venerdì 28 aprile 2023

Circuit Training 28.04.2023

WARM UP
3 giri di:
  • 15 Mountain Climbers (Dx+Sx=1)
  • 15 Russian Twists (Dx+Sx=1)
  • 15 Air Squats


METCON
TEAM WOD
(team da 2, gli atleti alternano nelle ripetizioni)
AMRAP 20' di:

  • 80 Double Unders (200 Singles)
  • 70 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 60 Sit-Ups
  • 50 Push Presses @30/20 Kg. (65/45 lbs.) 
  • 40 Push-Ups
  • 30 Toes To Bars
  • 20 Box Jump Overs @60/50 cm. (24/21 in.)
  • 10 Reverse Burpees

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Crossbody Toe Tounches

 

giovedì 27 aprile 2023

Circuit Training 27.04.2023

WARM UP
3 giri:
  • 5 Inchworms
  • 10 Affondi Alternati
  • 15 Glute Bridges

METCON
AMRAP 18':
  • 2 Burpees (+2 reps ogni giro)
  • 4 V Sit-Ups (+4 reps)
  • 6 Push-Ups (+6 reps)
  • 8 Air Squats (+8 reps)
  • 10 Double Unders/Tuck Jumps (+10 reps)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Scissor Kicks
  • Plank Hold

 

mercoledì 26 aprile 2023

Circuit Training 26.04.2023

WARM UP
3 giri:

  • 10 Mountain Climbers
  • 10 Shoulder Taps
  • 10 Russian Twists

METCON
4 giri (TIME CAP 20'):
  • 10 Burpees
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 30 Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  • 40 Double Unders (100 Singles)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Pinguini

 

lunedì 24 aprile 2023

Circuit Training 24.04.2023

WARM UP
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Air Thrusters
  • Mountain Climbers
 
METCON
TEAM WOD (x2, gli atleti si alternano gli esercizi))
AMRAP 20'
:
  • 5 Clean & Presses @45/30 Kg. (100/65 lbs.)
  • 10 KB Russian Swings @24/16 Kg. (53/35 lbs.)
  • 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 V Sit-Ups 
  • 25 Double Unders (x3 Singles)
 
CORE WORK
4 giri:
  • 20 Alt. Rear Lunges
  • 15 Penguins
  • 10 Superman

 

venerdì 21 aprile 2023

Circuit Training 21.04.2023

WARM UP
3 giri:

  • 5 Squat Jumps
  • 10 Shoulder Taps (Dx+Sx=1)
  • 15 Sit-Ups

METCON
5 giri (TIME CAP 30'):
  • 16 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
  • 12 Push-Ups HR
  • 20 Toes To Bar 
  • 08 Squat Cleans @40/27,5 Kg. (90/60 lbs.)

CORE WORK
4 giri di:
  • 6 V Sit-Ups
  • 12 Russian Twists (Dx+Sx=1)
  • 18 Crunches

 

giovedì 20 aprile 2023

Circuit Training 20.04.2023

WARM UP
4 giri:

  • 5 Sprawls
  • 10 Crunches
  • 15 Clapping Jacks

METCON
5 giri (TIME CAP 30'):
  • 5 Burpees
  • 10 Thrusters @40/25 Kg. (90/55 lbs.)
  • 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 Sit-Ups
  • 25 Mountain Climbers (Dx+Sx=1)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • Plank Hold

 

mercoledì 19 aprile 2023

Circuit Training 19.04.2023

WARM UP
3 giri:
  • 5 Inchworms
  • 10 Shoulder Taps (Dx+Sx=1)
  • 15 Jump Squats

METCON
AMRAP 20':
  • 3 Cleans @50/30 Kg. (110/65 lbs.)
  • 3 Push Presses @50/30 Kg. (110/65 lbs.)
  • 6 Front Squats @50/30 Kg. (110/65 lbs.)
  • 15 Sit-Ups
  • 30 Double Unders/Tuck Jumps

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Skip
  • Leg Raises

 


 

martedì 18 aprile 2023

Circuit Training 18.04.2023

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Russian Twists (Dx+Sx=1)
  • 10 Shoulder Taps (Dx+Sx=1)

METCON
EMOM 20' (4 giri totali) di:
  • Minuto 1: 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  • Minuto 2: 10 Reverse Burpees
  • Minuto 3: 20 V Sit-Ups
  • Minuto 4: 20 Push-Ups HR
  • Minuto 5: 1' Double Unders/Tuck Jumps

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups
  • Reverse Sit-Ups

 

lunedì 17 aprile 2023

Circuit Training 17.04.2023

WARM UP
3 giri:

  • 10 Plank Jacks
  • 10 Push-Ups
  • 10 Sit-Ups

METCON
TEAM WOD (
team da 2, gli atleti si alternano gli esercizi se non in synchro)
AMRAP 30':
  • 10 KB One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)
  • 15 Box Jump Overs @60/50 cm. (24/21 in.)
  • 20 V Sit-Ups
  • 25 Synchro Mountain Climbers (Dx+Sx=1)

CORE WORK
4 giri (30" ON - 15" OFF):
  • Plank Hold
  • Hollow Hold
  • Crunches completi

 

venerdì 14 aprile 2023

Circuit Training 14.04.2023

WARM UP
3 giri:

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

METCON

5 giri (TIME CAP 25'):
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 10 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 Affondi Posteriori (Dx+Sx=1)
  • 20 Sit-Ups
  • 30 Mountain Climbers (Dx+Sx=1)

CORE WORK
4 giri (40" lavoro - 20" pausa)
  • Scissor Kicks
  • Crunches

 

giovedì 13 aprile 2023

Circuit Training 13.04.2023

WARM UP
4 giri di:

  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 Crunches

METCON

E2MOM 18' (3 giri totali) di:
  • Minuto 2: 
    • 30 Double Unders
    • 8 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
  • Minuto 4: 
    • 8 Burpees
    • 25 V Sit-Ups
  • Minuto 6: 
    • 10 Box Jumps @75/60 cm. (30/24 in.)
    • 30 Push-Ups

CORE WORK
4 giri (40" ON - 20" OFF)
  • Hollow Hold
  • Plank Hold

 

mercoledì 12 aprile 2023

Circuit Training 12.04.2023

WARM UP
4 giri:

  • 20 Jumping Jacks
  • 15 Sit-Ups
  • 10 Push-Ups

METCON

AMRAP 25'
:
  • 6 Push Presses @40/25 Kg. (90/55 lbs.)
  • 12 Box Jump Overs @60/50 cm. (24/21 in.)
  • 24 Double Unders (72 Singles)

CORE WORK
4 giri (45" ON - 15" OFF)
  • Crunches
  • Reverse Crunches

 

martedì 11 aprile 2023

Circuit Training 11.04.2023

WARM UP
3 giri:

  • 4 Inchworms
  • 8 Roll-Ups
  • 12 Russian Twists (Dx+Sx=1)

METCON
5 giri di (TIME CAP 20'):
  • 30 Sit-Ups
  • 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • LADDER 3-6-9-12-15 Jumping Lunges (Dx+Sx=1)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • V Sit-Ups
  • Superman

 

venerdì 7 aprile 2023

Circuit Training 07.04.2023

WARM UP
4 giri:

  • 5 Burpees
  • 10 Push-Ups
  • 15 Air Squats


METCON
TEAM WOD (x2)

AMRAP 20':

  • 5 Burpees
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 15 Box Jumps @60/50 cm. (24/20 in.)
  • 20 V Sit-Ups
  • 25 Mountain Climbers (Dx+Sx=1)

CORE WORK
"ANNIE AT HOME"
50-40-30-20-10 ripetizioni:
  • Jumping Jacks
  • Sit-Ups

 

giovedì 6 aprile 2023

Circuit Training 06.04.2023

WARM UP
3 giri:

  • 10 Push-Ups
  • 20 Affondi Alternati
  • 30 Jumping Jacks


METCON
TEAM WOD (x3)
5 giri (TIME CAP 30'):

  • 10 Inverted Burpees
  • 20 Sit-Ups
  • 10 DB Deadlifts @25/17,5 Kg. (x braccio)
  • 20 Push-Ups

CORE WORK
4 giri:
  • 30" Mountain Climbers
  • 30" Plank Hold
  • 30" Russian Twists

mercoledì 5 aprile 2023

Circuit Training 05.04.2023

WARM UP
3 giri di:

  • 5 Sprawls
  • 15 Hollow Kicks
  • 25 Lateral Hops

SKILL
  • 15' Pratica TOES TO BARS

METCON
TIME CAP 20':
  • LADDER 10-1 One Arm DB Snatches (per braccio) @15/10 Kg. (33/25 lbs.)
  • LADDER 1-10 Pull-Ups/Ring Rows
  • 10 Sit-Ups

CORE WORK
6 giri (30" ON - 15" OFF) di:
  • Plank Hold
  • Alt. Leg Raises

 

martedì 4 aprile 2023

Circuit Training 04.04.2023

WARM UP
3 giri:

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

METCON
AMRAP 16':
  • 7 Toes To Bars
  • 20 KB One Arm Bent Over Row (10 per braccio) @16/12 Kg. (35/26 lbs.)
  • 7 Toes To Bars
  • 20 KB SDHP @16/12 Kg. (35/26 lbs.)
  • 7 Toes To Bars
  • 20 KB Goblet Squats @16/12 Kg. (35/26 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups
  • Reverse Sit-Ups 

 

lunedì 3 aprile 2023

Circuit Training 03.04.2023

WARM UP
3 giri:

  • 10 Push-Ups
  • 15 Crunches
  • 20 Jumping Jacks

METCON
AMRAP 20':
  • 10 Clean & Presses @40/27,5 Kg. (90/60 lbs.)
  • 15 Jumping Lunges (Dx+Sx=1)
  • 20 V Sit-Ups
  • 25 Mountain Climbers (Dx+Sx=1)

CORE WORK
5 giri di:
  • 1' Plank Hold
  • 1' Reverse Crunches