Circuit Training 23.12.2023

WARM UP
4 giri di:

• 30 Jumping Jacks
• 10 Crunches
• 10 Hollow Rocks

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

• Front Squats @60/35 Kg. (135/80 lbs.)
• Toes To Bars
• Deadlifts @90/50 (200/110 lbs.)
• Ball Slams @15/10 Kg. (33/22 lbs.)

CORE WORK

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

• Sit-Ups con disco @10/5 Kg. (22/11 lbs.)
• Alt Leg Raises

 

Circuit Training 22.12.2023

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 3 Wall Climbs
• 6 One Arm KB Snatches (per braccio)
• 9 OH Lunges con disco @20/15 Kg. (35/25 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 21.12.2023

WARM UP
4 giri di:

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

METCON
AMRAP 15' di:

• 9 KB SDHP @32/24 Kg. (75/53 lbs.) 
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 9 Toes To Bars

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

• 9 KB SDHP @32/24 Kg. (75/53 lbs.) 
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 9 Toes To Bars

CORE WORK

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

• Russian Twists
• Hollow Hold

 

 

Circuit Training 20.12.2023

WARM UP
3 giri di:

• 10 Mountain Climbers
• 10 Shoulder Taps
• 10 Russian Twists

METCON
AMRAP 20':

• 40 Double Unders/100 Singles
• 20 Box Jumps @60/50 cm. (24/20 in.) (x2 Step-Ups)
  
• 10 Toes To Bars (x2 V Sit-Ups)
  
• 5 Push Presses @50/30 Kg. (110/65 lbs.)

 

CORE WORK

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

• Hollow Kicks
• Pinguini

 

Circuit Training 19.12.2023

WARM UP
3 giri:

• 5 Inchworms
• 10 Squat Jumps
  
• 15 Shoulder Taps (Dx+Sx=1)
  

METCON
AMRAP 18' :

• 10 Wall Ball Shots @10/6 Kg. (20/14 lbs.) 
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups 
• 25 Double Unders (x3 Singles)

CORE WORK

• 50 Flutter Kicks
• 50 Russian Twists (Dx+Sx=1)
  
• 50 Hollow Kicks

 

 

Circuit Training 18.12.2023

WARM UP

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

• Air Thrusters
  
• Mountain Climbers
  

 

METCON
6 giri (TIME CAP 25') di:

• 5 Burpees 
• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
• 20 V Sit-Ups 
• 25 Double Unders (x3 Singles)

 

CORE WORK

4 giri di:

• 20 Alt. Rear Lunges
  
• 15 Penguins
  
• 10 Superman

 

Circuit Training 16.12.2023

WARM UP
3 giri di:

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

METCON
"HAPPY B.DAY BENNY"
4 giri di (TIME CAP 20'):

• 16 Toes To Bars
• 12 KB SDHP @32/24 Kg. (70/53 lbs.)
  
• 20 Affondi posteriori con disco @20/15 Kg. (45/35 lbs.)
• 08 Burpees

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

 

 

 

Circuit Training 15.12.2023

WARM UP
3 giri di:

• 30 Rope Jumps
• 20 Crunches Completi
  
• 10 Push-Ups

METCON
4 giri  (TIME CAP 20') di:

• 10 Hang Power Cleans @40/25 Kg. (90/55 lbs.) 
• 15 Toes To Bars
  
• 20 KB American Swings @16/12 Kg. (35/26 lbs.) 
• 25 Double Unders (x3 Singles)

CORE WORK
5 giri di:

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

 

Circuit Training 14.12.2023

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2, un giro completo a testa, il compagno aspetta che finisca):
8 giri ciascuno (TIME CAP 20') di:

• 10 Push Presses @45/30 Kg. (100/65 lbs.)
• 10 Toes To Bars

CORE WORK

3 giri  (40" lavoro - 20" pausa)

• Rope Jumps
  
• V Sit-Ups
  
• KB American Swings @16/12 Kg. (35/26 lbs.)

 

 

Circuit Training 13.12.2023

WARM UP

3 giri di:

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

METCON
EMOM 20' di:

• 5 Toes To Bars (SUB 15 Sit-Ups)
• 10 Push-Ups
• 15 Air Squats

CORE WORK

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

• Plank Hold

 

Circuit Training 12.12.2023

WARM UP
4 giri di:

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

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 20' di:

• 10 Burpees Box Jumps @60/50 cm. (24/21 in.)
• 16 Front Squats @40/25 Kg. (90/55 lbs.)
• 22 V Sit-Ups

CORE WORK

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

• Hollow Kick
• Push-Ups

 

Circuit Training 11.12.2023

WARM UP
3 giri di:

• 25 Jumping Jacks
• 20 Alt. Leg Raises
• 10 Roll-Ups

METCON
10 giri di (TIME CAP 20'):

• 10 Burpees
• 10 Push-Ups HR
  
• 10 Sit-Ups
• 10 Air Squats

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

• Double Unders
• V Sit-Ups

 

Circuit Training 07.12.2023

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:

• 7 Toes To Bars
  
• 20 KB One Arm Bent Over Row (10 per braccio) @24/16 Kg. (53/35 lbs.)
• 7 Toes To Bars
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 7 Toes To Bars
• 20 KB Goblet Squat @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups 

 

 

Circuit Training 06.12.2023

WARM UP
3 giri:

• 10 Mountain Climbers
• 10 Shoulder Taps
• 10 Russian Twists

METCON
TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio)
AMRAP 14' di:

• 7 Box Jumps @60/50 cm. (24/21 in.)
• 7 Burpees
• 7 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Hollow Kicks
• Pinguini

 

Circuit Training 05.12.2023

WARM UP
3 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
• 10 Alt Leg Raises (Dx+Sx=1)
• 10 One Leg Glute Bridges (Dx+Sx=1)

METCON
8 giri (TIME CAP 30') di :

• 8 Deadlifts @40/25 Kg. (90/55 lbs.)
• 8 Hang Power Cleans @40/25 Kg. (90/55 lbs.)
• 8 Thrusters @40/25 Kg. (90/55 lbs.)
• 8 Push-Ups mani sul bilanciere
  

CORE WORK

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

• Double Unders
• Toes To Bars
  

Circuit Training 04.12.2023

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Russian Twists
• 10 Shoulder Taps

METCON
TEAM WOD (x2)
AMRAP 20' di:

• 5 Push Presses @50/30 Kg. (100/65 lbs.) Kg.
• 10 Toes To Bars
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 20 OH Walking Lunges con disco @20/15 Kg. (45/33 lbs.)
• 30 Double Unders/Tuck Jumps
  

CORE WORK

3 giri di:

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

 

Circuit Training 02.12.2023

WARM UP
3 giri di:

• 10 Push-Ups
• 20 Affondi Alternati
  
• 30 Glute Bridges
  

METCON
4 giri (TIME CAP 20') di:

• 10 Front Squat @45/30 Kg. (100/65 lbs.) 
• 10 Box Jumps @60/50 cm. (24/20 in.)
  
• 10 Burpees
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  

 

CORE WORK

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

• Crunches Completi
  
• Russian Twists

 

Circuit Training 01.12.2023

WARM UP

3 giri di:

• 20 Jumping Jacks
• 15 Sit-Ups a gambe tese
• 10 Shoulder Taps

METCON
4 giri di (TIME CAP 25'):

• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 15 Toes To Bars
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 15 Push-Ups HR
• 30 Double Unders (x3 Singles)
  

CORE WORK

• 50 Flutter Kicks
• 100 Crunches Completi
• 50 Sit-Ups