martedì 31 maggio 2022

Circuit Training 31.05.2022

WARM UP
3 giri di:

  • 20 Glute Bridges
  • 20 Crunches
  • 20 Jumping Jacks

METCON
5 giri di (TIME CAP 15'):
  • 20 Rubber Band/Kettlebell Deadlifts
  • 10 Jumping Lunges (Dx+Sx=1)
  • 20 Sit-Ups Rubber Band Thrusters
  • 10 Reverse Burpees

CORE WORK
5 giri di:

  • 30" Lateral Plank Hold (Dx)
  • 30" Plank Hold
  • 30" Lateral Plank Hold (Sx)
  • 30" Riposo

 

lunedì 30 maggio 2022

Circuit Training 30.05.2022

WARM UP
3 giri di:
  • 30 Jumping Jacks
  • 20 Flutter Kicks
  • 15 Air Squats

METCON
10 giri di (TIME CAP 25'):
  • 5 HR Push-Ups
  • 10 V Sit-Ups
  • 15 Rubber Band Thrusters
  • 20 Bench Step-Ups

CORE WORK
6 giri di:

  • 30" Crunches
  • 30" Scissor Kicks
  • 30" Plank Hold
 

sabato 28 maggio 2022

Circuit Training 28.05.2022

WARM UP
4 giri:

  • 5 Sprawls
  • 10 Reverse Sit-Ups
  • 15 Jumping Jacks

METCON
TIME CAP 20':
  • 50 Air Squats
  • 30 Sit-Ups
  • 5 giri di:
    • 10 Push-Ups HR
    • 20 Affondi Alternati (Dx+Sx=1)
    • 30 Hollow Kicks
  • 30 Sit-Ups
  • 50 Air Squats

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

 

giovedì 26 maggio 2022

Circuit Training 26.05.2022

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

METCON
5 giri di (TIME CAP 15'):
  • 10 Sprawls
  • 10 Box Jumps
  • 20 V Sit-Ups
  • 20 Crossboby Toe Taps (Dx+Sx=1)

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

 

mercoledì 25 maggio 2022

Circuit Training 25.05.2022

WARM UP
3 giri di:

  • 10 Plank To Push-Ups
  • 10 Leg Raises
  • 10 Affondi Laterali

METCON
6 giri di (TIME CAP 20'):
  • 6 Inverted Burpees
  • 12 (per braccio) KB One Side Bent Over Row @24/16 Kg. (53/35 lbs.)
  • 18 V Sit-Ups
  • 24 Double Unders (60 Singles)

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

 

martedì 24 maggio 2022

Circuit Training 24.05.2022

WARM UP
3 giri:

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

METCON

5 giri di
(TIME CAP 25'):
  • 10 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 20 OH Lunges con Disco @20/15 Kg. (45/33 lbs.)
  • 30 Sit-Ups
  • 40 Air Squats
  • 50 Double Unders (x2 Singles)

CORE WORK
4 giri di:
  • 45" Crunches
  • 45" Reverse Crunches
  • 30" Plank Hold

 

lunedì 23 maggio 2022

Circuit Training 23.05.2022

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Crunches
  • 15 Glute Bridges

METCON
5-10-15-20-15-10-5 ripetizioni di (TIME CAP 25'):
  • Toes To Bars
  • Front Squats @45/30 Kg. (100/75 lbs.)
  • Deadlifts @45/30 Kg. (100/75 lbs.)
  • Push-Ups HR

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

 

venerdì 20 maggio 2022

Circuit Training 20.05.2022

WARM UP
3 giri:

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

METCON

10 giri (TIME CAP 25') di:
  • 10 Push Presses @40/25 Kg. (90/55 lbs.)
  • 10 V Sit-Ups
  • 10 Jumping Lunges (Dx+Sx=1)

CORE WORK
3 giri di:
  • 1' Crunches
  • 1' Flutter Kicks

 

giovedì 19 maggio 2022

Circuit Training 19.05.2022

WARM UP
3 giri:

  • 10 Jumping Jacks
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Plank Jacks

METCON

5 giri (TIME CAP 15') di:
  • 10 Cleans @50/30 Kg. (110/65 lbs.)
  • 10 Toes To Bars
  • 10 (per braccio) KB Snatches @16/12 Kg. (35/26 lbs.)
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.)

CORE WORK
4 giri (40" ON - 20" OFF)
  • Crunches
  • Plank Hold

 

martedì 17 maggio 2022

Circuit Training 17.05.2022

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:
  • 4 Hang Squat Cleans @50/35 Kg. (110/75 lbs.)
  • 4 Burpees Over The Bar
  • 4 Toes To Bars
  • 4 Wall Climbs

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

 

lunedì 16 maggio 2022

Circuit Training 16.05.2022

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Sit-Ups
  • 20 Clapping Jacks

STRENGHT
  • 5x5 POWER CLEANS (ogni 2')
 
METCON

AMRAP 18' di:
  • 10 Front Squats @50/30 Kg. (110/65 lbs.) 
  • 20 Toes To Bars
  • 30 Wall Ball Shots @10/8 Kg. (22/18 lbs.) 
  • 40 V Sit-Ups 
  • 50 Double Unders (x3 Singles) 
  • 40 Push-Ups HR 
  • 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 10 Burpees

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

 

sabato 14 maggio 2022

Circuit Training 14.05.2022

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Affondi Camminando
  • 15 Jumping Plank

METCON

AMRAP 18' di:
  • 40 Jumping Jacks
  • 30 Leg Raises
  • 20 Alt One Arm Russina Swings @16/12 Kg. (35/26 lbs.)
  • 10 Alt. Bench Pistol Squats

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

 

venerdì 13 maggio 2022

Circuit Training 13.05.2022

WARM UP
3 giri di:

  • 20 Clapping Jacks
  • 15 Crunches
  • 10 Affondi Alternati

METCON

5 giri di (TIME CAP 30'):
  • 2 Power Cleans @50/30 Kg. (110/65 lbs.)
  • 4 Front Squats @50/30 Kg. (110/65 lbs.)
  • 8 Burpees
  • 16 Toes To Bars
  • 32 Push-Ups
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Reverse Crunches
  • Glute Bridges

 

giovedì 12 maggio 2022

Circuit Training 12.05.2022

WARM UP
3 giri di:

  • 25 Jumping Jacks
  • 15 Air Thrusters
  • 5 Burpees

METCON

TIME CAP 25':
  • 50 Air Squats
  • 10 giri di:
    • 5 Push-Ups
    • 10 Affondi Alternati (Dx+Sx=1)
    • 15 Hollow Kicks
  • 50 Air Squats

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

 

martedì 10 maggio 2022

Circuit Training 10.05.2022

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Crunches
  • 10 Shoulder Taps

METCON
  • AMRAP 12' di:
    • 10 KB SDHP @32/24 Kg. (70/53 lbs.)
    • 20 Push-Ups
    • 30 Sit-Ups
  • NO REST
  • AMRAP 5' di:
    • 5 Box Jumps @75/60 cm. (30/24 in.)
    • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

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

 

lunedì 9 maggio 2022

Circuit Training 09.05.2022

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

  • Air Squats
  • Mountain Climbers Incrociati

METCON
AMRAP 20' di:
LADDER 1-2-3-4-.....
  • Ball Slams @15/10 Kg. (33/22 lbs.)
  • Sit-Ups
  • Affondi Alternati (Dx+Sx=1)

CORE WORK
5 giri di:
  • 45" Hollow Kicks
  • 45" Jumping Jacks

 

sabato 7 maggio 2022

Circuit Training 07.05.2022

WARM UP
4 giri di:

  • 20 Plank Jacks
  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Push-Ups


METCON
3 giri di:

  • 50 Double Unders/Tuck Jumps
  • 30 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  • 20 Push-Ups HR
  • 20 Burpees
  • 30 V Sit-Ups
  • 50 Walking Lunges

CORE WORK
4 giri di:
  • 45" Plank Hold
  • 45" Russian Twists
  • 45" Air Squats

 

venerdì 6 maggio 2022

Circuit Training 06.05.2022

WARM UP
3 giri di:

  • 20 Mountain Climbers
  • 20 Affondi Alternati
  • 20 Air Squats

METCON

AMRAP 18' di:
  • 7 Sprawls
  • 14 KB One Arm Side Bent Over (per braccio) @24/16 Kg. (53/35 lbs.)
  • 21 V Sit-Ups
  • 28 Double Unders/Tuck Jumps

CORE WORK
  • 50 Russian Twists (Dx+Sx=1)
  • 100 Crunches Completi

 

martedì 3 maggio 2022

Circuit Training 03.05.2022

WARM UP
3 giri di:

  • 30 Lateral Hops
  • 20 Leg Raises
  • 10 Push-Ups

METCON
AMRAP 16' di:
  • 10 KB One Arm Clean & Press (per braccio)
  • 20 Alt. Jumping Lunges
  • 30 Alt. Leg V-Ups
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold
  • Crunches

 

lunedì 2 maggio 2022

Circuit Training 02.05.2022

WARM UP
3 giri di:

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

METCON
EMOM 18' (6 giri totali):
  • Minuto 1:
    • 10 Burpees
    • 20 Affondi Posteriori Alternati
  • Minuto 2:
    • 15 Chair Step-Ups
    • 15 Mountain Climbers (Dx+Sx=1)
  • Minuto 3:
    • 10 Push-Ups HR
    • 20 Sit-Ups

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