Circuit Training 19.09.2024

WARM UP
3 giri:

• 10 Shoulder Taps
  
• 20 Glute Bridges
  
• 30 Jumping Jacks
  

METCON
TEAM WOD (team da 2)
COACH'S BIRTHDAY WOD
AMRAP 25' di:

• 58 Sync Sit-Ups
  
• 19 Burpees (I go, you go)
  
• 9 Sync Push-Ups
• 19 Jumping Lunges (Dx+Sx=1) (I go, you go)
• 66 Sync Mountain Climbers (Dx+Sx=1)

CORE WORK

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

• Plank Hold

Circuit Training 18.09.2024

WARM UP

3 giri di:

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

METCON

EMOM 20' (5 giri totali):

• Minuto 1: 18 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 2: 30 Double Unders/Mountain Climbers (Dx+Sx=1)
• Minuto 3: 15M/10F Toes To Bars
• Minuto 4: 25M/15F Push-Ups

CORE WORK

• 100 Russian Twists
• 100 Flutter Kicks

Circuit Training 17.09.2024

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Sit-Ups
  
• 15 Air Thrusters
  

METCON
5 giri di (TIME CAP 25'):

• 10 Burpees
  
• 15 Toes To Bars (x2 V Sit-Ups)
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders (x3 Singles)
  

CORE WORK

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

• Plank Hold
• Crunches

 

Circuit Training 16.09.2024

WARM UP
3 giri di:

• 4 Inchworms
  
• 8 Jumping Lunges
  
• 12 Sit-Ups
  

METCON
TEAM WOD (X2)
AMRAP 18' di:

• 5 Pull-Ups/10 Ring Rows
  
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Toes To Bars (x2 V Sit-Ups)
• 20 Air Squats
  
• 25 Double Unders (SUB Tuck Jumps)

CORE WORK

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

• V Sit-Ups
  
• Superman

Circuit Training 13.09.2024

WARM UP
4 giri di:

• 12 Shoulder Taps (Dx+Sx=1)
• 8 Glute Bridges
• 4 Sprawls

METCON
TEAM WOD (x2, gli atleti si alternano i giri completi)
AMRAP 20' di:

• 4 Power Cleans @50/35 Kg. (110/77 lbs.)
  
• 8 Push-Ups HR
• 12 Air Squats
  

CORE WORK

3 giri di:

• 30 Double Unders
• 30 Alt. Leg Raises
• 30 Crunches

Circuit Training 12.09.2024

WARM UP

3 giri:

• 5 Inchworms
• 10 Affondi Alternati
• 15 Glute Bridges
  

METCON
AMRAP 18':

• 2 Burpees (+2 reps ogni giro)
• 4 V Sit-Ups (+4 reps)
• 6 Push-Ups (+6 reps)
• 8 Air Squats (+8 reps)
• 10 Double Unders/Tuck Jumps (+10 reps)

CORE WORK

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

• Scissor Kicks
• Plank Hold

 

Circuit Training 11.09.2024

WARM UP
3 giri:

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

METCON
4 giri di (TIME CAP 20'):

• 40 Double Unders (100 Singles)
• 30 Jumping Lunges (Dx+Sx=1)
  
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 10 Toes To Bars (20 Knees To Chest)
  

CORE WORK

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

• V Sit-Ups
  
• Pinguini

Circuit Training 10.09.2024

WARM UP
3 giri di:

• 10 Air Thrusters
• 10 Russian Twists (Dx+Sx=1)
  
• 10 V Sit-Ups

METCON
5 giri di (TIME CAP 20'):

• 5 Hang Power Cleans
• 5 Front Squats
• 5 Box Jumps Over @60/50 cm. (24/20 in.)
  
• 15 Sit-Ups
• 15 Push-Ups HR
• 30 Double Unders (x3 Singles) 

RX'D = @45/27,5 Kg. (100/60 lbs.)
SCALED = @40/25 Kg. (90/55 lbs.)

CORE WORK

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

• Hollow Hold
• Crunches

Circuit Training 09.09.2024

WARM UP
3 giri di:

• 5 Inchworms
  
• 15 Russian Twists (Dx+Sx=1)
  
• 25 Jumping Jacks

METCON
2 giri di (TIME CAP 21'):

• 7 Burpees
• 50 KB Goblet Squats @16/12 Kg. (35/26 lbs.)
• 7 Burpees
• 50 KB Reverse Lunges @16/12 Kg. (35/26 lbs.)
• 7 Burpees
• 50 V Sit-Ups
• 7 Burpees
• 50 KB Push Presses @16/12 Kg. (35/26 lbs.)

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

• Flutter Kicks
  
• Plank Hold

Circuit Training 06.09.2024

WARM UP

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

• Air Thrusters
  
• Mountain Climbers
  

 

METCON
AMRAP 7' di:

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

3' RIPOSO

AMRAP 7' di:

• 7 Burpees Over The Bar
• 14 Hang Power Cleans @40/25 Kg. (90/55 lbs.)

 

CORE WORK

4 giri di:

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

Circuit Training 05.09.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
AMRAP 15' di:

• 10 KB One Arm Clean & Presses @16/12 Kg. (35/26 lbs.)
• 15 Med Ball Sit-Ups @10/6 Kg. (22/14 lbs.) 
• 20 OH Walking Lunges @20/15 Kg. (45/33 lbs.) 
• 30 Double Unders (x3 Singles)

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 04.09.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Squats
  
• 20 Leg Raises
  

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)
4 giri (TIME CAP 25') di:

• 20 Toes To Bars
• 20 Thusters @40/27,5 Kg. (90/60 lbs.)
• 20 Burpees OTB

CORE WORK

6 giri di:

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

Circuit Training 03.09.2024

WARM UP
4 giri di:

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

METCON
AMRAP 18' di:

• 20 V Sit-Ups
  
• 8 Burpees
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 8 Push-Ups  HR

CORE WORK

3 giri (40" lavoro - 20" pausa)

• Jumping Jacks
  
• Alt. V-Ups
  
• Plank Hold

Circuit Training 02.09.2024

WARM UP
4 giri di:

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

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 10 Burpees
• Minuto 2: 10 KB One Arm Side Bent Over @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 30.08.2024

WARM UP
4 giri di:

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

METCON
5 giri di: (TIME CAP 20')

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

CORE WORK

4 giri di:

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

Circuit Training 29.08.2024

WARM UP
3 giri di:

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

METCON
TIME CAP 16'

• 100 Double Unders (x3 Singles)
• 50 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 40 V Sit-Ups
• 30 Alt KB Snatches (15 per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Box Jumps Over @60/50 cm. (24/21 in.)
• 10 Burpee Toes To Bars

CORE WORK
5 giri di:

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

Circuit Training 28.08.2024

WARM UP
3 giri:

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

METCON
6 giri di  (TIME CAP 20'):

• 30 V Sit-Ups
• 20 KB American Swings @16/12 Kg. (35/26 lbs.)
• 10 Burpees

 

CORE WORK

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

• Russian Twists
  
• Alt.Leg Raises

Circuit Training 27.08.2024

WARM UP
3 giri di:

• 5 Sprawls
  
• 15 Hollow Kicks
  
• 25 Jumping Jacks
  

METCON

3 GIRI

AMRAP 3' di:

• 50 Double Unders (x2 Singles)
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• MAX REPS Jumping Lunges

2' riposo tra i rounds. Il risultato è dato dalla somma dei JL effettuati.

CORE WORK

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

• V Sit-Ups
• Push-Ups

Circuit Training 26.08.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
TEAM WOD (x2)
10-20-30-40-50-40-30-20-10 ripetizioni di (TIME CAP 30'):

• Toes To Bars  (x2 V Sit-Ups)
• KB SDHP @24/16 Kg. (53/35 lbs.)
• Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

6 giri di:

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

Circuit Training 29.07.2024

WARM UP

3 giri:

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

METCON

5 giri di:

• 10 Burpees
• 15 Push-Ups HR
• 20 Sit-Ups
• 30 Affondi Alternati

CORE WORK

3 giri di:

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

Circuit Training 26.07.2024

WARM UP
4 giri di:

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

METCON
E2MOM (10 giri - 20' totali):

• 30 Double Unders/Tuck Jumps
  
• 20 Affondi Alternati
• 10 KB One Arm Snatches (5 per braccio) @24/16 Kg. (53/35 lbs.)

CORE WORK

4 giri di:

• 30" Crunches
• 30" Reverse Crunches
• 30" Hollow Hold

Circuit Training 25.07.2024

WARM UP
4 giri di:

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

METCON
3 giri di:

• 1' Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 1' Toes To Bars
• 1' KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
• 1' Box Jumps @60/50 cm. (24/20 in.)
• 1' Push Presses @30/20 Kg. (65/45 lbs.) 
• 1' V Sit-Ups
• 1' Single Rope Jumps/Double Unders (x3) 

* Viene assegnato un punto per ogni ripetizione, tranne per la corda dove viene considerato un punto ogni salto (nel caso dei Double Unders valgono triplo).

CORE WORK

3 giri (40" lavoro - 20" pausa)

• Jumping Jacks
  
• Alt. V-Ups
  
• Flutter Kicks

Circuit Training 24.07.2024

WARM UP
3 giri di:

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

METCON
AMRAP 6' di:

• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 Pull-Ups/15 Ring Rows

3' RIPOSO

AMRAP 6' di:

• 10 Box Jumps @60/50 cm. (24/20 in.)
• 10 Push-Ups HR

CORE WORK

3 giri di:

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

Circuit Training 23.07.2024

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 18':

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

RX'D = 45/30 Kg. (100/60lbs.)
SCALED = 40/25Kg. (90/55 lbs.)

CORE WORK

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

• Crossbody Toe Taps
• V Sit-Ups

Circuit Training 22.07.2024

WARM UP
3 giri di:

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

METCON
4 giri (TIME CAP 20') di:

• 30 Double Unders (x3 Singles)/Tuck Jumps
• 3 giri di:
• 10 Push-Ups HR
• 15 V Sit-Ups
• 20 Air Squats

CORE WORK

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

• Hollow Hold
• Superman Hold

Circuit Training 19.07.2024

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
AMRAP 20' di:

• 5 Pull-Ups/10 Ring Rows
• 10 Toes To Bars/20 V Sit-Ups
• 15 Push-Ups HR
• 20 Affondi con disco OH @20/15 Kg. (45/33 lbs.)
• 25 Double Unders (x3 Singles)

 

CORE WORK

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

• Plank Hold
  
• Russian Twists

Circuit Training 18.07.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Squats
  
• 20 Leg Raises
  

METCON
5 giri (TIME CAP 20'):

• 5 (per braccio) KB One Arm Snatches @24/16 Kg. (53/35 lbs.)
• 10 Toes To Bars
• 15 Sit-Ups
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  

CORE WORK

6 giri di:

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

Circuit Training 17.07.2024

WARM UP
3 giri di:

• 5 Roll-Ups
  
• 9 Push-Ups
  
• 15 Clapping Jacks
  

METCON
LADDER 1-5-1 di:

• Wall Climbs
• Burpees
• Toes To Bars (x2 V Sit-Ups)

CORE WORK

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

• Hollow Hold
• Penguins

 

 

Circuit Training 16.07.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2):

• INGRESSO
  • 50 Sinchro Mountain Climbers (Dx+Sx=1)
• 6 GIRI DI (alternando esercizi):
  • 5 Inverted Burpees
    
  • 10 Burpees 
  • 15 KB SDHP @24/16 Kg. (53/35 lbs.)) 
  • 20 Alt. Jumping Lunges
  • 25 Double Unders (60 Singles)
    
• USCITA
• 50 Sinchro Mountain Climbers (Dx+Sx=1)

CORE WORK

4 giri:

• 1' Crunches Completi
  
• 1' Plank Hold

Circuit Training 15.07.2024

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 Double Unders (x3 Singles) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 40 Air Squats 
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 10 Toes To Bars
  
• 20 Push-Ups HR
  

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

Circuit Training 12.07.2024

WARM UP
3 giri di:

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

METCON
TIME CAP 20':

• LADDER 10-1 di:
  • KB American Swings @24/16 Kg. (53/35 lbs.) 
  • Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
  • Clean @40/27,5 Kg. (90/60 lbs.)
  • 10 Burpees

 

CORE WORK

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

• Plank Hold
  
• Mountain Climbers

Circuit Training 11.07.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
ORE 13.00
5 giri di: (TIME CAP 20'):

• 5 Strict Pull-Ups 
• LADDER 4-20 Toes To Bars
• LADDER 6-30 Push-Ups HR 
• LADDER 20-100 Double Unders (x2 Singles)

ORE 19.30
TEAM WOD (x2)

AMRAP 20' di:

• 50 Double Unders (x2 Singles)
• 50 Box Jumps @60/50 cm. (24/20 in.)
• 50 V Sit-Ups
• 50 KB SDHP @24/16 Kg. (55/35 lbs.)

CORE WORK

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

• Hollow Kicks
• Russian Twists

Circuit Training 10.07.2024

WARM UP
3 giri:

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

METCON
5 giri (TIME CAP 20'):

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

CORE WORK
4 giri di:

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

Circuit Training 09.07.2024

WARM UP
4 giri di:

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

METCON
EMOM 15' di:

• 5 Front Squats @50/30 Kg. (110/65 lbs.)
• 5 Burpees Over The Bars

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

• Crunches
• Plank Hold

Circuit Training 08.07.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2):
6 giri (a testa) di (TIME CAP 24'):

• 30 Double Unders (x3 Singles)/Tuck Jumps
• 20 KB American Swings @24/16 Kg. (1.5/1 pood)
• 10 Burpees

Un atleta esegue tutto il circuito, l'altro si riposa in attesa del proprio turno.

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

• Crunches
• Hollow Kicks

Circuit Training 06.07.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON

TEAM WOD
TIME CAP 25':

• 4 giri (alternando esercizi) di:
  • 5 Burpees
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 15 Reverse Burpees
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 25 KB SDHP @24/16 Kg. (53/35 lbs.) 
• THEN (NO REST)
• 6 giri (alternando i giri completi) di "CINDY":
• 5 Pull-Ups 
• 10 Push-Ups HR
• 15 Air Squats

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 05.07.2024

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON

• 50 Box Jumps @60/50 cm. (24 / 20 in.) 
• 25 Toes To Bars
• 50 Wall Ball Shots @10/6 Kg. (22 /14 lbs.) 
• 25 Ring Dips 
• 50 Wall Ball Shots @10/6 Kg. (22 /14 lbs.) 
• 25 Toes To Bars
• 50 Box Jumps @60/50 cm. (24 / 20 in.)

CORE WORK

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

• Plank Jacks
  
• Side Plank Hold

Circuit Training 04.07.2024

WARM UP

3 giri di:

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

METCON

6 giri (TIME CAP 20') di:

• 5 Wall Climbs
• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
• 20 Sit-Ups

CORE WORK

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

• Hollow Kicks
• Crunches

 

Circuit Training 03.07.2024

WARM UP
4 giri di:

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

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

• 66 Double Unders/Tuck Jumps
• 66 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 66 Push-Ups HR
• 66 V Sit-Ups
• 66 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 66 KB American Swings @24/16 Kg. (53/35 lbs.)
• 66 Box Jumps @60/50 cm. (24/21 in.)
• 66 Box Dips
• 66 Double Unders/Tuck Jumps

CORE WORK

3 giri di:

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

Circuit Training 02.07.2024

WARM UP
3 giri di:

• 10 Jump Squats
• 10 Push-Ups
• 10 Sit-Ups

METCON
TEAM WOD (gli atleti si suddividono le ripetizioni)
4 giri di: (TIME CAP 25')

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

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

• Crunches
  
• Penguins

Circuit Training 28.06.2024

WARM UP
3 giri di:

• 10 Shoulder Taps
• 15 Crunches
• 30 Lateral Hops

METCON
AMRAP 18':

• 10 Burpees
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 25 Double Unders/Tuck Jumps

CORE WORK

• 100 Sit-Ups 

Circuit Training 27.06.2024

WARM UP
3 giri di:

• 20 Clapping Jacks
  
• 15 Pinguini (Dx+Sx=1)
• 10 Push-Ups

METCON
4 giri di (40" lavoro-20" riposo):

• Assault Bike
  
• KB SDHP @24/16 Kg. (53/35 lbs.)
  
• V Sit-Ups
  
• Affondi alternati con OH Plate @20/15 Kg. (45/33 lbs.)
• Box Jumps @60/50 cm. (24/21 in.)
  

Si conta il numero totale di ripetizioni nei vari esercizi.

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

• Russian Twists
  
• Crunches Completi

Circuit Training 26.06.2024

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Sit-Ups
• 20 Clapping Jacks
  

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
AMRAP 18' di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 20 Toes To Bars
  
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 40 V Sit-Ups 
• 50 Double Unders (x3 Singles) 
• 40 Push-Ups HR 
• 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Burpees

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 25.06.2024

WARM UP
4 giri di:

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

METCON
TEAM WOD (x2, si alternano esercizi)

AMRAP 18' di:

• 3 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 6 Inverted Burpees
• 9 Toes To Bars/18 V sit-Ups
• 12 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 Push-Ups HR

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

• Crunches
• Reverse Crunches

Circuit Training 24.06.2024

WARM UP
3 giri di:

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

METCON
4 giri (TIME CAP 20') di:

• 5 Hang Power Clean & Presses @40/27,5 Kg. (90/60 lbs.)
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups
• 25 Double Unders/Tuck Jumps

CORE WORK

3 giri  (40" lavoro - 20" pausa)

• Rope Jumps
  
• Crunches
  
• Plank Hold

Circuit Training 21.06.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Crunches
  
• 10 Shoulder Taps
  

METCON
EMOM 16' (4 rounds totali):

• Minuto 1: 20 KB American Swings @16/12 Kg. (35/25 lbs.)
• Minuto 2: 20 Push-Ups HR
• Minuto 3: 30 Sit-Ups
• Minuto 4: 30 Mountain Climbers (Dx+Sx=1)

CORE WORK

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

• Flutter Kicks
  
• Pinguini

Circuit Training 20.06.2024

WARM UP
3 giri di:

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

METCON
AMRAP 17' di:

• 20 Push-Ups HR
• 20 KB Russian Twists (Dx+Sx=1) @disco 10/5 Kg.
• 30 Double Unders (x2 Singles)
• 20 Hollow Kicks
• 20 KB Sumo Deadlift High Pulls @24/16 Kg. (55/35 lbs.)
• 30 Jumping Lunges (15 per gamba)

CORE WORK

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

• Plank Hold
• Superman Hold

Circuit Training 19.06.2024

WARM UP
3 giri:

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

METCON
AMRAP 18':

• 40 Sit-Ups
  
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 KB Russian Swings @24/16 Kg. (53/35 lbs.)
• 10 (per braccio) KB One Arm Bent Over Rows @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Hollow Kicks
  
• Crunches

Circuit Training 18.06.2024

WARM UP

4 giri:

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

METCON

HAPPY B.DAY SIMONA

TIME CAP 25':

• 50 Air Squats
• 50 KB SDHP @24/16 Kg. (53/35 lbs.)
• 50 Toes To Bars
• 50 Push-Ups HR
• 50 Walking Lunges
• 50 (25 per braccio) KB Snatches @16/12 Kg. (35/26 lbs.)
• 50 V Sit-Ups

CORE WORK

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

• Plank Hold
  
• Pinguini

Circuit Training 17.06.2024

WARM UP
4 giri di:

• 10 Crunches
  
• 15 Air Thrusters
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON

TEAM WOD (x2)
AMRAP 20' di:

• 5 Pull-Ups/Ring Rows (x2)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 Push-Ups HR
• 20 V Sit-Ups
• 25 Double Unders/75 Singles Unders

CORE WORK:

3 giri di:

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

Circuit Training 14.06.2024

WARM UP
3 giri di:

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

METCON
LADDER 10-1 di (TIME CAP 20'):

• Thrusters @40/27,5 Kg. (90/60 lbs.)
• Toes To Bars
• Burpees

CORE WORK

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

• Flutter Kicks
  
• Pinguini