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

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

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

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

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

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

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

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

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

Circuit Training 19.02.2024

WARM UP
3 giri di:

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

SKILL

• 15' Tecnica Toes To Bars 

METCON

TEAM WOD  (team da 2, gli atleti si alternano le ripetizioni previste)
50-30-10 ripetizioni di:

• Push Presses @35/25 Kg. (80/55 lbs.) 
• Hang Power Cleans @35/25 Kg. (80/55 lbs.) 
• Barbell Lunges @35/25 Kg. (80/55 lbs.) (Dx+Sx=1)
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

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

• Crunches
  
• Russian Twists

Circuit Training 17.02.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
18-12-6 ripetizioni di (TIME CAP 15'):

• DB Push Presses @10/6 Kg. (22/14 lbs.)
  
• Burpees
• Sit-Ups
• DB Alt. Lunges @10/6 Kg. (22/14 lbs.)

CORE WORK

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

• Alt. Star Sit-Ups
  
• Mountain Climbers

Circuit Training 16.02.2024

WARM UP
3 giri:

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

METCON
4 giri (TIME CAP 25'):

• 20 Burpees 
• 25 Sit-Ups 
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 35 Double Unders (90 Singles)

 

CORE WORK

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

• Hollow Kicks
• Superman Hold

Circuit Training 15.02.2024

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Jumping Jacks

METCON
E3MOM (Rx'd) o E4MOM (Scaled) (5 giri) di:

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

CORE WORK

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

• Hollow Kick
• Russian Twists

 

 

Circuit Training 14.02.2024

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 20':

• 9 Hang Power Cleans @45/27,5 Kg. (100/60lbs.)
  
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 21 Sit-Ups
  

CORE WORK

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

• Crossbody Toe Taps
• V Sit-Ups

Circuit Training 13.02.2024

WARM UP
4 giri di:

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

METCON

LADDER 10-1 di:

• Toes To Bars/ V Sit-Ups (x2)
• KB SDHP @24/16 Kg. (53/35 lbs.)
• Front Squats @50/35 Kg. (110/77 lbs.)
• Pull-Ups

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

• Crunches
• Reverse Crunches

 

 

 

Circuit Training 12.02.2024

WARM UP
3 giri di:

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

METCON
3 giri di:

• 1' KB Sumo Deadlift High Pull @32/24 Kg. (70/53 lbs.) 
• 1' Burpees 
• 1' Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 1' Toes To Bar 
• 1' OH Walking Lunges @20/15 Kg. (45/33 lbs.) 
• 1' Riposo

CORE WORK

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

• Hollow Hold
• Penguins

Circuit Training 10.02.2024

WARM UP
3 giri:

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

METCON
4 giri (TIME CAP 25'):

• 20 Burpees 
• 25 Sit-Ups 
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 35 Double Unders (90 Singles)

CORE WORK

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

• Hollow Kicks
• Superman Hold

 

Circuit Training 09.02.2024

WARM UP
3 giri di:

• 20 Crossbody Toe Taps
  
• 15 Sit-Ups
  
• 10 Flutter Kicks
  

METCON

AMRAP 20' di:

• 10 Front Squats @40/25 Kg. (90/55lbs.)
  
• 10 V Sit-Ups
  
• 10 Push Presses @40/25 Kg. (90/55lbs.)
  
• 10 Burpees
  

CORE WORK

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

• Hollow Kick
• Superman

 

Circuit Training 08.02.2024

WARM UP
4 giri di:

• 10 Air Squats
  
• 10 Push-Ups
  
• 10 Russian Twists (Dx+Sx=1)
  

METCON
E2MOM (10 giri - 20' totali):

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

CORE WORK

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

• Flutter Kicks
  
• Reverse Plank Hold

 

Circuit Training 07.02.2024

WARM UP
3 giri:

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

METCON
TEAM WOD (x2, si alternano gli esercizi)
6 giri (TIME CAP 30') di:

• 10 KB One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 20 Star V-Ups (Dx+Sx=1)
• 25 KB SDHP @16/12 Kg. (35/26 lbs.)
  
• 30 Russian Twists (Dx+Sx=1)

CORE WORK
4 giri di:

• 1' Crunches
• 1' Flutter Kicks

 

Circuit Training 06.02.2024

WARM UP
4 giri di:

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

METCON
3 giri di:

• 1' Inverted Burpees
• 1' Affondi Posteriori con bilanciere @30/20 Kg. (65/45 lbs.)
• 1' Sit-Ups
• 1' Double Unders
• 1' Box Jumps @60/50 cm. (24/20 in.)
  
• 1' Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK

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

• Hollow Hold
• Plank Hold

 

Circuit Training 05.02.2024

WARM UP
4 giri di:

• 10 Superman
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Sprawls

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

• 15 V Sit-Ups
• 12 Affondi alternati con disco @20/15 Kg. (45/35 lbs.) (DX+SX=1)
• 9 Burpees
• 6 Inverted Burpees
• 3 Wall Climbs

CORE WORK

3 giri di:

• AMRAP 2' di:
• 10 Sit-Ups
• 10 Leg Raises
• 30" Pausa
  

Circuit Training 03.02.2024

WARM UP
3 giri di:

• 20 Jumping Jacks
• 20 Box Step-Ups
• 20 Good Mornings

METCON
5 giri di (TIME CAP 20'):

• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 Deadlifts @100/70 Kg. (225/155 lbs.)

CORE WORK

• 50 Double Unders
• 50 Crunches
• 50 Reverse Crunches

 

Circuit Training 02.02.2024

WARM UP
3 giri di:

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

METCON
AMRAP 18' di:

• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 15 V Sit-Ups
  
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 5 Front Squats @50/30 Kg. (110/65 lbs.)

CORE WORK

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

• Mountain Climbers
  
• Russian Twists

 

Circuit Training 01.02.2024

WARM UP
3 giri di:

• 5 Inchworms
• 10 Shoulder Taps (Dx+Sx=1)
  
• 15 Russian Twists (Dx+Sx=1)

METCON
3 giri di (TIME CAP 20'):

• 50 Jumping Jacks
  
• 3 giri di:
  • 10 Push-Ups HR
    
  • 10 Sit-Ups
    
  • 10 KB One Arm Snatches (5 x braccio) @24/16 Kg. (53/35 lbs.)
    

CORE WORK

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

• Hollow Kicks
• Crunches