Circuit Training 30.12.2024

WARM UP
3 giri:

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

METCON
TEAM WOD (x2, gli atleti si alternano i giri completi):

• AMRAP 12':
  • 5 Front Squats @50/30 Kg. (110/65 lbs.)
  • 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  • 15 Mountain Climbers (Dx+Sx=1)
• 3' RIPOSO
• AMRAP 6':
  • 4 Hang Power Cleans @50/30 Kg. (110/65 lbs.)
  • 8 Push-Ups HR
    
• 2' RIPOSO
• AMRAP 3':
• 3 Burpees
• 7 Sit-Ups

 

CORE WORK

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

• Crunches
  
• Star V-Ups

Circuit Training 23.12.2024

WARM UP
4 giri di:

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

METCON
AMRAP 20' di:

• 5 Burpees OTB
• 7 Thrusters @40/25 Kg. (90/55 lbs.)
• 9 KB SDHP @24/16 Kg. (53/35 lbs.)
• 11 Push-Ups HR
• 13 Sit-Ups

CORE WORK

4 giri di:

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

Circuit Training 20.12.2024

WARM UP
4 giri di:

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

METCON
TEAM WOD (gli atleti si alternano negli esercizi)
6 giri di: (TIME CAP 20')

• 7 Pull-Ups 
• 7 Burpees 
• 7 Box Jumps @60/50 cm. (25/21 in.) 
• 7 Toes To Bars
• 7 Push-Ups HR
• 7 Thrusters @40/27,5 (90/60 lbs.) 
• 7 KB American Swing @24/16 Kg. (53/35 lbs.)

CORE WORK

4 giri di:

• 30" Crunches
• 30" Russian Twists
• 30" Jumping Jacks

Circuit Training 19.12.2024

WARM UP
3 giri:

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

METCON
AMRAP 18':

• 5 Pull-Ups 
• 10 Toes To Bars 
• 15 Wall Ball Shots@10/6 Kg. (22/14 lbs.) 
• 20 OH Lunges with plate @20/15 Kg. (45/33 lbs.)

CORE WORK

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

• Hollow Kicks
  
• Crunches

Circuit Training 18.12.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

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

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

• Crunches
  
• Mountain Climbers

Circuit Training 17.12.2024

WARM UP
3 giri di:

• 15 Push-Ups
• 10 Shoulder Taps (Dx+Sx=1)
  
• 5 Sprawls
  

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
AMRAP 25' di:

• 40 Pull-Ups
• 20 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 40 V Sit-Ups
• 20 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 40 Push-Ups

CORE WORK

4 giri:

• 1' Crunches Completi
  
• 1' Plank Hold

Circuit Training 16.12.2024

WARM UP
4 giri di:

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

METCON
AMRAP 20' di:

• 9 Burpees OTB
• 15 Front Squats @40/25 Kg. (90/55 lbs.)
• 21 V Sit-Ups

CORE WORK

4 giri di:

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

Circuit Training 13.12.2024

WARM UP
4 giri:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
4 giri (TIME CAP 20'):

• 30 Double Unders (x3 Singles) 
• 20 KB Sumo Deadlift High Pulls @24/16 (53/35 lbs.)
• 10 Strict Pull-Ups/Ring Rows 
• 30 Sit-Ups 
• 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.) 
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

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

• Russian Twists
  
• Plank Hold

Circuit Training 12.12.2024

WARM UP
3 giri di:

• 20 Single Unders
• 20 Air Thrusters
• 15 Sit-Ups

METCON
AMRAP 20' di:

• 1 Inverted Burpees (+1 rep ogni giro)
• 2 Alt Pistol Squats (+2 reps)
• 3 KB American Swings @24/16 Kg. (53/35 lbs.)(+3 reps)
• 4 Sit-Ups (+4 reps)

Ogni 4' (partendo da 0'00") eseguire 20 Push-Upss.

CORE WORK

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

• Russian Twists
• Plank Hold

Circuit Training 11.12.2024

WARM UP
4 giri di:

• 30 Single Rope Jumps
• 20 Sit-Ups
• 15 Push-Ups

METCON
50 Double Unders/Tuck Jumps

4 giri di:

• 10 Burpees
• 15 Ball Slams @15/10 Kg. (33/22 lbs-)
• 20 KB Sumo Dealift High Pulls @24/16 Kg. (53/35 lbs.)
• 25 Sit-Ups

50 Double Unders/Tuck Jumps

CORE WORK
4 giri di:

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

Circuit Training 10.12.2024

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 15 Air Squats
  
• 20 Jumping Jacks
  

METCON
TEAM WOD A (x2):
AMRAP 10' di:

• 30" Box Jumps @60/50 cm. (24/20 in.) (Partner A) 
• 30" Box Jumps @60/50 cm. (24/20 in.)  (Partner B)

Se non si ha un compagno si lavora per 30" e si riposa per i successivi 30".

TEAM WOD B (x2):

• 50 Ring Rows
• 100 Toes To Bars
• 150 Push-Ups HR
• 200 OH Affondi con disco @20/15 Kg. (45/33 lbs.)

 

CORE WORK

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

• Russian Twists
  
• Alt.Leg Raises

Circuit Training 09.12.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio)
3 giri (a testa) di (TIME CAP 25'):

• 5 Clean & Presses @50/35 Kg. (110/80 lbs.)
• 10 KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 15 Toes To Bars
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 25 V Sit-Ups

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 06.12.2024

WARM UP
3 giri di:

• 10 Air Squats
• 15 Crunches
• 20 Jumping Jacks

METCON
10 giri di (TIME CAP 20'):

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 10 Push-Ups 
• 15 V Sit-Ups

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 05.12.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Air Squats
• 10 Sprawls

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)

• 50 Toes To Bars
• 100 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 150 KB SDHP @24/16 Kg. (53/35 lbs.)
• 200 Double Unders/Tuck Jumps

CORE WORK

3 giri di:

• 30 Crunches
• 30 Russian Twists (Dx+Sx=1)

Circuit Training 04.12.2024

WARM UP

4 giri:

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

METCON

EMOM 10' di: 

• 5 Push Presses @40/27,5 Kg. (90/60 lbs.) 
• 5 Burpees  

POI (4' RIPOSO) 

EMOM 10' di: 

• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Push-Ups HR 

CORE WORK

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

• Plank Hold
  
• Pinguini

Circuit Training 03.12.2024

WARM UP
3 giri di:

• 10 Crossbody Toe Taps
• 10 Shoulder Taps
• 10 Russian Twists

METCON
5 giri (TIME CAP 22'):

• 10 (per braccio) KB One Arm Bent Over Row @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups 
• 10 Burpees
• 20 OH Lunges @20/15 Kg. (45/33 lbs.) 
• 10 Toes To Bars
  
• 20 Push-Ups HR

CORE WORK

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

Circuit Training 02.12.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Affondi Alternati
• 10 Sprawls

METCON
TEAM WOD (team da 2, gli atleti si alternano negli esercizi)
AMRAP 20' di:

• 10 Ring Rows
• 20 V Sit-Ups
• 30 Double Unders (75 Singles)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs,)
• 10 Burpees

CORE WORK

5 giri di:

• 30 Crunches
• 30 Russian Twists (Dx+Sx=1)

Circuit Training 29.11.2024

WARM UP
4 giri di:

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

METCON
6 giri di (TIME CAP 20'):

• 10 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Push-Ups HR
• 30 Sit-Ups
• 40 Double Unders/100 Singles

CORE WORK

3 giri di:

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

Circuit Training 28.11.2024

WARM UP
3 giri di:

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

METCON
AMRAP 9' di:

• 10 Ring Rows
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

NO REST

AMRAP 9' di:

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 V Sit-Ups

CORE WORK

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

• Crossbody Toe Taps
• Crunches

Circuit Training 27.11.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON

AMR(eps)AP di (4 giri):

• 1' Bench Press @40/25 Kg. (90/55 lbs.)
• 1' Toes To Bars
• 1' Double Unders (Singles /3)
• 1' Pull-Ups
• 1' Riposo

CORE WORK

6 giri di:

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

Circuit Training 26.11.2024

WARM UP
5 giri di:

• 5 Push-Ups
  
• 10 Air Squats
  
• 15 Sit-Ups
  

METCON
EMOM 20' (4 giri totali):

• Minuto 1: 10 Burpees
• Minuto 2: 15 Toes To Bars
• Minuto 3: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• Minuto 4: 25 V Sit-Ups
• Minuto 5: 30 Push-Ups

CORE WORK

5 giri di:

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

Circuit Training 25.11.2024

WARM UP
3 giri di:

• 15 Plank Jacks
• 15 Sit-Ups
  
• 15 Shoulder Taps (Dx+Sx=1)

METCON
TEAM WOD (gli atleti si alternano esercizi)
AMRAP 20' di:

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

CORE WORK

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

• Mountain Climbers
  
• Sit-Ups

Circuit Training 22.11.2024

WARM UP
3 giri di:

• 5 Tuck Jumps
• 10 Plank Jacks
  
• 15 Russian Twists (Dx+Sx=1)
  

METCON
EMOM 15':

• 5 KB SDHP @24/16 Kg. (53/35 lbs.)
• 5 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 10 Sit-Ups

CORE WORK

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

• Penguins
• V Sit-Ups

Circuit Training 21.11.2024

WARM UP
3 giri di:

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

METCON
OGNI 3'(RX'D) o 4' (SCALED) (per 5 giri) eseguire:

• 6 Burpees
• 12 Toes To Bars/Knee To Elbows
• 18 Push-Ups
• 24 V Sit-Ups

 

CORE WORK

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

• Plank Hold
  
• Crunches

Circuit Training 20.11.2024

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 15 Air Squats
  
• 20 Jumping Jacks
  

METCON
5 giri di (TIME CAP 18'):

• 10 KB One Arm Snatches (Dx)
  
• 30 Sit-Ups
  
• 10 KB One Arm Snatches (Sx)
• 30 Affondi Alternati
  

RX'D = 16/12 Kg. (35/26 lbs.)
SCALED = 12/8 Kg. (26/18 lbs.)

CORE WORK

6 giri di (30" lavoro - 15" pausa)

• Plank Hold
• Alt. Leg Raises

Circuit Training 19.11.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
5 giri di: (TIME CAP 25'):

• 10 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
• 15 Toes To Bars
• 20 Affondi con bilanciere @45/30 Kg. (100/65 lbs.)
• 25 Push-Ups

Un atleta esegue il primo esercizio, l'altro aspetta che finisca per iniziare, nel frattempo il primo passa all'esercizio successivo, e così via.

CORE WORK

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

• Hollow Kicks
• Russian Twists

Circuit Training 18.11.2024

Ieri era il 15° anniversario del blog, ringrazio chi ha letto e "subito" i miei 3654 post.... to be continued :)

WARM UP
3 giri di:

• 15 Plank Jacks
• 15 Russian Twists (Dx+Sx=1)
  
• 15 Shoulder Taps (Dx+Sx=1)

METCON
"BLOG'S 15th ANNIVERSARY"
TEAM WOD (x2, gli atleti si alternano nelle ripetizioni, lavorando uno alla volta)
AMRAP 20' di:

• 15 Burpees
• 9 Inverted Burpees
• 24 Box Jumps @60/50 cm. (24/21 in.)
• 36 Sit-Ups
• 54 Air Squats

CORE WORK

3 giri (NO REST):

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

Circuit Training 15.11.2024

WARM UP
4 giri di:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
AMRAP 18' di:

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 Burpees 
• 10 Jumping Lunges (Dx+Sx=1)
• 10 Sit-Ups
  

CORE WORK

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

• Russian Twists
  
• Plank Hold

Circuit Training 14.11.2024

WARM UP
4 giri di:

• 5 Push-Ups
• 10 Affondi Alternati
  
• 15 Glute Bridges
  

METCON
AMRAP 20' di:

• 5 Pull-Ups 
• 10 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 15 Burpees 
• 20 Toe to Bars
• 25 Push-Ups HR

 

CORE WORK

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

• Crunches Completi
  
• Russian Twists

Circuit Training 13.11.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2, si alternano gli esercizi)
8 giri (TOTALI) di:

• 5 Power Cleans @50/35 Kg. (110/77 lbs.) 
• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Knees To Elbows 
• 20 Overhead Lunges con disco @20/15 Kg. (45/33 lbs.) 
• 25 Double Unders/Tuck Jumps

CORE WORK

4 giri (40" ON - 20" OFF)

• Crunches
• Plank Hold

Circuit Training 12.11.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps (Dx+Sx=1)

METCON
3 giri (TIME CAP 20') di:

• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 20 KB American Swing @24/16 Kg. (53/35 lbs.) 
• 10 Inverted Burpees 
• 20 V Sit-Ups 
• 30 Double Unders/Tuck Jumps

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

Circuit Training 11.11.2024

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Air Squats
  
• 15 Leg Raises
  

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)

• 40-30-20 ripetizioni dei seguenti esercizi:
• Box Jumps @60/50 cm. (25/21 in.) 
• KB American Swings @24/16 Kg. (53/35 pood) 
• Med Ball Sit-Ups @10/6 Kg. (22/14 lbs.)
• THEN (NO REST)
• LADDER dei seguenti esercizi:
• 10-50 Double Unders/Tuck Jumps
• 30-10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

4 giri di:

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

Circuit Training 08.11.2024

WARM UP
3 giri di:

• 5 Inchworms
• 10 Push-Ups HR
  
• 15 Russian Twists (Dx+Sx=1)

METCON
4 giri di (TIME CAP 20'):

• 50 Double Unders (x3 Singles) 
• 20 Burpees 
• 20 KB Goblet Squats @16/12 Kg. (35/26 lbs.)
• 20 Sit-Ups 
  

CORE WORK

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

• Plank Hold
  
• Crossbody Toe Taps

Circuit Training 07.11.2024

WARM UP

3 giri:

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

METCON

AMRAP 18' di:

• 6 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 9 Burpees 
• 12 KB SDHP @24/16 Kg. (53/35 lbs.)
• 15 Double Unders (x3 Singles)

CORE WORK

3 giri di:

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

Circuit Training 06.11.2024

WARM UP
4 giri:

• 10 Leg Raises
• 15 Air Squats
• 20 Jumping Jacks

METCON

8 giri di (TIME CAP 20'):

• 40 Double Unders/Tuck Jumps
• 20 Sit-Ups
• 15 Push-Ups HR
• 10 Jumping Lunges (Dx+Sx=1)

CORE WORK

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

• Plank Hold
• Flutter Kicks

Circuit Training 05.11.2024

WARM UP
3 giri di:

• 10 Rear Lunges (Dx+Sx=1)
• 15 Crunches
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON
5 giri di:

• AMRAP 3'
  • 3 Burpees
  • 6 Affondi Alternati (3 per gamba)
    
  • 9 Sit-Ups
    
• 1' RIPOSO

CORE WORK

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

• Flutter Kicks
  
• Reverse Plank Hold

Circuit Training 04.11.2024

WARM UP
3 giri:

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

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
6 giri (totali) di (TIME CAP 30'):

• 15 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Toes To Bars 
• 15 Box Jumps @60/50 cm. (24/20 in.) 
• 15 OH Lunges (per gamba) @15/10 Kg. (33/22 lbs.) 
• 15 V Sit-Ups

CORE WORK

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

• Plank Hold

Circuit Training 31.10.2024

WARM UP
3 giri di:

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

METCON
EMOM 15' di:

• 1 Power Clean @50/35 Kg. (110/77 lbs.)
• 2 Front Squats @50/35 Kg. (110/77 lbs.) 
• 3 Pull-Ups/6 Ring Rows

CORE WORK

5 giri di:

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

Circuit Training 30.10.2024

WARM UP
3 giri di:

• 20 Single Unders
• 20 Air Thrusters
• 15 Sit-Ups

METCON
5 giri di (TIME CAP 20'):

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 V Sit-Ups
• 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• 25 Double Unders (x3 Singles)

CORE WORK
3 giri di:

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

Circuit Training 29.10.2024

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 10 Air Squats
  
• 20 Jumping Jacks
  

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 10 Box Jump Overs @60/50 cm. (24/21 in.)
• Minuto 2: 20 Push-Ups HR
• Minuto 3: 30 Double Unders/Tuck Jumps
• Minuto 4: 10 Cal Assault Bike
• Minuto 5: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• Minuto 6: 30 Sit-Ups

 

CORE WORK

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

• Russian Twists
  
• Alt. Leg Raises

Circuit Training 28.10.2024

WARM UP
4 giri di:

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

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20' di:

• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 Push-Ups HR
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups
• 15 Reverse Burpees

CORE WORK

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

• Russian Twists
• Hollow Kick

Circuit Training 25.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica SNATCH 

METCON
4 giri (TIME CAP 10') di:

• 10 Snatches @35/25 Kg. (77/55 lbs.)
• 5 Burpees OTB

 

COOL DOWN

• Stretching

Circuit Training 24.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica PULL-UP, TOES TO BAR, DOUBLE UNDERS

METCON
AMRAP 10' di:

• 30 Double Unders/Tuck Jumps
• 10 Toes To Bars
• 10 Push-Ups

 

COOL DOWN

• Stretching

Circuit Training 23.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica KETTLEBELL 

METCON
EMOM 10':

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)

 

COOL DOWN

• Stretching

Circuit Training 22.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica SNATCH 

METCON
4 giri (TIME CAP 10') di:

• 10 Power Snatches @35/25 Kg. (77/55 lbs.)
• 10 Burpees 

 

COOL DOWN

• Stretching

Circuit Training 21.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica CLEAN 

METCON
AMRAP 8' of:

• 10 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
• 10 V Sit-Ups

 

COOL DOWN

• Stretching

Circuit Training 18.10.2024

WARM UP

3 giri di:

• 10 Shoulder Taps
• 15 Push-Ups
• 20 Jumping Jacks

METCON
4 giri di (TIME CAP 20'):

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 30 Sit-Ups
• 40 Air Squats su Med Ball
  

CORE WORK

• 2' Crunches Completi
• 2' Russian Twists
• 2' Plank Hold

Circuit Training 17.10.2024

WARM UP
4 giri di:

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

METCON

4 giri di:

• AMRAP 4' di:
• 4 Double Squats Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 8 Jumping Lunges (Dx+Sx=1)
• 12 V Sit-Ups
• 1' Riposo

CORE WORK

4 giri di:

• 30" Russian Twists
  
• 30" Alt. Leg Raises
  
• 30" Plank Hold

Circuit Training 16.10.2024

WARM UP
3 giri di:

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

METCON
10 giri di (TIME CAP 20'):

• 7 Front Squats @50/30 Kg. (110/65 lbs.)
• 10 V Sit-Ups

CORE WORK

4 giri (40" ON - 20" OFF)

• Crunches
• Plank Hold

Circuit Training 15.10.2024

WARM UP
4 giri di:

• 6 Jump Squats
  
• 12 Push-Ups
  
• 18 Russian Twists (Dx+Sx=1)
  

METCON
E2MOM (10 giri - 20' totali):

• 25 Sit-Ups
  
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Flutter Kicks
  
• Hollow Holds