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

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

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

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

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 

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

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

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

 

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

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

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 

 

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

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

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

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

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

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

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

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

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

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

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

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

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