 Kg. (110/65 lbs.)
  • 10 V Sit-Ups

CORE WORK
4 giri (40" ON - 20" OFF)
  • Crunches
  • Plank Hold

 

sabato 15 ottobre 2022

Circuit Training 15.10.2022

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 = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/27 lbs.)


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

 

venerdì 14 ottobre 2022

Circuit Training 14.10.2022

WARM UP
3 giri di:

  • 5 Sprawls
  • 15 Scissor Kicks
  • 25 Lateral Hops

METCON
TEAM WOD (team da 2, gli atleti si dividono le ripetizioni)
AMRAP 20'
:
  • 20 Box Jumps @60/50 cm. (24/20 in.)
  • 20 Push Presses @40/25 Kg. (90/55 lbs.)
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 20 V Sit-Ups
  • 20 Double Unders (x3 Singles)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Pinguini
  • Plank Hold

 

giovedì 13 ottobre 2022

Circuit Training 13.10.2022

WARM UP
3 giri di:

  • 20 Clapping Jacks
  • 15 Crunches
  • 10 Affondi Alternati

METCON
5 giri di (TIME CAP 30'):
  • 10 Inverted Burpees
  • 15 Wall Ball Shot @10/6 Kg. (22/14 lbs.)
  • 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 25 Sit-Ups
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Reverse Crunches
  • Glute Bridges

 

mercoledì 12 ottobre 2022

Circuit Training 12.10.2022

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Scissor Kicks
  • 15 Shoulder Taps

METCON
TIME CAP 20':
  • LADDER di: 
    • 1-5 Power Clean @50/30 Kg. (110/65 lbs.) 
    • 10-2 Burpees
  • poi (senza riposo) 
  • 5 giri di:
    • 5 Front Squat @50/30 Kg. (110/65 lbs.)
    • 10 KB American Swings @24/16 Kg. (1.5/1 pood)
  • poi (senza riposo) 
  • 3 giri di:
    • 50 Mountain Climbers (Dx+Sx=1)
    • 30 Sit-Ups 
    • 10 Wall Ball @10/8 Kg. (22/18 lbs.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 4 giri)
  • Crunches
  • Rope Jumps

 


 

martedì 11 ottobre 2022

Circuit Training 11.10.2022

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Crunches
  • 15 Glute Bridges

METCON
5 giri di (TIME CAP 20'):
  • 15 KB American Swings @16/12 Kg. (35/26 lbs.) 
  • 15 Toes To Bar 
  • 15 Burpees 
  • 15 Double Unders (x 3 singles)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups
  • Superman

 


 

lunedì 10 ottobre 2022

Circuit Training 10.10.2022

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Air Squats
  • 10 Push-Ups

METCON
5 giri di:
  • 10 Front Squats @50/30 Kg. (110/65 lbs.)
  • 10 Burpees
  • 20 Alt.OH Lunges con Disco @15/10 Kg. (33/22 lbs.)
  • 20 Sit-Ups
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Flutter Kicks
  • Plank Hold

 

sabato 8 ottobre 2022

Circuit Training 08.10.2022

WARM UP
4 giri di:

  • 20 Jumping Jacks
  • 15 Crunches
  • 10 Shoulder Taps (Dx+Sx=1)

METCON
4 giri (TIME CAP 20') di:
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 20 Affondi con bilanciere @40/20 Kg. (90/45 lbs.)
  • 20 Push-Ups
  • 20 Sit-Ups
  • 20 Double Unders

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

 

 

venerdì 7 ottobre 2022

Circuit Training 07.10.2022

WARM UP
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Jumping Jacks
  • Shoulder Taps

METCON
5 giri di (TIME CAP 20'):
  • 10 Push-Ups HR
  • 15 RB Curls
  • 20 Chair Step-Ups
  • 25 Russian Twists (Dx+Sx=1)
  • 30 Mountain Climbers (Dx+Sx=1)

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

giovedì 6 ottobre 2022

Circuit Training 06.10.2022

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Shoulder Taps
  • 15 Jump Squats


METCON

  • AMRAP 4' di:
    • 21 Double Unders (50 Singles)
    • 21 Push Presses @40/25 Kg. (90/45 lbs.)
    • 21 Burpees Over The Bar
  • 4' Riposo
  • AMRAP 4' di:
    • 15 Double Unders (35 Singles)
    • 15 Push Presses @40/25 Kg. (90/45 lbs.)
    • 15 Burpees Over The Bar
  • 4' Riposo
  • AMRAP 4' di:
    • 9 Double Unders (20 Singles)
    • 9 Push Presses @40/25 Kg. (90/45 lbs.)
    • 9 Burpees Over The Bar
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Mountain Climbers
  • V Sit-Ups

 


mercoledì 5 ottobre 2022

Circuit Training 05.10.2022

WARM UP
3 giri di:

  • 30" Rope Jumps
  • 30" Shoulder Taps
  • 30" Plank Hold

STRENGHT
  • 5x3 HANG SQUAT CLEANS

METCON
EMOM 18' (3 giri totali):
  • Minuto 1: 30 Double Unders/Mountain Climbers (Dx+Sx=1)
  • Minuto 2: 25 Sit-Ups
  • Minuto 3: 20 KB American Swings @16/12 Kg. (35/26 lbs.)
  • Minuto 4: 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • Minuto 5: 10 Squat Cleans @40/20 Kg. (90/45 Lbs.)
  • Minuto 6: Riposo

CORE WORK
  • 50 Hollow Kicks
  • 50 Russian Twists (Dx+Sx=1)