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