Circuit Training 28.06.2024

WARM UP
3 giri di:

• 10 Shoulder Taps
• 15 Crunches
• 30 Lateral Hops

METCON
AMRAP 18':

• 10 Burpees
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 25 Double Unders/Tuck Jumps

CORE WORK

• 100 Sit-Ups 

Circuit Training 27.06.2024

WARM UP
3 giri di:

• 20 Clapping Jacks
  
• 15 Pinguini (Dx+Sx=1)
• 10 Push-Ups

METCON
4 giri di (40" lavoro-20" riposo):

• Assault Bike
  
• KB SDHP @24/16 Kg. (53/35 lbs.)
  
• V Sit-Ups
  
• Affondi alternati con OH Plate @20/15 Kg. (45/33 lbs.)
• Box Jumps @60/50 cm. (24/21 in.)
  

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
TABATA (20" ON - 10" OFF x 4 giri):

• Russian Twists
  
• Crunches Completi

Circuit Training 26.06.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
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
  
• Flutter Kicks

Circuit Training 25.06.2024

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 15 Sit-Ups
  
• 10 Shoulder Taps
  

METCON
TEAM WOD (x2, si alternano esercizi)

AMRAP 18' di:

• 3 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 6 Inverted Burpees
• 9 Toes To Bars/18 V sit-Ups
• 12 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 Push-Ups HR

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

• Crunches
• Reverse Crunches

Circuit Training 24.06.2024

WARM UP
3 giri di:

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

METCON
4 giri (TIME CAP 20') di:

• 5 Hang Power Clean & Presses @40/27,5 Kg. (90/60 lbs.)
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups
• 25 Double Unders/Tuck Jumps

CORE WORK

3 giri  (40" lavoro - 20" pausa)

• Rope Jumps
  
• Crunches
  
• Plank Hold

Circuit Training 21.06.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Crunches
  
• 10 Shoulder Taps
  

METCON
EMOM 16' (4 rounds totali):

• Minuto 1: 20 KB American Swings @16/12 Kg. (35/25 lbs.)
• Minuto 2: 20 Push-Ups HR
• Minuto 3: 30 Sit-Ups
• Minuto 4: 30 Mountain Climbers (Dx+Sx=1)

CORE WORK

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

• Flutter Kicks
  
• Pinguini

Circuit Training 20.06.2024

WARM UP
3 giri di:

• 5 Burpees
  
• 10 Air Squats
  
• 15 Sit-Ups
  

METCON
AMRAP 17' di:

• 20 Push-Ups HR
• 20 KB Russian Twists (Dx+Sx=1) @disco 10/5 Kg.
• 30 Double Unders (x2 Singles)
• 20 Hollow Kicks
• 20 KB Sumo Deadlift High Pulls @24/16 Kg. (55/35 lbs.)
• 30 Jumping Lunges (15 per gamba)

CORE WORK

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

• Plank Hold
• Superman Hold

Circuit Training 19.06.2024

WARM UP
3 giri:

• 20 Jumping Jacks
  
• 15 Russian Twists
  
• 10 Affondi Posteriori
  

METCON
AMRAP 18':

• 40 Sit-Ups
  
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 KB Russian Swings @24/16 Kg. (53/35 lbs.)
• 10 (per braccio) KB One Arm Bent Over Rows @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Hollow Kicks
  
• Crunches

Circuit Training 18.06.2024

WARM UP

4 giri:

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

METCON

HAPPY B.DAY SIMONA

TIME CAP 25':

• 50 Air Squats
• 50 KB SDHP @24/16 Kg. (53/35 lbs.)
• 50 Toes To Bars
• 50 Push-Ups HR
• 50 Walking Lunges
• 50 (25 per braccio) KB Snatches @16/12 Kg. (35/26 lbs.)
• 50 V Sit-Ups

CORE WORK

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

• Plank Hold
  
• Pinguini

Circuit Training 17.06.2024

WARM UP
4 giri di:

• 10 Crunches
  
• 15 Air Thrusters
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON

TEAM WOD (x2)
AMRAP 20' di:

• 5 Pull-Ups/Ring Rows (x2)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 Push-Ups HR
• 20 V Sit-Ups
• 25 Double Unders/75 Singles Unders

CORE WORK:

3 giri di:

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

Circuit Training 14.06.2024

WARM UP
3 giri di:

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

METCON
LADDER 10-1 di (TIME CAP 20'):

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

CORE WORK

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

• Flutter Kicks
  
• Pinguini

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' Push-Ups HR
• 1' Sit-Ups
• 1' Pull-Ups/Ring Rows (diviso 2)
• 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

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

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

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

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

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

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

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

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

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