Circuit Training 31.10.2023

WARM UP
4 giri:

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

METCON
EMOM 16' (4 rounds totali):

• Minuto 1: 15 Box Jumps @60/50 cm. (24/20 in.)
• Minuto 2: 10 Inverted Burpees
• Minuto 3: 5 Curtis P. @40/25 Kg. (90/55 lbs.)
• Minuto 4: Riposo

CORE WORK

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

• Flutter Kicks
• Plank Hold

Circuit Training 30.10.2023

WARM UP
3 giri di:

• 30" Rope Jumps
  
• 30" Air Squats
• 30" Sit-Ups
• 30" Push-Ups

METCON
AMRAP 17' di:

• 5 Burpees Over The Bars
• 10 Thrusters @40/27.5 Kg. (90/60 lbs.)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Affondi Alternati con disco OH @20/15 Kg. (45/33 lbs.)

CORE WORK
3 giri di:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank Hold
  

Circuit Training 28.10.2023

WARM UP
4 giri di:

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

METCON
EMOM 20' (5 giri totali) di:

• Minuto 1: 10 Reverse Burpees
• Minuto 2: 10 KB One Arm Side Bent Overs @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 Unders/Mountain Climbers (Dx+Sx=1)
• 20 Russian Twists (Dx+Sx=1)

Circuit Training 27.10.2023

WARM UP
3 giri di:

• 5 Tuck Jumps
• 10 Plank Jacks
  
• 15 Sit-Ups
  

METCON
TEAM WOD (team da 2, gli atleti si alternano gli esercizi)
AMRAP 15':

• 9 Power Cleans
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 21 Sit-Ups
  

RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 45/25 Kg. (100/55 lbs.)

CORE WORK

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

• Crossbody Toe Taps
• V Sit-Ups

Circuit Training 26.10.2023

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
3 giri di: (TIME CAP 20'):

• 50 Double Unders/Tuck Jumps (x3 Singles)
• 50 KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 20 Toes To Bars

CORE WORK

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

• Hollow Kicks
• Russian Twists

Circuit Training 25.10.2023

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

• 10 Toes To Bars
• 15 Wall Ball Shots @10/6 kg. (22/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders/75 Singles

CORE WORK

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

• Plank Hold
• Star V-Ups

Circuit Training 24.10.2023

WARM UP
3 giri di:

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

METCON
EMOM 15' di:

• 1 Wall Climb 
• 2 Squat Cleans @50/35 Kg. (110/77 lbs.) 
• 3 Pull-Ups/Ring Rows

CORE WORK

5 giri di:

• 1' Double Unders
• 1' Sit-Ups
• 1' Reverse Sit-Ups

Circuit Training 23.10.2023

WARM UP
3 giri di:

• 5 Sprawls
• 10 Shoulder Taps
• 15 Crunches

METCON
AMRAP 20' di:

• 20 Affondi con disco @20/15 Kg. (45/33 lbs.) 
• 20 KB American Swings @16/12 Kg. (35/26 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 20 Sit-Ups

CORE WORK

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

• Plank Hold
• Glute Bridges

Circuit Training 21.10.2023

WARM UP
3 giri di:

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

METCON
EMOM 18' (6 giri totali):

• Minuto 1: 10 Curtis P. con disco @15/10 Kg. (35/25 lbs.)
• Minuto 2: 15 Toes To Bars
• Minuto 3: 20 KB American Swings @24/16 Kg. (55/35 lbs.)

CORE WORK

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

• Hollow Hold
• Superman Hold

Circuit Training 20.10.2023

WARM UP
3 giri di:

• 10 Plank Jacks
• 10 Push-Ups
• 10 Sit-Ups

METCON
AMRAP 16' di:

• 5 Reverse Burpees
  
• 10 Burpees
  
• 15 Hollow Kicks
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 25 Mountain Climbers (Dx+Sx=1)
  

CORE WORK

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

• Plank Hold
• Hollow Hold
  
• Crunches completi

Circuit Training 19.10.2023

WARM UP
4 giri di:

• 5 Squat Jumps
  
• 10 Shoulder Taps (Dx+Sx=1)
  
• 15 Sit-Ups
  

METCON
TIME CAP 25':

• 4 giri di: 
  • 10 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.) 
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

• poi (senza riposo) 

• 3 giri di:
• 10 Toes To Bars
• 10 Box Jumps @60/50 cm. (25/21 in.) 
• 10 Push-Ups HR

• poi (senza riposo) 

• 35 Double Unders/100 Singles
• 50 Sit-Ups

CORE WORK
4 giri di (TIME CAP 4'):

• 6 V Sit-Ups
  
• 12 Russian Twists (Dx+Sx=1)
• 18 Crunches

Circuit Training 18.10.2023

WARM UP
3 giri di:

• 15 Push-Ups
• 10 Affondi per gamba
• 5 Sprawls

METCON
AMRAP 20':

• 10 KB American Swings @24/16 Kg. (53/35 pood) 
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 10 Toes To Bars
  
• 10 Push-Ups HR

CORE WORK

3 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 17.10.2023

WARM UP
3 giri di:

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

METCON
5-10-15-20-15-10-5 ripetizioni (TIME CAP 25') di:

• Push Presses @30/20 Kg. (65/45 lbs.) 
• V Sit-Ups 
• KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
• Pull-Ups/Ring Rows

CORE WORK

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

• Plank Hold
  
• Crossbody Toe Taps

Circuit Training 16.10.2023

WARM UP
3 giri:

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

METCON
TEAM WOD (x2)
6 giri (TIME CAP 30') di:

• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Box Jumps @60/50 cm. (24/21 in.)
• 20 Toes To Bars
• 15 Burpees
• 10 Inverted Burpees

 

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

• Crunches
• Plank Hold

 

Circuit Training 13.10.2023

WARM UP
3 giri di:

• 5 Sprawls
• 15 Hollow Kicks
• 25 Lateral Hops (Dx+Sx=1)
  

METCON
3 giri di:

• 1' V Sit-Ups
• 1' KB American Swings @16/12 Kg. (35/26 lbs.)
• 1' Burpees
• 1' Box Jumps @60/50 cm. (24/20 in.)
• 1' Russian Twists con disco @10/5 Kg. (22/11 lbs.)
• 1' Double Unders/Tuck Jumps (x3 Singles)
• 1' Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK

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

• Plank Hold
• Alt. Leg Raises

 

Circuit Training 12.10.2023

WARM UP
3 giri di:

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

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
3 giri di:

• 1' Plank Hold
  
• 1' V Sit-Ups
• 1' Russian Twists

 

Circuit Training 11.10.2023

WARM UP
3 giri di:

• 15 Air Squats
  
• 15 Leg Raises
  
• 15 Shoulder Taps
  

METCON
AMRAP 15' di:

• 3 Wall Climbs
• 6 One Arm KB Snatches (per braccio)
• 9 OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  
• 12 Toes To Bars

RX'D =  KB @24/16 Kg. (53/35 lbs.)
SCALED = KB @16/12 Kg. (35/27 lbs.)

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

• Plank Hold
• Crunches
• Double Unders

 

Circuit Training 10.10.2023

WARM UP
4 giri di:

• 10 Air Squats
• 10 Affondi Laterali Alternati
• 10 Superman
• 10 Mountain Climbers (Dx+Sx=1)
  

METCON
AMRAP 20' di:

• 1 Burpee (+1 ripetizione ogni giro completato) 
• 2 Push-Ups (+2) 
• 3 Sit-Ups (+3) 
• 4 Jumping Lunges (+4)

CORE WORK

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

• Hollow Hold
• Crunches

 

Circuit Training 09.10.2023

WARM UP
3 giri di:

• 15 Mountain Climbers
• 15 Crunches
• 15 Air Squats

METCON
TEAM WOD (x2)
AMRAP 20' di:

• 5 Thrusters @45/30 Kg. (100/66 lbs.)
• 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• 15 Push-Ups HR
  
• 20 V Sit-Ups
• 25 Double Unders (x3 Singles)

CORE WORK

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

• Crunches
• Reverse Crunches

 

Circuit Training 07.10.2023

WARM UP
3 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
• 30 Sit-Ups
• 40 Alt Lunges (Dx+Sx=2)

CORE WORK

4 giri (40" lavoro - 20" pausa x 8 giri)

• Flutter Kicks
• Plank Hold

 

Circuit Training 06.10.2023

WARM UP
3 giri di:

• 30 Rope Jumps
• 20 Crunches
• 10 Affondi
  

METCON
AMRAP 16' di:

• 23 Double Unders (x2 Singles)
• 20 V Sit-Ups
• 10 Pull-Ups/Ring Rows
• 6 Front Squats @40/27,5 Kg. (90/60 lbs.)
  

CORE WORK
5 giri di:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank Hold

 

Circuit Training 05.10.2023

WARM UP
3 giri di:

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

METCON
AMRAP 15' di:

• 1 (per braccio) KB One Arm Snatch @24/16 Kg. (53/35 lbs.) (+1 rep ogni giro)
• 2 Pull-Ups (+2 reps)
• 3 Toes To Bars (+3 reps)
• 4 KB SDHP  @24/16 Kg. (53/35 lbs.) (+4 reps)

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups 

 

Circuit Training 04.10.2023

WARM UP
3 giri:

• 5 Inchworms
• 10 Push-Ups
• 15 Shoulder Taps

METCON
3 giri (TIME CAP 18') di:

• 50 Jumping Jacks
• 40 Alt. Lunges
• 30 Hollow Kicks
• 20 KB SDHP @32/24 Kg. (70/53 lbs.)
• 10 Toes To Bars
  

CORE WORK

• 50 Scissors Kicks
• 100 Russian Twists
• 50 Sit-Ups

 

Circuit Training 03.10.2023

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
WOD-VERSARY
3 giri (TIME CAP 30') di:

• 3 Squat Cleans @50/30 Kg. (110/65 lbs.)
• 10 American Swings @24/16 Kg. (53/35 lbs.) 
• 20 Push-Ups HR
• 22 Med Ball Sit-Ups @10/6 Kg. (22/14 lbs.)
• 3 Push Presses @50/30 Kg. (110/65 lbs.)
• 10 Toes To Bars
• 20 Alt. Jumping Lunges
• 23 Double Unders (x3 Singles)
  

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 02.10.2023

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Crunches
• 15 Glute Bridges
  

METCON 

AMRAP 20' di:

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 10 KB One Arm Snatches (5 per braccio)
  
• 10 Burpees
  

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/26 lbs.)

 

CORE WORK

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

• Sit-Ups