mercoledì 22 marzo 2023

Circuit Training 22.03.2023

WARM UP
4 giri:

  • 1' Crunches
  • 1' Alt. Leg Raises
  • 30" Plank Hold

METCON
AMRAP 18' di:
  • 6 KB One Arm Complex (3 per braccio) @16/12 Kg. (35/26 lbs.)
  • 12 Hollow Kicks
  • 18 Double Unders/ Tuck Jumps

1 KB COMPLEX = Clean + Press + OH Rear Lunge Dx + OH Rear Lunge Sx


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

 

 

martedì 21 marzo 2023

Circuit Training 21.03.2023

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

SKILL
  • 15' Pratica SNATCHES

METCON
5 giri di (TIME CAP 15'):
  • 10 Sprawls
  • 10 Box Jumps @60/50 cm. (24/21 in.)
  • 20 V Sit-Ups
  • 20 Crossboby Toe Taps (Dx+Sx=1)

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

 

lunedì 20 marzo 2023

Circuit Training 20.03.2023

WARM UP
4 giri di:

  • 12 Shoulder Taps
  • 8 Glute Bridges
  • 4 Sprawls

SKILL
  • 15' Pratica TOES TO BARS

METCON
"CHIEF"
5 giri (1' pausa tra i round)
AMRAP 3' di:
  • 3 Power Cleans @60/40 Kg. (135/90 lbs.)
  • 6 Push-Ups
  • 9 Air Squats

CORE WORK
3 giri di:
  • 30 Double Unders
  • 30 Alt. Leg Raises
  • 30 Crunches

 

venerdì 17 marzo 2023

Circuit Training 17.03.2023

WARM UP
4 giri:

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

METCON
E2MOM
10 giri (totale 20'):
  • 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.) dal 6°giro 10 Wall Ball Shots
  • 15 Sit-Ups
  • Max Cal. SKY ERG/ASSAULT BIKE

Il punteggio è dato dalla somma delle calorie.

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

 

giovedì 16 marzo 2023

Circuit Training 16.03.2023

WARM UP
3 giri:

  • 25 Jumping Jacks
  • 15 Air Thrusters
  • 5 Burpees

METCON
TEAM WOD (x2: si alternano i giri completi)
AMRAP 18':
  • 12M/10F Cal. Assault Bike/Sky Erg
  • 3 Pull-Ups
  • 6 Push-Ups HR

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

 

mercoledì 15 marzo 2023

Circuit Training 15.03.2023

WARM UP
3 giri di:

  • 5 Roll-Ups
  • 9 Push-Ups
  • 15 Clapping Jacks


STRENGHT

  • 5x8 SQUAT CLEANS

METCON
AMRAP 15' di:
  • 3 Push Presses @50/30 Kg. (110/65 lbs.)
  • 6 Toes To Bars/12 V Sit-Ups
  • 10 Air Squats (+10 ogni giro)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Hollow Hold
  • Penguins

 

martedì 14 marzo 2023

Circuit Training 14.03.2023

WARM UP
3 giri di:

  • 5 Roll-Ups
  • 9 Push-Ups
  • 15 Clapping Jacks


STRENGHT

  • 5x8 SQUAT CLEANS

METCON
AMRAP 15' di:
  • 3 Push Presses @50/30 Kg. (110/65 lbs.)
  • 6 Toes To Bars/12 V Sit-Ups
  • 10 Air Squats (+10 ogni giro)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Hollow Hold
  • Penguins

 

lunedì 13 marzo 2023

Circuit Training 13.03.2023

WARM UP
3 giri di:

  • 20 Shoulder Taps
  • 15 Superman Punches
  • 10 Crunches


STRENGHT

  • 5x8 BACK SQUATS


METCON
3 giri (TIME CAP 15', 1' riposo tra i giri):

  • 20 Lateral Barbell Burpees
  • 15 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
  • 60 Double Unders/Tuck Jumps

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

 

venerdì 10 marzo 2023

Circuit Training 10.03.2023

WARM UP
4 giri di:
  • 30 Jumping Jacks
  • 10 Sit-Ups
  • 10 Hollow Rocks

STRENGHT
  • 5x8 BENCH PRESSES

METCON
AMRAP 15':
  • 40 Double Unders (100 Singles)
  • 20 Push-Ups HR
  • 10 Toes To Bars

CORE WORK
4 giri di:
  • 30 Mountain Climbers (Dx+Sx=1)
  • 20 Russian Twists (Dx+Sx=1)

 

giovedì 9 marzo 2023

Circuit Training 09.03.2023

WARM UP

3 giri di:
  • 20 Glute Bridges
  • 15 Crunches
  • 10 Push-Ups


STRENGHT

  • 5x8 FRONT SQUATS

METCON
EMOM 14':
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 10 V Sit-Ups

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

 

mercoledì 8 marzo 2023

Circuit Training 08.03.2023

WARM UP
3 giri:

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

STRENGHT
  • 5x5 DEADLIFTS (1'30" pausa tra sets)

METCON

3 giri di (TIME CAP 20'):
  • 30 Front Squats @35/25 Kg.(75/55 lbs.)
  • 50 Sit-Ups

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

 

martedì 7 marzo 2023

Circuit Training 07.03.2023

WARM UP
3 giri di:

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

METCON
In Loving Memory Mum & Dad
AMRAP 20':
  • 20 KB One Arm Bent Over Row (per braccio) @16/12 Kg. (35/27 lbs.)
  • 19 Burpees
  • 36 Box Step-Ups @60/50 cm. (24/20 in.)
  • 19 Alt. Reverse Lunges (Dx+Sx=1)
  • 40 V Sit-Ups
  • 78 KB Deadlifts @16/12 Kg. (35/27 lbs.)
  • 83 Double Unders (x2 Singles)

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

 

lunedì 6 marzo 2023

Circuit Training 06.03.2023

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Crunches Completi
  • 15 Air Thrusters

METCON
EMOM 20' (4 giri totali):
  • Minuto 1: 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • Minuto 2: 30 Double Unders (x2 Singles)
  • Minuto 3: 15M/10F Toes To Bars
  • Minuto 4: 25M/15F Push-Ups HR
  • Minuto 5: 12M/9F Cal Assault Bike

CORE WORK
  • 100 Russian Twists (Dx+Sx=1)
  • 100 Sit-Ups

 

venerdì 3 marzo 2023

Circuit Training 03.03.2023

WARM UP
4 giri:

  • 5 Sprawls
  • 10 Plank To Push-Ups
  • 15 Russian Twists (Dx+Sx=1)

METCON
AMRAP 20' di:
  • 10 Push-Ups HR
  • 15 V Sit-Ups
  • 20 KB SDHP @24/16 Kg. (53/35 lbs:)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches Completi
  • Leg Raises

 

giovedì 2 marzo 2023

Circuit Training 02.03.2023

WARM UP
4 giri:

  • 5 Jump Squats
  • 10 Shoulder Taps
  • 15 Crunches

METCON
5 giri (TIME CAP 20')
  • 5 Front Squats @50/30 Kg. (110/65 lbs.) 
  • 10 Toes To Bars
  • 5 Wall Climbs
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • V Sit-Ups

 

mercoledì 1 marzo 2023

Circuit Training 01.03.2023

WARM UP
3 giri di:

  • 5 Jumping Lunges (Dx+Sx=1)
  • 10 Air Squats
  • 15 Russian Twists (Dx+Sx=1)


METCON
TEAM WOD (x2):
  • 50-30-10 ripetizioni di:
    • Hang Power Cleans @50/30 Kg. (110/65 lbs.)
    • Burpees
  • poi (senza riposo)
  • 5 giri (a testa) di:
    • 5 Pull-Ups (no kipping) 
    • 10 Push-Ups HR 
    • 15 Sit-Ups 
    • 20 Air Squats

CORE WORK:
4 giri di:
  • 1' Crunches
  • 1' Leg Raises
  • 1' Plank Hold

 

martedì 28 febbraio 2023

Circuit Training 28.02.2023

WARM UP
3 giri di:

  • 15 Push-Ups
  • 10 Affondi per gamba
  • 5 Sprawls

METCON
5 giri (TIME CAP 25'):
  • 5 Pull-Ups 
  • 10 Thrusters @40/25 Kg. (90/55 lbs.) 
  • 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/26 lbs.) 
  • 20 Sit-Ups 
  • 25 Double Unders (x3 Singles)

CORE WORK
3 giri di:
  • 1' Crunches
  • 1' Reverse Crunches

 


 

lunedì 27 febbraio 2023

Circuit Training 27.02.2023

WARM UP
3 giri di:
  • 10 Shoulder Taps (Dx+Sx=1)
  • 10 Santana Push-Ups
  • 20 Jumping Jacks

METCON
4 giri di:
  • AMRAP 4' di:
    • 4 (per gamba) Pistol Squats
    • 6 (per braccio) KB One Arm Push Presses @16/12 Kg. (35/26 lbs.)
    • 10 Sit-Ups
  • 1' Riposo

CORE WORK
  • 75 Crunches Completi
  • 75 Russian Twists (Dx+Sx=1)
  • 2' Plank Hold

 

venerdì 24 febbraio 2023

Circuit Training 24.02.2023

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Air Thrusters
  • 10 Burpees

METCON
5 giri (TIME CAP 25'):
  • 35 Double Unders (x2 Singles)
  • 25 Box Jumps @60/50 cm. (24/21 in.)
  • 15 Sit-Ups
  • 5 Burpees
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Penguins

 

giovedì 23 febbraio 2023

Circuit Training 23.02.2023

WARM UP
3 giri di:
  • 10 Shoulder Taps (Dx+Sx=1)
  • 7 Hollow Kicks
  • 4 Burpees

METCON
50-40-30-20-10 ripetizioni di: (TIME CAP 25')
  • KB SDHP @24/16 Kg. (53/35 lbs.)
  • V Sit-Ups
  • KB American Swings @24/16 Kg. (53/35 lbs.)
Ogni giro effettuare 30 Double Unders/Tuck Jumps.

CORE WORK
5 giri (30" ON - 30" OFF)
  • Plank Hold
  • Hollow Hold

 

mercoledì 22 febbraio 2023

Circuit Training 22.02.2023

WARM UP
4 giri di:

  • 10 Air Squats
  • 10 Affondi Laterali Alternati
  • 10 Superman
  • 10 Mountain Climbers (Dx+Sx=1)

METCON
50-40-30-20-10 ripetizioni di:
  • Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  • Push-Ups HR
  • Sit-Ups
  • Double Unders (x3 Singles)

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

 

martedì 21 febbraio 2023

Circuit Training 21.02.2023

WARM UP
4 giri:

  • 5 Sprawls
  • 10 Crunches
  • 15 Clapping Jacks

METCON
EMOM 20' di:
  • 5 Toes To Bars (SUB 10 V Sit-Ups)
  • 10 Push-Ups HR
  • 15 Air Squats

CORE WORK
  • 30 V Sit-Ups
  • 30 Crunches
  • 30 Double Unders

 

lunedì 20 febbraio 2023

Circuit Training 20.02.2023

WARM UP
3 giri:

  • 25 Jumping Jacks
  • 15 Air Thrusters
  • 5 Burpees

METCON
4 giri (TIME CAP 25') di:
  • 10 KB American Swings 24/16 Kg (53/35 lbs.) 
  • 10 Pull-Ups 
  • 10 Cleans 50/30 Kg. (110/65 lbs.) 
  • 10 Toes To Bars

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

 

venerdì 17 febbraio 2023

Circuit Training 17.02.2023

WARM UP
3 giri di:

  • 25 Jumping Jacks
  • 20 Alt.Leg Raises (Dx+Sx=1)
  • 10 Roll-Ups

METCON
10 giri di (TIME CAP 20'):
  • 10 Burpees
  • 10 Push-Ups
  • 10 Sit-Ups
  • 10 Air Squats su Medball

CORE WORK
3 giri (30" ON - 30" OFF)
  • Double Unders
  • V Sit-Ups

 

giovedì 16 febbraio 2023

Circuit Training 16.02.2023

WARM UP
4 giri:

  • 5 Sprawls
  • 10 Affondi (Dx+Sx=1)
  • 15 Glute Bridges

METCON
TIME CAP 20':
  • LADDER 1-10 Pull-Ups
  • LADDER 2-20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • LADDER 3-30 V Sit-Ups
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Star V-Ups

 

mercoledì 15 febbraio 2023

Circuit Training 15.02.2023

WARM UP
4 giri di:

  • 10 Crunches
  • 15 Glute Bridges
  • 20 Mountain Climbers (Dx+Sx=1)


METCON
5 giri (TIME CAP 23'):
  • 10 Front Squats @50/30 Kg. (110/65 lbs.) 
  • 10 Inverted Burpees 
  • 10 KB Snatches @16/12 Kg. (35/26 lbs.) (per braccio) 
  • 10 Toes To Bars

CORE WORK
4 giri di:
  • 30" Russian Twists
  • 30" Alt. Leg Raises
  • 30" Plank Hold

 

martedì 14 febbraio 2023

Circuit Training 14.02.2023

WARM UP
3 giri di:

  • 20 Ground To The Sky
  • 15 Superman
  • 10 Crunches

METCON
TEAM WOD (x2)
TIME CAP 30'
3 giri di (gli atleti si suddividono le ripetizioni):
  • 50 Push-Ups
  • 100 Sit-Ups
seguiti da (gli atleti si suddividono le ripetizioni):
  • 80 Affondi con disco OH @20/15 Kg. (45/33 lbs.) (Dx+Sx=1)
seguiti da 3 giri a testa (gli atleti si alternano nei giri completi) di:
  • 25 Air Squats
  • 50 Double Unders/Tuck Jumps

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

 

lunedì 13 febbraio 2023

Circuit Training 13.02.2023

WARM UP
3 giri:

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

METCON
LADDER 10-1 (TIME CAP 20'):
  • Toes To Bars
  • Front Squats @50/30 Kg. (110/65 lbs.)
  • Pull-Ups/Ring Rows

CORE WORK:
5 rounds of:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank Hold

 

venerdì 10 febbraio 2023

Circuit Training 10.02.2023

WARM UP
3 giri:

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

METCON
4 giri (TIME CAP 25'):
  • 20 Burpees 
  • 25 Sit-Ups 
  • 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 35 Double Unders (90 Singles)

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

 

giovedì 9 febbraio 2023

Circuit Training 09.02.2023

WARM UP
3 giri:

  • 20 Plank Jacks
  • 20 Russian Twists (Dx+Sx=1)
  • 20 Crunches

METCON
5 giri (TIME CAP 30'):
  • 10 Box Jumps @60/50 cm. (24/21 in.)
  • 15 Push-Ups HR 
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 25 Med Ball Sit-Ups @10/6 Kg. (22/14 lbs.) 
  • 30 Double Unders (x3 Singles)
     
    CORE WORK
    TABATA (20" lavoro - 10" pausa x 8 giri)
    • Crunches
    • Plank Hold

     

    mercoledì 8 febbraio 2023

    Circuit Training 08.02.2023

    WARM UP
    3 giri di:

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

    METCON
    5 giri:
    • 5 Hang Power Clean @40/27,5 Kg. (90/60 lbs.) 
    • 10 Burpees Over The Bar 
    • 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
    • 20 Walking Lunges with Barbell @40/27,5 Kg. (90/60 lbs.)
    • 25 Sit-Ups

    CORE WORK
    6 giri di:
    • 30" Crunches
    • 30" V Sit-Ups
    • 30" Plank Hold

     

    martedì 7 febbraio 2023

    Circuit Training 07.02.2023

    WARM UP
    4 giri:

    • 5 Jump Squats
    • 10 Shoulder Taps (Dx+Sx=1)
    • 15 Crunches

    METCON
    AMR(eps)AP
    4 giri:

    • 1' Box Jumps @60/50 cm. (24/11 in.) 
    • 1' KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
    • 1' V Sit-Ups
    • 1' Push-Ups HR
    • 1' Riposo
     
    CORE WORK
    TABATA (20" lavoro - 10" pausa x 8 giri)
    • Russian Twists
    • Hollow Hold

     

    venerdì 3 febbraio 2023

    Circuit Training 03.02.2023

    WARM UP
    3 giri:

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

    METCON
    TEAM WOD (x2):
    • AMRAP 12':
      • 5 Front Squats @50/30 Kg. (110/65 lbs.)
      • 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
      • 15 Mountain Climbers (Dx+Sx=1)
    • 3' RIPOSO
    • AMRAP 6':
      • 4 Hang Power Cleans @50/30 Kg. (110/65 lbs.)
      • 8 Push-Ups HR
    • 2' RIPOSO
    • AMRAP 3':
      • 3 Burpees
      • 7 Sit-Ups
     
    CORE WORK
    TABATA (20" lavoro - 10" pausa x 8 giri)
    • Crunches
    • Star V-Ups

     

    giovedì 2 febbraio 2023

    Circuit Training 02.02.2023

    WARM UP
    3 giri di:

    • 15 Push-Ups
    • 10 Shoulder Taps (Dx+Sx=1)
    • 5 Sprawls

    METCON

    TIME CAP 20':
    • LADDER 10-1 Power Cleans @50/30 Kg. (110/65 lbs.) 
    • LADDER 2-20 Toes To Bars

    CORE WORK
    4 giri:
    • 1' Crunches Completi
    • 1' Plank Hold

     

    mercoledì 1 febbraio 2023

    Circuit Training 01.02.2023

    WARM UP
    4 giri:

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

    METCON
    4 giri (TIME CAP 20'):
    • 15 Front Squats @40/27,5 (90/60 lbs.) 
    • 15 Toes To Bars
    • 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
    • 15 Cleans @40/27,5 (90/60 lbs.)
     
    CORE WORK
    TABATA (20" lavoro - 10" pausa x 8 giri)
    • Hollow Kicks
    • Plank Hold

     

    martedì 31 gennaio 2023

    Circuit Training 31.01.2023

    WARM UP
    4 giri di:

    • 10 Crunches
    • 15 Glute Bridges
    • 20 Mountain Climbers (Dx+Sx=1)


    METCON
    5 giri di (TIME CAP 30'):
    • 10 Box Jumps @60/50 cm. (24/21 in.) 
    • 20 KB SDHP @24/16 Kg. (53/35 lbs.)
    • 30 OH Lunges con disco @20/15 Kg. (45/33 lbs.) 
    • 40 Sit-Ups 
    • 50 Double Unders (x2 Singles)

    CORE WORK
    4 giri di:
    • 30" Russian Twists
    • 30" Alt. Leg Raises
    • 30" Plank Hold

     

    lunedì 30 gennaio 2023

    Circuit Training 30.01.2023

    WARM UP
    3 giri di:

    • 25 Double Unders
    • 10 Affondi (Dx+Sx=1)
    • 5 Sprawls

    METCON
    TEAM WOD (x2)

    AMRAP 20' di:
    • 5 Burpees
    • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
    • 15 Push-Ups HR
    • 20 Jumping Lunges (Dx+Sx=2)
    • 25 Sit-Ups

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

     

    venerdì 27 gennaio 2023

    Circuit Training 27.01.2023

    WARM UP
    3 giri di:

    • 30 Jumping Jacks
    • 20 Crunches
    • 10 Shoulder Taps


    METCON
    TEAM WOD (x2)

    AMRAP 10' di:
    • 30 Double Unders/Tuck Jumps
    • 15 V Sit-Ups
    • 15 Push-Ups
    POI (2' RIPOSO)

    30-20-10 ripetizioni di:
    • Thrusters @40/27,5 Kg. (90/60 lbs.)
    • Burpees Over The Bar

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

     

    giovedì 26 gennaio 2023

    Circuit Training 26.01.2023

    WARM UP
    3 giri di:

    • 30 Jumping Jacks
    • 20 Crunches
    • 10 Shoulder Taps


    METCON
    AMRAP 7' di:
    • 30 Double Unders/Tuck Jumps
    • 15 V Sit-Ups
    • 15 Push-Ups
    POI (2' RIPOSO)

    15-10-5 ripetizioni di:
    • Thrusters @40/27,5 Kg. (90/60 lbs.)
    • Burpees Over The Bar

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

     

    mercoledì 25 gennaio 2023

    Circuit Training 25.01.2023

    WARM UP
    3 giri di:

    • 5 Burpees
    • 10 Air Squats
    • 15 Russian Twists (Dx+Sx=1)


    METCON
    4 giri di (TIME CAP 20'):
    • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
    • 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
    • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
    POI (senza pausa)
    • 50 Push-Ups
    • 50 Air Squats su Medball
    • 50 Sit-Ups
    • 100 Double Unders (250 Singles)

    CORE WORK:
    4 giri di:
    • 1' Crunches
    • 1' Leg Raises
    • 1' Plank Hold

     

    martedì 24 gennaio 2023

    Circuit Training 24.01.2023

    WARM UP
    4 giri di:

    • 10 Crunches
    • 15 Glute Bridges
    • 20 Mountain Climbers (Dx+Sx=1)


    METCON
    EMOM 9' di:
    • 5 Burpees
    • 20 Double Unders (x2 Singles)
    2' RIPOSO POI
    EMOM 9' di:
    • 5 Box Jump Overs @60/50 cm. (24/21 in.)
    • 5 Strict Toes To Bars

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

     

    lunedì 23 gennaio 2023

    Circuit Training 23.01.2023

    WARM UP
    3 giri:

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

    METCON
    AMR(eps)AP

    4 giri (40" ON - 20" OFF) di:
    • Box Jumps @60/50 cm. (24/20 in.)
    • Wall Ball Shots @10/6 (22/14 lbs.)
    • V Sit-Ups
    • Burpees
    • KB SDHP @24/16 Kg. (53/35 lbs.)
     
    CORE WORK
    • Crunches
    • Plank Hold

     

    venerdì 20 gennaio 2023

    Circuit Training 20.01.2023

    WARM UP
    3 giri:

    • 5 Inchworms
    • 10 Squat Jumps
    • 15 Shoulder Taps

    METCON

    TEAM WOD
    (team da 2, gli atleti si alternano gli esercizi se non in synchro)
    AMRAP 20'
    :
    • 20 One KB Box Step-Ups @60/50 cm. (24/20 in.)
    • 20 KB One Arm Bent Over Rows
    • 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
    • 20 Synchro Sit-Ups
    RX'D = 24/16 Kg. (53/35 lbs.)
    SCALED =
    16/12 Kg. (35/25 lbs.)

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

     

    giovedì 19 gennaio 2023

    Circuit Training 19.01.2023

    WARM UP
    4 giri di:

    • 20 Jumping Jacks
    • 15 Sit-Ups
    • 10 Hollow Rocks

    METCON
    EMOM 20' (5 giri totali):
    • Minuto 1: 10 Reverse Burpees
    • Minuto 2: 10 KB One Arm Side Bent Over @24/16 Kg. (53/35 lbs.)
    • Minuto 3: 10 Jumping Lunges (Dx+Sx=1)
    • Minuto 4: 25 Sit-Ups

    CORE WORK
    4 giri di:
    • 30 Mountain Climbers (Dx+Sx=1)
    • 30 Russian Twists (Dx+Sx=1)

     

    mercoledì 18 gennaio 2023

    Circuit Training 18.01.2023

    WARM UP
    TABATA (20" lavoro - 10" pausa x 8 giri)
    • Air Thrusters
    • Mountain Climbers
     
    METCON
    TEAM WOD (x2)
    8 giri (TIME CAP 30')
    :
    • 7 Burpees sul disco
    • 14 Affondi con disco sopra la testa @20/15 Kg. (45/33 lbs.)
    • 21 Russian Swings con disco @20/15 Kg. (45/33 lbs.)
    • 28 Sit-Ups
    • 35 Double Unders (90 Singles)
     
    CORE WORK
    • STRETCHING

     

    martedì 17 gennaio 2023

    Circuit Training 17.01.2023

    WARM UP
    3 giri di:

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

    METCON
    AMRAP 16' di:
    • 5 Hang Squat Cleans @50/30 Kg. (110/65 lbs.)
    • 5 Burpees Over The Bar
    • 5 Toes To Bars
    • 5 Wall Ball Shots @10/6 Kg. (22/14 lbs,)
    • 5 Box Jumps @75/60 cm. (30/24 in.)

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

     

    lunedì 16 gennaio 2023

    Circuit Training 16.01.2023

    WARM UP
    3 giri di:

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

    METCON
    AMRAP 16' di:
    • 5 Hang Squat Cleans @50/30 Kg. (110/65 lbs.)
    • 5 Burpees Over The Bar
    • 5 Toes To Bars
    • 5 Wall Ball Shots @10/6 Kg. (22/14 lbs,)
    • 5 Box Jumps @75/60 cm. (30/24 in.)

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

     

    venerdì 13 gennaio 2023

    Circuit Training 13.01.2023

    WARM UP
    4 giri di:

    • 20 Jumping Jacks
    • 15 Glute Bridges
    • 10 Affondi Posteriori Alternati


    METCON
    TEAM WOD (X2)
    AMRAP 20' (I Go, You Go)

    • 5 Push Presses @40/27,5 Kg. (90/60 lbs.)
    • 10 Toes To Bars
    • 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
    • 20 Double Unders (50 Singles)

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

     

    giovedì 12 gennaio 2023

    Circuit Training 12.01.2023

    WARM UP
    4 giri di:

    • 10 Crunches
    • 15 Glute Bridges
    • 20 Mountain Climbers (Dx+Sx=1)


    METCON
    EMOM:
    • 7 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)
    • 7 Burpees
    • 7 Sit-Ups
    Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

    CORE WORK
    4 giri di:
    • 30" Russian Twists
    • 30" Alt. Leg Raises
    • 30" Plank Hold

     

    mercoledì 11 gennaio 2023

    Circuit Training 11.01.2023

    WARM UP
    3 giri di:

    • 15 Push-Ups
    • 10 Shoulder Taps (Dx+Sx=1)
    • 5 Sprawls

    METCON

    TEAM WOD (x2):
    • INGRESSO
      • 50 Sinchro Sit-Ups
    • 6 GIRI DI (alternando esercizi):
      • 5 Inverted Burpees
      • 10 Front Squats @40/25 Kg. (90/55 lbs.) 
      • 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)) 
      • 20 Alt. Jumping Lunges
      • 25 Double Unders (60 Singles)
    • USCITA
      • 50 Sinchro Sit-Ups

    CORE WORK
    4 giri:
    • 1' Crunches Completi
    • 1' Plank Hold