Circuit Training 30.03.2022

WARM UP

3 giri di:

• 10 Shoulder Taps
• 10 Santana Push-Ups
• 20 Jumping Jacks

STRENGHT

• 5x5 DEADLIFTS

METCON
4 giri di:

• AMRAP 4' di:
• 4 Alt. Pistol Squats
• 6 KB Push Presses @24/16 Kg. (55/35 lbs.)
• 10 Sit-Ups
• 1' Riposo

CORE WORK

• 75 Crunches Completi
• 75 Russian Twists (Dx+Sx=1)
• 2' Plank Hold

 

Circuit Training 29.03.2022

WARM UP
3 giri di:

• 10 Shoulder Taps
• 15 Crunches
• 30 Lateral Hops

STRENGHT

• 5-5-3-3-1-1 CLEANS

METCON
AMRAP 15':

• 10 Burpees
• 20 Ball Slams @15/10 Kg. (33/22 lbs.)
• 30 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK

• 100 Sit-Ups 

 

Circuit Training 28.03.2022

WARM UP
3 giri di:

• 10 Jump Squats
• 10 Push-Ups HR
• 10 Russian Twists (Dx+Sx=1)

STRENGHT

• 5x5 OH SQUATS

METCON
21-18-15-12-9 ripetizioni di (TIME CAP 25'):

• Deadlifts @80/55 Kg. (175/120 lbs.)
• V Sit-Ups
• Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  

CORE WORK

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

• Hollow Kicks
• Superman Holds

 

Circuit Training 26.03.2022

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Affondi Alternati
• 15 Glute Bridges

METCON
TEAM WOD (team da 2, gli atleti alternano nelle 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 25.03.2022

WARM UP
3 giri di:

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

METCON
AMRAP 15' di:

• 2 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 2 KB Goblet Squats @16/12 Kg. (35/26 lbs.)
  
• 2 Sit-Ups

Ogni giro si aggiungono 2 ripetizioni per esercizio.

CORE WORK

5 giri  (40" lavoro - 20" pausa)

• Fune
  
• Toes To Bars
• KB American Swings

 

Circuit Training 24.03.2022

WARM UP
3 giri di:

• 20 Plank Jacks
  
• 15 Crunches
  
• 20 Sprawls
  

STRENGHT

• 15' Pratica FUNE

METCON
TIME CAP 20'
6 giri di:

• 6 Inverted Burpees
• 12 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• 18 V Sit-Ups
• 24 Mountain Climbers (Dx+Sx=1)
  

CORE WORK

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

• Hollow Kicks
  
• Russian Twists

 

Circuit Training 23.03.2022

WARM UP
3 giri (40" ON - 20" OFF):

• Wall Squats
  
• Plank Hold
  
• Jumping Jacks

STRENGHT

• 15' Pratica FUNE

METCON
TEAM WOD (team da 2, gli atleti si alternano i giri)
16 giri di (TIME CAP 20'):

• 3 Power Snatches @45/27,5 Kg. (100/60 lbs.)
  
• 6 Toes To Bars
• 9 Push-Ups

CORE WORK

AMRAP 7':

• 10  Push-Ups
• 15 Sit-Ups
• 20 Double Unders (50 Singles)

Circuit Training 22.03.2022

WARM UP
4 giri:

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

METCON
TEAM WOD (team da 2, gli atleti si alternano gli esercizi)
AMRAP 25' :

• 6 Push Presses @40/25 Kg. (90/55 lbs.)
  
• 12 Box Jump Overs @60/50 cm. (24/21 in.)
• 24 Double Unders (72 Singles)
  

CORE WORK
4 giri (45" ON - 15" OFF)

• Crunches
• Reverse Crunches

 

Circuit Training 21.03.2022

WARM UP
3 giri di:

• 10 Alt. Lunges
• 15 Russian Twists
  
• 20 Shoulder Taps
  

METCON
TIME CAP 25'
5 giri di:

• 10 Deadlifts
• 10 Burpees OTB
  

POI (NO REST)

5 giri di:

• 6 Hang Power Cleans
  
• 6 Box Jumps @60/50 (24/21 in.)
  

POI (NO REST)

5 giri di:

• 3 Push Presses
  
• 3 Burpee Box Jumps @60/50 (24/21 in.)

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)

• V Sit-Ups
  
• Penguins

 

Circuit Training 19.03.2022

WARM UP
3 giri:

• 5 Inchworms
• 10 Squat Jumps
  
• 15 Shoulder Taps

METCON
TEAM WOD (team da 2, gli atleti si alternano gli esercizi se non in synchro)
AMRAP 20' :

• 20 One KB Box Step-Ups @60/50 cm. (24/20 in.)
  
• 20 KB One Arm Bent Over Row
  
• 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 18.03.2022

WARM UP
3 giri di:

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

STRENGHT

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

METCON
EMOM 15':

• 2 Power Cleans
• 5 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 10 Sit-Ups
  

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)

• Penguins
• V Sit-Ups

 

Circuit Training 17.03.2022

WARM UP

3 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
  
• 10 Alt. Leg Raises (Dx+Sx=1)
• 10 One Leg Glute Bridges (Dx+Sx=1)

STRENGHT

• 5x3 BACK SQUATS

METCON

• AMRAP 4' di:
• 5 Pull-Ups
• 10 Toes To Bars
• 1' Riposo
• AMRAP 4' di:
• 5 Push Presses
• 10 Jumping Lunges (Dx+Sx=1)
• 1' Riposo
• AMRAP 4' di:
• 5 Front Squats
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  

RX'D = 50/35 Kg. (110/80 lbs.)
SCALED = 45/30 Kg. (100/70 lbs.)

BEGINNER = 40/25Kg. (90/60 lbs.)

CORE WORK

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

• Plank Hold
• Russian Twists

 

Circuit Training 15.03.2022

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 25'):

• 10 Toes To Bars
• 15 Wall Ball Shots @9/6 kg. (20/14 lbs.)
• 20 KB SDHP @32/24 Kg. (70/53 lbs.)
• 25 Double Unders (75 Singles)
  

CORE WORK

4 giri di:

• 45" Crunches
• 45" Reverse Crunches
• 45" Plank Hold

 

Circuit Training 12.03.2022

WARM UP
3 giri di:

• 20 Shoulder Taps
• 15 Superman Punches
  
• 10 Crunches

METCON
TIME CAP 30'
3 giri di:

• 15 (per braccio) One Arm KB Snatches @16/12 Kg. (35/26 lbs.)
  
• 50 V Sit-Ups

seguiti da:

• 40 Jumping Lunges (Dx+Sx=1)

seguiti da 3 giri di:

• 15 Burpees
  
• 50 Crossbody Toe Taps (Dx+Sx=1)

CORE WORK

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

• Hollow Kicks

 

Circuit Training 11.03.2022

WARM UP
3 giri di:

• 10 Sprawls
  
• 10 Air Squats
  
• 10 Jumping Jacks
  

METCON
TIME CAP 25'
LADDER 5-10-15-20-15-10-5 ripetizioni di:

• Toes To Bars
• Front Squats @40/27,5 Kg. (90/60 lbs.) 
• Deadlifts @40/27,5 Kg. (90/60 lbs.) 
• Push-Ups

CORE WORK

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

• Penguins
  
• Plank Hold

 

Circuit Training 10.03.2022

WARM UP
3 giri di:

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

SKILL

• 10' BANDED PULL-UPS
  

METCON
AMRAP 20' di:

• 40 Double Unders (100 Singles)
  
• 30 Box Step-Ups @60/50 cm. (24/21 in.)
  
• 20 V Sit-Ups
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  

CORE WORK

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

 

Circuit Training 09.03.2022

WARM UP
4 giri di:

• 30 Jumping Jacks
  
• 20 Sit-Ups
  
• 10 Hollow Kicks
  

STRENGHT

• 5x5 HANG POWER CLEANS
  

METCON
5 giri di (TIME CAP 20'):

• 10-15-20-25-30 KB SDHP @32/24 Kg. (70/53 lbs.)
• 20-30-40-50-60 Push-Ups
  
• 30-45-60-75-90 Air Squats
  

CORE WORK

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

• Plank Hold
  
• Squat Jumps

 

Circuit Training 08.03.2022

WARM UP
3 giri di:

• 15 Clapping Jacks
  
• 15 Russian Twists (Dx+Sx=1)
  
• 15 Air Squats

SKILL

• 10' BANDED PULL-UPS
  

METCON
5 giri di (TIME CAP 20'):

• 10 Affondi con Bilanciere @40/27,5 Kg. (90/60 lbs.)
  
• 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• 20 Push-Ups
  
• 25 Sit-Ups

CORE WORK
"ANNIE"

50-40-30-20-10 ripetizioni di:

• Double Unders (x3 Singles)
• Sit-Ups

 

Circuit Training 07.03.2022

WARM UP
3 giri di:

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

STRENGHT

• 5x5 FRONT SQUATS (partenza da terra)
  

METCON
AMRAP 16' di:

• 1 (per braccio) KB Clean & Press @16/12 Kg. (35/26 lbs.) (+1 rip. per giro)
• 1  V Sit-Ups (+1 rip.)
• 1  Ball Slam @15/10 Kg. (33/22 lbs.) (+1 rip.)
• 1  Box Dip (+1 rip.)
  

 

CORE WORK

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

• Flutter Kicks
  
• Sit-Ups

 

Circuit Training 05.03.2022

WARM UP
3 giri di:

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

METCON
AMRAP 20'

• 4 giri
• 5 Power Cleans
  
• 35 Double Unders (100 Singles)
  
• nel rimanente tempo AMRAP
  
• 5 Front Squats
• 10 Pull-Ups
  
• 15 V Sit-Ups
  

RX'D = 50/35 Kg. (110/80 lbs.)
SCALED = 45/30 Kg. (100/70 lbs.)

BEGINNER = 40/25Kg. (90/60 lbs.)

 

CORE WORK

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

• Hollow Kicks
  
• Plank Hold

 

Circuit Training 04.03.2022

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 10 Air Squats
  
• 15 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

 

Circuit Training 03.03.2022

WARM UP
3 giri di:

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

METCON:
5 giri di:

• 5 Squat Cleans @50/30 Kg. (110/65 lbs.)
• LADDER 1-5 Wall Climbs
  
• LADDER 2-10 Burpees
• LADDER 3-15 Jumping Lunges (Dx+Sx=1)
  
• LADDER 4-20 Ball Slams @15/10 Kg. (33/22 lbs.)
  

CORE WORK

3 giri di:

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

 

Circuit Training 02.03.2022

WARM UP
3 giri di:

• 15 Clapping Jacks
  
• 15 Russian Twists (Dx+Sx=1)
• 15 Mountain Climbers (Dx+Sx=1)

METCON
2 giri di (40" lavoro-20"riposo):

• Air Squats
• Box Jumps @60/50 cm. (24/20 in.)
• Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• Affondi con disco @20/15 Kg.
• Toes To Bars
• Sit-Ups
• Push-Ups
• Pull-Ups
• Singles Unders (x3 Double)
• Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK

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

• Crunches
  
• Reverse Crunches

 

Circuit Training 01.03.2022

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

• Skip Alto
  
• Calciata dietro

STRENGHT

• 7-7-5-5-3-3 POWER CLEANS
  

METCON
AMRAP 15' di:

• 5 Pull-Ups
• 7 Push-Ups
• 9 Sit-Ups 
• * Push Press

* Ogni giro aggiungere un Push Press. Per esempio: il primo giro fare 1 Push Press, il secondo giro 2 Push Presses e così via.

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):

• Star V-Ups
  
• Mountain Climbers