Circuit Training 31.01.2022

WARM UP
3 giri di:

• 20 Glute Bridges
• 15 Plank Jacks
• 10 Scissors Kicks
  

SKILL

• 10' Pratica KB SNATCHES
  

METCON
TIME CAP 20'

• 100 KB COMBO* @16/12 Kg. (35/26 lbs.)
• Ogni minuto eseguire 15 Sit-Ups. 
  

*COMBO = 1 KB Clean + 1 KB Snatch + 1 OH Left Rear Lunges + 1 OH Right Rear Lunges

CORE WORK

4 giri (30" ON - 15" OFF) di:

• Plank Hold
• Hollow Hold
  
• Crunches completi

 

Circuit Training 29.01.2022

WARM UP
3 giri di:

• 25 Jumping Jacks
• 15 Crunches
  
• 5 Inchworms
  

METCON
TEAM WOD (team da 2, gli atleti si alternano gli esercizi se non in synchro)
AMRAP 30' di:

• 10 KB One Arm Bent Over Row (per braccio)
• 15 Box Jump Overs @60/50 cm. (24/21 in.)
  
• 20 V Sit-Ups
• 25 Synchro Mountain Climbers (Dx+Sx=1)
  

 

CORE WORK

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

• Glute Bridges
  
• Russian Twists

 

Circuit Training 28.01.2022

WARM UP
4 giri di:

• 10 Air Squats
  
• 10 Push-Ups
  
• 10 Russian Twists
  

SKILL

• 15' Pratica HANDSTANDS
  

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
  
• Reverse Plank Hold

 

Circuit Training 27.01.2022

WARM UP

3 giri di:

• 5 Inchworms
• 10 Affondi Alternati
• 15 Glute Bridges
  

METCON
TIME CAP 25'

100-60-20 ripetizioni di:

• Affondi Alt. con Disco @20/10 Kg. (45/22 lbs.)
  
• KB SDHP @24/16 Kg. (53/35 lbs.)
  
• KB One Arm Russian Swings (50 per braccio) @16/12 Kg. (35/26 lbs.)
  
• Sit-Ups

CORE WORK

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

• Scissor Kicks
• Plank Hold

 

Circuit Training 26.01.2022

WARM UP

3 giri di:

• 10 Shoulder Taps
• 10 Mountain Climbers (Dx+Sx=1)
  
• 10 Flutter Kicks

SKILL

• 15' Pratica DOUBLE UNDERS
  

METCON

3 giri di:

• AMRAP 4' di:
• 4 Pistol Squats (x gamba)
• 6 KB One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)
  
• 10 Sit-Ups
• 1' Riposo

CORE WORK

3 giri di:

• 25 Jumping Jacks
  
• 25 Russian Twists (Dx+Sx=1)
  
• 25 Hollow Kicks

 

Circuit Training 25.01.2022

WARM UP
3 giri di:

• 5 Tuck Jumps
  
• 10 Jumping Plank
• 15 Sit-Ups

STRENGHT

• 5x1 RM BARBELL COMBO (Power Clean + Front Squat + Push Jerk)
  

METCON
3 giri di:

• 10 Front Squats
• 10 Push Presses
  

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)

• Crunches
  
• Penguins

 

Circuit Training 24.01.2022

WARM UP
3 giri di:

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

STRENGHT

• 15-12-9-6-3 POWER CLEANS (Touch & Go)

METCON
TEAM WOD (x2)
8 giri (ogni 2 minuti) di:

• 6 Pull-Ups/Ring Rows
  
• 6 Box Jumps Over @60/50 cm. (24/21 in.)
  
• 6 Push-Ups HR
• nel rimanente tempo Synchro Sit-Ups

Il risultato è il totale dei Sit-Ups fatti negli 8 intervalli.

CORE WORK

TABATA (20" lavoro - 10" pausa x 4 giri)

• Hollow Hold
  
• Penguins

 

Circuit Training 21.01.2022

Tremillesimo post!!!

WARM UP
3 giri:

• 10 Shoulder Taps
  
• 20 Glute Bridges
  
• 30 Jumping Jacks
  

METCON
TEAM WOD (team da 3, gli atleti alternano ogni 10 ripetizioni)
AMRAP 20' di:

• 80 Double Unders (200 Singles)
  
• 70 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 60 Sit-Ups
• 50 Push Presses @30/20 Kg. (65/45 lbs.) 
• 40 Push-Ups
• 30 Toes To Bars
• 20 Box Jump Overs @60/50 cm. (24/21 in.)
  
• 10 Reverse Burpees
  

CORE WORK

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

• Hollow Kicks
  
• Crossbody Toe Tounches

 

Circuit Training 20.01.2022

WARM UP
3 giri di:

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

SKILL

• 15' Pratica OH SQUATS

METCON
AMRAP 16' di:

• 6 KB One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)
  
• 12 V Sit-Ups
  
• 12 Roll-Ups
  
• 12 Alt. Rear Lunges with OH Plate @20/15 Kg. (33/22 lbs.)
  

CORE WORK

3 giri:

• 1' Crunches
  
• 1' Flutter Kicks

 

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

 

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

 

 

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

 

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

 

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

 

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

 

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

 

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

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

 

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

 

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