Circuit Training 31.03.2023

WARM UP

3 giri:

• 20 Jumping Jacks
• 5 Inchworms
• 20 Mountain Climbers (Dx+Sx=1)
  
• 10 Russian Twists (Dx+Sx=1)

METCON

10 giri (TIME CAP 25'):

• 10 Burpees
• 10 V Sit-Ups
• 10 Air Squats
• 10 Push-Ups

CORE WORK

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

• Plank Hold
  
• Pinguini

 

Circuit Training 30.03.2023

WARM UP
3 giri:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Glute Bridges
  

METCON
5-10-15-20-15-10-5 ripetizioni di (TIME CAP 25'):

• Toes To Bars
  
• Front Squats @45/30 Kg. (100/75 lbs.)
  
• Hang Power Cleans @45/30 Kg. (100/75 lbs.)
• Push-Ups HR
  

CORE WORK

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

• Sit-Ups
• Superman

 

Circuit Training 29.03.2023

WARM UP
3 giri di:

• 10 Squat Jumps
• 10 Push-Ups HR
  
• 10 Russian Twists (Dx+Sx=1)

METCON
AMRAP 18':

• 40 Sit-Ups
  
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 KB Russian Swings @24/16 Kg. (53/35 lbs.)
• 10 (per braccio) DB One Arm Bent Over Rows @20/12,5 Kg. (45/30 lbs.)

CORE WORK

TABATA (20" ON - 10" OFF x 8 giri):

• Plank Hold
  
• Crossbody Toe Taps

 

Circuit Training 28.03.2023

WARM UP

3 giri:

• 10 Shoulder Taps
• 10 Mountain Climbers (Dx+Sx=1)
  
• 10 Flutter Kicks

STRENGHT

• 5x5 PUSH PRESSES (Unbroken)
  

METCON

4 giri:

• 10 Burpees
• 20 KB Alt. One Arm Snatches@15/10 Kg. (33/22 lbs.)
• 10 Toes To bars
• 10 Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  

CORE WORK

3 giri di:

• 25 Jumping Jacks
  
• 25 Russian Twists (Dx+Sx=1)
  
• 25 Hollow Kicks

 

Circuit Training 27.03.2023

WARM UP
3 giri:

• 20 Jumping Jacks
  
• 15 Russian Twists
  
• 10 Affondi Posteriori
  

METCON
AMRAP 18':

• 40 Sit-Ups
  
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 KB Russian Swings @24/16 Kg. (53/35 lbs.)
• 10 (per braccio) DB One Arm Bent Over Rows @20/12,5 Kg. (45/30 lbs.)
  

CORE WORK

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

• Hollow Kicks
  
• Crunches

 

 

Circuit Training 24.03.2023

WARM UP
4 giri di:

• 3 Sprawls
  
• 6 Push-Ups
  
• 9 Hollow Kicks
  

METCON
AMRAP 20':

• 20 Air Squats su Medball
  
• 20 Sit-Ups
  
• 20 Box Step-Ups @60/50 cm. (24/20 in.)
  
• 20 (10 per braccio) KB Shoulder Press @16/12 Kg. (35/26 lbs.)
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  

CORE WORK

10 giri di:

• 30" Plank Hold
  
• 30" Crunches

 

Circuit Training 23.03.2023

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 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