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