giovedì 13 giugno 2024

Circuit Training 13.06.2024

WARM UP
3 giri di:

  • 5 Sprawls
  • 15 Hollow Kicks
  • 25 Lateral Hops (Dx+Sx=1)

METCON
3 giri di:
  • 1' Front Squats @40/25 Kg (90/55 lbs.)
  • 1' Toes To Bars
  • 1' Affondi con bilanciere @40/25 Kg (90/55 lbs.)
  • 1' Pull-Ups/Ring Rows (diviso 2)
  • 1' Sit-Ups
  • 1' Push-Ups HR
  • 1' Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
6 giri (30" ON - 15" OFF) di:
  • Plank Hold
  • Alt. Leg Raises

mercoledì 12 giugno 2024

Circuit Training 12.06.2024

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' di:
  • 8 Hang Power Cleans @45/27,5 Kg. (100/60lbs.)
  • 16 Toes To Bars 
  • 24 KB American Swings @16/12 Kg. @(35/26 lbs.)
  • 32 Sit-Ups 
  • 40 Double Unders /Mountain Climbers (Dx+Sx=1)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crossbody Toe Taps
  • V Sit-Ups

martedì 11 giugno 2024

Circuit Training 11.06.2024

WARM UP
3 giri di:

  • 10 Sprawls
  • 15 Air Thrusters
  • 20 Leg Raises

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta):
  • 50 Burpees
  • 50 Push Presses @40/27,5 Kg. (90/60 lbs.)
  • 50 Box Jumps @60/50 cm. (24/20 in.)
  • 50 Toes To Bars (x2 V Sit-Ups)
  • 50 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 50 Inverted Burpees
  • 50 Affondi con disco @20/15 Kg. (44/33 lbs.) (Dx+Sx=1)
  • 150 Double Unders (x2 Singles)

CORE WORK
  • 1' Crunches
  • 1' Plank Hold
  • 1' Russian Twists
  • 1' Hollow Hold
  • 1' Alt. Leg Raise
  • 1' Plank Hold
  • 1' Crunches

lunedì 10 giugno 2024

Circuit Training 10.06.2024

WARM UP
3 giri di:

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

METCON
5 giri (TIME CAP 20') di:
  • 10 KB Snatches per braccio  @16/12 Kg. (35/26 lbs.)
  • 20 Sit-Ups
  • 30 Air Squats
  • 40 Double Unders/Tuck Jumps (x3 Singles)

CORE WORK
TABATA (20" lavoro-10" pausa x 8 giri)
  • Hollow Kick
  • Superman

sabato 8 giugno 2024

Circuit Training 08.06.2024

WARM UP
3 giri:

  • 5 Inchworms
  • 10 Squat Jumps
  • 15 Shoulder Taps

METCON

TEAM WOD 
(team da 2, 
gli atleti si dividono le ripetizioni tranne in synchro)
AMRAP 20' 
:
  • 22 One KB Box Step-Ups @60/50 cm. (24/20 in.)
  • 22 KB One Arm Bent Over Row
  • 22 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 22 Synchro Sit-Ups
RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 
16/12 Kg. (35/25 lbs.)

CORE WORK
  • 50 Flutter Kicks
  • 50 Russian Twists (Dx+Sx=1)
  • 50 Hollow Kicks

venerdì 7 giugno 2024

Circuit Training 07.06.2024

WARM UP
3 giri di:

  • 10 Push-Ups
  • 15 Flutter Kicks
  • 20 Jumping Jacks

METCON
AMRAP 20' di
:
  • 5 Thusters @40/27,5 Kg. (90/60 lbs.)
  • 10 Burpees
  • 15 KB American Swings @24/16 Kg. (53/35)
  • 20 Sit-Ups
  • 25 Double Unders (x3 Singles)

CORE WORK
10 giri di:
  • 30" Crunches
  • 30" Reverse Crunches


giovedì 6 giugno 2024

Circuit Training 06.06.2024

WARM UP
3 giri di:
  • 10 Shoulder Taps (Dx+Sx=1)
  • 10 Santana Push-Ups
  • 20 Jumping Jacks

METCON
TEAM WOD (x2)
AMRAP 20' di
:
  • 10 Burpees 
  • 20 Box Jumps @60/50 cm. (24/21 in.) 
  • 30 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
  • 40 Sit-Ups 
  • 50 Double Unders (150 Singles) 
  • 40 Push-Ups HR
  • 30 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 20 OH Lunges (per gamba) @20/15 Kg (45/33 lbs.) 
  • 10 Pull-Ups

CORE WORK
  • 75 Crunches Completi
  • 75 Russian Twists (Dx+Sx=1)
  • 2' Plank Hold


mercoledì 5 giugno 2024

Circuit Training 05.06.2024

WARM UP
3 giri di:

  • 25 Jumping Jacks
  • 15 Crunches Completi
  • 5 Squat Jumps

METCON
TIME CAP 20'
4 giri di:
  • 30 Double Unders/90 Singles Unders
  • 20 Med Ball Sit-Ups @10/6 Kg. (22/14 lbs.)
  • 10 KB American Swings @24/16 Kg. (53/35 lbs)
POI (SENZA RIPOSO)
3 giri di:
  • 15 V Sit-Ups
  • 15 Push-Ups HR

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Russian Twists


martedì 4 giugno 2024

Circuit Training 04.06.2024

WARM UP
3 giri di:

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

METCON
3 giri (AMRepsAP) di:
  • 1' Hang Power Cleans @40/27,5 Kg. (90/60 lbs.) 
  • 1' KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 1' Push-Ups HR 
  • 1' MedBall Sit-Ups @10/6 Kg. (22/14 lbs.)
  • 1' Burpees
  • 1' Riposo
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Reverse Plank Hold

lunedì 3 giugno 2024

Circuit Training 03.06.2024

WARM UP
3 giri di:

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

METCON
AMRAP 18' di
:
  • 10 Affondi (per gamba) con disco sopra testa @20/15 Kg. (45/33 lbs.)
  • 10 Burpees
  • 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 V Sit-Ups

CORE WORK
4 giri di:

  • 45" Plank Hold
  • 45" Russian Twists
  • 45" Air Squats