mercoledì 19 gennaio 2022

Circuit Training 19.01.2022

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

SKILL
  • 15' Pratica TOES TO BARS

METCON
5 giri di (TIME CAP 20'):
  • 10 Burpees
  • 15 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 20 V Sit-Ups
  • 25 Crossboby Toe Taps (Dx+Sx=1)

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

 

martedì 18 gennaio 2022

Circuit Training 18.01.2022

WARM UP
4 giri di:

  • 15 Single Unders
  • 15 Scissor Kicks
  • 15 Shoulder Taps

STRENGHT
  • 5x5 CLEAN & PRESSES

METCON
  • AMRAP 6' di:
    • LADDER 2-4-6-8-... Front Squats @50/30 Kg. (110/65 lbs.)
    • 20 Double Unders
  • 2' Riposo
  • AMRAP 6' di:
    • LADDER 2-4-6-8-... Push Presses @50/30 Kg. (110/65 lbs.)
    • 20 Double Unders

CORE WORK
40-30-20-10 ripetizioni di:
  • Crossbody Toe Taps
  • Crunches

 


 

lunedì 17 gennaio 2022

Circuit Training 17.01.2022

WARM UP
3 giri:

  • 5 Inchworms
  • 10 Squat Jumps
  • 15 Shoulder Taps

METCON

TEAM WOD
(team da 2, gli atleti si alternano le ripetizioni se non in synchro)
AMRAP 20'
:
  • 20 One KB Box Step-Ups @60/50 cm. (24/20 in.)
  • 20 Push-Ups HR
  • 20 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Synchro Sit-Ups
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED =
16/12 Kg. (35/25 lbs.)

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

 

venerdì 14 gennaio 2022

Circuit Training 14.01.2022

WARM UP
3 giri:

  • 15 Plank Jacks
  • 10 Shoulder Taps
  • 5 Sprawls

STRENGHT
  • 5x5 SNATCH BALANCE (2' pausa tra sets)

METCON
10-9-8-7-6-5-4-3-2-1 ripetizioni di:

  • OH Squats
  • KB Renegade Rows (per braccio) @24/16 Kg. (53/35 lbs.)

RX'D = 40/25 Kg. (90/55 lbs.)
SCALED = 30/20 Kg. (65/45 lbs.)


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

 

giovedì 13 gennaio 2022

Circuit Training 13.01.2022

WARM UP
3 giri:

  • 5 Burpees
  • 10 V Sit-Ups
  • 15 Jumping Jacks

STRENGHT
  • 5x5 DEADLIFTS (2' pausa tra sets)

METCON
AMRAP 16' di:
  • 5 Deadlifts
  • 10 Jumping Lunges (Dx+Sx=1) 
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Sit-Ups

RX'D = 80/40 Kg. (175/90 lbs.)
SCALED = 60/30 Kg. (135/65 lbs.)


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

 

mercoledì 12 gennaio 2022

Circuit Training 12.01.2022

WARM UP
3 giri:

  • 10 Air Thrusters
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Push-Ups

STRENGHT
  • 2-2-2-2-2-2 CLEANS (2' pausa tra sets)

METCON
AMRAP 12' di:
LADDER 3-6-9-12-....

  • KB SDHP
  • V Sit-Ups
  • Push-Ups HR

RX'D = 32/24 Kg. (75/53 lbs.)
SCALED = 24/16 Kg. (53/35 lbs.)


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

 

martedì 11 gennaio 2022

Circuit Training 11.01.2022

WARM UP
3 giri di:

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

METCON
AMRAP 20' di:
  • 25 Double Unders (x2 Singles)
  • 15 Toes To Bars
  • 5 Pull-Ups/Ring Rows

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

 

lunedì 10 gennaio 2022

Circuit Training 10.01.2022

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

METCON
TEAM WOD (x2)
LADDER 2-4-6-8-10 ripetizioni (TIME CAP 20') di:
  • Wall Climbs
  • Burpee Box Jump Overs @60/50 cm. (24/20 in.) (x2)
  • Toes To Bars (x3)

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

venerdì 7 gennaio 2022

Circuit Training 07.01.2022

WARM UP
3 giri di:

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

METCON

10 giri (TIME CAP 25') di:
  • 5 Reverse Burpees
  • 10 Affondi Posteriori (Dx+Sx=1))
  • 15 Chair Dips
  • 20 Alt. Leg V Sit-Ups

CORE WORK
6 giri di:
  • 30" Crunches
  • 30" Scissors Kicks
  • 30" Plank Hold

 

mercoledì 5 gennaio 2022

Circuit Training 05.01.2022

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
    • 20 Affondi Alternati
  • Minuto 2: 
    • 15 Chair Step-Ups
    • 15 Mountain Climbers (Dx+Sx=1)
  • Minuto 3: 
    • 5 Burpees
    • 25 Sit-Ups

CORE WORK
4 giri (40" lavoro - 20" pausa) di:
  • Crunches
  • Plank Hold

 


martedì 4 gennaio 2022

Circuit Training 04.01.2022

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

METCON
AMRAP 16' di:
  • 25 Jumping Jacks
  • 20 Leg Raises
  • 15 Push-Ups
  • 10 Alt. Pistol Squats

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