domenica 14 luglio 2024

Circuit Training 15.07.2024

WARM UP
3 giri di:

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

METCON
3 giri (TIME CAP 20') di:
  • 30 Double Unders (x3 Singles) 
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 40 Air Squats 
  • 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 10 Toes To Bars
  • 20 Push-Ups HR

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups
  • Reverse Sit-Ups

venerdì 12 luglio 2024

Circuit Training 12.07.2024

WARM UP
3 giri di:

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

METCON
TIME CAP 20':
  • LADDER 10-1 di:
    • KB American Swings @24/16 Kg. (53/35 lbs.) 
    • Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
    • Clean @40/27,5 Kg. (90/60 lbs.)
    • 10 Burpees
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Mountain Climbers

giovedì 11 luglio 2024

Circuit Training 11.07.2024

WARM UP
3 giri di:

  • 10 Sprawls
  • 15 Air Thrusters
  • 20 Leg Raises

METCON
ORE 13.00

5 giri di: (TIME CAP 20'):
  • 5 Strict Pull-Ups 
  • LADDER 4-20 Toes To Bars
  • LADDER 6-30 Push-Ups HR 
  • LADDER 20-100 Double Unders (x2 Singles)
ORE 19.30
TEAM WOD (x2)
AMRAP 20' di:
  • 50 Double Unders (x2 Singles)
  • 50 Box Jumps @60/50 cm. (24/20 in.)
  • 50 V Sit-Ups
  • 50 KB SDHP @24/16 Kg. (55/35 lbs.)

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

mercoledì 10 luglio 2024

Circuit Training 10.07.2024

WARM UP
3 giri:

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

METCON
5 giri (TIME CAP 20'):
  • 5 Thrusters @40/27,5 Kg. (90/60 lbs.) 
  • 10 Burpees 
  • 15 Push-Ups HR
  • 25 V Sit-Ups

CORE WORK
4 giri di:
  • 6 Star V-Ups (Dx+Sx=1)
  • 12 Russian Twists (Dx+Sx=1)
  • 18 Crunches

martedì 9 luglio 2024

Circuit Training 09.07.2024

WARM UP
4 giri di:

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

METCON
EMOM 15' di:
  • 5 Front Squats @50/30 Kg. (110/65 lbs.)
  • 5 Burpees Over The Bars

CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Crunches
  • Plank Hold

lunedì 8 luglio 2024

Circuit Training 08.07.2024

WARM UP
3 giri di:
  • 20 Clapping Jacks
  • 15 Air Thrusters
  • 10 Plank Jacks


METCON
TEAM WOD (team da 2):
6 giri (a testa) di (TIME CAP 24'):

  • 30 Double Unders (x3 Singles)/Tuck Jumps
  • 20 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 10 Burpees
Un atleta esegue tutto il circuito, l'altro si riposa in attesa del proprio turno.

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

  • Crunches
  • Hollow Kicks

sabato 6 luglio 2024

Circuit Training 06.07.2024

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
TEAM WOD
TIME CAP 25':

  • 4 giri (alternando esercizi) di:
    • 5 Burpees
    • 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
    • 15 Reverse Burpees
    • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
    • 25 KB SDHP @24/16 Kg. (53/35 lbs.) 
  • THEN (NO REST)
  • 6 giri (alternando i giri completi) di "CINDY":
    • 5 Pull-Ups 
    • 10 Push-Ups HR
    • 15 Air Squats

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Mountain Climbers

venerdì 5 luglio 2024

Circuit Training 05.07.2024

WARM UP
3 giri di:

  • 10 Rear Lunges
  • 15 Crunches
  • 20 Clapping Jacks

METCON

  • 50 Box Jumps @60/50 cm. (24 / 20 in.) 
  • 25 Toes To Bars
  • 50 Wall Ball Shots @10/6 Kg. (22 /14 lbs.) 
  • 25 Ring Dips 
  • 50 Wall Ball Shots @10/6 Kg. (22 /14 lbs.) 
  • 25 Toes To Bars
  • 50 Box Jumps @60/50 cm. (24 / 20 in.)

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

giovedì 4 luglio 2024

Circuit Training 04.07.2024

WARM UP
3 giri di:
  • 20 Jumping Jacks
  • 15 Russian Twists (Dx+Sx=1)
  • 10 Affondi (Dx+Sx=1)

METCON
6 giri (TIME CAP 20') di:
  • 5 Wall Climbs
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
  • 20 Sit-Ups

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

 

mercoledì 3 luglio 2024

Circuit Training 03.07.2024

WARM UP
4 giri di:

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


METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta):
  • 66 Double Unders/Tuck Jumps
  • 66 Front Squats @40/27,5 Kg. (90/60 lbs.)
  • 66 Push-Ups HR
  • 66 V Sit-Ups
  • 66 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 66 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 66 Box Jumps @60/50 cm. (24/21 in.)
  • 66 Box Dips
  • 66 Double Unders/Tuck Jumps

CORE WORK
3 giri di:
  • 1' Sit-Ups
  • 1' Reverse Sit-Ups
  • 1' Plank Hold

martedì 2 luglio 2024

Circuit Training 02.07.2024

WARM UP
3 giri di:

  • 10 Jump Squats
  • 10 Push-Ups
  • 10 Sit-Ups


METCON
TEAM WOD (gli atleti si suddividono le ripetizioni)
4 giri di: (TIME CAP 25')

  • 60 Double Unders/Tuck Jumps
  • 30 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 pood) 
  • 10 Pull-Ups/20 Ring Rows 
  • 60 Sit-Ups 
  • 20 (per gamba) OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  • 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Penguins