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

lunedì 19 febbraio 2024

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

sabato 17 febbraio 2024

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

venerdì 16 febbraio 2024

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

giovedì 15 febbraio 2024

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

 


 


mercoledì 14 febbraio 2024

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


martedì 13 febbraio 2024

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

 

 

 

lunedì 12 febbraio 2024

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

sabato 10 febbraio 2024

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

 

venerdì 9 febbraio 2024

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

 

giovedì 8 febbraio 2024

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

 

mercoledì 7 febbraio 2024

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

 

martedì 6 febbraio 2024

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

 

lunedì 5 febbraio 2024

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


sabato 3 febbraio 2024

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

 

venerdì 2 febbraio 2024

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

 

giovedì 1 febbraio 2024

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