Circuit Training 30.11.2022

WARM UP
4 giri di:

• 10 Jumping Jacks
• 10 Push-Ups
• 10 Alt. Leg Raises

METCON
5 giri di (TIME CAP 25') di:

• 5 Pull-Ups/Ring Rows
  
• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups
• 25 Double Unders (x3 Singles)

CORE WORK

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

• Hollow Hold
• Superman Hold

 

Circuit Training 29.11.2022

WARM UP

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

• Air Squats
• Mountain Climbers Incrociati

METCON
5 giri di (TIME CAP 25'):

• 5 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Toes To Bars
• 20 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
• 25 Double Unders (x3 Singles)
  

CORE WORK

3 giri (40" lavoro - 20" pausa) di:

• Jumping Jacks
  
• Crunches
• Flutter Kicks

 

Circuit Training 28.11.2022

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON
6 giri (ogni 3 minuti) di:

• 6 Reverse Burpees 
• 10 DB Alt. Snatches @17,5/12,5 Kg. (38/28 lbs.) 
• 14 Push-Ups HR 
• 18 V Sit-Ups

CORE WORK

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

• Plank Jacks
  
• Side Plank

 

Circuit Training 26.11.2022

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 10 KB Clean & Presses (5 per braccio) @16/12 Kg. (35/27 lbs.)
  
• 15 Jumping Lunges (Dx+Sx=1)
  
• 20 V Sit-Ups
  
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

 

Circuit Training 25.11.2022

WARM UP
3 giri di:

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

METCON
EMOM 21' (7 giri totali):

• Minuto 1: 
  • 10 Push-Ups HR
    
  • 20 Affondi Alternati
• Minuto 2: 
  • 15 Box Step-Ups @60/50 cm. (24/21 in.)
    
  • 15 Mountain Climbers (Dx+Sx=1)
• Minuto 3: 
  • 5 Burpees
  • 25 Sit-Ups

CORE WORK

4 giri di:

• 40" Crunches
• 40" Plank Hold

 

Circuit Training 24.11.2022

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 15 Air Squats
  
• 20 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 23.11.2022

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Affondi Alternati
• 10 Sprawls

METCON
"COACH" (TIME CAP 30')
7 gir di:

• 7 Burpees
• 7 Hang Power Cleans @50/35 Kg. (110/77 lbs.)
• 7 Toes To Bars
• 7 Push-Ups
• 7 Ball Slams @15/10 Kg. (33/22 lbs.)
• 7 Front Squats @50/35 Kg. (110/77 lbs.)
• 7 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

3 giri di:

• 30 Crunches
• 30 Russian Twists (Dx+Sx=1)

 

Circuit Training 22.11.2022

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Flutter Kicks
  
• 15 Shoulder Taps
  

METCON
5 giri di (TIME CAP 20'):

• 15 Push-Ups HR
  
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 25 Sit-Ups
  
• 30 Air Squats su Medball
  

CORE WORK
6 giri di:

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

 

 

Circuit Training 21.11.2022

WARM UP
3 giri di:

• 5 Tuck Jumps
• 10 Plank Jacks
  
• 15 Russian Twists (Dx+Sx=1)
  

STRENGHT

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

METCON
EMOM 15':

• 2 Power Cleans
• 5 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 10 Sit-Ups
  

RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 45/27,5 Kg. (100/60lbs.)

CORE WORK

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

• Penguins
• V Sit-Ups

 

 

Circuit Training 19.11.2022

WARM UP
3 giri di:

• 10 Jump Squats
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps (Dx+Sx=1)

METCON

10 giri di (TIME CAP 20'):

• 25 Double Unders (x2 Singles)
  
• 3 Push Presses @50/30 Kg. (110/65 lbs.)
  
• 3 Front Squats @50/30 Kg. (110/65 lbs.)
• 10 Sit-Ups

CORE WORK

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

• Crunches
• Alt. Leg Raises

 

Circuit Training 18.11.2022

WARM UP
3 giri di:

• 20 Jumping jacks
  
• 15 Russian Twists
  
• 10 Plank To Push-Ups
  

METCON
TIME CAP 18':

• 45 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
• 15 Toes To Bars
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 10 Toes To Bars
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 KB SDHP @24/16 Kg. (53/35 lbs.)
• 5 Toes To Bars
  

CORE WORK

5 giri (40" ON - 20" OFF)

• Plank Hold
  
• Alt. Leg Raises

 

Circuit Training 17.11.2022

WARM UP
3 giri:

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

METCON
4 giri (TIME CAP 18') di:

• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 10 V Sit-Ups
• 10 Box Jumps @75/60 cm. (30/24 in.)
  
• 10 Toes To Bars
  
• 40 Double Unders (x2 Singles)

CORE WORK

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

 

 

Circuit Training 16.11.2022

WARM UP
3 giri di:

• 10 Air Squats
• 10 Ring Rows
• 20 Mountain Climbers (Dx+Sx=1)

STRENGHT

• 5x5 SHOULDER PRESS

METCON
AMRAP 12' di:

• 2 Hang Power Cleans @45/30 Kg. (100/65 lbs.) (+2 rip a giro)
• 4 Burpees

CORE WORK

3 giri (30" lavoro - 30" pausa)

• Double Unders
• Hollow Kicks

 

Circuit Training 15.11.2022

WARM UP
3 giri di:

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

METCON
EMOM 18' di:

• Minuti DISPARI: 2 Power Cleans + 3 Push Presses @45/27,5 Kg. (100/60 lbs.)
• Minuti PARI: 10 Box Jumps @75/60 cm. (30/24 in.)

CORE WORK

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

• V Sit-Ups
• Plank Hold

 

Circuit Training 14.11.2022

WARM UP
3 giri di:

• 20 Jumping Jacks
• 20 Glute Bridges
• 20 Crunches

METCON
5 giri di (23' TOTALI):

• 1' Double Unders

POI (SENZA RIPOSO)

• AMRAP 2' di:
  • 3 Toes To Bar 
  • 5 Push-Ups 
  • 7 Air Squats

2' RIPOSO

CORE WORK

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

• Hollow Kicks
• Plank Hold

 

Circuit Training 11.11.2022

WARM UP
3 giri di:

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

METCON
5 giri (TIME CAP 20'):

• 10 Box Jumps @60/50 cm. (24/20 in.) 
• 20 Sit-Ups 
• 10 Push-Ups 
• 20 OH Lunges @20/15 Kg. (45/33 lbs.) 
• 10 Toes To Bars
  
• 20 Air Squats

CORE WORK

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

 

Circuit Training 10.11.2022

WARM UP
3 giri:

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

METCON
5 giri di:
E3MOM (ogni 3'):

• 6 Burpees
• 12 Push-Ups HR
  
• 18 V Sit-Ups
• 24 Double Unders (72 Singles)
  

CORE WORK
4 giri di:

• 45" Russian Twists
  
• 45" Reverse Crunches
• 30" Plank Hold

 

 

 

Circuit Training 09.11.2022

WARM UP
3 giri di:

• 10 Superman
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Sprawls
  

METCON
EMOM 14' of:

• Minuti DISPARI: 4 Wall Climbs
• Minuti PARI: 5 Pull-Ups + 5 Toes To Bars

CORE WORK

3 giri di:

• AMRAP 2' di:
  • 10 Sit-Ups
  • 10 Leg Raises
• 1' Riposo

 

Circuit Training 08.11.2022

WARM UP
3 giri:

• 20 Jumping Jacks
  
• 15 Russian Twists (Dx+Sx=1)
  
• 10 Affondi Laterali (Dx+Sx=1)

METCON
4 giri di (TIME CAP 25'):

• 30 Sprawls
  
• 30 DB Box Step-Ups
  
• 30 Alt. V Sit-Ups
  
• 30 Box Dips
  

CORE WORK

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

• Hollow Kicks
  
• Crunches

 

Circuit Training 07.11.2022

WARM UP
3 giri di:

• 10 Plank Jacks
• 10 Push-Ups
  
• 10 Alt. Leg Raises
  

STRENGHT

• 9-6-6-3-3 POWER CLEANS

METCON
5 giri di (TIME CAP 20'):

• 5 Push Presses @50/30 Kg. (110/65 lbs.)
• 10 Inverted Burpees
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Sit-Ups

CORE WORK

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

• V Sit-Ups
  
• Hollow Hold

 

Circuit Training 05.11.2022

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Affondi Alternati
  
• 15 Glute Bridges
  

METCON
AMRAP 18' di:

• 5 Pull-Ups/TRX Rows
  
• 10 V Sit-Ups
  
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 20 Jumping Lunges
  

CORE WORK

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

• Hollow Kicks
  
• Pinguini

 

Circuit Training 04.11.2022

WARM UP
3 giri di:

• 10 Squat Jumps
• 10 Push-Ups HR
  
• 10 Russian Twists (Dx+Sx=1)

METCON
TEAM WOD (x2):
AMRAP 10' di:

• 1 Deadlift @50/35 Kg. (110/77 lbs.)
• 1 Hang Power Clean @50/35 Kg. (110/77 lbs.)
• 1 Alt. Reverse Lunges @50/35 Kg. (110/77 lbs.)

aggiungere una ripetizione per esercizio ad ogni giro

3' RIPOSO POI

AMRAP 10' di:

• 7 Box Jumps @60/50 cm. (24/20 in.)
• 15 Double Unders (x3 Singles)
  

 

CORE WORK

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

• Plank Hold
  
• V Sit-Ups

 

 

Circuit Training 03.11.2022

WARM UP
3 giri:

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

METCON
5 giri (TIME CAP 15') di:

• 10 Box Jumps @60/50 cm. (24/21 in.)
  
• 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

 

Circuit Training 02.11.2022

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 15 Scissors Kicks
  
• 10 Superman Punches
  

METCON
EMOM 20' (4 giri totali):

• Minuto 1: 10 Burpees
  
• Minuto 2: 15 Toes To Bars (20 K2C)
  
• Minuto 3: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• Minuto 4: 25 V Sit-Ups
  
• Minuto 5: 30 Push-Ups
  

CORE WORK

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

• Banded Gluteus Bridges
  
• Russian Twists

 

Circuit Training 01.11.2022

WARM UP
3 giri di:

• 5 Sprawls
• 10 Air Thrusters
• 15 Plank Jacks
  

METCON
AMRAP 20':

• 100 Mountain Climbers (Dx+Sx=1)
• 80 Air Squats
• 60 Sit-Ups
  
• 40 Shoulder Taps (Dx+Sx=1)
• 20 Push-Ups

CORE WORK

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

• Crunches
• Plank Hold