Circuit Training 30.12.2022

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
5 giri (TIME CAP 20'):

• 5 (per braccio) DB Renegade Rows @20/12,5 Kg. (45/27 lbs.)
  
• 10 Toes To Bars
• 15 Push-Ups HR
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  

CORE WORK

6 giri di:

• 30" Flutter Kicks
  
• 30" Crunches Completi
  
• 30" Plank Hold

 

Circuit Training 29.12.2022

WARM UP
3 giri:

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

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 5 Hang Power Cleans @50/30 Kg. (110/65 lbs.)
• Minuto 2: 8 Box Jumps @75/60 cm. (30/24 in.)
• Minuto 3: 11 Pull-Ups
• Minuto 4: 14 KB SDHP @24/16 Kg. (53/35 lbs.)
  

 

CORE WORK

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

• Hollow Kicks
  
• Plank Hold

 

Circuit Training 27.12.2022

WARM UP
4 giri:

• 5 Sprawls
  
• 10 Affondi Alternati
  
• 15 Glute Bridges
  

METCON
TIME CAP 20':

• LADDER 1-10 Push Presses @40/27,5 Kg. (90/60 lbs.) 
• LADDER 2-20 Burpees 
• LADDER 3-30 Sit-Ups

 

CORE WORK

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

• Crunches
  
• Pinguini

 

Circuit Training 22.12.2022

WARM UP
3 giri di:

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

METCON
EMOM 20' (4 giri totali):

• Minuto 1: 10 Reverse Burpees
• Minuto 2: 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• Minuto 3: 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• Minuto 4: 25 Sit-Ups
• Minuto 5: 30 Double Unders (x2 Singles)
  

CORE WORK

6 giri di:

• 30" Crunches
• 30" Scissors Kicks
• 30" Plank Hold

 

Circuit Training 21.12.2022

WARM UP
3 giri:

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

METCON
6 giri di (TIME CAP 30'):

• 60 Sit-Ups
• 50 Push-Ups
• 40 Affondi alternati con disco OH @20/15 Kg. (45/33 lbs.)
• 30 Toes To Bars
• 20 Burpees
• 10 Pull-Ups

Ogni giro si diminuiscono 10 ripetizioni per esercizio, quindi l'ultimo esercizio non viene svolto. Il secondo giro sarà quindi 50 Sit.Ups, 40 Push-Ups, 30 Affondi, 20 TTB e 10 Burpees, e così via...

 

CORE WORK

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

• Russian Twists
  
• Alt.Leg Raises

 

Circuit Training 20.12.2022

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Jumping Jacks

METCON
3 giri di
AMRAP 5':

• 3 Burpees
• 5 Thrusters @40/27,5 Kg. (90/60 lbs.)
  
• 7 Toes To Bars
  

1' di pausa tra i giri. Si riprende da dove ci si è fermati.

 

CORE WORK

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

• Hollow Hold
• Superman Hold

 

Circuit Training 19.12.2022

WARM UP
3 giri di:

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

METCON
AMRAP 20' di:

• 5 Front Squats @50/30 Kg. (110/65 lbs.) 
• 10 Burpees
• 15 Toes To Bars
• 20 V Sit-Ups
• 25 Double Unders

CORE WORK

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

• Pinguini
• Leg Raises

 

Circuit Training 16.12.2022

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 10 Clean & Presses @40/25 Kg. (90/55 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 15.12.2022

WARM UP
3 giri di:

• 5 Inchworms
• 10 Sit-Ups
• 15 Air Thrusters

STRENGHT

• 5x5 PUSH PRESSES

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 15 Ball Slams @15/10 Kg. (33/20 lbs.)
• Minuto 2: 30 Double Unders/Mountain Climbers
• Minuto 3: 15M/10F Toes To Bars
• Minuto 4: 25M/15F Push-Ups HR
  

CORE WORK

• 100 Russian Twists
• 100 Flutter Kicks

 

Circuit Training 14.12.2022

WARM UP
4 giri di:

• 12 Shoulder Taps (Dx+Sx=1)
• 8 Glute Bridges
• 4 Sprawls

METCON
3 giri di (TIME CAP 20'):

• 60 Jumping Jacks
• 50 Double Down Squats
• 40 Sit-Ups
• 30 Affondi Posteriori Alternati (Dx+Sx=2)
• 20 Push-Ups HR
  
• 10 Crossover Toe Touches (Dx+Sx=1)
  

CORE WORK

3 giri di:

• 30 Double Unders
• 30 Alt. Leg Raises
• 30 Crunches

 

Circuit Training 13.12.2022

WARM UP
3 giri di:

• 20 Air Squats
• 15 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps
  

METCON
5 giri di:

• 35 Double Unders (100 Singles)
  
• 25 V Sit-Ups
  
• 15 Push-Ups HR
  
• 5 Wall Climbs
  

CORE WORK

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

• Hollow Kicks
• Plank Hold

 

Circuit Training 12.12.2022

WARM UP
3 giri di:

• 20 Jumping Jacks
• 15 Shoulder Taps
• 10 Affondi Laterali (Dx+Sx=1)
  

METCON
5 giri di (TIME CAP 25'):

• 10 Pistol Squats su Med Ball (each leg)
  
• 20 Push-Ups
• 30 Alt Lunges (Dx+Sx=2)
• 40 Straight Leg Sit-Ups
• 50 Mountain Climbers (Dx+Sx=1)
  

CORE WORK

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

 

Circuit Training 06.12.2022

WARM UP
3 giri:

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

METCON

4 giri di (TIME CAP 20'):

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 15 KB American Swings @24/16 Kg. (1.5/1 pood) 
• 20 OH Walking Lunges with Plate @20/15 Kg. (45/33 lbs.) 
• 25 Double Unders (x3 Singles)

CORE WORK

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

• V Sit-Ups
• Penguins

 

Circuit Training 05.12.2022

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
30-24-18-12-6 ripetizioni di (TIME CAP 28'):

• DB Push Presses @10/6 Kg. (22/14 lbs.)
  
• Burpees
• Sit-Ups
• DB Alt. Lunges @10/6 Kg. (22/14 lbs.)

CORE WORK

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

• Alt. Star Sit-Ups
  
• Mountain Climbers

 

Circuit Training 02/03.12.2022

WARM UP
3 giri di:

• 10 Push-Ups
• 20 Affondi Alternati
  
• 30 Glute Bridges
  

METCON
5 giri (TIME CAP 20') di:

• 10 Front Squat @45/30 Kg. (100/65 lbs.) 
• 10 Box Jumps @60/50 cm. (24/20 in.)
  
• 10 Burpees
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  

 

CORE WORK

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

• Crunches Completi
  
• Russian Twists

  

Circuit Training 01.12.2022

WARM UP
3 giri di:

• 10 Air Thrusters
  
• 10 Push-Ups
  
• 10 Mountain Climbers (Dx+Sx=1)
  

METCON
AMRAP 16' di:

• 3 Burpees
  
• 6 Toes To Bars
  
• 9 Wall Ball Shots @15/10 Kg. (33/22 lbs.)
  
• 12 KB SDHP @24/16 Kg. (53/35 lbs.)
  

CORE WORK

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

• Flutter Kicks
  
• Sit-Ups