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

 

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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)

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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)

 

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

 

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

 

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

 

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

 

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

 

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