sabato 20 aprile 2024

Circuit Training 22.04.2024

WARM UP
4 giri:

  • 30 Lateral Hops
  • 20 Leg Raises
  • 10 Crunches

METCON
E3MOM di: (5 giri totali)
  • 20 Affondi con disco @20/15 Kg. (45/33 lbs.)
  • 20 KB American Swings @24/16 Kg, (53/35)
  • 20 Sit-Ups
  • 20 Push-Ups HR
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • V Sit-Ups

 

Circuit Training 20.04.2024

WARM UP
4 giri:

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

METCON
5 giri totali di (TIME CAP 20'):
  • 5 Thrusters @40/27,5 Kg. (90/60 lbs.)
  • 10 Burpees OTB
  • 15 Toes To Bars
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Leg Raises

 

venerdì 19 aprile 2024

Circuit Training 19.04.2024

WARM UP
3 giri di:

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

METCON
AMRAP 18' di:
  • 3 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
  • 6 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 9 Toes To Bars
  • 12 Burpees Over The Bar
  • 15 KB SDHP @24/16 Kg. (53/35 lbs.)

CORE WORK
5 giri di:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank Hold


giovedì 18 aprile 2024

Circuit Training 18.04.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 20' di:
  • 10 Burpee Box Jumps @60/50 cm. (24/21 in.)
  • 20 KB American Swings @24/16 Kg. (53/35 lbs,)
  • 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 40 Sit-Ups
  • 50 Double Unders/Tuck Jumps

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • Hollow Kicks

mercoledì 17 aprile 2024

Circuit Training 17.04.2024

WARM UP
3 giri:

  • 30 Lateral Hops
  • 20 Leg Raises
  • 10 Push-Ups

METCON

TIME CAP 25':
  • BUY IN: 50 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 4 giri:
    • 10 Pull-Ups/Ring Rows
    • 15 (per gamba) OH Lunges con disco @20/15 Kg. (45/33 lbs.)
    • 20 Push-Ups HR
    • 25 Sit-Ups
  • CASH OUT: 50 Double Unders (SUB Singles x3)

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



martedì 16 aprile 2024

Circuit Training 16.04.2024

WARM UP
4 giri di:

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

METCON
"HAPPY B.DAY BEA"
TEAM WOD (x2)
AMRAP 20' di:

  • 20 Toes To Bars (x2 V Sit-Ups)
  • 20 Burpees
  • 20 Pull-Ups/Ring Rows
  • 20 Box Jumps @60/50 cm.(24/21 in.)
  • 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Crunches
  • Plank Hold

 

lunedì 15 aprile 2024

Circuit Training 15.04.2024

WARM UP
3 giri:

  • 5 Sprawls
  • 10 Crunches
  • 15 Glute Bridges

METCON
TEAM WOD (team da 2)
AMRAP 25' di:
  • 30 Synchro Sit-Ups
  • 20 Clean & Presses @40/27,5 Kg. (90/60 lbs.) (si dividono ripetizioni)
  • 10 Wall Climbs (si dividono ripetizioni)
  • 30 Synchro Jumping Lunges (Dx+Sx=1)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Reverse Crunches
  • Russian Twists 

sabato 13 aprile 2024

Circuit Training 13.04.2024

WARM UP
4 giri di:

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

METCON

4 giri (TIME CAP 20') di:
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 10 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 Air Squats
  • 20 Sit-Ups
  • 20 Mountain Climbers (Dx+Sx=1)

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

venerdì 12 aprile 2024

Circuit Training 12.04.2024

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
5 giri  (TIME CAP 20') di:
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 10 Push-Ups HR 
  • 10 V Sit-Ups 

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Mountain Climbers

 

giovedì 11 aprile 2024

Circuit Training 11.04.2024

WARM UP
3 giri di:
  • 30 Jumping Jacks
  • 20 Crunches
  • 10 Shoulder Taps (Dx+Sx=1)

METCON
10 giri (TIME CAP 20') di:
  • LADDER 10-1 Power Cleans @50/30 Kg. (110/65 lbs.)
  • LADDER 2-20 Toes To Bars

CORE WORK
3 giri di:
  • 1' Russian Twists
  • 1' Reverse Leg Raises
  • 1' Plank Hold

 

mercoledì 10 aprile 2024

Circuit Training 10.04.2024

WARM UP
3 giri di:
  • 15 Push-Ups
  • 10 Air Squats
  • 5 Sprawls

METCON

30-25-20-15-10 ripetizioni (TIME CAP 20') di:
  • V Sit-Ups
  • KB Sumo Deadlift High Pulls @24/16 Kg (53/35 lbs.)
  • Alt. OH Affondi con disco @20/15 Kg. (45/33 lbs.)

CORE WORK
4 giri di:
  • 45" Crunches
  • 45" Reverse Crunches
  • 30" Plank Hold

martedì 9 aprile 2024

Circuit Training 09.04.2024

WARM UP
3 giri di:

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

METCON

5 giri (TIME CAP 20') di:
  • 10 Kettlebell Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  • 20 Push-Ups HR
  • 30 Sit-Ups 
  • 40 Double Unders/Tuck Jumps

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Mountain Climbers
  • Russian Twists

lunedì 8 aprile 2024

Circuit Training 08.04.2024

WARM UP
4 giri di:

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


METCON
TEAM WOD (x2, gli atleti si alternano esercizi)
AMRAP 20' di:
  • Push Presses @45/30 Kg. (100/65 lbs.)
  • Pull-Ups/
  • KB American Swings @24/16 Kg. (53/35 lbs.)
  • Burpee
  • Toes To Bars
A ogni giro si deve aggiungere una ripetizione per esercizio.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups
  • Russian Twists


sabato 6 aprile 2024

Circuit Training 06.04.2024

WARM UP
3 giri:
  • 5 Inchworms
  • 10 Shoulder Taps (Dx+Sx=1)
  • 15 Jump Squats

METCON
6 giri (TIME CAP 18') di:
  • 9 Burpees
  • 12 Star V-Ups (Dx+Sx=1)
  • 15 Box Jumps @60/50 cm. (24/20 in.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Skip
  • Leg Raises

venerdì 5 aprile 2024

Circuit Training 05.04.2024

WARM UP
3 giri di:

  • 20 Crossbody Toe Taps
  • 15 Crunches
  • 10 Flutter Kicks

METCON
AMRAP 20' di:
  • 10 Burpees 
  • 15 Thrusters @30/20 Kg. (65/45 lbs.) 
  • 20 Push-Ups HR
  • 25 Sit-Ups

CORE WORK
TABATA (20" lavoro-10" pausa x 8 giri)
  • Hollow Kick
  • Superman

giovedì 4 aprile 2024

Circuit Training 04.04.2024

WARM UP
4 giri di:

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

METCON
AMRAP 18' di:
  • 5 Inverted Burpees
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 15 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)
  • 20 Sit-Ups 

CORE WORK
4 giri di:
  • 30" Crunches
  • 30" Reverse Crunches
  • 30" Hollow Hold



mercoledì 3 aprile 2024

Circuit Training 03.04.2024

WARM UP
3 giri di:

  • 10 Rear Lunges
  • 15 Crunches
  • 20 Clapping Jacks

METCON
3 giri di:
  • 1' KB American Swings @16/12 Kg. (35/26 lbs.) 
  • 1' Box Jumps @60/50 cm. (24/20 in.) 
  • 1' Toes To Bars 
  • 1' Push-Ups HR 
  • 1' OH Lunges con disco @20/15 Kg. (45/33 lbs.) 
  • 1' Riposo

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Jacks
  • Russian Twists


martedì 2 aprile 2024

Circuit Training 02.04.2024

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):
  • Push-Ups
  • Crunches
  • Jumping Jacks

METCON
TEAM WOD (TIME CAP 25')
10 Giri totali (5 per atleta, alternandosi nei giri completi)
  • 20 Burpees
  • 20 V Sit-Ups
  • 50 Double Unders (x2 Singles)

CORE WORK
3 giri di:
  • 5 Strict Toes To Bars
  • 10 Russian Twists (Dx+Sx=1)
  • 15 Hollow Kicks


giovedì 28 marzo 2024

Circuit Training 28.03.2024

WARM UP
4 giri di:
  • 15 Jumping Jacks
  • 10 Russian Twists
  • 5 Sprawls

METCON
TEAM WOD (x2)
AMRAP 18':
  • 5 Thrusters @45/30 Kg. (100/65)
  • 10 Burpees
  • 15 Toes To Bars
  • 20 KB SDHP @32/24 Kg. (70/53 lbs.)
  • 25 Double Unders (75 Singles)
Gli atleti si alternano gli esercizi.

CORE WORK
4 giri di (40" ON - 20" OFF):
  • Crunches
  • Plank Hold


mercoledì 27 marzo 2024

Circuit Training 27.03.2024

WARM UP
3 giri di:

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


METCON
AMRAP 15' di:

  • 1 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)
  • 1 Burpee 
  • 1 KB American Swing @24/16 Kg. (53/35 lbs.)
a ogni giro aggiungere una ripetizione per esercizio.

CORE WORK
4 giri di (45" ON - 15" OFF):
  • Plank Hold
  • Crunches
  • Double Unders

martedì 26 marzo 2024

Circuit Training 26.03.2024

WARM UP
3 giri di:
  • 30 Jumping Jacks
  • 20 Russian Twists (Dx+Sx=1)
  • 10 Push-Ups

METCON
AMRAP 15' di:
  • 5 Front Squats @50/35 Kg. (110/75 lbs.)
  • 10 Pull-Ups
  • 15 KB American Swings @24/16 Kg. (53/35 lbs.) 

CORE WORK
AMRAP 10' di:
  • 10 Sit-Ups
  • 20 Double Unders/Tuck Jumps

lunedì 25 marzo 2024

Circuit Training 25.03.2024

WARM UP
3 giri:
  • 10 Shoulder Taps  (Dx+Sx=1)
  • 10 Mountain Climbers (Dx+Sx=1)
  • 10 Flutter Kicks

METCON
TEAM WOD (x2, un giro a testa)
AMRAP 10' di:
  • 8 Burpees 
  • 3 Shoulder Presses @50/35 Kg. (110/77 lbs.)
2' RIPOSO
AMRAP 10' di:
  • 8 Front Squats @50/35 Kg. (110/77 lbs.)
  • 3 Wall Climbs

CORE WORK
3 giri di:
  • 25 Jumping Jacks
  • 25 Russian Twists (Dx+Sx=1)
  • 25 Hollow Kicks

sabato 23 marzo 2024

Circuit Training 23.03.2024

WARM UP
3 giri di:
  • 30 Clapping Jacks
  • 20 Air Squats
  • 10 Hollow Kicks
 
METCON
2 giri di (TIME CAP 10' PER GIRO):
  • 50 Sit-Ups
  • 50 Push-Ups
  • 50 Toes To Bars
  • 50 Double Unders (x2 Singles)
5' di pausa tra un round e l'altro.
 
CORE WORK
3 giri di:
  • 1' Crunches
  • 1' Reverse Crunches
  • 1' Plank Hold 

venerdì 22 marzo 2024

Circuit Training 22.03.2024

WARM UP
3 giri di:

  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Hollow Kicks
  • 5 Lunges (Each Leg) 

METCON
4 giri di (TIME CAP 20'):
  • 100 Single Unders
  • 50 Sit-Ups
  • 30 KB SDHP @24/16 Kg.
  • 10 Reverse Burpees
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Reverse Plank Hold
  • Reverse Crunches

giovedì 21 marzo 2024

Circuit Training 21.03.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2)
AMRAP 25' di:

  • 5 Clean & Presses @50/30 Kg. (110/65 lbs.) 
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 15 Toes To Bars/30 V Sit-Ups
  • 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
  • 25 Double Unders (x3 Singles)

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Plank Hold
  • Star V-Ups

mercoledì 20 marzo 2024

Circuit Training 20.03.2024

WARM UP
3 giri di:

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

METCON
50-40-30-20-10 ripetizioni di:
  • Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
  • KB American Swings @16/12 Kg. (35/26 lbs.) 
  • Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Crunches

 

martedì 19 marzo 2024

Circuit Training 19.03.2024

WARM UP
3 giri di:

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

METCON

EMOM
 15':
  • 2 Power Cleans
  • 5 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 10 Sit-Ups
RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 
40/25 Kg. (90/55 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Penguins
  • V Sit-Ups

lunedì 18 marzo 2024

Circuit Training 18.03.2024

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
10 giri di (TIME CAP 25'):
  • 10 Burpees
  • 15 Push-Ups
  • 20 Sit-Ups
  • 25 Air Squats

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches 
  • Russian Twists

sabato 16 marzo 2024

Circuit Training 16.03.2024

WARM UP
3 giri:

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

METCON
EMOM 18' (9 giri totali) di:
  • Minuti DISPARI: 2 Power Cleans + 3 Front Squats @50/30 Kg. (110/65 lbs.)
  • Minuti PARI: 10 Box Jumps @75/60 cm. (30/24 in.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups
  • Reverse Sit-Ups 

 

venerdì 15 marzo 2024

Circuit Training 15.03.2024

WARM UP
3 giri di:

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

METCON
AMRAP 15' di:
  • 5 Hang Squat Cleans @50/35 Kg. (110/77 lbs.) 
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.) 
  • 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
  • 20 Push-Ups HR
  • 25 Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Reverse Plank Hold

giovedì 14 marzo 2024

Circuit Training 14.03.2024

WARM UP
3 giri di:

  • 10 Shoulder Taps (Dx+Sx=1)
  • 15 Crunches
  • 20 Jumping 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 HR
  • nel rimanente tempo AMRAP di:
    • 5 Burpees
    • 10 Toes To Bars/20 K2C

CORE WORK
5 giri di:
  • 1' Russian Twists
  • 1' Reverse Crunches


mercoledì 13 marzo 2024

Circuit Training 13.03.2024

WARM UP
3 giri di:
  • 1' Rope Jumps
  • 1' V Sit-Ups
  • 1' Jumping Jacks

METCON
5 giri di:
  • LADDER 2-10 Push Presses @40/25 Kg. (90/55 lbs.)
  • LADDER 4-20 Barbell Lunges @40/25 Kg. (90/55 lbs.)
  • LADDER 6-30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • LADDER 8-40 Sit-Ups
  • LADDER 10-50 Double Unders (SUB Mountain Climbers x2)

CORE WORK
3 giri di:
  • 1' Crunches
  • 1' Reverse Crunches
  • 1' Plank Hold

martedì 12 marzo 2024

Circuit Training 12.03.2024

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: 10 Deadlifts @100/70 Kg. (225/155 lbs.)
  • Minuto 2: 10 Toes To Bars (x2 K2C)
  • Minuto 3: 10 Inverted Burpees
  • Minuto 4: 10 Box Jumps @60/50 cm. (24/20 in.)
  • Minuto 5: 40 Double Unders (x2 Singles)
  • Minuto 6: Riposo

CORE WORK
3 giri di:
  • 15 Alt. One Leg V Sit-Ups
  • 15 Scissors Kicks
  • 15 Crunches


lunedì 11 marzo 2024

Circuit Training 11.03.2024

WARM UP
3 giri di:

  • 1' Single Unders
  • 30" Shoulder Taps
  • 30" Plank Hold


METCON
6 giri di (TIME CAP 20'):

  • LADDER 6-1 Thrusters @45/30 Kg. (100/65 lbs.)
  • LADDER 12-2 Burpees
  • LADDER 18-3 Toes To Bars
  • LADDER 24-4 Push-Ups HR
  • LADDER 30-5 Double Unders (SUB Tuck Jumps)

CORE WORK
5 giri di:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank Hold

sabato 9 marzo 2024

Circuit Training 09.03.2024

WARM UP
3 giri di:
  • 20 Glute Bridges
  • 15 Crunches
  • 10 Push-Ups

METCON
EMOM 14':
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 10 V Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Russian Twists

venerdì 8 marzo 2024

Circuit Training 08.03.2024

WARM UP
3 giri:

  • 30 Lateral Hops
  • 20 Leg Raises
  • 10 Push-Ups

METCON

3 giri di (TIME CAP 20'):
  • 30 Front Squats @35/25 Kg.(75/55 lbs.)
  • 50 Sit-Ups

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

giovedì 7 marzo 2024

Circuit Training 07.03.2024


WARM UP

3 giri di:

  • 20 Shoulder Taps
  • 15 Superman Punches
  • 10 Crunches

METCON
4 giri di (TIME CAP 25'):
  • 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
  • 20 Toes To Bars
  • 20 Kb Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  • 20 V Sit-Ups
  • 20 Pistol Squats alternati

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • Plank Hold

mercoledì 6 marzo 2024

Circuit Training 06.03.2024

WARM UP
3 giri di:

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

METCON
AMRAP 12' di:
  • 10 Burpees
  • 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 40 Double Unders/100 Single Unders

CORE WORK
4 giri di:
  • 10 Toes to Bars
  • 20 Sit-Ups
  • 30" Plank Hold

martedì 5 marzo 2024

Circuit Training 05.03.2024

WARM UP
3 giri:

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

METCON
5 giri di (TIME CAP 20'):
  • 10 KB One Arm Snatches (Dx)
  • 30 Sit-Ups
  • 10 KB One Arm Snatches (Sx)
  • 30 Affondi Alternati
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 
16/12 Kg. (35/26 lbs.)

CORE WORK
6 giri di (30" lavoro - 15" pausa)
  • Plank Hold
  • Alt. Leg Raises

lunedì 4 marzo 2024

Circuit Training 04.03.2024

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Push-Ups
  • 15 Sit-Ups

METCON
:
5 giri di:
  • 5 Pull-Ups/10 Ring Rows
  • LADDER 1-5 Wall Climbs
  • LADDER 2-10 Reverse Burpees
  • LADDER 3-15 Jumping Lunges (Dx+Sx=1)
  • LADDER 4-20 Burpees
CORE WORK
3 giri di:
  • 1' Plank Hold
  • 1' Crunches
  • 1' Reverse Crunches

sabato 2 marzo 2024

Circuit Training 02.03.2024

WARM UP
3 giri di:

  • 15 Clapping Jacks
  • 15 Russian Twists (Dx+Sx=1)
  • 15 Mountain Climbers (Dx+Sx=1)

METCON

3 giri di (40" lavoro-20"riposo):
  • Air Squats su Medball
  • Box Jumps @60/50 cm. (24/20 in.)
  • Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • Affondi con disco @15/10 Kg. (33/22 bs.)
  • Sit-Ups
  • Push-Ups
  • Singles Unders (x3 Double)
Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Crunches
  • Reverse Crunches

venerdì 1 marzo 2024

Circuit Training 01.03.2024

WARM UP
4 giri:

  • 5 Jump Squats
  • 10 Shoulder Taps
  • 15 Crunches

METCON
5 giri (TIME CAP 20')
  • 5 Front Squats @50/30 Kg. (110/65 lbs.) 
  • 10 Toes To Bars/20 V Sit-Ups
  • 5 Wall Climbs
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • V Sit-Ups

 

giovedì 29 febbraio 2024

Circuit Training 29.02.2024

WARM UP
3 giri di:

  • 10 Sprawls
  • 15 Air Thrusters
  • 20 Leg Raises

METCON
4 giri (TIME CAP 25'):
  • 15 KB American Swings @24/16 Kg, (53/35 lbs.) 
  • 15 Toes To Bars (x2 V Sit-Ups)
  • 15 Box Jumps @60/50 cm. (24/20 in.) 
  • 15 OH Lunges (per gamba) @15/10 Kg. (33/22 lbs.) 
  • 15 Sit-Ups

CORE WORK
6 giri di:
  • 30" Flutter Kicks
  • 30" Crunches Completi
  • 30" Plank Hold

mercoledì 28 febbraio 2024

Circuit Training 28.02.2024

WARM UP
4 giri di:

  • 10 Jumping Jacks
  • 10 Push-Ups
  • 10 Alt. Leg Raises

METCON

5 giri di (TIME CAP 25') di:
  • 5 Pull-Ups/Ring Rows
  • 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
  • 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 V Sit-Ups
  • 25 Double Unders (x3 Singles)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold
  • Superman Hold

martedì 27 febbraio 2024

Circuit Training 27.02.2024

WARM UP
3 giri di:

  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Hollow Kicks
  • 5 Burpees

METCON
4 giri di (TIME CAP 30' - 2' riposo per giro):
  • 50 Double Unders (x2 Singles)
  • 30 Sit-Ups
  • 30 Walking Lunges
  • 20 Push-Ups
  • 10 KB One Arm Bent Over Rows 24/16 Kg. (53/35 lbs.) (per braccio)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Plank Hold
  • Reverse Plank Hold

lunedì 26 febbraio 2024

Circuit Training 26.02.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2)

AMRAP 20' di:
  • 5 Burpees
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 15 Push-Ups HR
  • 20 Jumping Lunges (Dx+Sx=2)
  • 25 Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Scissors Kicks

sabato 24 febbraio 2024

Circuit Training 24.02.2024

WARM UP
4 giri di:

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


METCON
EMOM 9' di:
  • 5 Burpees
  • 20 Double Unders (x2 Singles)
2' RIPOSO POI
EMOM 9' di:
  • 5 Box Jump Overs @60/50 cm. (24/21 in.)
  • 5 Strict Toes To Bars

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • V Sit-Ups
  • Push-Ups

venerdì 23 febbraio 2024

Circuit Training 23.02.2024

WARM UP
4 giri di:

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

METCON
50-40-30-20-10 ripetizioni di:
  • Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  • Push-Ups HR
  • Sit-Ups
  • Double Unders (x3 Singles)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold
  • Crunches

giovedì 22 febbraio 2024

Circuit Training 22.02.2024

WARM UP
3 giri di:

  • 5 Burpees
  • 10 Air Squats
  • 15 Russian Twists (Dx+Sx=1)


METCON
4 giri di (TIME CAP 20'):
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
POI (senza pausa)
  • 50 Push-Ups
  • 50 Air Squats su Medball
  • 50 Sit-Ups
  • 100 Double Unders (250 Singles)

CORE WORK:
4 giri di:
  • 1' Crunches
  • 1' Leg Raises
  • 1' Plank Hold



mercoledì 21 febbraio 2024

Circuit Training 21.02.2024

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Crunches
  • 10 Shoulder Taps


METCON
AMRAP 7' di:
  • 30 Double Unders/Tuck Jumps
  • 15 V Sit-Ups
  • 15 Push-Ups
POI (2' RIPOSO)

15-10-5 ripetizioni di:
  • Thrusters @40/27,5 Kg. (90/60 lbs.)
  • Burpees Over The Bar

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Flutter Kicks
  • Pinguini

martedì 20 febbraio 2024

Circuit Training 20.02.2024

WARM UP
3 giri di:
  • 15 Mountain Climbers (Dx+Sx=1)
  • 15 Russian Twists (Dx+Sx=1)
  • 15 Air Squats


METCON
TEAM WOD
 (team da 2, gli atleti alternano nelle ripetizioni)
AMRAP 20' di:

  • 80 Double Unders (200 Singles)
  • 70 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 60 Sit-Ups
  • 50 Push Presses @30/20 Kg. (65/45 lbs.) 
  • 40 Push-Ups HR
  • 30 Toes To Bars/60 V Sit-Ups
  • 20 Box Jump Overs @60/50 cm. (24/21 in.)
  • 10 Reverse Burpees

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Kicks
  • Crossbody Toe Taps