Circuit Training 30.11.2023

WARM UP

4 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

STRENGHT

• 5x5 RING DIPS
  

METCON
TIME CAP 15':

• 10-20-30-40-50 KB SDHP @24/16 Kg. (55/35 lbs.)
• 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CORE WORK

TABATA (20" ON - 10" OFF x8 giri):

• Plank Hold
• V Sit-Ups

 

Circuit Training 29.11.2023

WARM UP
3 giri:

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

METCON
27-21-15-9 ripetizioni di:
(TIME CAP 20')

• Box Jump Overs @60/50 cm. (24/21 in.)
  
• V Sit-Ups
• KB Goblet Squats @24/16 Kg. (53/35 lbs.)
  

CORE WORK

• 50 Scissors Kicks
• 50 Russian Twists (Dx+Sx=1)
  
• 50 Sit-Ups

 

Circuit Training 28.11.2023

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON
AMRAP 18' di:

• LADDER (5 giri):
• 2-10 Front Squats @50/30 Kg. (110/65 lbs.)
• 4-20 V Sit-Ups
• 6-30 Push-Ups
• nel rimanente tempo AMRAP di:
• 5 Burpees
• 10 Toes To Bars

CORE WORK

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

• Plank Jacks
  
• Side Plank

 

Circuit Training 27.11.2023

WARM UP
3 giri:

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

METCON
3 giri (TIME CAP 20') di:

• 10 Burpees
• 20 Affondi con disco OH @20/15 Kg. (45/33 lbs.)
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
• 40 Push-Ups HR
• 50 Sit-Ups
  

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

• Crunches
• Plank Hold

 

Circuit Training 25.11.2023

WARM UP
3 giri di:

• 15 Plank Jacks
• 15 Sit-Ups
  
• 15 Shoulder Taps

METCON
AMRAP 15' di:

• 10 KB SDHP @32/24 Kg. (70/53 lbs.)
• 10 Toes To Bars
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 Front Squats @50/30 Kg. (110/65 lbs.)

CORE WORK

TABATA (20" ON - 10" OFF x 4 giri):

• Mountain Climbers
  
• Sit-Ups

 

Circuit Training 24.11.2023

WARM UP
3 giri di:

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

METCON
TIME CAP 20'
3 giri di:

• 30 Double Unders (x3 Singles)
• 20 Push Presses @40/25 Kg. (90/55 lbs.)
• 40 Air Squats
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 V Sit-Ups
  
• 15 Push-Ups HR
  

CORE WORK

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

• Plank Hold
  
• Star V-Ups

 

 

Circuit Training 23.11.2023

WARM UP
3 giri di:

• 5 Burpees
• 10 V Sit-Ups
• 15 Mountain Climbers (Dx+Sx=1)

METCON
EMOM 15' di:

• 1 Power Clean @50/35 Kg. (110/77 lbs.)
• 2 Handstand Push-Ups
• 3 Chin-Ups (no kipping)
• 4 Toes To Bars

CORE WORK

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

• Russian Twists
• Side Plank

 

Circuit Training 22.11.2023

WARM UP
4 giri di:

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

METCON

TEAM WOD (X2, gli altleti si alternano nei giri completi)
AMRAP 25' di:

• 5 Toes To Bars (x2 K2C)
• 10 Push-Ups HR
• 20 Double Unders (x3 Singles)

CORE WORK:

3 giri di:

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

Circuit Training 21.11.2023

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
6 giri di (TIME CAP 20'):

• 7 Hang Power Cleans @50/30 Kg. (110/65 lbs.)
• 14 Box Jumps @60/50 cm. (24/21 in.) (giro numero 1-2-3) o 14 Toes To Bars (giro numero 4-5-6) 
• 21 Push-Ups HR
• 28 Sit-Ups

CORE WORK

6 giri di:

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

  

Circuit Training 20.11.2023

WARM UP
4 giri di:

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

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta):

• 66 Double Unders (x2 Singles)
• 66 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 66 Push-Ups HR
  
• 66 Pull-Ups/Ring Rows
• 66 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 66 KB American Swings @24/16 Kg. (53/35 lbs.)
• 66 Toes To Bars/100 V Sit-Ups
  
• 66 Ball Slams @15/10 Kg. (33/22 lbs.)
• 66 Double Unders (x2 Singles)

CORE WORK

• 1' Crunches
• 1' Plank Hold
• 1' Russian Twists
• 1' Hollow Hold
• 1' Leg Raise Alt.
• 1' Plank Hold

Circuit Training 18.11.2023

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 10 KB Clean & Presses @16/12 Kg. (35/26 lbs.)
  
• 15 Jumping Lunges (Dx+Sx=1)
  
• 20 V Sit-Ups
  
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 17.11.2023

WARM UP

3 giri:

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

METCON

AMRAP 5' di:

• 5 Push Presses @40/25 Kg. (90/55 lbs.)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

2' RIPOSO

AMRAP 5' di:

• 10 Affondi con Disco (per gamba) @20/15 Kg. (45/33 lbs.)
• 5 Box Jumps @60/50 cm. (24/21 in.)

2' RIPOSO
AMRAP 5' di:

• 5 Ball Slams @15/10 Kg. (33/22 lbs.)
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

3 giri di:

• 25 Jumping Jacks
  
• 25 Russian Twists (Dx+Sx=1)
  
• 25 Hollow Kicks

Circuit Training 16.11.2023

WARM UP
3 giri di:

• 15 Air Squats
• 10 Sit-Ups
• 5 Plank To Push-Ups (Dx+Sx=1)

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 6 Wall Climbs
• Minuto 2: 9 Pull-Ups
• Minuto 3: 12 Burpees
• Minuto 4: 15 Toes To Bars (x2 K2C)
• Minuto 5: 18 KB American Swings @24/16 Kg. (53/35 lbs.)
• Minuto 6: 21 Double Unders (x3 Singles)

CORE WORK

3 giri di:

• 15 Alt. One Leg V Sit-Ups
• 15 Scissors Kicks
• 15 Crunches

Circuit Training 15.11.2023

WARM UP
3 giri di:

• 5 Push-Ups
• 10 Shoulder Taps
• 20 Mountain Climbers

METCON
3 giri di:
AMRAP 3′ di:

• 60 Double Unders/Tuck Jumps
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• MAX REPS Toes To Bars

2′ riposo tra i rounds. Il risultato è dato dalla somma dei TTB effettuati.

CORE WORK
TABATA (20″ lavoro – 10″ pausa x 8 giri)

• V Sit-Ups
• Plank To Push-Ups

Circuit Training 14.11.2023

WARM UP
3 giri di:

• 20 Jumping Jacks
• 20 Glute Bridges
• 20 Crunches

METCON
4 giri di (TIME CAP 20'):

• 40 Double Unders/100 Singles Unders 
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 10 Squat Cleans @40/27,5 Kg. (90/60 lbs.) 
• 10 Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

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

• Hollow Kicks
• Plank Hold

Circuit Training 13.11.2023

WARM UP
3 giri di:

• 10 Push-Ups
• 15 Leg Raises
• 20 Air Squats

METCON
EMOM di:

• 7 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 7 Burpees
• 7 Sit-Ups

Il minimo numero di giri è 10. Se non si riesce a stare nel minuto, si riposa quanto serve e si continua fino ad arrivare a 10 giri.

CORE WORK
4 giri di:

• 1' Crunches
• 1' Russian Twists
• 1' Plank Hold

Circuit Training 10-11.11.2023

WARM UP
3 giri:

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

METCON
5 giri di:
E3MOM (ogni 3'):

• 6 Burpees
• 12 Push-Ups HR
  
• 18 V Sit-Ups
• 24 Double Unders (72 Singles)
  

CORE WORK
4 giri di:

• 45" Russian Twists
  
• 45" Reverse Crunches
• 30" Plank Hold

 

Circuit Training 09.11.2023

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

• 5 Clusters @40/27,5 Kg. (90/60 lbs.) 
• 10 Pull-Ups/Ring Rows
  
• 15 Box Jumps @60/50 cm. (24/20 in.) 
• 30 Double Unders/75 Singles
  

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 08.11.2023

WARM UP
4 giri:

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

METCON
6 giri di (TIME CAP 20'):

• 40 Double Unders/100 Singles
• 10 KB Snatches a un braccio (per braccio) @16/12 Kg. (35/26 lbs.)
• 10 Toes To Bars

CORE WORK

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

• Wall Crunches
• Russian Twists

Circuit Training 07.11.2023

WARM UP
3 giri di:

• 5 Burpees
• 10 Plank Jacks
• 15 Jump Squats

METCON
AMRAP 15' di:

• 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 Walking Lunges @20/15 Kg. (45/33 lbs.)
• 10 Push-Ups HR

CORE WORK

4 giri di:

• 1' Crunches
• 1' Mountain Climbers
• 30" Riposo

Circuit Training 06.11.2023

WARM UP
3 giri di:

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

METCON
AMRAP 20' di:

• 5 Wall Climbs
• 10 Pull-Ups/Ring Rows
  
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  

CORE WORK

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

• Hollow Kicks
• Superman Holds

Circuit Training 04.11.2023

WARM UP
3 giri di:

• 5 Jump Squats
• 10 Plank To Push-Ups
• 15 Crunches

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 20 KB American Swings
• Minuto 2: 12 Burpees
• Minuto 3: 16 KB Goblet Squats
• Minuto 4: 24 Sit-Ups

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)

• Plank Hold
• Russian Twists

Circuit Training 03.11.2023

WARM UP
4 giri di:

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

METCON
TEAM WOD (team da 2, un giro completo a testa)
20 giri di (TIME CAP 25') di:

• 5 Pull-Ups
• 5 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 5 Toes To Bars
• 5 Deadlifts @80/50 Kg. (175/110 lbs.)

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

• Jumping Jacks
• Crunches
• Flutter Kicks

Circuit Training 02.11.2023

WARM UP
3 giri:

• 20 Clapping Jacks
• 15 Air Thrusters
• 10 Plank Jacks

METCON
SINGLE WOD 5 giri di (TIME CAP 20') di:
oppure
TEAM WOD (x2) AMRAP 25' di

• 10 Hang Power Cleans @40/27,5 Kg (90/60 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 40 Double Unders/100 Singles

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

• Crunches
• Hollow Kicks