Circuit Training 31.07.2023

WARM UP
3 giri di:

• 30 Clapping Jacks
• 20 Air Squats
  
• 10 Hollow Kicks
  

 

METCON
2 giri di (TIME CAP 10' PER GIRO):

• 50 Sit-Ups
• 50 Push-Ups
• 50 Toes To Bars
• 50 Double Unders (x2 Singles)

5' di pausa tra un round e l'altro.

 

CORE WORK

3 giri di:

• 1' Crunches
• 1' Reverse Crunches
  
• 1' Plank Hold 

 

Circuit Training 29.07.2023

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 20 Glute Bridges
  
• 20 Crunches
  

METCON
E2MOM (10 giri - 20' totali):

• 30 Double Unders/Tuck Jumps
  
• 20 Affondi Alternati
• 10 KB One Arm Snatches (5 per braccio) @24/16 Kg. (53/35 lbs.)
  

CORE WORK

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

• Russian Twists
  
• Sit-Ups

 

Circuit Training 28.07.2023

WARM UP
3 giri di:

• 1' Single Unders
• 30" Shoulder Taps
• 30" Plank Hold

METCON
AMRAP 20' di:

• 1 Burpee
• 2 Air Squats
• 3 Push-Ups HR
• 4 Sit-Ups

CORE WORK
3 giri di:

• 1' Toes To Bars
• 1' Russian Twists
• 1' Double Unders
• 1' Riposo

 

Circuit Training 27.07.2023

WARM UP
4 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
• 10 Mountain Climbers (Dx+Sx=1)
• 10 Sit-Ups

METCON
TEAM WOD (TIME CAP 40′ – gli atleti si suddividono le ripetizioni)

• 120 Cal ASSAULT BIKE
• 100 Burpees
• 150 Push-Ups HR
• 400 Single Unders
  
• 200 Sit-Ups 
• 250 Air Squats
• 150 Cal ROW

CORE WORK
3 giri (40″ lavoro – 20″ pausa)

• Jumping Jacks
• Crunches
• Flutter Kicks

 

Circuit Training 26.07.2023

WARM UP
3 giri:

• 25 Jumping Jacks
• 15 Air Thrusters
• 5 Burpees

METCON
AMRAP 18' di:

• 5 Burpees
  
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

 

Circuit Training 25.07.2023

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
  
• 15 Superman
  
• 10 Alt. Leg Raises
  

METCON

• 50 Russian Twists (Dx+Sx=1)
  
• 6 giri di:
  
  • 20 Jumping Lunges (Dx+Sx=1)
    
  • 15 V Sit-Ups
    
  • 10 Push-Ups HR
    
• 50 Russian Twists (Dx+Sx=1)

CORE WORK

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

• Sit-Ups
  
• Pinguini

 

Circuit Training 24.07.2023

WARM UP
AMRAP 8' di:

• 20 Double Unders
• 20 Sit-Ups

METCON
2 giri:

AMRAP 6' di:

• 7 Toes To Bars
• 14 KB Ground To OverHeads @24/16 Kg. (53/35 lbs.)
• 21 Push-Ups HR
  

RIPOSO 2'

Nel secondo giro si parte da dove è terminato il primo.

CORE WORK

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

• V Sit-Ups
• Reverse Crunches

 

Circuit Training 22.07.2023

WARM UP
3 giri di:

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

METCON
AMRAP 18' di:

• 5 Burpees
  
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups
  

CORE WORK

3 giri di:

• AMRAP 2' di:
  • 10 Alt. V-Ups
    
  • 10 Leg Raises
• 1' Riposo
  

Circuit Training 21.07.2023

WARM UP
3 giri di:

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

METCON
AMRAP 15' di:

• 5 Jumping Lunges (Dx+Sx=1)
  
• 10 Push-Ups
• 15 V Sit-Ups
  

CORE WORK

3 giri di:

• AMRAP 2' di:
  • 10 Sit-Ups
  • 10 Leg Raises
• 1' Riposo

 

Circuit Training 20.07.2023

WARM UP
4 giri di:

• 10 Air Squats
  
• 10 Push-Ups
  
• 10 Russian Twists (Dx+Sx=1)
  

METCON
E2MOM (10 giri - 20' totali):

• 25 Sit-Ups
  
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  

CORE WORK

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

• Flutter Kicks
  
• Reverse Plank Hold

 

Circuit Training 19.07.2023

WARM UP
3 giri:

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

METCON
AMRAP 18':

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 Push-Ups HR
• 25 Sit-Ups
• 30 Double Unders/Tuck Jumps
  

CORE WORK

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

• Hollow Kicks
  
• Crunches

 

Circuit Training 18.07.2023

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Squats
  
• 20 Leg Raises
  

METCON
5 giri (TIME CAP 20'):

• 5 (per braccio) KB One Arm Snatches @24/16 Kg. (53/35 lbs.)
• 10 Toes To Bars
• 15 Sit-Ups
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  

CORE WORK

6 giri di:

• 30" Flutter Kicks
  
• 30" Crunches Completi
  
• 30" Plank Hold

 

Circuit Training 17.07.2023

WARM UP
3 giri di:

• 10 Affondi Alternati
• 10 Air Thrusters
• 10 Sit-Ups-Ups

METCON
50-40-30-20-10 ripetizioni (TIME CAP 30') di:

• Front Squats @30/20 Kg. (65/45 lbs.)
• V Sit-Ups
• Push-Ups HR
• Russian Twists (Dx+Sx=1)

CORE WORK

4 giri (45" lavoro - 15" pausa) di:

• Plank Hold
• Hollow Kicks
• Crunches

 

Circuit Training 15.07.2023

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 14.07.2023

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
• 15 Air Squats
  
• 10 Superman
  

METCON
5 giri di (TIME CAP 20'):

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 10 Toes To Bars
  
• 10 Pull-Ups/Ring Rows
  
• 10 Burpees 
• 25 Double Unders/Tuck Jumps
  

 

CORE WORK

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

• Plank Hold
  
• Reverse Plank Hold

 

Circuit Training 13.07.2023

WARM UP
3 giri di:

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

METCON
3 giri (TIME CAP 20') di:

• 30 Double Unders (x3 singles) 
• 20 Push Presses @40/27,5 Kg. (90/60 lbs.)
  
• 40 Air Squats 
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 10 Toes To Bars
  
• 20 Push-Ups HR
  

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups 

 

Circuit Training 12.07.2023

WARM UP
3 giri di:

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

METCON
TIME CAP 20':

• LADDER 10-1 di:
  • KB American Swings @24/16 Kg. (53/35 lbs.) 
  • Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
  • Clean @40/27,5 Kg. (90/60 lbs.)
• 20 Burpees
  

 

CORE WORK

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

• Plank Hold
  
• Mountain Climbers

 

Circuit Training 11.07.2023

WARM UP

3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
• 10 Santana Push-Ups
• 20 Jumping Jacks

STRENGHT

• 5x5 DEADLIFTS

METCON
EMOM 10' di:

• 5 Front Squats @50/35 Kg. (110/77 lbs.) 
• 10 Toes To Bars
  

CORE WORK

• 75 Crunches Completi
• 75 Russian Twists (Dx+Sx=1)
• 2' Plank Hold

 

Circuit Training 10.07.2023

WARM UP
3 giri di:

• 10 Jump Squats
• 10 Push-Ups
• 10 Sit-Ups

METCON
TEAM WOD (gli atleti si suddividono le ripetizioni)
5 giri di: (TIME CAP 30')

• 60 Double Unders/Tuck Jumps
  
• 30 KB Sumo Deadlift High Pulls @32/24 Kg. (70/53 pood) 
• 10 Pull-Ups/Ring Rows 
• 60 Sit-Ups 
• 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.)  (per gamba)
  
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

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

• Crunches
  
• Penguins

 

Circuit Training 08.07.2023

WARM UP
4 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Jumping Jacks

METCON
3 giri di
AMRAP 5':

• 3 Burpees
• 5 Thrusters @40/27,5 Kg. (90/60 lbs.)
  
• 7 Toes To Bars
  

1' di pausa tra i giri. Si riprende da dove ci si è fermati.

 

CORE WORK

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

• Hollow Hold
• Superman Hold

 

 

Circuit Training 07.07.2023

WARM UP
3 giri:

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

METCON
AMRAP 20':

• 5 Clean & Presses @50/30 mKg, (110/65 lbs.)
  
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 15 Sit-Ups
• 20 Double Unders/Tuck Jumps
  

 

CORE WORK

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

• Crunches
  
• Star V-Ups

 

Circuit Training 06.07.2023

WARM UP
4 giri:

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

METCON
AMRAP 15' di:

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 10 Box Jumps @60/50 cm. (24/20 in.) 
• 15 Sit-Ups

CORE WORK

LADDER 10-1 di (TIME CAP 10'):

• KB American Swings @16/12 Kg. (35/26 lbs.)
• Burpees

 

Circuit Training 05.07.2023

WARM UP
3 giri:

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

METCON
AMRAP 15' di:

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 10 Box Jumps @60/50 cm. (24/20 in.) 
• 15 Sit-Ups

CORE WORK

LADDER 10-1 di:

• KB American Swings @16/12 Kg. (35/26 lbs.)
• Burpees

 

Circuit Training 04.07.2023

WARM UP

3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 7 Hollow Kicks
• 4 Burpees

METCON

AMRAP 18' di:

• 3 Wall Climbs
• 5 (per braccio) KB Bent Over Rows @24/6 Kg. (53/35 lbs.)KB
  
• 8 Star V-Ups (Dx+Sx=1)
• 16 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)

CORE WORK
5 giri (30" ON - 30" OFF)

• Plank Hold
• Hollow Hold

 

Circuit Training 03.07.2023

WARM UP
4 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 10 Mountain Climbers (Dx+Sx=1)
• 10 Sit-Ups

METCON
AMRAP 15' di:

• 5 Burpees 
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 15 V Sit-Ups 
• 20 Double Unders/Tuck Jumps
  

CORE WORK

3 giri (40" lavoro - 20" pausa)

• Jumping Jacks
  
• Crunches
• Flutter Kicks