Circuit Training 24.06.2022

WARM UP
4 giri di:

• 30" Russian Twists
• 30" Leg Raises
  
• 30" Air Squats

METCON
5 giri di:

• 5 Burpees
  
• 10 Push-Ups HR
• 15 Sit-Ups
  
• 20 Jumping Lunges (Dx+Sx=1)
• 25 Jumping Jacks
  

CORE WORK

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

• V Sit-Ups
  
• Penguins

 

Circuit Training 23.06.2022

WARM UP
3 giri di:

• 20 Clapping Jacks
  
• 15 Pinguini (Dx+Sx=1)
• 10 Push-Ups

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

• Assault Bike
  
• KB SDHP
  
• V Sit-Ups
  
• Affondi alternati con OH Plate
• Box Jumps
  

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
TABATA (20" ON - 10" OFF x 4 giri):

• Russian Twists
  
• Toes To Bars

 

Circuit Training 22.06.2022

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 20 Air Squats
  
• 20 Crunches
  

METCON
AMRAP 15' di:

• 5 Sprawls
  
• 10 Push-Ups HR
• 15 Hollow Kicks
  
• 20 KB Z Presses a 2 mani
  

CORE WORK

4 giri (40" ON - 20" OFF)

• Hollow Hold
• Plank Hold

 

Circuit Training 21.06.2022

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 10 KB Clean & Press
  
• 15 Jumping Lunges (Dx+Sx=1)
  
• 20 Hip Thrusts
  
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

 

Circuit Training 16.06.2022

WARM UP
3 giri di:

• 5 Inchworms
• 10 Shoulder Taps
• 15 Air Squats

METCON
AMRAP 18' di:

• 40 Mountain Climbers (Dx+Sx=1)
  
• 30 Alt. V Sit-Ups
  
• 20 Chairs Dips
  
• 10 Rear Lunges
  

CORE WORK

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

• Glute Bridges
  
• Leg Raises

 

 

Circuit Training 15.06.2022

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Russian Twists
  
• 10 Affondi Posteriori
  

METCON
AMRAP 18' di:

• 30 KB SDHP
  
• 30 Hip Thrusts @75/50 Kg. (165/110 lbs.)
  
• 30 V Sit-Ups
  
• 30 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  

CORE WORK

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

• Hollow Kicks
  
• Crunches

 

 

Circuit Training 14.06.2022

WARM UP
3 giri di:

• 20 Clapping Jacks
  
• 15 Pinguini (Dx+Sx=1)
• 10 Push-Ups

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

• Rubber Band Deadlifts
• Sprawls
  
• Chair Alt. Pistol Squats
  
• Sit-Ups

Si conta il numero totale di ripetizioni nei vari esercizi.

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

• Russian Twists
  
• Plank Hold

 

Circuit Training 13.06.2022

WARM UP
3 giri di:

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

STRENGHT

• Back Squats 5x10-8 rec 1'30"
• Hip Thrusters 5x10 Rec. 1'
• Deadlift 5x8 rec. 1'30"

 

Circuit Training 11.06.2022

WARM UP
3 giri di:

• 5 Jump Squats
• 10 Plank To Push-Ups
• 15 Hollow Kicks
  

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 20 KB American Swings
  
• Minuto 2: 10 Burpees
• Minuto 3: 20 KB Goblet Squats
• Minuto 4: 20 Sit-Ups
  

CORE WORK

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

• Plank Hold
• Russian Twists

 

Circuit Training 10.06.2022

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

• Air Thrusters
  
• Mountain Climbers (Dx+Sx=1)

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

• V Sit-Ups
• KB Goblet Squats
• Rubber Band Curls
• Rear Lunges (Dx+Sx=1)
• Push-Ups

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
4 giri di:

• 20 Air Squats
• 15 Pinguini (Dx+Sx=1)
• 10 Superman 

 

Circuit Training 09.06.2022

WARM UP
3 giri di:

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

METCON
5 giri di:

• 5 Inchworms
  
• 10 KB One Arm Cleans (per braccio)
  
• 15 Chair Step-Ups
  
• 20 KB SDHP
• 25 Rubber Band Glute Bridges
  

CORE WORK

4 giri di:

• 45" Plank Hold
  
• 45" Russian Twists
  
• 45" Wall Squats Hold

 

 

Circuit Training 07.06.2022

WARM UP
3 giri:

• 5 Inchworms
• 10 Push-Ups
• 15 Shoulder Taps

METCON
3 giri (TIME CAP 18') di:

• 50 Jumping Jacks
• 40 Alt. Lunges (Dx+Sx=2)
• 30 V Sit-Ups
  
• 20 Chair Dips
• 10 KB Floor Presses (per braccio)

CORE WORK

• 50 Scissors Kicks
• 50 Russian Twists (Dx+Sx=1)
• 50 Sit-Ups

 

Circuit Training 06.06.2022

WARM UP
3 giri di:

• 10 Smurf Jacks
  
• 10 Air Thrusters
  
• 10 Crunches
  

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 15 Chair Dips
  
• Minuto 2: 20 KB One Arm Snatches (10 per braccio)
  
• Minuto 3: 20 Jumping Lunges
  
• Minuto 4: 25 Sit-Ups

CORE WORK

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

• Hollow Hold
  
• Superman Hold

 

Circuit Training 03.06.2022

WARM UP
3 giri di:

• 10 Alt. Lunges
• 15 Russian Twists (Dx+Sx=1)
  
• 20 Shoulder Taps
  

METCON
E2MOM 20' (5 giri totali):

• # 1:
  • 45 Jumping Jacks
  • 30 Flutter Kicks
    
  • 15 KB/RB American Swings
    
• # 2:
  • 20 KB/RB Thrusters
  • 20 Sit-Ups
    
  • 10 Push-Ups
    

CORE WORK

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

• V Sit-Ups
  
• Penguins

 

Circuit Training 02.06.2022

WARM UP

3 giri di:

• 30" Smurf Jacks
  
• 30" Affondi Posteriori Alternati
  
• 30" Ground To Sky Reaches
  

METCON

5 giri di:

• AMRAP 3' di:
• 30 Mountain Climbers (Dx+Sx=1)
  
• 20 Rubber Band Biceps Curls
  
• 20 V Sit-Ups a una gamba (10 x gamba)
  
• 1' Riposo

CORE WORK

5 giri di:

• 30 Sit-Ups
  
• 30 Russian Twists (Dx+Sx=1)

 

Circuit Training 01.06.2022

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

• Air Squats
  
• Mountain Climbers Incrociati
  

METCON
AMRAP 20' di:
LADDER 1-2-3-4-.....

• Push-Ups
  
• Hollow Kicks
  
• KB Push Presses
  

CORE WORK

5 giri di:

• 45" Russian Twists
  
• 45" Jumping Jacks