martedì 28 giugno 2022

Circuit Training 28.06.2022

WARM UP
3 giri di:

  • 10 Push-Ups
  • 20 Affondi Alternati
  • 30 Jumping Jacks


METCON
4 giri di:

  • 35 Jump Squats
  • 35 Chair Step-Ups
  • 35 Sit-Ups
  • 35 KB/RB SDHP

CORE WORK
4 giri di:
  • 30" Mountain Climbers
  • 30" Plank Hold
  • 30" Russian Twists

 

venerdì 24 giugno 2022

Circuit Training 24.06.2022

WARM UP
4 giri di:

  • 30" Russian Twists
  • 30" Leg Raises
  • 30" Air Squats

METCON

5 giri di:
  • 5 Burpees
  • 10 Push-Ups HR
  • 15 Sit-Ups
  • 20 Jumping Lunges (Dx+Sx=1)
  • 25 Jumping Jacks

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • V Sit-Ups
  • Penguins

 

giovedì 23 giugno 2022

Circuit Training 23.06.2022

WARM UP
3 giri di:

  • 20 Clapping Jacks
  • 15 Pinguini (Dx+Sx=1)
  • 10 Push-Ups

METCON
4 giri di (40" lavoro-20"riposo):
  • Assault Bike
  • KB SDHP
  • V Sit-Ups
  • Affondi alternati con OH Plate
  • Box Jumps
Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
TABATA (20" ON - 10" OFF x 4 giri):
  • Russian Twists
  • Toes To Bars

 

mercoledì 22 giugno 2022

Circuit Training 22.06.2022

WARM UP
4 giri di:

  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 Crunches

METCON

AMRAP 15' di:
  • 5 Sprawls
  • 10 Push-Ups HR
  • 15 Hollow Kicks
  • 20 KB Z Presses a 2 mani

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

 

martedì 21 giugno 2022

Circuit Training 21.06.2022

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):
  • 10 KB Clean & Press
  • 15 Jumping Lunges (Dx+Sx=1)
  • 20 Hip Thrusts
  • 25 Mountain Climbers (Dx+Sx=1)

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

 

giovedì 16 giugno 2022

Circuit Training 16.06.2022

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Shoulder Taps
  • 15 Air Squats

METCON
AMRAP 18' di:
  • 40 Mountain Climbers (Dx+Sx=1)
  • 30 Alt. V Sit-Ups
  • 20 Chairs Dips
  • 10 Rear Lunges

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

 


 

mercoledì 15 giugno 2022

Circuit Training 15.06.2022

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 15 Russian Twists
  • 10 Affondi Posteriori

METCON

AMRAP 18' di:
  • 30 KB SDHP
  • 30 Hip Thrusts @75/50 Kg. (165/110 lbs.)
  • 30 V Sit-Ups
  • 30 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

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

 


 

martedì 14 giugno 2022

Circuit Training 14.06.2022

WARM UP
3 giri di:

  • 20 Clapping Jacks
  • 15 Pinguini (Dx+Sx=1)
  • 10 Push-Ups


METCON
4 giri di (40" lavoro-20"riposo):
  • Rubber Band Deadlifts
  • Sprawls
  • Chair Alt. Pistol Squats
  • Sit-Ups
Si conta il numero totale di ripetizioni nei vari esercizi.

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

 

lunedì 13 giugno 2022

Circuit Training 13.06.2022

WARM UP
3 giri di:

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

STRENGHT
  • Back Squats 5x10-8 rec 1'30"
  • Hip Thrusters 5x10 Rec. 1'
  • Deadlift 5x8 rec. 1'30"

 

sabato 11 giugno 2022

Circuit Training 11.06.2022

WARM UP
3 giri di:

  • 5 Jump Squats
  • 10 Plank To Push-Ups
  • 15 Hollow Kicks

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 20 KB American Swings
  • Minuto 2: 10 Burpees
  • Minuto 3: 20 KB Goblet Squats
  • Minuto 4: 20 Sit-Ups

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

 

venerdì 10 giugno 2022

Circuit Training 10.06.2022

WARM UP
TABATA (20" ON - 10" OFF x 8 giri):

  • Air Thrusters
  • Mountain Climbers (Dx+Sx=1)

METCON

4 giri di (40" lavoro-20"riposo):
  • V Sit-Ups
  • KB Goblet Squats
  • Rubber Band Curls
  • Rear Lunges (Dx+Sx=1)
  • Push-Ups
Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
4 giri di:
  • 20 Air Squats
  • 15 Pinguini (Dx+Sx=1)
  • 10 Superman 

 

giovedì 9 giugno 2022

Circuit Training 09.06.2022

WARM UP
3 giri di:

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


METCON
5 giri di:

  • 5 Inchworms
  • 10 KB One Arm Cleans (per braccio)
  • 15 Chair Step-Ups
  • 20 KB SDHP
  • 25 Rubber Band Glute Bridges

CORE WORK
4 giri di:
  • 45" Plank Hold
  • 45" Russian Twists
  • 45" Wall Squats Hold

 


 

martedì 7 giugno 2022

Circuit Training 07.06.2022

WARM UP
3 giri:

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

METCON
3 giri (TIME CAP 18') di:
  • 50 Jumping Jacks
  • 40 Alt. Lunges (Dx+Sx=2)
  • 30 V Sit-Ups
  • 20 Chair Dips
  • 10 KB Floor Presses (per braccio)

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

 

lunedì 6 giugno 2022

Circuit Training 06.06.2022

WARM UP
3 giri di:

  • 10 Smurf Jacks
  • 10 Air Thrusters
  • 10 Crunches

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 15 Chair Dips
  • Minuto 2: 20 KB One Arm Snatches (10 per braccio)
  • Minuto 3: 20 Jumping Lunges
  • Minuto 4: 25 Sit-Ups

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

 

venerdì 3 giugno 2022

Circuit Training 03.06.2022

WARM UP
3 giri di:

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

METCON
E2MOM 20' (5 giri totali):
  • # 1:
    • 45 Jumping Jacks
    • 30 Flutter Kicks
    • 15 KB/RB American Swings
  • # 2:
    • 20 KB/RB Thrusters
    • 20 Sit-Ups
    • 10 Push-Ups

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

 

giovedì 2 giugno 2022

Circuit Training 02.06.2022

WARM UP
3 giri di:
  • 30" Smurf Jacks
  • 30" Affondi Posteriori Alternati
  • 30" Ground To Sky Reaches

METCON
5 giri di:
  • AMRAP 3' di:
    • 30 Mountain Climbers (Dx+Sx=1)
    • 20 Rubber Band Biceps Curls
    • 20 V Sit-Ups a una gamba (10 x gamba)
  • 1' Riposo

CORE WORK
5 giri di:
  • 30 Sit-Ups
  • 30 Russian Twists (Dx+Sx=1)

 

mercoledì 1 giugno 2022

Circuit Training 01.06.2022

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

  • Air Squats
  • Mountain Climbers Incrociati

METCON
AMRAP 20' di:
LADDER 1-2-3-4-.....
  • Push-Ups
  • Hollow Kicks
  • KB Push Presses

CORE WORK
5 giri di:
  • 45" Russian Twists
  • 45" Jumping Jacks

 

martedì 31 maggio 2022

Circuit Training 31.05.2022

WARM UP
3 giri di:

  • 20 Glute Bridges
  • 20 Crunches
  • 20 Jumping Jacks

METCON
5 giri di (TIME CAP 15'):
  • 20 Rubber Band/Kettlebell Deadlifts
  • 10 Jumping Lunges (Dx+Sx=1)
  • 20 Sit-Ups Rubber Band Thrusters
  • 10 Reverse Burpees

CORE WORK
5 giri di:

  • 30" Lateral Plank Hold (Dx)
  • 30" Plank Hold
  • 30" Lateral Plank Hold (Sx)
  • 30" Riposo

 

lunedì 30 maggio 2022

Circuit Training 30.05.2022

WARM UP
3 giri di:
  • 30 Jumping Jacks
  • 20 Flutter Kicks
  • 15 Air Squats

METCON
10 giri di (TIME CAP 25'):
  • 5 HR Push-Ups
  • 10 V Sit-Ups
  • 15 Rubber Band Thrusters
  • 20 Bench Step-Ups

CORE WORK
6 giri di:

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

sabato 28 maggio 2022

Circuit Training 28.05.2022

WARM UP
4 giri:

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

METCON
TIME CAP 20':
  • 50 Air Squats
  • 30 Sit-Ups
  • 5 giri di:
    • 10 Push-Ups HR
    • 20 Affondi Alternati (Dx+Sx=1)
    • 30 Hollow Kicks
  • 30 Sit-Ups
  • 50 Air Squats

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

 

giovedì 26 maggio 2022

Circuit Training 26.05.2022

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

METCON
5 giri di (TIME CAP 15'):
  • 10 Sprawls
  • 10 Box Jumps
  • 20 V Sit-Ups
  • 20 Crossboby Toe Taps (Dx+Sx=1)

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

 

mercoledì 25 maggio 2022

Circuit Training 25.05.2022

WARM UP
3 giri di:

  • 10 Plank To Push-Ups
  • 10 Leg Raises
  • 10 Affondi Laterali

METCON
6 giri di (TIME CAP 20'):
  • 6 Inverted Burpees
  • 12 (per braccio) KB One Side Bent Over Row @24/16 Kg. (53/35 lbs.)
  • 18 V Sit-Ups
  • 24 Double Unders (60 Singles)

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

 

martedì 24 maggio 2022

Circuit Training 24.05.2022

WARM UP
3 giri:

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

METCON

5 giri di
(TIME CAP 25'):
  • 10 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 20 OH Lunges con Disco @20/15 Kg. (45/33 lbs.)
  • 30 Sit-Ups
  • 40 Air Squats
  • 50 Double Unders (x2 Singles)

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

 

lunedì 23 maggio 2022

Circuit Training 23.05.2022

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Crunches
  • 15 Glute Bridges

METCON
5-10-15-20-15-10-5 ripetizioni di (TIME CAP 25'):
  • Toes To Bars
  • Front Squats @45/30 Kg. (100/75 lbs.)
  • Deadlifts @45/30 Kg. (100/75 lbs.)
  • Push-Ups HR

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

 

venerdì 20 maggio 2022

Circuit Training 20.05.2022

WARM UP
3 giri:

  • 15 Sit-Ups
  • 10 Plank To Push-Ups
  • 5 Sprawls

METCON

10 giri (TIME CAP 25') di:
  • 10 Push Presses @40/25 Kg. (90/55 lbs.)
  • 10 V Sit-Ups
  • 10 Jumping Lunges (Dx+Sx=1)

CORE WORK
3 giri di:
  • 1' Crunches
  • 1' Flutter Kicks

 

giovedì 19 maggio 2022

Circuit Training 19.05.2022

WARM UP
3 giri:

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

METCON

5 giri (TIME CAP 15') di:
  • 10 Cleans @50/30 Kg. (110/65 lbs.)
  • 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

 

martedì 17 maggio 2022

Circuit Training 17.05.2022

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:
  • 4 Hang Squat Cleans @50/35 Kg. (110/75 lbs.)
  • 4 Burpees Over The Bar
  • 4 Toes To Bars
  • 4 Wall Climbs

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

 

lunedì 16 maggio 2022

Circuit Training 16.05.2022

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Sit-Ups
  • 20 Clapping Jacks

STRENGHT
  • 5x5 POWER CLEANS (ogni 2')
 
METCON

AMRAP 18' di:
  • 10 Front Squats @50/30 Kg. (110/65 lbs.) 
  • 20 Toes To Bars
  • 30 Wall Ball Shots @10/8 Kg. (22/18 lbs.) 
  • 40 V Sit-Ups 
  • 50 Double Unders (x3 Singles) 
  • 40 Push-Ups HR 
  • 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 10 Burpees

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

 

sabato 14 maggio 2022

Circuit Training 14.05.2022

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Camminando
  • 15 Jumping Plank

METCON

AMRAP 18' di:
  • 40 Jumping Jacks
  • 30 Leg Raises
  • 20 Alt One Arm Russina Swings @16/12 Kg. (35/26 lbs.)
  • 10 Alt. Bench Pistol Squats

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

 

venerdì 13 maggio 2022

Circuit Training 13.05.2022

WARM UP
3 giri di:

  • 20 Clapping Jacks
  • 15 Crunches
  • 10 Affondi Alternati

METCON

5 giri di (TIME CAP 30'):
  • 2 Power Cleans @50/30 Kg. (110/65 lbs.)
  • 4 Front Squats @50/30 Kg. (110/65 lbs.)
  • 8 Burpees
  • 16 Toes To Bars
  • 32 Push-Ups
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Reverse Crunches
  • Glute Bridges

 

giovedì 12 maggio 2022

Circuit Training 12.05.2022

WARM UP
3 giri di:

  • 25 Jumping Jacks
  • 15 Air Thrusters
  • 5 Burpees

METCON

TIME CAP 25':
  • 50 Air Squats
  • 10 giri di:
    • 5 Push-Ups
    • 10 Affondi Alternati (Dx+Sx=1)
    • 15 Hollow Kicks
  • 50 Air Squats

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

 

martedì 10 maggio 2022

Circuit Training 10.05.2022

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Crunches
  • 10 Shoulder Taps

METCON
  • AMRAP 12' di:
    • 10 KB SDHP @32/24 Kg. (70/53 lbs.)
    • 20 Push-Ups
    • 30 Sit-Ups
  • NO REST
  • AMRAP 5' di:
    • 5 Box Jumps @75/60 cm. (30/24 in.)
    • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

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

 

lunedì 9 maggio 2022

Circuit Training 09.05.2022

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

  • Air Squats
  • Mountain Climbers Incrociati

METCON
AMRAP 20' di:
LADDER 1-2-3-4-.....
  • Ball Slams @15/10 Kg. (33/22 lbs.)
  • Sit-Ups
  • Affondi Alternati (Dx+Sx=1)

CORE WORK
5 giri di:
  • 45" Hollow Kicks
  • 45" Jumping Jacks

 

sabato 7 maggio 2022

Circuit Training 07.05.2022

WARM UP
4 giri di:

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


METCON
3 giri di:

  • 50 Double Unders/Tuck Jumps
  • 30 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Push-Ups HR
  • 20 Burpees
  • 30 V Sit-Ups
  • 50 Walking Lunges

CORE WORK
4 giri di:
  • 45" Plank Hold
  • 45" Russian Twists
  • 45" Air Squats

 

venerdì 6 maggio 2022

Circuit Training 06.05.2022

WARM UP
3 giri di:

  • 20 Mountain Climbers
  • 20 Affondi Alternati
  • 20 Air Squats

METCON

AMRAP 18' di:
  • 7 Sprawls
  • 14 KB One Arm Side Bent Over (per braccio) @24/16 Kg. (53/35 lbs.)
  • 21 V Sit-Ups
  • 28 Double Unders/Tuck Jumps

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

 

martedì 3 maggio 2022

Circuit Training 03.05.2022

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:
  • 10 KB One Arm Clean & Press (per braccio)
  • 20 Alt. Jumping Lunges
  • 30 Alt. Leg V-Ups
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold
  • Crunches

 

lunedì 2 maggio 2022

Circuit Training 02.05.2022

WARM UP
3 giri di:

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

METCON
EMOM 18' (6 giri totali):
  • Minuto 1:
    • 10 Burpees
    • 20 Affondi Posteriori Alternati
  • Minuto 2:
    • 15 Chair Step-Ups
    • 15 Mountain Climbers (Dx+Sx=1)
  • Minuto 3:
    • 10 Push-Ups HR
    • 20 Sit-Ups

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

 

sabato 30 aprile 2022

Circuit Training 30.04.2022

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 Double Unders (x2 Singles)
  • 50 Sit-Ups
  • 25 Push-Ups
  • 10 KB One Arm Snatches 24/16 Kg. (53/35 lbs.) (Each Arm)

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

 

venerdì 29 aprile 2022

Circuit Training 29.04.2022

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 20 Glute Bridges
  • 20 Crunches

STRENGHT
  • 5x5 SQUAT CLEANS

METCON
5 giri di (TIME CAP 18'):
  • 8 Push Presses @40/27,5 Kg. (90/60 lbs.)
  • 12 Front Squats @40/27,5 Kg. (90/60 lbs.)
  • 16 Toes To Bars
  • 20 Double Unders (x3 Singles)

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

 

martedì 26 aprile 2022

Circuit Training 26.04.2022

WARM UP
4 giri di:

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

SKILL
  • 15' PRATICA TOES TO BARS

METCON
AMRAP 15' di:
  • 10 Deadlifts @100/70 Kg. (220/155 lbs.)
  • 10 Push-Ups HR
  • 10 V Sit-Ups
  • 10 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK
4 giri di:
  • 30" Crunches
  • 30" Reverse Crunches
  • 30" Hollow Hold

 

sabato 23 aprile 2022

Circuit Training 23.04.2022

WARM UP
4 giri di:

  • 5 Inchworms
  • 10 Squat Jumps
  • 15 Leg Raises

METCON
AMRAP 18' di:
  • 10 (per braccio) KB One Arm Snatches @24/16 Kg. (53/35 lbs.)
  • 15 Box Jumps @60/50 cm. (24/20 in.)
  • 20 Sit-Ups Gambe Tese

CORE WORK
TABATA (20" lavoro - 10" pausa x 4 giri)
  • Crunches Completi
  • Double Unders

 

venerdì 22 aprile 2022

Circuit Training 22.04.2022

WARM UP
3 giri di:

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

METCON

3 giri di:
  • 5 Pull-Ups
  • 10 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 V Sit-Ups
POI (2' PAUSA)
3 giri di:
  • 25 Sit-Ups
  • 30 OH Lunges with plate @20/15 Kg. (45/3 lbs.)
  • 35 Double Unders (x3 Singles)
 
CORE WORK
4 giri (40" lavoro - 20" pausa) di:
  • Plank Hold
  • Alt. Leg Raises

 

giovedì 21 aprile 2022

Circuit Training 21.04.2022

WARM UP
3 giri di:

  • 30 Lateral Hops
  • 20 Affondi Alternati
  • 10 Hollow Kicks

METCON
AMRAP 20' di:
  • 5 Toes To Bars
  • 10 Push-Ups HR
  • 15 Air Squats

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

 

sabato 16 aprile 2022

Circuit Training 16.04.2022

WARM UP
3 giri di:

  • 10 Ground To The Sky
  • 15 Superman
  • 20 Crunches

METCON
"BUON 18° BEA"
TIME CAP 30'
18-16-14-12-10-8-6-4-2 ripetizioni di:
  • Burpees
  • Box Jumps @60/50 cm. (24/20 in.)
  • KB One Arm Snatches @16/12 Kg. (35/26 lbs.) (per braccio)

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

 

venerdì 15 aprile 2022

Circuit Training 15.04.2022

WARM UP
3 giri di:

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

METCON

TIME CAP 25':
  • 5 giri di:
    • 1 Wall Climb (+1 rip ogni giro) 
    • 2 Pull-Ups (+2) 
    • 3 KB Sumo Deadlift High Pulls @32/24 Kg. (53/35 lbs.) (+3) 
    • 4 Toes To Bars (+4)
  • POI (SENZA RIPOSO)
  • 3 giri di:
    • 25 Double Unders (75 Singles)
    • 25 Push-Ups HR 
    • 25 Sit-Ups
CORE WORK
4 giri (40" lavoro - 20" pausa) di:
  • Crunches
  • Plank Hold

 

lunedì 11 aprile 2022

Circuit Training 11.04.2022

WARM UP
3 giri di:

  • 4 Inchworms
  • 8 Jumping Lunges
  • 12 Sit-Ups

METCON
TEAM WOD (X2)
AMRAP 18' di:
  • 5 Pull-Ups
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 15 Toes To Bars
  • 20 Air Squats
  • 25 Double Unders (SUB Tuck Jumps)

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

 

sabato 9 aprile 2022

Circuit Training 09.04.2022

WARM UP
3 giri di:

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


METCON
TEAM WOD (x2)

3 giri di (TIME CAP 25'):

  • 4 Wall Climbs
  • 8 Squat Cleans
  • 11 Reverse Burpees
  • 13 Push-Ups HR
  • 17 V Sit-Ups
  • 22 Double Unders (x3 Singles)
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)
  • Mountain Climbers
  • Sit-Ups

 

mercoledì 6 aprile 2022

Circuit Training 06.04.2022

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Affondi Alternati
  • 10 Sprawls

METCON
TEAM WOD (team da 2, gli atleti si alternano negli esercizi)
AMRAP 24' di:
  • 10 Pull-Ups
  • 20 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 30 Double Unders (75 Singles)
  • 20 Wall Ball Shots @9/6 Kg. (20/14 lbs,)
  • 10 Toes To Bars

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

 

martedì 5 aprile 2022

Circuit Training 05.04.2022

WARM UP
3 giri di:
  • 20 Plank Jacks
  • 15 Crunches
  • 10 Sprawls

STRENGHT

  • 5x10 ALT. BARBELL LUNGES

METCON
4 giri di:
  • 10 (5 x braccio) One Arm Snatches con manubrio @22/16 Kg. (50/35 lbs.) 
  • 15 Push-Ups HR
  • 20 V Sit-Ups

CORE WORK
  • 50 Evil Wheels

 

lunedì 4 aprile 2022

Circuit Training 04.04.2022

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Alternati
  • 15 Glute Bridges


METCON
4 giri di (TIME CAP 25'):

  • 10 Ball Slams @15/10 Kg, (33/22 lbs.)
  • 15 Box Jumps @60/50 cm. (24/21 in.)
  • 20 Toes To Bars
  • 15 Burpees
  • 10 Inverted Burpees

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