Circuit Training 30.08.2024

WARM UP
4 giri di:

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

METCON
5 giri di: (TIME CAP 20')

• 30 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups
• 10 Burpees

CORE WORK

4 giri di:

• 30" Crunches
• 30" Russian Twists
• 30" Jumping Jacks

Circuit Training 29.08.2024

WARM UP
3 giri di:

• 15 Mountain Climbers (Dx+Sx=1)
• 10 Hollow Kicks
• 5 Lunges (Dx+Sx=1) 

METCON
TIME CAP 16'

• 100 Double Unders (x3 Singles)
• 50 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 40 V Sit-Ups
• 30 Alt KB Snatches (15 per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Box Jumps Over @60/50 cm. (24/21 in.)
• 10 Burpee Toes To Bars

CORE WORK
5 giri di:

• 1' Crunches
• 1' Reverse Crunches
• 1' Plank Hold

Circuit Training 28.08.2024

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 10 Air Squats
  
• 20 Jumping Jacks
  

METCON
6 giri di  (TIME CAP 20'):

• 30 V Sit-Ups
• 20 KB American Swings @16/12 Kg. (35/26 lbs.)
• 10 Burpees

 

CORE WORK

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

• Russian Twists
  
• Alt.Leg Raises

Circuit Training 27.08.2024

WARM UP
3 giri di:

• 5 Sprawls
  
• 15 Hollow Kicks
  
• 25 Jumping Jacks
  

METCON

3 GIRI

AMRAP 3' di:

• 50 Double Unders (x2 Singles)
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• MAX REPS Jumping Lunges

2' riposo tra i rounds. Il risultato è dato dalla somma dei JL effettuati.

CORE WORK

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

• V Sit-Ups
• Push-Ups

Circuit Training 26.08.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
TEAM WOD (x2)
10-20-30-40-50-40-30-20-10 ripetizioni di (TIME CAP 30'):

• Toes To Bars  (x2 V Sit-Ups)
• KB SDHP @24/16 Kg. (53/35 lbs.)
• Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

6 giri di:

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