Circuit Training 31.08.2023

WARM UP
3 giri di:

• 10 Push-Ups
• 15 Flutter Kicks
• 20 Jumping Jacks

METCON
LADDER 8-1-8 di (TIME CAP 20'):

• KB SDHP @32/24 Kg. (70/53 lbs.)
• Front Squats @50/30 Kg. (110/65 lbs.)
• Toes To Bars

CORE WORK

10 giri di:

• 30" Crunches
• 30" Reverse Crunches

 

Circuit Training 30.08.2023

WARM UP
3 giri di:

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

METCON
21-15-9 ripetizioni di:

• KB American Swings @32/24 Kg. (70/53 lbs.)) 
• Wall Ball Shots @10/8 Kg. (22/18 lbs.) 
• Toes To Bars

CORE WORK

5 giri (40" ON - 20" OFF)

• Plank Hold
  
• Alt. Leg Raises

 

Circuit Training 29.08.2023

WARM UP

3 giri di:

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

METCON

6 giri (TIME CAP 20') di:

• 30 Sit-Ups 
• 20 Push Presses @30/20 Kg. (65/45 lbs.)
  
• Burpees OTB
  

CORE WORK

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

• Hollow Kicks
• Crunches

 

Circuit Training 28.08.2023

WARM UP
4 giri di:

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

METCON
3 giri di (TIME CAP 20'):

• 10 Pull-Ups/Ring Rows
  
• 20 Lunges con bilanciere @40/27,5 Kg. (90/60 lbs.)
• 30 KB American Swings @24/16 Kg. (53/35 lbs.)
• 40 Sit-Ups
• 50 Push-Ups HR

CORE WORK

3 giri di:

• AMRAP 2' di:
• 10 Sit-Ups
• 10 Leg Raises
• 30" Pausa

Circuit Training 04.08.2023

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

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

• V Sit-Ups
• KB American Swings @24/16 Kg. (53/35 lbs.)
• Box Jumps @60/50 cm. (25/21 in.)

CORE WORK

6 giri di:

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

 

Circuit Training 03.08.2023

WARM UP
4 giri di:

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

METCON
4 giri di (TIME CAP 25'):

• 10 CLean & Presses @40/25 Kg. (90/55 lbs.)
  
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• 30 V Sit-Ups
• 40 Double Unders

CORE WORK

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

• Toes To Bars

 

Circuit Training 02.08.2023

WARM UP
3 giri di:

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

METCON
TIME CAP 18':

• 45 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
• 15 Toes To Bars
• 30 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 10 Toes To Bars
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 10 KB SDHP @24/16 Kg. (53/35 lbs.)
• 5 Toes To Bars
  

CORE WORK

5 giri (40" ON - 20" OFF)

• Plank Hold
  
• Alt. Leg Raises

 

Circuit Training 01.08.2023

WARM UP
4 giri di:

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

METCON
AMRAP 15' di:

• 5 Pull-Ups/Ring Rows
  
• 7 Push-Ups HR
  
• 9 Sit-Ups 
• * Push Press @50/30 Kg. (110/65 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.

CORE WORK

3 giri (40" lavoro - 20" pausa)

• Jumping Jacks
  
• Alt. V-Ups
  
• Flutter Kicks