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

 

Circuit Training 10.01.2023

WARM UP
4 giri di:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
TEAM WOD (X2)

• 100 Burpees
  
• 150 KB American Swings @16/12 Kg. (35/26 lbs.)
  
• 200 Sit-Ups
  
• 250 Air Squats

CORE WORK

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

• Russian Twists
  
• Pinguini

 

Circuit Training 09.01.2023

WARM UP
3 giri:

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

METCON
AMRAP 20':

• 5 Box Jump @75/60 cm. (30/24 in.)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 15 Sit-Ups
• 20 Double Unders (50 Singles)
  

 

CORE WORK

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

• Crunches
  
• Star V-Ups

 

Circuit Training 05.01.2023

WARM UP
4 giri di:

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

METCON
TIME CAP 20'
21-15-9 ripetizioni di:

• Inverted Burpees
  
• Toes To Bar
• KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)

POI (NO REST)
4 giri di:

• 25 Double Unders (x2 Singles)
  
• 25 Sit-Ups

CORE WORK

4 giri di:

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

 

Circuit Training 03.01.2023

WARM UP
4 giri:

• 10 Affondi Posteriori (Dx+Sx=1)
  
• 15 Crunches
  
• 20 Mountain Climbers (Dx+Sx=1)

METCON
  21-15-9-3 ripetizioni di:

• Cleans @40/27,5 Kg. (90/60 lbs.)
  
• Burpes
• Push-Ups HR
• Sit-Ups

 

CORE WORK

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

• Pinguini
• Reverse Plank Hold

 

Circuit Training 02.01.2023

WARM UP
4 giri:

• 5 Jump Squats
  
• 10 Shoulder Taps
  
• 15 Crunches
  

METCON
E3MOM di: (5 giri totali)

• 20 Affondi con disco @20/15 Kg. (45/33 lbs.)
• 20 KB American Swings @24/16 Kg, (53/35)
• 20 Sit-Ups
• 20 Push-Ups HR

 

CORE WORK

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

• Russian Twists
• V Sit-Ups