venerdì 24 giugno 2022

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

 

giovedì 23 giugno 2022

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

 

mercoledì 22 giugno 2022

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

 

martedì 21 giugno 2022

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

 

giovedì 16 giugno 2022

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

 


 

mercoledì 15 giugno 2022

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

 


 

martedì 14 giugno 2022

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

 

lunedì 13 giugno 2022

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"

 

sabato 11 giugno 2022

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

 

venerdì 10 giugno 2022

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 

 

giovedì 9 giugno 2022

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

 


 

martedì 7 giugno 2022

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

 

lunedì 6 giugno 2022

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

 

venerdì 3 giugno 2022

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

 

giovedì 2 giugno 2022

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)

 

mercoledì 1 giugno 2022

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