Circuit Training 31.01.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2)
(TIME CAP 20')

• 100 Double Unders (x2 Singles)
• 10 giri (alternando i giri con il compagno) di:
• 30 Air Squats
• 20 Sit-Ups
• 10 Box Jumps @60 cm. (24 in.)
• 100 Double Unders (x2 Singles)

CORE WORK

3 giri (NO REST):

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

 

Circuit Training 30.01.2024

WARM UP
3 giri di:

• 25 Jumping Jacks
• 25 Crunches
• 25 Squat Jumps

METCON
AMRAP 15' di:

• 2 Affondi con disco OH @20/15 Kg. (45/33 lbs.) (+2 reps ogni giro)
• 2 Toes To Bars (+2 reps)

CORE WORK

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

• Plank Hold
• Russian Twists

 

Circuit Training 29.01.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Flutter Kicks
  
• 15 Air Squats
  

METCON
TEAM WOD (x2)
AMRAP 25' di:

• 5 Thrusters @45/30 Kg. (100/65 lbs.)
  
• 10 Burpees
• 15 V Sit-Ups
  
• 20 Push-Ups HR
  
• 25 Double Unders/75 Singles Unders
  

CORE WORK
6 giri di:

• 30" Crunches
  
• 30" Scissor Kicks
  
• 30" Plank Hold

 

 

Circuit Training 27.01.2024

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

 

Circuit Training 26.01.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Crunches
  
• 10 Shoulder Taps
  

METCON
AMRAP 16' di:

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 15 Toes To Bars
• 20 Ball Slams @15/10 Kg. (33/22 lbs.)
• 25 Diamond Push-Ups

CORE WORK

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

• Flutter Kicks
  
• Pinguini

 

Circuit Training 25.01.2024

WARM UP
4 giri:

• 30" Wall Sit Hold
• 30" Plank Hold
• 30" Sprawls

METCON
AMRAP 20' di:

• 5 Hang Cleans @50/35 Kg. (110/80 lbs.)
• 10 Burpees Over The Bar
• 15 Toes To Bars

CORE WORK

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

• Crunches Completi
• Superman Hold

 

Circuit Training 24.01.2024

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Crunches
  
• 10 Shoulder Taps
  

METCON
4 giri di:

• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 15 Push-Ups HR 
• 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  
• 25 KB American Swings @16/12 Kg. (35/26 lbs.)
  

POI (SENZA PAUSA) 

25-20-15-10-5 ripetizioni:

• Double Unders (x3 Singles)
  
• Toes To Bars

CORE WORK

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

• Penguins
  
• Russian Twists

 

Circuit Training 23.01.2024

WARM UP
4 giri:

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

METCON
5 giri (TIME CAP 20') di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 10 Strict Pull-Ups 
• 10 Star V-Ups (Dx+Sx=1)
  
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 10 Toes To Bars
  

CORE WORK

"ANNIE AT HOME"
50-40-30-20-10 ripetizioni:

• Jumping Jacks
  
• Sit-Ups

 

Circuit Training 22.01.2024

WARM UP
4 giri di:

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

METCON
TEAM WOD (x2)
AMRAP 25' di:

• 5 Pull-Ups 
• 10 Lunges con bilanciere @40/27,5 Kg. (90/60 lbs.) 
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 20 Med Ball Sit-Ups @10/6 Kg. (22/14 lbs.) 
• 25 Mountain Climbers (Sx+Dx=1)

CORE WORK

• 100 Crunches Completi
• 100 Leg Raises

 

Circuit Training 20.01.2024

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

 

Circuit Training 19.01.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON (TIME CAP 30')
5 giri di:

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

2' RIPOSO

5 giri di:

• 20 Toes To Bars
• 40 Affondi Alternati
  

2' RIPOSO

• 50 Double Unders (x3 Singles)

CORE WORK

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

• Crunches
  
• Mountain Climbers

 

Circuit Training 18.01.2024

WARM UP
3 giri di:

• 10 KB American Swings @16/12 Kg. (35/26 lbs.)
• 10 Sit-Ups
• 10 Plank To Push-Ups
  

METCON
21-15-9 ripetizioni di:

• Hang Power Cleans @40/27,5 Kg. (90/55 lbs.)
• Toes To Bars
• Wall Ball Shots  @10/6 Kg. (22/14 lbs)

CORE WORK

5 giri di:

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

 

 

Circuit Training 17.01.2024

WARM UP
4 giri di:

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

METCON
LADDER 10-1 di:

• KB American Swings @24/16 Kg. (53/35 lbs.)
• Deadlifts @90/65 Kg. (200/145 lbs.)
• Pull-Ups
• Toes to Bars

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

• Crunches
• Reverse Crunches

 

Circuit Training 16.01.2024

WARM UP
3 giri:

• 10 Plank Jacks
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Sit-Ups

METCON
4 giri (TIME CAP 20') di:

• 50 Air Squats
• 40 V Sit-Ups
• 30 Push-Ups HR 
• 20 Affondi con disco @20/15 Kg. (45/33 lbs.)
• 10 Burpees

CORE WORK

4 giri (30" ON - 15" OFF):

• Plank Hold
• Hollow Hold
  
• Crunches completi

 

Circuit Training 15.01.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2)
10 giri (TIME CAP 20') di:

• 10 Front Squats @40/30 Kg. (90/65 lbs.) 
• 10 Synchro Burpees
  

CORE WORK

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

• Hollow Hold
• Penguins

 

Circuit Training 13.01.2024

WARM UP
4 giri di:

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

METCON
AMRAP 15' di:

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

CORE WORK

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

• Sit-Ups
• Russian Twists

Circuit Training 12.01.2024

WARM UP
5 giri di:

• 30" Mountain Climbers
  
• 30" Pinguini

METCON
5 giri (TIME CAP 20') di:

• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 KB Windmills (Sx) @12/8 Kg. (26/18 lbs.)
  
• 15 Burpees
• 15 KB Windmills (Dx) @12/8 Kg. (26/18 lbs.)

CORE WORK

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

• Crunches
• Star V-Ups

 

Circuit Training 11.01.2024

WARM UP

4 giri:

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

METCON

5 giri (TIME CAP 20'):

• LADDER 1-5 Wall Climbs
• LADDER 2-10 Hang Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• LADDER 3-15 Toes To Bars
  
• 30 Double Unders (x3 Singles)

CORE WORK

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

• Plank Hold
  
• Pinguini

 

Circuit Training 10.01.2024

WARM UP
3 giri:

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

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 25 Sit-Ups/12 Toes To Bars
• Minuto 2: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 3: 10 KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
  
• Minuto 4: 25 Double Unders (x2 Singles)

CORE WORK

4 giri di:

• 20 Air Squats
• 15 Push-Ups
• 10 Mountain Climbers (Dx+Sx=1)

 

Circuit Training 09.01.2024

WARM UP
4 giri di:

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

METCON
AMRAP 15' di:

• 5 Push Presses @50/30 Kg. (110/65 lbs.) 
• 10 Ring Dips (x2 Push-Ups HR)
• 15 Toes To Bars
  
• 20 Double Unders (x3 Singles)

CORE WORK

4 giri di:

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

 

Circuit Training 08.01.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio)
8 rounds (4 a testa) di: 

• 5 Front Squats @50/35 Kg. (110/80 lbs,)
• 10 Toes To Bars
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 25 Double Unders (x3 Singles)

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

• Crunches
• Hollow Kicks

 

Circuit Training 05.01.2024

WARM UP
3 giri di:

• 30" Rope Jumps
  
• 30" Shoulder Taps
• 30" Plank Hold

METCON

WOD "BLACKJACK" (TIME CAP 25')

• LADDER 20-1 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• LADDER 1-20 V Sit-Ups

CORE WORK

9 giri di (30" lavoro-30" riposo):

• Hollow Kicks

 

Circuit Training 04.01.2024

WARM UP
3 giri di:

• 15 Push-Ups
• 10 Affondi Alternati
• 5 Sprawls

METCON
5 giri (TIME CAP 20') di:

• 5 Clean & Presses @50/30 Kg. (110/65 lbs.) 
• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Toes To Bars
  
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK
4 giri di:

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

 

Circuit Training 03.01.2024

WARM UP
3 giri di:

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

METCON
AMRAP 5' di:

• 5 Power Cleans @40/27,5 Kg. (90/60 lbs.) 
• 10 Push-Ups HR

2' RIPOSO 
AMRAP 5' di:

• 5 Power Cleans @40/27,5 Kg. (90/60 lbs.) 
• 10 Sit-Ups

2' RIPOSO
AMRAP 5' di:

• 5 Power Cleans @40/27,5 Kg. (90/60 lbs.) 
• 10 Air Squats

CORE WORK
3 giri di:

• 1' Toes To Bars
• 1' Russian Twists
• 1' Double Unders
• 1' Riposo

 

 

Circuit Training 02.01.2024

WARM UP
4 giri:

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