Circuit Training 29.04.2024

WARM UP
4 giri di:

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

METCON
TEAM WOD (x2)

AMRAP 20' di:

• 40 Double Unders (100 Singles)
• 10 Cleans @40/27,5 Kg. (90/60 lbs.) 
• 10 Toes To Bars
• 10 KB One Arm Snatches @16/12 Kg. (35/26 lbs.) (5 per braccio) 
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

4 giri di:

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

Circuit Training 27.04.2024

WARM UP
3 giri di:

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

METCON
EMOM 18' (6 giri totali):

• Minuto 1: 10 Curtis P. con disco @15/10 Kg. (35/25 lbs.)
• Minuto 2: 20 V Sit-Ups
• Minuto 3: 20 KB SDHP @24/16 Kg. (55/35 lbs.)

CORE WORK

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

• Hollow Hold
• Superman Hold

Circuit Training 26.04.2024

WARM UP
4 giri di:

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

METCON
TEAM WOD (x2, si alternano esercizi)
8 giri di (TIME CAP 25'): 

• 5 Inverted Burpees
• 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Affondi con disco OH @20/15 Kg. (45/33 lbs.)
• 25 Sit-Ups

CORE WORK
4 giri di (TIME CAP 4'):

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

Circuit Training 24.04.2024

WARM UP
4 giri di:

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

METCON
TEAM WOD (team da 2, modello staffetta, uno esegue il circuito e dà il cambio al compagno):
AMRAP 20' di: 

• 3 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
• 6 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 9 Toes To Bars
• 12 Push-Ups HR
• 15 Double Unders (SUB Tuck Jumps)

CORE WORK

4 giri di:

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

Circuit Training 23.04.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2)
AMRAP 20' di:

• 50 Pull-Ups/Ring Rows
• 100 Push-Ups HR
• 150 V Sit-Ups
• 200 Air Squats

Gli atleti si suddividono come vogliono le ripetizioni, lavora però uno alla volta.

CORE WORK

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

• Penguins
  
• Russian Twists

Circuit Training 22.04.2024

WARM UP
4 giri:

• 30 Lateral Hops
• 20 Leg Raises
• 10 Crunches

METCON
E3MOM di: (5 giri totali)

• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
• 20 Sit-Ups
• 15 KB American Swings @24/16 Kg, (53/35)
• 15 Push-Ups HR

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

 

Circuit Training 20.04.2024

WARM UP
4 giri:

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

METCON
5 giri totali di (TIME CAP 20'):

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

 

CORE WORK

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

• Plank Hold
• Leg Raises

 

Circuit Training 19.04.2024

WARM UP
3 giri di:

• 25 Double Unders
  
• 10 Affondi (Dx+Sx=1)
• 5 Sprawls

METCON

AMRAP 18' di:

• 3 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
• 6 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 9 Toes To Bars
• 12 Burpees Over The Bar
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)

CORE WORK

5 giri di:

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

Circuit Training 18.04.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 20' di:

• 10 Burpee Box Jumps @60/50 cm. (24/21 in.)
• 20 KB American Swings @24/16 Kg. (53/35 lbs,)
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 40 Sit-Ups
• 50 Double Unders/Tuck Jumps

CORE WORK

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

• Russian Twists
• Hollow Kicks

Circuit Training 17.04.2024

WARM UP
3 giri:

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

METCON
TIME CAP 25':

• BUY IN: 50 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 4 giri:
  • 10 Pull-Ups/Ring Rows
  • 15 (per gamba) OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  • 20 Push-Ups HR
  • 25 Sit-Ups
• CASH OUT: 50 Double Unders (SUB Singles x3)

CORE WORK

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

• Deadbugs
  
• Pinguini

Circuit Training 16.04.2024

WARM UP
4 giri di:

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

METCON
"HAPPY B.DAY BEA"
TEAM WOD (x2)
AMRAP 20' di:

• 20 Toes To Bars (x2 V Sit-Ups)
• 20 Burpees
• 20 Pull-Ups/Ring Rows
• 20 Box Jumps @60/50 cm.(24/21 in.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

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

• Crunches
• Plank Hold

 

Circuit Training 15.04.2024

WARM UP
3 giri:

• 5 Sprawls
  
• 10 Crunches
• 15 Glute Bridges
  

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

• 30 Synchro Sit-Ups
  
• 20 Clean & Presses @40/27,5 Kg. (90/60 lbs.) (si dividono ripetizioni)
  
• 10 Wall Climbs (si dividono ripetizioni)
• 30 Synchro Jumping Lunges (Dx+Sx=1)

 

CORE WORK

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

• Reverse Crunches
• Russian Twists 

Circuit Training 13.04.2024

WARM UP
4 giri di:

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

METCON

4 giri (TIME CAP 20') di:

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Air Squats
• 20 Sit-Ups
• 20 Mountain Climbers (Dx+Sx=1)

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

• Crunches
• Reverse Crunches

Circuit Training 12.04.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
5 giri  (TIME CAP 20') di:

• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 10 Push-Ups HR 
• 10 V Sit-Ups 

CORE WORK

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

• Crunches
  
• Mountain Climbers

 

Circuit Training 11.04.2024

WARM UP
3 giri di:

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

METCON
10 giri (TIME CAP 20') di:

• LADDER 10-1 Power Cleans @50/30 Kg. (110/65 lbs.)
• LADDER 2-20 Toes To Bars

CORE WORK

3 giri di:

• 1' Russian Twists
• 1' Reverse Leg Raises
• 1' Plank Hold

 

Circuit Training 10.04.2024

WARM UP
3 giri di:

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

METCON
30-25-20-15-10 ripetizioni (TIME CAP 20') di:

• V Sit-Ups
• KB Sumo Deadlift High Pulls @24/16 Kg (53/35 lbs.)
• Alt. OH Affondi con disco @20/15 Kg. (45/33 lbs.)

CORE WORK
4 giri di:

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

Circuit Training 09.04.2024

WARM UP
3 giri di:

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

METCON
5 giri (TIME CAP 20') di:

• 10 Kettlebell Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 Push-Ups HR
• 30 Sit-Ups 
• 40 Double Unders/Tuck Jumps

CORE WORK

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

• Mountain Climbers
  
• Russian Twists

Circuit Training 08.04.2024

WARM UP
4 giri di:

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

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

• Push Presses @45/30 Kg. (100/65 lbs.)
• Pull-Ups/
• KB American Swings @24/16 Kg. (53/35 lbs.)
• Burpee
• Toes To Bars

A ogni giro si deve aggiungere una ripetizione per esercizio.

CORE WORK

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

• Sit-Ups
• Russian Twists

Circuit Training 06.04.2024

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 05.04.2024

WARM UP
3 giri di:

• 20 Crossbody Toe Taps
  
• 15 Crunches
  
• 10 Flutter Kicks
  

METCON

AMRAP 20' di:

• 10 Burpees 
• 15 Thrusters @30/20 Kg. (65/45 lbs.) 
• 20 Push-Ups HR
• 25 Sit-Ups

CORE WORK

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

• Hollow Kick
• Superman

Circuit Training 04.04.2024

WARM UP
4 giri di:

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

METCON
AMRAP 18' di:

• 5 Inverted Burpees
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups 

CORE WORK

4 giri di:

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

Circuit Training 03.04.2024

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON
3 giri di:

• 1' KB American Swings @16/12 Kg. (35/26 lbs.) 
• 1' Box Jumps @60/50 cm. (24/20 in.) 
• 1' Toes To Bars 
• 1' Push-Ups HR 
• 1' OH Lunges con disco @20/15 Kg. (45/33 lbs.) 
• 1' Riposo

CORE WORK

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

• Plank Jacks
  
• Russian Twists

Circuit Training 02.04.2024

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):

• Push-Ups
• Crunches
• Jumping Jacks

METCON
TEAM WOD (TIME CAP 25')
10 Giri totali (5 per atleta, alternandosi nei giri completi)

• 20 Burpees
• 20 V Sit-Ups
• 50 Double Unders (x2 Singles)

CORE WORK

3 giri di:

• 5 Strict Toes To Bars
• 10 Russian Twists (Dx+Sx=1)
• 15 Hollow Kicks