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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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)

 

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

 

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

 

Circuit Training 02.04.2022

WARM UP
5 giri (30" lavoro - 30" pausa)

• Wall Ball Shots @9/6 Kg. (20/14 lbs.)

METCON
10 giri di (TIME CAP 25'):

• 5 Front Squats @50/35 Kg. (110/80 lbs.)
• 10 Toes To Bars
• 15 Sit-Ups
• 20 Affondi alternati con disco @20/15 Kg. (45/35 lbs.)

COOL DOWN

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

• Russian Twists
• Plank Hold