Circuit Training 30.09.2024

WARM UP
3 giri di:

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

METCON
AMRAP 20' di:

• 15 V Sit-Ups
• 10 Burpees
• 5 Pull-Ups

CORE WORK

6 giri di:

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

Circuit Training 26.09.2024

WARM UP
4 giri di:

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

METCON
TIME CAP 20':

• LADDER 20-2 KB SDHP @24/16 Kg. (53/35 lbs.)
• LADDER 1-10 Burpees
• 10 V Sit-Ups

CORE WORK

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

• Sit-Ups
• Russian Twists

Circuit Training 25.09.2024

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
• 15 Hollow Kicks
• 10 Lunges (per gamba) 

METCON
3 giri di (TIME CAP 20'):

• 10 Pull-Ups/Ring Rows
• 20 Affondi con disco @20/15 Kg. (45/33 lbs.)
• 30 KB American Swings @24/16 Kg. (53/35 lbs.)
• 40 Sit-Ups
• 50 Push-Ups HR

CORE WORK

3 giri di:

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

Circuit Training 24.09.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2, gli atleti si alternano gli esercizi)
AMRAP 20' di:

• 5 Front Squats @50/35 Kg. (110/77 lbs.) 
• 10 Pull-Ups 
• 15 Toes To Bars
• 20 Sit-Ups
• 25 Double Unders

CORE WORK

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

• Penguins
  
• Russian Twists

Circuit Training 23.09.2024

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 15':

• 9 Deadlifts
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 21 V Sit-Ups
  

RX'D = 70/50 Kg. (155/110 lbs.)
SCALED = 60/40 Kg. (135/90 lbs.)

CORE WORK

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

• Crossbody Toe Taps
• Crunches

Circuit Training 20.09.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Crunches
  
• 10 Shoulder Taps
  

METCON

• AMRAP 12' di:
• 10 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 Push-Ups
• 30 Sit-Ups
• NO REST
• AMRAP 5' di:
  • 5 Box Jumps @60/50 cm. (24/21 in.)
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

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

• Pinguini
• Russian Twists

 

Circuit Training 19.09.2024

WARM UP
3 giri:

• 10 Shoulder Taps
  
• 20 Glute Bridges
  
• 30 Jumping Jacks
  

METCON
TEAM WOD (team da 2)
COACH'S BIRTHDAY WOD
AMRAP 25' di:

• 58 Sync Sit-Ups
  
• 19 Burpees (I go, you go)
  
• 9 Sync Push-Ups
• 19 Jumping Lunges (Dx+Sx=1) (I go, you go)
• 66 Sync Mountain Climbers (Dx+Sx=1)

CORE WORK

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

• Plank Hold

Circuit Training 18.09.2024

WARM UP

3 giri di:

• 5 Inchworms
• 10 Plank to Push-Ups
• 15 Shoulder Taps (Dx+Sx=1)

METCON

EMOM 20' (5 giri totali):

• Minuto 1: 18 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 2: 30 Double Unders/Mountain Climbers (Dx+Sx=1)
• Minuto 3: 15M/10F Toes To Bars
• Minuto 4: 25M/15F Push-Ups

CORE WORK

• 100 Russian Twists
• 100 Flutter Kicks

Circuit Training 17.09.2024

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Sit-Ups
  
• 15 Air Thrusters
  

METCON
5 giri di (TIME CAP 25'):

• 10 Burpees
  
• 15 Toes To Bars (x2 V Sit-Ups)
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders (x3 Singles)
  

CORE WORK

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

• Plank Hold
• Crunches

 

Circuit Training 16.09.2024

WARM UP
3 giri di:

• 4 Inchworms
  
• 8 Jumping Lunges
  
• 12 Sit-Ups
  

METCON
TEAM WOD (X2)
AMRAP 18' di:

• 5 Pull-Ups/10 Ring Rows
  
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Toes To Bars (x2 V Sit-Ups)
• 20 Air Squats
  
• 25 Double Unders (SUB Tuck Jumps)

CORE WORK

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

• V Sit-Ups
  
• Superman

Circuit Training 13.09.2024

WARM UP
4 giri di:

• 12 Shoulder Taps (Dx+Sx=1)
• 8 Glute Bridges
• 4 Sprawls

METCON
TEAM WOD (x2, gli atleti si alternano i giri completi)
AMRAP 20' di:

• 4 Power Cleans @50/35 Kg. (110/77 lbs.)
  
• 8 Push-Ups HR
• 12 Air Squats
  

CORE WORK

3 giri di:

• 30 Double Unders
• 30 Alt. Leg Raises
• 30 Crunches

Circuit Training 12.09.2024

WARM UP

3 giri:

• 5 Inchworms
• 10 Affondi Alternati
• 15 Glute Bridges
  

METCON
AMRAP 18':

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

CORE WORK

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

• Scissor Kicks
• Plank Hold

 

Circuit Training 11.09.2024

WARM UP
3 giri:

• 30 Lateral Hops
  
• 20 Leg Raises
  
• 10 Push-Ups
  

METCON
4 giri di (TIME CAP 20'):

• 40 Double Unders (100 Singles)
• 30 Jumping Lunges (Dx+Sx=1)
  
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 10 Toes To Bars (20 Knees To Chest)
  

CORE WORK

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

• V Sit-Ups
  
• Pinguini

Circuit Training 10.09.2024

WARM UP
3 giri di:

• 10 Air Thrusters
• 10 Russian Twists (Dx+Sx=1)
  
• 10 V Sit-Ups

METCON
5 giri di (TIME CAP 20'):

• 5 Hang Power Cleans
• 5 Front Squats
• 5 Box Jumps Over @60/50 cm. (24/20 in.)
  
• 15 Sit-Ups
• 15 Push-Ups HR
• 30 Double Unders (x3 Singles) 

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

CORE WORK

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

• Hollow Hold
• Crunches

Circuit Training 09.09.2024

WARM UP
3 giri di:

• 5 Inchworms
  
• 15 Russian Twists (Dx+Sx=1)
  
• 25 Jumping Jacks

METCON
2 giri di (TIME CAP 21'):

• 7 Burpees
• 50 KB Goblet Squats @16/12 Kg. (35/26 lbs.)
• 7 Burpees
• 50 KB Reverse Lunges @16/12 Kg. (35/26 lbs.)
• 7 Burpees
• 50 V Sit-Ups
• 7 Burpees
• 50 KB Push Presses @16/12 Kg. (35/26 lbs.)

 
CORE WORK
4 giri di (40" ON - 20" OFF):

• Flutter Kicks
  
• Plank Hold

Circuit Training 06.09.2024

WARM UP

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

• Air Thrusters
  
• Mountain Climbers
  

 

METCON
AMRAP 7' di:

• 7 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 14 Sit-Ups

3' RIPOSO

AMRAP 7' di:

• 7 Burpees Over The Bar
• 14 Hang Power Cleans @40/25 Kg. (90/55 lbs.)

 

CORE WORK

4 giri di:

• 20 Alt. Rear Lunges
  
• 15 Penguins
  
• 10 Superman

Circuit Training 05.09.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
AMRAP 15' di:

• 10 KB One Arm Clean & Presses @16/12 Kg. (35/26 lbs.)
• 15 Med Ball Sit-Ups @10/6 Kg. (22/14 lbs.) 
• 20 OH Walking Lunges @20/15 Kg. (45/33 lbs.) 
• 30 Double Unders (x3 Singles)

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 04.09.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Squats
  
• 20 Leg Raises
  

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

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

CORE WORK

6 giri di:

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

Circuit Training 03.09.2024

WARM UP
4 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 10 Mountain Climbers (Dx+Sx=1)
• 10 Crunches

METCON
AMRAP 18' di:

• 20 V Sit-Ups
  
• 8 Burpees
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 8 Push-Ups  HR

CORE WORK

3 giri (40" lavoro - 20" pausa)

• Jumping Jacks
  
• Alt. V-Ups
  
• Plank Hold

Circuit Training 02.09.2024

WARM UP
4 giri di:

• 30 Jumping Jacks
• 10 Sit-Ups
• 10 Hollow Rocks

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 10 Burpees
• Minuto 2: 10 KB One Arm Side Bent Over @24/16 Kg. (53/35 lbs.)
  
• Minuto 3: 10 Jumping Lunges (Dx+Sx=1)
• Minuto 4: 25 Sit-Ups

CORE WORK

4 giri di:

• 30 Double Unders/Mountain Climbers (Dx+Sx=1)
• 20 Russian Twists (Dx+Sx=1)