mercoledì 31 maggio 2023

Circuit Training 31.05.2023

WARM UP
4 giri di:

  • 5 Inchworms
  • 10 Reverse Sit-Ups
  • 15 Jumping Jacks

METCON
EMOM 20' di:
  • Minuti DISPARI: 22 Air Squats
  • Minuti PARI: 22 Ring Rows

Al minuto 5 - 10 - 15 -20 fare 11 Burpees. 

CORE WORK
4 giri di:
  • 30" Crunches
  • 30" Reverse Crunches
  • 30" Hollow Hold

 

martedì 30 maggio 2023

Circuit Training 30.05.2023

WARM UP
3 giri di:

  • 5 Sprawls
  • 15 Hollow Kicks
  • 25 Lateral Hops

METCON
AMRAP 20':
  • 20 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  • 20 KB American Swings @16/12 Kg. (35/26 lbs.)
  • 20 Push-Ups
  • 20 Sit-Ups
  • 20 Double Unders/Tuck Jumps

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

 

lunedì 29 maggio 2023

Circuit Training 29.05.2023

WARM UP
3 giri di:

  • 20 Mountain Climbers (Dx+Sx=1)
  • 15 Hollow Kicks
  • 10 Lunges (per gamba) 

METCON
5 giri di (TIME CAP 20'):
  • 5 Hang Power Snatches @40/25 Kg. (90/55 lbs.)
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 15 V Sit-Ups
  • 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  • 25 Double Unders (x3 Singles))

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Plank Hold
  • Crunches

 

venerdì 26 maggio 2023

Circuit Training 26.05.2023

WARM UP
4 giri di:

  • 10 Crunches
  • 15 Glute Bridges
  • 20 Mountain Climbers (Dx+Sx=1)


METCON
7 giri di:

  • 7 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 7 Burpees
  • 7 Sit-Ups

CORE WORK
4 giri di:
  • 30" Russian Twists
  • 30" Alt. Leg Raises
  • 30" Plank Hold

 

giovedì 25 maggio 2023

Circuit Training 25.05.2023

WARM UP
4 giri di:

  • 10 Shoulder Taps (Dx+Sx=1)
  • 10 Air Thrusters
  • 10 Mountain Climbers (Dx+Sx=1)


METCON
AMRAP 20' di:

  • 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
  • 20 Sit-Ups 
  • 20 Air Squats 
  • 20 Push-Ups HR

CORE WORK
4 giri di:
  • 30" Russian Twists
  • 30" Crunches
  • 30" Plank Hold

 

mercoledì 24 maggio 2023

Circuit Training 24.05.2023

WARM UP
3 giri di:

  • 20 Jumping Jacks
  • 15 Crunches
  • 10 Shoulder Taps

METCON

5 giri di:
  • 30 Double Unders/Tuck Jumps
  • 10 Push Presses
  • 30 Sit-Ups
  • 10 Front Squats

RX'D = 40/27,5 Kg. (90/60 lbs.)
SCALED = 35/25 Kg. (77/55 lbs.)


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

 


 

martedì 23 maggio 2023

Circuit Training 23.05.2023

WARM UP
3 giri:

  • 15 Sit-Ups
  • 10 Plank To Push-Ups
  • 5 Sprawls

METCON

TEAM WOD (x2,
si alternano gli esercizi)
6 giri (TIME CAP 30') di
:
  • 500 mt ROW/800 mt ASSAULT BIKE/100 Double Unders (x3 Singles)
  • 15 Wall Ball Shots @10/6 Kg.
  • 20 Box Step Overs @60/50 cm.
  • 25 KB SDHP @ 16/12 Kg.
  • 30 Russian Twists (Dx+Sx=1)

CORE WORK
4 giri di:
  • 1' Crunches
  • 1' Flutter Kicks

 


 

lunedì 22 maggio 2023

Circuit Training 22.05.2023

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
AMRAP 20' di:
  • 10 Push-Ups
  • 10 V Sit-Ups
  • 10 Jumping Lunges (Dx+Sx=1)
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.)

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

 

venerdì 19 maggio 2023

Circuit Training 19.05.2023

WARM UP
3 giri di:

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

METCON

5 giri di:
  • 5 Squat Cleans @60/40 Kg. (135/90 lbs.)
  • 5 Burpees OTB

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

 

giovedì 18 maggio 2023

Circuit Training 18.05.2023

WARM UP
4 giri di:

  • 20 Jumping Jacks
  • 15 Sit-Ups
  • 10 Hollow Rocks

METCON
EMOM 20' (4 giri totali):
  • Minuto 1: 10 Burpees
  • Minuto 2: 15 Jumping Lunges (Dx+Sx=1)
  • Minuto 3: 20 Push-Ups HR
  • Minuto 4: 25 Sit-Ups
  • Minuto 5: 12/10 Cal Assault Bike

CORE WORK
4 giri di:
  • 30 Mountain Climbers (Dx+Sx=1)
  • 30 Russian Twists (Dx+Sx=1)

 

mercoledì 17 maggio 2023

Circuit Training 17.05.2023

WARM UP
3 giri di:

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

METCON

TEAM WOD (x2, si alternano i giri completi)
20 giri (TOTALI) di:

  • 3 Bar Facing Burpees
  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks
  • 3 Bar Facing Burpees
RX'D @50/35 Kg. (110/75 lbs.)
SCALED @40/30 Kg (90/65 lbs.)

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

 

martedì 16 maggio 2023

Circuit Training 16.05.2023

WARM UP
3 giri di:

  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Hollow Kicks
  • 5 Burpees

METCON
4 giri di (TIME CAP 30' - 2' riposo per giro):
  • 50 Double Unders (x2 Singles)
  • 30 Sit-Ups
  • 30 Walking Lunges
  • 20 Push-Ups
  • 10 KB One Arm Bent Over Rows 24/16 Kg. (53/35 lbs.) (Each Arm)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Plank Hold
  • Reverse Plank Hold

 

lunedì 15 maggio 2023

Circuit Training 15.05.2023

WARM UP
3 giri di:

  • 5 Roll-Ups
  • 10 Russian Twists (Dx+Sx=1)
  • 15 Clapping Jacks

SKILL
  • 10'-15' Pratica HANDSTAND


METCON
AMRAP 15' di:

  • 5 Front Squat @45/30 Kg. (100/65 lbs.)
  • 10 Push-Ups HR
  • 15 Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Hollow Hold
  • Penguins

 

venerdì 12 maggio 2023

Circuit Training 12.05.2023

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Shoulder Taps

METCON 
3 giri (1' pausa) di:
AMRAP 5':
  • 5 DB One Arm Snatches @20/15 Kg. (45/33 lbs.)
  • 10 Push-Ups HR
  • 15 Air Squats

CORE WORK
4 giri  (45" lavoro - 15" pausa) di:
  • Plank Hold
  • Crunches

 

giovedì 11 maggio 2023

Circuit Training 11.05.2023

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Sit-Ups
  • 20 Clapping Jacks
 
METCON
AMRAP 18' di:
  • 50 Double Unders (x3 Singles) 
  • 40 V Sit-Ups
  • 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 10 Front Squats @50/30 Kg. (110/65 lbs.)

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

 

mercoledì 10 maggio 2023

Circuit Training 10.05.2023

WARM UP
4 giri di:

  • 10 Superman
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Sprawls

METCON
6 giri di (TIME CAP 20'):
  • 5 Pull-Ups 
  • 5 Burpees 
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
  • 10 KB Sumo Deadlift High Pulls @32/24 Kg. (70/53 lbs.) 
  • 15 Sit-Ups 
  • 15 Double Unders (x3 singles)

CORE WORK
3 giri di:
  • AMRAP 2' di:
    • 10 Sit-Ups
    • 10 Leg Raises
  • 30" Pausa


martedì 9 maggio 2023

Circuit Training 09.05.2023

WARM UP
3 giri:

  • 5 Sprawls
  • 10 Crunches
  • 15 Glute Bridges

METCON 
AMRAP 20':
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 10 Hang Power Cleans & Presses @40/25 Kg. (90/60 lbs.)
  • 10 Burpees
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups
  • Russian Twists 

 


lunedì 8 maggio 2023

Circuit Training 08.05.2023

WARM UP
4 giri:

  • 5 Burpees
  • 10 Plank to Push-Ups
  • 15 Jump Squats

METCON
5 giri (TIME CAP 25'):
  • 5 Wall Climbs
  • 10 KB Snatches (per braccio) @16/12 Kg. (53/35 lbs.)
  • 15 V Sit-Ups
  • 20 Double Unders (x3 Singles)

CORE WORK
4 giri:
  • 1' Crunches
  • 1' Mountain Climbers
  • 30" Riposo

 

venerdì 5 maggio 2023

Circuit Training 05.05.2023

WARM UP
3 giri:

  • 20 Plank Jacks
  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Sit-Ups

METCON
AMRAP 15':
  • 1 Front Squats @50/30 Kg. (110/65 lbs.) (+1 rip. per ogni giro completato)
  • 2 KB American Swings @24/16 Kg. (53/35 lbs.) (+2 rip.)
  • 3 Push-Ups HR (+3 rip.)
  • 4 Sit-Ups (+4 rip.)
  • 5 Double Unders (+5 rip.)

CORE WORK
4 giri:
  • 45" Plank Hold
  • 45" Russian Twists
  • 45" Air Squats

 

giovedì 4 maggio 2023

Circuit Training 04.05.2023

WARM UP
3 giri di:

  • 10 Shoulder Taps
  • 10 Jump Squats
  • 10 Russian Twists

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno):

  • 1000 mt. ROW
  • 300 Air Squats
  • 200 Push-Ups
  • 150 Toes To Bars
  • 1500 mt. ASSAULT BIKE

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

 

mercoledì 3 maggio 2023

Circuit Training 03.05.2023

WARM UP
4 giri:

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

METCON
5 giri (TIME CAP 20'):
  • 10 Toes To Bars/20 V Sit-Ups
  • 15 Wall Ball Shots @10/6 kg. (22/14 lbs.)
  • 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 25 Double Unders/Tuck Jumps

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Plank Hold
  • Pinguini

 

martedì 2 maggio 2023

Circuit Training 02.05.2023

WARM UP
3 giri:

  • 30 Lateral Hops
  • 20 Leg Raises
  • 10 Push-Ups

METCON
AMRAP 15':
  • 5 Pull-Ups
  • 7 Push-Ups HR
  • 9 Sit-Ups 
  • * Push Press @50/25 Kg. (110/55 lbs.)
* Ogni giro aggiungere un Push Press. Per esempio: il primo giro fare 1 Push Press, il secondo giro 2 Push Presses e così via.

CASH OUT:
5 giri:
  • 1' Russian Twists
  • 1' Reverse Sit-Ups
  • 1' Plank Hold