Circuit Training 30.09.2023

WARM UP
4 giri di:

• 30 Jumping Jacks
• 10 Sit-Ups
• 10 Hollow Rocks

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 10 Reverse Burpees
• Minuto 2: 10 KB One Arm Side Bent Over @24/16 Kg. (53/35 lbs.)
  
• Minuto 3: 10 Jumping Lunges (Dx+Sx=1)
• Minuto 4: 25 Sit-Ups

CORE WORK

4 giri di:

• 30 Double Undes/Mountain Climbers
• 20 Russian Twists (Dx+Sx=1)

 

Circuit Training 29.09.2023

WARM UP
3 giri di:

• 10 Squat Jumps
• 10 Push-Ups HR
  
• 10 Russian Twists (Dx+Sx=1)

METCON
AMRAP 15' di:

• 10 Deadlifts @100/70 Kg. (220/155 lbs.)
  
• 10 Push-Ups HR
  
• 10 V Sit-Ups
  
• 10 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK

TABATA (20" ON - 10" OFF x 8 giri):

• Plank Hold
  
• Crossbody Toe Taps

 

Circuit Training 28.09.2023

WARM UP
4 giri di:

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

METCON
4 giri (TIME CAP 25') di:

• 10 Clean & Presses @40/25 Kg.
• 20 KB American Swings @24/16 Kg.
• 30 Sit-Ups
• 40 Double Unders
  

CORE WORK

4 giri di:

• 30" Crunches
• 30" Reverse Crunches
• 30" Hollow Hold

 

Circuit Training 27.09.2023

WARM UP
2 giri di:

• 20 Affondi Alternati
• 20 Reverse Sit-Ups
• 20 Glute Bridges

METCON
3 giri (TIME CAP 20') di:

• 27 Burpees
• 5 Squat Cleans @50/30 Kg. (110/65 lbs.)
• 20 Push-Ups HR
• 11 KB Snatches (per braccio) @16/12 Kg. (35/26 lbs.)

CORE WORK

3 giri di:

• 1' Russian Twists
  
• 1' Flutter Kicks
  
• 1' Superman

 

 

Circuit Training 26.09.2023

WARM UP
3 giri di:

• 15 Squat Jumps
  
• 10 Sit-Ups
• 5 Sprawls
  

METCON
AMRAP 15' di:

• 5 Push Presses @40/27,5 Kg. (90/60 lbs.) 
• 10 Front Squats @40/27,5 Kg. (90/60 lbs.) 
• 15 Push-Ups HR 
• 20 Sit-Ups

 

CORE WORK

3 giri di:

• 1' Crunches
  
• 1' Russian Twists
• 1' Double Unders

 

Circuit Training 25.09.2023

WARM UP
3 giri di:

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

METCON
TEAM WOD(x2)
6 giri di (TIME CAP 25'):

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 15 KB Sumo Deadlift High Pull @24/16 kg. (53/35 lbs.)
  
• 20 Toes To Bars 
• 25 Sit-Ups
  
• 30 Double Unders (x3 singles)

 

CORE WORK

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

• Plank Hold
  
• Reverse Plank Hold

 

Circuit Training 23.09.2023

WARM UP
3 giri di:

• 25 Double Unders
  
• 10 Affondi (Dx+Sx=1)
• 5 Sprawls

STRENGHT

• 5-2-2-2-2 FRONT SQUATS (Ogni 2")

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 10 Pull-Ups
• Minuto 2: 10 Burpees
• Minuto 3: 15 Toes To Bars (x2 K2C)
• Minuto 4: 15 Box Jumps @60/50 cm. (24/21 in.)
• Minuto 5: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 6: 20 KB SDHP @32/24 Kg. (70/53 lbs.)

CORE WORK

6 giri di (30" ON - 15" OFF):

• Hollow Kicks
• Scissors Kicks

 

Circuit Training 22.09.2023

WARM UP
3 giri di:

• 15 Clapping Jacks
  
• 15 Russian Twists (Dx+Sx=1)
  
• 15 Air Squats

METCON
AMRAP 5' di:

• 5 Hang Power Cleans & Press @45/27,5 Kg. (100/60 lbs.)
• 12 Toes To Bars

3' RIPOSO POI

AMRAP 5' di:

• 5 Box Jumps Over @60/50 cm. (25/21 in.)
• 12 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  

CORE WORK
"ANNIE"

50-40-30-20-10 ripetizioni di:

• Double Unders (x3 Singles)
• Sit-Ups

 

Circuit Training 21.09.2023

WARM UP
3 giri di:

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

METCON
AMRAP 15' di:

• 2 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 2 KB Goblet Squats @16/12 Kg. (35/26 lbs.)
  
• 2 Sit-Ups

Ogni giro si aggiungono 2 ripetizioni per esercizio.

CORE WORK

5 giri  (40" lavoro - 20" pausa)

• Rope Jumps
  
• Toes To Bars
• KB American Swings @16/12 Kg. (35/26 lbs.)

 

Circuit Training 20.09.2023

WARM UP
3 giri di:

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

SKILL

• 15' Lavoro su HANDSTAND HOLD, HSPU, HANDSTAND WALKING

METCON
AMRAP 15' di:

• LADDER 3-6-9-12-.... ripetizioni di:
  • Front Squats @40/27,5 Kg. (90/60 lbs.)
    
  • Toes To Bars

CORE WORK

AMRAP 10' di:

• 10 Sit-Ups
• 20 Double Unders

 

Circuit Training 19.09.2023

WARM UP
3 giri:

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

METCON
"HAPPY BIRTHDAY COACH"
TEAM WOD (x3)

• 57 Double Unders (x3 Singles)
• 57 KB American Swings @24/16 Kg. (53/35 lbs)
• 57 KB SDHP @24/16 Kg. (53/35 lbs)
• 57 Burpees
• 57 Med Ball Sit-Ups @15/10 Kg. (33/22 lbs.)
• 57 Affondi con disco @20/15 Kg. (45/33 lbs.) (Dx+Sx=1)
• 57 Tuck Jumps
  
• 57 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 57 Push-Ups HR

 

Circuit Training 18.09.2023

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
TEAM WOD (x2 gli atleti si dividono le ripetizioni)
4 giri (TIME CAP 25') di:

• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Inverted Burpees 
• 20 Toes To Bars
• 30 Double Unders/Tuck Jumps

CORE WORK

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

• Crunches
  
• Mountain Climbers

 

Circuit Training 15.09.2023

WARM UP
3 giri di:

• 20 Jumping Jack
• 15 Shoulder Taps
• 10 Affondi Laterali

STRENGHT

• 4x8 THRUSTERS (ogni 2')

METCON
AMRAP 15' di:

• 5 Push Presses @40/27,5 Kg. (90/60 lbs.) 
• 10 Pull-Ups/Ring Rows 
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 20 Sit-Ups

CORE WORK

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

 

Circuit Training 14.09.2023

WARM UP
4 giri di:

• 30 Jumping Jacks
• 10 Sit-Ups
• 10 Hollow Kicks

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 10 Inverted Burpees
• Minuto 2: 10 (per braccio) KB One Arm Side Bent Over @24/16 Kg. (53/35 lbs.)
  
• Minuto 3: 12 Jumping Lunges (Dx+Sx=1)
• Minuto 4: 25 Sit-Ups

CORE WORK

4 giri di:

• 30 Double Unders/Mountain Climbers
• 20 Russian Twists (Dx+Sx=1)

 

Circuit Training 13.09.2023

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Squat Jumps
  
• 15 Leg Raises
  

METCON
5 giri (TIME CAP 20') di:

• 15 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Toes To Bars
• 15 Burpees 
• 15 Double Unders (x 3 Singles)

CORE WORK

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

• Crunches Completi
  
• Deadbugs

 

Circuit Training 12.09.2023

WARM UP
3 giri:

• 15 Russian Twists (Dx+Sx=1)
  
• 10 Plank To Push-Ups
  
• 5 Sprawls
  

METCON
5 giri (TIME CAP 25') di:

• 10 KB Sumo Deadlift High Pulls @32/24 Kg. (70/53 lbs.)
• 20 OH Lunges with Plate @20/15 (45/33 lbs.)
• 30 Sit-Ups
• 40 Air Squats
• 50 Double Unders/Tuck Jumps
  

CORE WORK
3 giri di:

• 1' Crunches
• 1' Flutter Kicks

 

Circuit Training 11.09.2023

WARM UP
3 giri di:

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

STRENGHT

• 5x5 FRONT SQUATS

METCON
21-15-9 ripetizioni di (TIME CAP 12'):

• Hang Power Clean & Jerks @40/25 Kg. (90/55 lbs.)
• Pistol Squats (per gamba)

CORE WORK

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

• Hollow Kicks
• Crunches

 

Circuit Training 09.09.2023

WARM UP
3 giri di:

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

METCON
2 giri di (TIME CAP 15'):

• 10 Burpees
• 50 DB Squats @15/10 Kg. (33/22 lbs.)
• 10 Burpees
• 50 DB Reverse Lunges @15/10 Kg. (33/22 lbs.)
• 10 Burpees
• 50 DB Romanian Deadlifts @15/10 Kg. (33/22 lbs.)
• 10 Burpees
• 50 DB Glute Bridges @20/15 Kg. (45/33 lbs.)

 
CORE WORK
4 giri di (40" ON - 20" OFF):

• Flutter Kicks
  
• Plank Hold

 

Circuit Training 08.09.2023

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

• 10 Push Presses @40/30 Kg. (90/65 lbs.) 
• 10 Toes to Bars
  
• 10 Front Squats @40/30 Kg. (90/65 lbs.) 
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Plank Hold
• Reverse Plank Hold

 

Circuit Training 07.09.2023

WARM UP
4 giri di:

• 5 Burpees
  
• 10 Crunches
• 15 Air Squats
  

METCON
4 giri di (TIME CAP 20'):

• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 30 Push-Ups
• 15 Affondi alternati per gamba (30 totali)
• 30 V Sit-Ups
• 45 Double Unders (x2 Singles)

CORE WORK

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

• Star V-Ups

 

Circuit Training 06.09.2023

WARM UP

3 giri di:

• 5 Inchworms
• 10 Shoulder Taps (Dx+Sx=1)
  
• 15 Jump Squats
  

METCON
EMOM 10' di:

• 3 Power Cleans @50/30 Kg. (110/65 lbs.)
• 10 Push-Ups

3' RIPOSO POI

EMOM 10' di:

• 12 KB American Swings @24/16 Kg. (53/35 lbs.)
• 12 Air Squats

CORE WORK

3 giri di:

• 1' Plank Hold
• 1' Sit-Ups con disco @15/10 Kg. (35/25 lbs.)
• 1' Riposo

 

Circuit Training 05.09.2023

WARM UP
3 giri di:

• 25 Jumping Jacks
• 10 Roll-Ups
• 10 Star V-Ups (Dx+Sx=1)
  

STRENGHT

• 5x10 PUSH PRESSES

METCON
AMRAP 20':

• 3 Wall Climbs 
• 6 Pull-Ups/Ring Rows
• 15 Toes To Bars

CORE WORK

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

• Hollow Hold
• Side Plank (4 intervalli per lato)

 

Circuit Training 04.09.2023

WARM UP

4 giri:

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

METCON

10 giri (TIME CAP 25'):

• 10 Burpees
• 10 V Sit-Ups
• 10 Air Squats su Med Ball
  
• 10 Push-Ups HR
  

CORE WORK

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

• Plank Hold
  
• Pinguini

 

Circuit Training 01.09.2023

WARM UP

• 15' RISCALDAMENTO SPECIFICO

METCON
AMR(eps)AP 5 giri (30" ON - 30" OFF) di:

• Pull-Ups
• Bench Presses @50/30 Kg. (110/65 lbs.)
• Toes To Bars
• Front Squats @50/30 Kg. (110/65 lbs.)

CORE WORK

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

• Push-Ups
• V Sit-Ups