Circuit Training 31.05.2024

WARM UP
3 giri:

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

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
6 giri (totali) di (TIME CAP 30'):

• 10 (per braccio) KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 30 Sit-Ups
• 40 Air Squats su Med Ball
• 50 Double Unders/Tuck Jumps

CORE WORK

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

• Plank Hold

Circuit Training 30.05.2024

WARM UP
3 giri di:

• 20 Jumping Jack
• 15 Shoulder Taps
• 10 Affondi Laterali

METCON
TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio):
10 giri (TIME CAP 20') di: 

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 15 Box Jumps @60/50 cm. (24/21 in.)
• 20 V Sit-Ups

CORE WORK

• 100 Crunches
• 100 Reverse Crunches
• 100 Russian Twists (Dx+Sx=1)

Circuit Training 29.05.2024

WARM UP
3 giri di:

• 30 Lateral Hops
  
• 20 Leg Raises
  
• 10 Russian Twists (Dx+Sx=1)
  

METCON
AMRAP 15' di:

• 5 Pull-Ups
• 7 Push-Ups
• 9 Sit-Ups 
• * Push Press @40/27,5 Kg. (90/60 lbs.)

* Ogni giro aggiungere un Push Press. Per esempio: il primo giro fare 1 Push Press, il secondo giro 2 Push Presses e così via.

CORE WORK

5 giri di:

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

Circuit Training 28.05.2024

WARM UP
4 giri di:

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

METCON
7 giri di:

• 7 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 7 Burpees
• 7 Toes To Bars/14 V Sit-Ups

CORE WORK

4 giri di:

• 30" Russian Twists
  
• 30" Alt. Leg Raises
  
• 30" Plank Hold

Circuit Training 27.05.2024

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Sit-Ups
  
• 20 Clapping Jacks
  

METCON

• 50 Box Jumps @60/50 cm. (24/21 in.)
  
• 50 Push-Ups HR
  
• 50 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 50 Jumping Lunges (Dx+Sx=1)
  
• 50 V Sit-Ups
  
• 50 KB One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 25.05.2024

WARM UP
4 giri di:

• 6 Jump Squats
  
• 12 Push-Ups
  
• 18 Russian Twists (Dx+Sx=1)
  

METCON
E2MOM (10 giri - 20' totali):

• 25 Sit-Ups
  
• 20 KB American Swings @16/12 Kg. (35/26 lbs.)

CORE WORK

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

• Flutter Kicks
  
• Hollow Holds

Circuit Training 24.05.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises

METCON
AMRAP 15' di:

• 1 Hang Squat Clean @40/27,5 Kg. (90/60 lbs.) (+1 rip ogni giro) 
• 2 KB American Swings @24/16 Kg. (53/35 lbs.) (+2 rip) 
• 3 Ball Slams @15/10 Kg. (33/22 lbs.) (+3 rip) 
• 4 V Sit-Ups (+4 rip) 
• 5 Double Unders/15 Singles (+5/15 rip)

CORE WORK

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

• Push-Ups
• Sit-Ups

 

Circuit Training 23.05.2024

WARM UP
4 giri di:

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

METCON
TEAM WOD (x2)
AMRAP 20' di:

• 10 Pull-Ups/15 Ring Rows
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 5 Inverted Burpees
• 10 Toes To Bars
• 15 KB American Swing @24/16 Kg. (53/35 lbs.)

CORE WORK

4 giri di:

• 30" Russian Twists
  
• 30" Alt. Leg Raises
  
• 30" Plank Hold

Circuit Training 22.05.2024

WARM UP

3 giri di:

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

METCON

AMRAP 18' di:

• 2 Burpees (+2 rip ogni giro)
• 4 V Sit-Ups (+4 rip)
• 6 Push-Ups (+6 rip)
• 8 Air Squats (+8 rip)
• 10 Double Unders/Tuck Jumps (+10 rip)

CORE WORK

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

• Plank Hold
  
• Pinguini

Circuit Training 21.05.2024

WARM UP

3 giri di:

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

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 20 KB American Swings @16/12 Kg. (35/25 lbs.)
• Minuto 2: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 3: 30 Sit-Ups
• Minuto 4: 30 Double Unders/Tuck Jumps

CORE WORK

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

• Superman Hold
• Plank Hold

Circuit Training 20.05.2024

WARM UP
3 giri di:

• 10 Air Squats
• 10 Push-Ups
• 10 Crunches Completi

METCON
TEAM WOD (team da 2, gli atleti alternano gli esercizi)
8 giri (TIME CAP 20') di:

• 5 Box Jump Overs @60/50 cm. (24/21 in.)
• 10 Pull-Ups/15 Ring Rows
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups
• 25 Double Unders

CORE WORK

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

• Lateral Plank Hold

Circuit Training 18.05.2024

WARM UP
3 giri di:

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

METCON
40 giri (40" lavoro - 20" pausa) di:
(TIME CAP 25')

• 1 Burpees
• 2 Air Squats
• 3 Push-Ups HR
• 4 Affondi alternati (Dx+Sx=2)

CORE WORK

3 giri di:

• 1' Toes To Bars
• 1' Double Unders
• 1' Sit-Ups
• 1' Riposo

Circuit Training 17.05.2024

WARM UP
3 giri di:

• 10 Plank To Push-Ups
  
• 10 Leg Raises
  
• 10 Affondi Laterali
  

METCON
6 giri di (TIME CAP 20'):

• 6 Inverted Burpees
  
• 12 (per braccio) KB One Side Bent Over Row @24/16 Kg. (53/35 lbs.)
  
• 18 V Sit-Ups
  
• 24 Double Unders (60 Singles)
  

CORE WORK

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

• Hollow Kicks

Circuit Training 16.05.2024

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Sit-Ups
• 20 Clapping Jacks
  

METCON
TEAM WOD (x2)
AMRAP 18' di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 20 Toes To Bars
  
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 40 V Sit-Ups 
• 50 Double Unders (x3 Singles) 
• 40 Push-Ups HR 
• 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Burpees

CORE WORK

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

• Plank Hold
  
• Scissor Kicks

Circuit Training 15.05.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
AMRAP 20' di:

• 10 Toes To Bars/20 V Sit-Us 
• 15 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 25 Sit-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

6 giri di:

• 30" Flutter Kicks
  
• 30" Crunches Completi
  
• 30" Plank Hold

Circuit Training 14.05.2024

WARM UP
3 giri di:

• 30" Jumping Jacks
  
• 30" Shoulder Taps
• 30" Plank Hold

METCON
TEAM WOD (x2)
AMRAP 20':

• 40 Double Unders (100 Singles)
• 20 Box Jumps @60/50 cm. (24/20 in.)
• 10 Toes To Bars/20 V Sit-Ups
• 5 Pull-Ups/10 Ring Rows

Gli atleti si susseguono negli esercizi: il primo esegue i DU e il secondo riposa. Quando il primo ha finito inizia con i BJ e il compagno inizia i DU e così via.

CORE WORK

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

• Hollow Kicks

Circuit Training 13.05.2024

WARM UP
3 giri di:

• 25 Jumping Jacks
• 10 Roll-Ups
• 10 Star V-Ups (Dx+Sx=1)
  

METCON
TEAM WOD (x2)
AMRAP 20' di:

• 150 Thrusters @20/15 Kg. (45/33 lbs.)
• 90 Double Unders (x3 Singles)
• 30 Pull-Ups/60 Ring Rows

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

CORE WORK

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

• Hollow Hold
• Side Plank (4 intervalli per lato)

Circuit Training 11.05.2024

WARM UP
3 giri:

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

METCON
AMRAP 18' di:

• 7 Pull-Ups/Ring Rows
• 14 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 21 Toes To Bars
• 28 Double Unders (84 Singles)

CORE WORK

5 giri di:

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

Circuit Training 10.05.2024

WARM UP
4 giri di:

• 30 Jumping Jacks
  
• 20 Leg Raises
• 10 Push-Ups

METCON
EMOM 10' di:

• DISPARI: 5 Wall Climbs
• PARI: 12 Toes To Bars

POI (2' RIPOSO)

EMOM 10' di:

• DISPARI: 10 Inverted Burpees
  
• PARI: 15 KB SDHP @24/16 Kg. (53/35 lbs.)

CORE WORK

• 50 Pinguini
• 50 Sit-Ups

Circuit Training 09.05.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON

AMRAP 20' di:

• 5  Burpees
• 10 Push-Ups HR
• 15 V Sit-Ups
• 20 Air Squats su Med Ball
• 25 Cross Body Toe Taps (Dx+sx=1)

CORE WORK

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

• Crunches
  
• Russian Twists

Circuit Training 08.05.2024

WARM UP
4 giri di:

• 15 Jumping Jacks
• 10 Russian Twists (Dx+Sx=1)
• 5 Sprawls

METCON

4 giri di (TIME CAP 25'):

• 10 Pull-Ups/Ring Rows
• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
• 30 V Sit-Ups
• 40 Double Unders/Tuck Jumps

CORE WORK

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

• Plank Hold
• Superman Hold

Circuit Training 07.05.2024

WARM UP

3 giri di:

• 15 Air Squats
• 15 Leg Raises
• 15 Shoulder Taps

METCON
TEAM WOD (x2)
AMRAP 18':

• 6 Push Presses @50/30 Kg. (110/65 lbs.)
• 12 Box Jump Overs @60/50 cm. (24/21 in.)

Gli atleti si alternano i giri completi.

CORE WORK

• 100 Crunches Completi
• 100 Russian Twists (Dx+Sx=1)

Circuit Training 06.05.2024

WARM UP
3 giri di:

• 10 Push-Ups
• 15 Sit-Ups
• 20 Air Squats

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta)
AMRAP 30' di:

• 50 Burpees OTB
• 40 KB SDHP @32/24 Kg. (70/53 lbs.)
• 30 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Front Squats @45/30 Kg. (100/65 lbs.)
• 10 (x gamba) Affondi posteriori con bilanciere @45/30 Kg. (100/65 lbs.)

CORE WORK

4 giri di:

• 30" Russian Twists
• 30" Hollow Hold
• 30" Riposo

Circuit Training 04.05.2024

WARM UP
3 giri di:

• 15 Jumping Jacks
• 15 Mountain Climbers (Dx+Sx=1)
• 15 V Sit-Ups

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 12 Burpees
• Minuto 2: 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• Minuto 3: 20 Ball Slams @15/10 Kg. (33/22 lbs.)
• Minuto 4: 40 Double Unders

CORE WORK

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

• Toes To Bars
• Push-Ups

Circuit Training 03.05.2024

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Scissor Kick
  
• 10 DD Squats
  

METCON
TEAM WOD (x2)
AMRAP 18' di:

• 5 Burpees
• 10 Pull-Ups/Ring Rows
  
• 15 V Sit-Ups
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders/Tuck Jumps
  

CORE WORK

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

• Crunches Completi
  
• Penguins

Circuit Training 02.05.2024

WARM UP
3 giri di:

• 10 Squat Jumps
• 10 Push-Ups HR
  
• 10 Russian Twists (Dx+Sx=1)

METCON
EMOM 20' di:

• Minuti DISPARI: 3 Squat Cleans + 10 Toes To Bars
  
• Minuti PARI: 3 Thrusters + 25 Double Unders (60 Singles)
  

RX'D = 45/27,5 Kg. (100/60lbs.)
SCALED = 40/25Kg. (90/55 lbs.)

CORE WORK

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

• Plank Hold
  
• Crossbody Toe Taps