venerdì 30 giugno 2023

Circuit Training 30.06.2023

WARM UP
3 giri di:

  • 5 Sprawls
  • 15 Hollow Kicks
  • 25 Lateral Hops

METCON

5 giri di (TIME CAP 25'):
  • 10 Barbell Lunges @40/25 Kg. (90/60 lbs.)
  • 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 20 Push-Ups HR
  • 25 Sit-Ups

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

 

giovedì 29 giugno 2023

Circuit Training 29.06.2023

WARM UP
4 giri di:

  • 5 Inchworms
  • 10 Affondi Alternati
  • 15 Crunches


METCON
TEAM WOD
(team da 2, gli atleti si alternano le ripetizioni previste)
50-30-10 ripetizioni di:

  • Front Squats
  • Burpees OTB
  • V Sit-Ups
  • KB American Swings
  • Synchro Mountain Climbers (Dx+Sx=1)

BILANCIERE: RX'D @45/30 Kg. SCALED @40/25 Kg.
KETTLEBELL: RX'D @24/16 Kg. SCALED @16/12 Kg.

 
CORE WORK
5 giri (30" lavoro - 15" pausa)
  • Plank Hold
  • Russian Twists

 

mercoledì 28 giugno 2023

Circuit Training 28.06.2023

WARM UP
3 giri di:

  • 5 Inchworms
  • 15 Air Squats
  • 25 Clapping Jacks

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 15 KB Push Presses @16/12 Kg. (53/35 lbs.)
  • Minuto 2: 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • Minuto 3: 15 KB Step-Ups @16/12 Kg. (53/35 lbs.)
  • Minuto 4: 25 Sit-Ups

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

 

martedì 27 giugno 2023

Circuit Training 27.06.2023

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Sit-Ups
  • 20 Clapping Jacks
 
METCON
AMRAP 18' di:
  • 10 Front Squats @50/30 Kg. (110/65 lbs.) 
  • 20 Toes To Bars
  • 30 Wall Ball Shots @10/8 Kg. (22/18 lbs.) 
  • 40 V Sit-Ups 
  • 50 Double Unders (x3 Singles) 
  • 40 Push-Ups HR 
  • 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 10 Burpees

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

 

lunedì 26 giugno 2023

Circuit Training 26.06.2023

WARM UP
3 giri di:

  • 20 Ground To The Sky
  • 15 Superman
  • 10 Crunches

METCON
6 giri di (TIME CAP 24'):
  • 5 Burpees 
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
  • 20 V Sit-Ups 
  • 25 Double Unders (x3 Singles)

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

 

venerdì 23 giugno 2023

Circuit Training 23.06.2023

WARM UP
3 giri:

  • 10 Plank To Push-Ups
  • 15 Crunches
  • 20 Plank Jacks

METCON
4 giri (TIME CAP 20'):
  • 10 Dumbell One Arm Snatches (per braccio) @20/12,5 Kg. (45/28 lbs.)
  • 15 Jumping Lunges (Dx+Sx=1)
  • 20 Sit-Ups
  • 25 Mountain Climbers (Dx+Sx=1)
 
CORE WORK
5 giri di:
  • 1' Crunches
  • 1' Reverse Cunches

 


 

giovedì 22 giugno 2023

Circuit Training 22.06.2023

WARM UP
4 giri:

  • 5 Sprawls
  • 10 Affondi Anteriori (Dx+Sx=1)
  • 15 Glute Bridges

METCON
TIME CAP 20':
  • LADDER 1-10 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
  • 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 21 giugno 2023

Circuit Training 21.06.2023

WARM UP
4 giri di:

  • 5 Sprawls
  • 15 Russian Twists (Dx+Sx=1)
  • 25 Jumping Jacks

METCON
5 giri di (TIME CAP 20'):
  • 10 Burpees
  • 20 Push-Ups HR
  • 30 Sit-Ups
  • 40 Alt. Lunges (Dx+Sx=2)

CORE WORK
4 giri (40" lavoro - 20" pausa x 8 giri)
  • Flutter Kicks
  • Plank Hold

 

martedì 20 giugno 2023

Circuit Training 20.06.2023

WARM UP
3 giri di:

  • 10 Plank To Push-Ups
  • 10 Mountain Climbers (Dx+Sx=1)
  • 10 Crunches

METCON

TIME CAP 25':
  • INGRESSO
    • 3 Wall Climbs
    • 30 Air Squats
  • 5 GIRI DI:
    • 5 Push Presses @40/27,5 Kg. (90/60 lbs.) 
    • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
    • 15 Push-Ups HR
    • 20 Sit-Ups 
    • 25 Double Unders/Tuck Jumps
  • USCITA
    • 30 Air Squats
    • 3 Wall Climbs

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Flutter Kicks
  • Reverse Sit-Ups

 

lunedì 19 giugno 2023

Circuit Training 19.06.2023

WARM UP
3 giri di:

  • 20 Air Squats
  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Push-Ups

 

METCON
TEAM WOD (x2, gli atleti si alternano esercizi, tranne il synchro)

6 giri di (TIME CAP 20'):

  • 5 Synchro Burpees
  • 10 KB One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)
  • 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 Box Step-Ups @60/50 cm. (24/20 in.)
  • 25 Sit-Ups
  • 30 Jumping Jacks

 

CORE WORK
6 giri di:

  • 45" Plank Hold
  • 45" Russian Twists

 

venerdì 16 giugno 2023

Circuit Training 16.06.2023

WARM UP
4 giri di:

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


METCON
6 giri (TIME CAP 24') di:
  • 5 Front Squats @50/30 Kg. (110/65 lbs.) 
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 15 Push-Ups HR
  • 20 V Sit-Ups

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

 

giovedì 15 giugno 2023

Circuit Training 15.06.2023

WARM UP
4 giri di:

  • 5 Inchworms
  • 10 Jumping Lunges
  • 15 Sit-Ups

METCON
AMRAP 15':
  • 15 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 10 Hang Power Cleans @40/25 Kg. (90/55 lbs.)
  • 5 Burpees OTB

CORE WORK
  • 100 Crunches Completi
  • 100 Leg Raises

 

mercoledì 14 giugno 2023

Circuit Training 14.06.2023

WARM UP
3 giri di:

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

METCON
5 giri di:
  • 2-10 Thrusters @40/25 Kg. (90/55 lbs.) 
  • 3-15 KB Sumo Deadlift High Pull @32/24 Kg. (75/53 pood) 
  • 4-20 Star V-Ups
  • 5-25 Push-Ups HR 
  • 10-50 Double Unders (30-150 Singles)

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

 

martedì 13 giugno 2023

Circuit Training 13.06.2023

WARM UP
3 giri di:

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

METCON
EMOM 21' di:
  • Minuto 1 = 40 Double Unders (x2 Singles)
  • Minuto 2 = 4 Hang Power Cleans + 2 Push Presses @50/30 Kg. (110/65 lbs.)
  • Minuto 3 = 20 V Sit-Ups

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

 

lunedì 12 giugno 2023

Circuit Training 12.06.2023

WARM UP
5 giri di:

  • 30" Mountain Climbers
  • 30" Pinguini

METCON
AMRAP 8' di:
  • 12 Push-Ups HR
  • 10 Russian Twists (Dx+Sx=1)
  • 8 Front Squats @40/25 Kg. (90/55 lbs.)
2' RIPOSO

AMRAP 8' di:
  • 8 Push Presses @40/25 Kg. (90/55 lbs.)
  • 10 V Sit-Ups
  • 12 Jumping Lunges (Dx+Sx=1)

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

 

venerdì 9 giugno 2023

Circuit Training 09.06.2023

WARM UP
5 giri di:

  • 30" Single Unders
  • 30" Plank Hold

METCON
5 giri (40" lavoro - 20" pausa) di:
  • KB SDHP @16/12 Kg. (35/26 lbs.)
  • Star V-Ups
  • Double Dumbell Clean & Presses @12/8 Kg. (26/18 lbs.)
  • Assault Bike (calories)

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

 

giovedì 8 giugno 2023

Circuit Training 08.06.2023

WARM UP
3 giri di:

  • 15 Mountain Climbers (Dx+Sx=1)
  • 15 Crunches
  • 15 Air Squats

METCON
5 giri (TIME CAP 25') di:
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 20 Sit-Ups
  • 30 Single Unders
  • 30 OH Lunges con disco @15/10 Kg. (33/22 lbs.)
  • 20 Box Jumps @60/50 cm. (24/20 in.)
  • 10 Push-Ups HR

CORE WORK
4 giri (40" ON - 20" OFF)
  • Hollow Kicks
  • Russian Twists

 

mercoledì 7 giugno 2023

Circuit Training 07.06.2023

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
5 giri (40" lavoro - 20" pausa) di:
  • KB SDHP @16/12 Kg. (35/26 lbs.)
  • V Sit-Ups
  • Push Presses @30/20 Kg. (65/45 lbs.)
  • Ball Slams @15/10 Kg. (33/22 lbs.)

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

 

martedì 6 giugno 2023

Circuit Training 06.06.2023

WARM UP
3 giri di:

  • 20 Jumping Jack
  • 15 Shoulder Taps (Dx+Sx=1)
  • 10 Affondi Laterali

METCON
AMRAP 18' di:
  • 4 Push Presses @35/25 Kg. (80/55 lbs.)
  • 8 Power Cleans @35/25 Kg. (80/55 lbs.)
  • 12 Alt. Barbell Lunges @35/25 Kg. (80/55 lbs.)
  • 16 V Sit-Ups
  • 20 Double Unders/Tuck Jumps

CORE WORK
  • 100 Crunches
  • 100 Reverse Crunches
  • 100 Russian Twists (Dx+Sx=1)

 

lunedì 5 giugno 2023

Circuit Training 05.06.2023

WARM UP
3 giri:

  • 10 Plank To Push-Ups
  • 15 Air Squats
  • 20 Jumping Jacks

METCON
5 giri di (TIME CAP 25'):
  • 5 Burpees OTB
  • 10 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
  • 15 Front Squats @45/30 Kg. (100/65 lbs.)
  • 20 V Sit-Ups
  • 25 Double Unders/Tuck Jumps
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • Alt.Leg Raises

 

giovedì 1 giugno 2023

Circuit Training 01.06.2023

WARM UP
4 giri di:

  • 5 Reverse Burpees
  • 10 Crunches Completi
  • 15 Plank Jacks

METCON
EMOM 20' di:
  • Minuti DISPARI: 22 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • Minuti PARI: 22 V Sit-Ups

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

CORE WORK
4 giri di:
  • 30" Star V-Ups
  • 30" Russian Twists
  • 30" Hollow Hold