lunedì 28 febbraio 2022

Circuit Training 28.02.2022

WARM UP
3 giri di:

  • 10 Squat Jumps
  • 10 Push-Ups HR
  • 10 Russian Twists (Dx+Sx=1)

SKILL
  • 15' Pratica PULL-UPS

METCON

EMOM 20' di:
  • EVEN: 3 Squat Cleans + 10 Toes To Bars
  • ODD: 3 Thrusters + 25 Double Unders (60 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" ON - 10" OFF x 8 giri):
  • Plank Hold
  • Crossbody Toe Taps

 

sabato 26 febbraio 2022

Circuit Training 26.02.2022

WARM UP
3 giri di:

  • 5 Tuck Jumps
  • 10 Air Thrusters
  • 15 Russian Twists (Dx+Sx=1)

STRENGHT
  • 5x5 SQUAT CLEANS

METCON

OPEN 22.1
AMRAP 15' di:

  • 3 Wall Climbs
  • 12 Dumbell Snatches @22/14 Kg. (50/35 lbs.)
  • 15 Box Jumps Over @60/50 cm. (24/20 in.)

CORE WORK
3 giri (40" ON - 20" OFF) di:
  • Plank Hold
  • Star V-Ups
  • Flutter Kicks

 

venerdì 25 febbraio 2022

Circuit Training 25.02.2022

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Alternati
  • 15 Glute Bridges

STRENGHT
  • 5x5 SNATCHES

METCON

AMRAP 18' di:
  • 5 Pull-Ups/Jumping Pull-Ups
  • 10 Toes To Bars 
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.) 
  • 20 Alt. OH Lunges with plate @20/15 Kg. (45/33 lbs.)


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

 

mercoledì 23 febbraio 2022

Circuit Training 23.02.2022

WARM UP
3 giri di:

  • 10 Plank To Push-Ups
  • 10 Mountain Climbers (Dx+Sx=1)
  • 10 Crunches

SKILL
  • 15' Pratica HANDSTAND

METCON

TIME CAP 15':
  • LADDER 10-1 Front Squats
  • LADDER 1-10 Push Presses 

RX'D = 45/30 Kg. (100/65 lbs.)
SCALED =
40/27,5 Kg. (90/60lbs.)
BEGINNER =
35/25Kg. (80/55 lbs.)


CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Flutter Kicks
  • Reverse Sit-Ups

 

lunedì 21 febbraio 2022

Circuit Training 21.02.2022

WARM UP
3 giri di:

  • 15 Air Squats
  • 15 Leg Raises
  • 15 Shoulder Taps

STRENGHT
  • 4x10 POWER CLEANS (Touch & Go)

METCON
TEAM WOD (x2)

AMRAP 20' di:
  • 60 Box Jumps @60/50 cm. (24/21 in.)
  • 50 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 40 Toes To Bars
  • 30 Power Cleans @50/30 Kg. (110/65 lbs.)
  • 20 Pull-Ups/Jumping Pull-Ups

CORE WORK
TABATA (20" ON - 10" OFF x 4 giri):
  • Lateral Plank Hold (each side)

 

 

sabato 19 febbraio 2022

Circuit Training 19.02.2022

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Shoulder Taps
  • 15 Clapping Jacks

METCON
TIME CAP 18'
5 giri di:

  • 5 Deadlifts @100/60 Kg. (220/135 lbs.)
  • 10 Burpees
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 V Sit-Ups

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

 

venerdì 18 febbraio 2022

Circuit Training 18.02.2022

WARM UP
3 giri di:

  • 5 Tuck Jumps
  • 10 Affondi (per gamba)
  • 15 Plank Jacks

METCON

TEAM WOD (x2)
5 giri di:

  • 10 Pull-Ups
  • 20 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 30 Double Unders (x3 Singles)
  • 20 (10 per braccio) KB One Arm Snatches @16/12 Kg. (35/25 lbs.)
  • 10 Toes To Bars

CORE WORK
3 giri (40" ON - 20" OFF) di:
  • Plank Hold
  • Russian Twists
  • Flutter Kicks

 

giovedì 17 febbraio 2022

Circuit Training 17.02.2022

WARM UP
3 giri di:

  • 15 Plank Jacks
  • 15 Sit-Ups
  • 15 Shoulder Taps

STRENGHT
  • 5x5 DEADLIFTS

METCON

AMRAP 15' di:
  • 10 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 10 Toes To Bars
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 10 Front Squats @50/30 Kg. (110/65 lbs.)

CORE WORK
TABATA (20" ON - 10" OFF x 4 giri):
  • Mountain Climbers
  • Sit-Ups

 

mercoledì 16 febbraio 2022

Circuit Training 16.02.2022

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 20 Mountain Climbers (Dx+Sx=1)
  • 20 Russian Twists (Dx+Sx=1)

METCON
TIME CAP 20'
3 giri di:

  • 30 Double Unders (x3 Singles)
  • 20 Push Presses @40/25 Kg. (90/55 lbs.)
  • 40 Air Squats
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 10 Toes To Bars
  • 15 Push-Ups HR

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Plank Hold
  • Star V-Ups

 

martedì 15 febbraio 2022

Circuit Training 15.02.2022

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Sit-Ups
  • 15 Air Thrusters

STRENGHT
  • 5x5 PUSH JERKS

METCON
EMOM 18' di:
  • EVEN: 2 Power Cleans + 3 Front Squats @50/30 Kg. (110/65 lbs.)
  • ODD: 10 Box Jumps @75/60 cm (30/24 in.)

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


lunedì 14 febbraio 2022

Circuit Training 14.02.2022

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 15 Shoulder Taps
  • 10 Affondi Laterali

STRENGHT
  • 4x6 THRUSTERS (ogni 2')

METCON
TEAM WOD (x2)
AMRAP 18' di:
  • 1 Pull-Up (+1 rep ogni giro)
  • 2 Inverted Burpee (+2 reps)
  • 3 V Sit-Ups (+3 reps)
  • 4 Push-Ups (+4 reps)
  • 5 Air Squats su Medball (+5 reps)

CORE WORK
  • 100 Crunches
  • 100 Reverse Crunches
  • 100 Russian Twists (Dx+Sx=2)

 


 

venerdì 11 febbraio 2022

Circuit Training 11.02.2022

WARM UP
4 giri di:

  • 30 Jumping Jacks
  • 20 Leg Raises
  • 10 Push-Ups

METCON
EMOM 10' di:
  • EVEN: 5 Wall Climbs
  • ODD: 12 Toes To Bars
POI (2' RIPOSO)

EMOM 10' di:
  • EVEN: 10 Alt. Barbell Rear Lunges @50/30 Kg. (110/65 lbs.)
  • ODD: 12 Pistol Squats alternati

CORE WORK
  • 50 Pinguini
  • 50 Sit-Ups

 

mercoledì 9 febbraio 2022

Circuit Training 09.02.2022

WARM UP
3 giri di:

  • 20 Crossbody Toe Taps
  • 15 Sit-Ups
  • 10 Flutter Kicks

SKILL
  • 10' Pratica HANDSTAND

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 20' di:
  • 20 Front Squats @50/30 Kg. (110/65 lbs.)
  • 20 V Sit-Ups
  • 20 Push Presses @50/30 Kg. (110/65 lbs.)
  • 20 Burpees
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED =
40/25 Kg. (90/55lbs.)
BEGINNER =
30/20Kg. (65/45 lbs.)

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

 

martedì 8 febbraio 2022

Circuit Training 08.02.2022

WARM UP
3 giri di:

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

METCON

TIME CAP 18':
  • 45 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 30 Toes To Bars
  • 15 Burpee Box Jumps @60/50 cm. (24/21 in.)
  • 30 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Toes To Bars
  • 10 Burpee Box Jumps @60/50 cm. (24/21 in.)
  • 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 10 Toes To Bars
  • 5 Burpee Box Jumps @60/50 cm. (24/21 in.)

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

 

lunedì 7 febbraio 2022

Circuit Training 07.02.2022

WARM UP
3 giri di:

  • 30" Salto Corda
  • 30" Shoulder Taps
  • 30" Plank Hold
  • 30" Wall Sit 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 SDHP @32/24 Kg. (70/53 lbs.)
  • Minuto 4: 15 Ball Slams @15/10 Kg. (33/22 lbs.)
  • Minuto 5: 10 Power Cleans @50/30 Kg. (110/65 lbs.)
  • Minuto 6: Riposo

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

 

sabato 5 febbraio 2022

Circuit Training 05.02.2022

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2)
TIME CAP 35'
3 giri di (gli atleti si suddividono le ripetizioni):
  • 50 Push-Ups
  • 100 Sit-Ups
seguiti da (gli atleti si suddividono le ripetizioni):
  • 80 Affondi alternati con disco OH @20/15 Kg. (35/25 lbs.) (Dx+Sx=1)
seguiti da 6 giri a testa (gli atleti si alternano nei giri completi) di:
  • 25 Air Squats
  • 50 Double Unders o 50 Mountain Climbers (Dx+Sx=1)

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


venerdì 4 febbraio 2022

Circuit Training 04.02.2022

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
4 giri (40" lavoro - 20" pausa) di:
  • Alt. KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
  • Box Dips
  • V Sit-Ups
  • Jumping Lunges

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

 

giovedì 3 febbraio 2022

Circuit Training 03.02.2022

WARM UP
3 giri di:

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

METCON

AMRAP 16' di:
  • 3 Burpees
  • 6 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 9 Ball Slams @9/6 Kg. (20/14 lbs.)
  • 12 V Sit-Ups

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

 

mercoledì 2 febbraio 2022

Circuit Training 02.02.2022

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 5 Inchworms
  • 20 Mountain Climbers
  • 10 Russian Twists

METCON
AMRAP 15':
  • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 10 Box Jumps @60/50 cm. (24/21 in.)
  • 15 Butterfly Sit-Ups

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

 

martedì 1 febbraio 2022

Circuit Training 01.02.2022

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Shoulder Taps
  • 15 Russian Twists

SKILL
  • 15' Pratica TOES TO BARS

METCON

3 giri di (TIME CAP 20'):
  • 50 Jumping Jacks
  • 3 giri di:
    • 10 Push-Ups
    • 10 Toes To Bars
    • 10 KB One Arm Push Presses (5 x braccio) @16/12 Kg. (35/26 lbs.)

CORE WORK
TABATA (20" ON - 10" OFF x 4 giri):
  • Hollow Kicks
  • Crunches