Circuit Training 31.10.2024

WARM UP
3 giri di:

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

METCON
EMOM 15' di:

• 1 Power Clean @50/35 Kg. (110/77 lbs.)
• 2 Front Squats @50/35 Kg. (110/77 lbs.) 
• 3 Pull-Ups/6 Ring Rows

CORE WORK

5 giri di:

• 1' Single Unders
• 1' Sit-Ups
• 1' Reverse Sit-Ups

Circuit Training 30.10.2024

WARM UP
3 giri di:

• 20 Single Unders
• 20 Air Thrusters
• 15 Sit-Ups

METCON
5 giri di (TIME CAP 20'):

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 V Sit-Ups
• 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• 25 Double Unders (x3 Singles)

CORE WORK
3 giri di:

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

Circuit Training 29.10.2024

WARM UP
3 giri:

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

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 10 Box Jump Overs @60/50 cm. (24/21 in.)
• Minuto 2: 20 Push-Ups HR
• Minuto 3: 30 Double Unders/Tuck Jumps
• Minuto 4: 10 Cal Assault Bike
• Minuto 5: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• Minuto 6: 30 Sit-Ups

 

CORE WORK

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

• Russian Twists
  
• Alt. Leg Raises

Circuit Training 28.10.2024

WARM UP
4 giri di:

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

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20' di:

• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 Push-Ups HR
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups
• 15 Reverse Burpees

CORE WORK

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

• Russian Twists
• Hollow Kick

Circuit Training 25.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica SNATCH 

METCON
4 giri (TIME CAP 10') di:

• 10 Snatches @35/25 Kg. (77/55 lbs.)
• 5 Burpees OTB

 

COOL DOWN

• Stretching

Circuit Training 24.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica PULL-UP, TOES TO BAR, DOUBLE UNDERS

METCON
AMRAP 10' di:

• 30 Double Unders/Tuck Jumps
• 10 Toes To Bars
• 10 Push-Ups

 

COOL DOWN

• Stretching

Circuit Training 23.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica KETTLEBELL 

METCON
EMOM 10':

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)

 

COOL DOWN

• Stretching

Circuit Training 22.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica SNATCH 

METCON
4 giri (TIME CAP 10') di:

• 10 Power Snatches @35/25 Kg. (77/55 lbs.)
• 10 Burpees 

 

COOL DOWN

• Stretching

Circuit Training 21.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica CLEAN 

METCON
AMRAP 8' of:

• 10 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
• 10 V Sit-Ups

 

COOL DOWN

• Stretching

Circuit Training 18.10.2024

WARM UP

3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 30 Sit-Ups
• 40 Air Squats su Med Ball
  

CORE WORK

• 2' Crunches Completi
• 2' Russian Twists
• 2' Plank Hold

Circuit Training 17.10.2024

WARM UP
4 giri di:

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

METCON

4 giri di:

• AMRAP 4' di:
• 4 Double Squats Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 8 Jumping Lunges (Dx+Sx=1)
• 12 V Sit-Ups
• 1' Riposo

CORE WORK

4 giri di:

• 30" Russian Twists
  
• 30" Alt. Leg Raises
  
• 30" Plank Hold

Circuit Training 16.10.2024

WARM UP
3 giri di:

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

METCON
10 giri di (TIME CAP 20'):

• 7 Front Squats @50/30 Kg. (110/65 lbs.)
• 10 V Sit-Ups

CORE WORK

4 giri (40" ON - 20" OFF)

• Crunches
• Plank Hold

Circuit Training 15.10.2024

WARM UP
4 giri di:

• 6 Jump Squats
  
• 12 Push-Ups
  
• 18 Russian Twists (Dx+Sx=1)
  

METCON
E2MOM (10 giri - 20' totali):

• 25 Sit-Ups
  
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Flutter Kicks
  
• Hollow Holds

Circuit Training 14.10.2024

WARM UP
4 giri:

• 10 KB American Swings @16/12 Kg. (35/28 lbs.)
• 10 Crunches
• 10 Push-Ups
• 10 Jump Squats

METCON

4 giri di (TIME CAP 20') : 

• 5 Front Squats @50/30 Kg. (110/65 lbs.)
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Toes To Bars (x2 V Sit-Ups)
• 20 OH Lunges with plate @20/15 Kg. (45/33 lbs.)
• 25 Sit-Ups

CORE WORK
5 giri di:

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

Circuit Training 11.10.2024

WARM UP

3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
• 10 Push-Ups
• 20 Jumping Jacks

METCON
3 giri di: (TIME CAP 20'):

• 40 Double Unders/Tuck Jumps (x3 Singles)
• 30 V Sit-Ups
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)

CORE WORK

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

• Hollow Kicks
• Russian Twists

Circuit Training 10.10.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Shoulder Taps
  
• 20 Leg Raises
  

METCON

8 giri di: (TIME CAP 24')

• 8 Burpees
• 8 V Sit-Ups
• 8 Toes To Bars
• 8 Air Squats
• 8 Push-Ups

Ogni 3' eseguire 15 Double Unders/20 Tuck Jumps

CORE WORK

6 giri di:

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

Circuit Training 09.10.2024

WARM UP
4 giri:

• 5 Jump Squats
  
• 10 Shoulder Taps (Dx+Sx=1)
  
• 15 Crunches
  

METCON
2 giri di (TIME CAP 25'):

• 50 Push-Ups
• 40 Sit-Ups
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 KB Squat Clean & Presses @24/16 Kg. (53/35 lbs.)
• 5 Burpee Pull-Ups

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

Circuit Training 08.10.2024

WARM UP

3 giri di:

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

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
6 giri (totali) di (TIME CAP 20'):

• 5 Handstand Push-Ups
• 10 Inverted Burpees 
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 30 Sit-Ups con disco @10/5 Kg. (22/11 lbs.)
• 40 Double Unders/Tuck Jumps

CORE WORK

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

• Crunches
• Hollow Hold 

Circuit Training 07.10.2024

WARM UP
5 giri di:

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

METCON
TEAM WOD
6 giri (TIME CAP 20') di:

• 5 Hang Power Cleans
• 10 Front Squats
• 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups
• 25 Double Unders/Tuck Jumps

RX'D =  @40/27,5 Kg. (90/60 lbs.)
SCALED = @35/25 Kg. (80/55 lbs.)

CORE WORK

5 giri di:

• 10 Toes To Bars
  
• 20 Russian Twists (Dx+Sx=1)

Circuit Training 04.10.2024

WARM UP
3 giri:

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

METCON
3 giri (TIME CAP 18') di:

• 50 Jumping Jacks
• 40 Alt. Lunges
• 30 Hollow Kicks
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 10 Toes To Bars
  
• 5 Burpees

CORE WORK

• 50 Scissors Kicks
• 100 Russian Twists (Dx+Sx=1)
• 50 Sit-Ups

Circuit Training 03.10.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
5 giri (40" lavoro - 20" pausa) di:

• Box Jumps @60/50 cm. (24/21 in.)
  
• V Sit-Ups
• Push Presses @30/20 Kg. (65/45 lbs.)
  
• Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 02.10.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Affondi Alternati
• 10 Sprawls

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 18' di:

• 1 Hang Power Clean @40/27,5 Kg. (90/60 lbs.) (+1 rip ogni giro) 
• 2 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) (+2) 
• 3 Wall Ball Shots @10/6 Kg. (22/14 lbs.) (+3) 
• 4 Push-Ups HR (+4) 
• 5 V Sit-Ups (+5)

CORE WORK

3 giri di:

• 30 Crunches
• 30 Russian Twists (Dx+Sx=1)

Circuit Training 01.10.2024

WARM UP

3 giri di:

• 15 Air Squats
• 15 Leg Raises
• 15 Shoulder Taps (Dx+Sx=1)

METCON
AMRAP 18':

• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Push-Ups HR
• 20 Jumping Lunges (Dx+Sx=1)
• 25 V Sit-Ups 
• 30 Double Unders (x3 Singles)

CORE WORK

• 100 Crunches Completi
• 100 Russian Twists (Dx+Sx=1)