Circuit Training 29.11.2024

WARM UP
4 giri di:

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

METCON
6 giri di (TIME CAP 20'):

• 10 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Push-Ups HR
• 30 Sit-Ups
• 40 Double Unders/100 Singles

CORE WORK

3 giri di:

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

Circuit Training 28.11.2024

WARM UP
3 giri di:

• 5 Tuck Jumps
• 10 Plank Jacks
  
• 15 Sit-Ups
  

METCON
AMRAP 9' di:

• 10 Ring Rows
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

NO REST

AMRAP 9' di:

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 V Sit-Ups

CORE WORK

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

• Crossbody Toe Taps
• Crunches

Circuit Training 27.11.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON

AMR(eps)AP di (4 giri):

• 1' Bench Press @40/25 Kg. (90/55 lbs.)
• 1' Toes To Bars
• 1' Double Unders (Singles /3)
• 1' Pull-Ups
• 1' Riposo

CORE WORK

6 giri di:

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

Circuit Training 26.11.2024

WARM UP
5 giri di:

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

METCON
EMOM 20' (4 giri totali):

• Minuto 1: 10 Burpees
• Minuto 2: 15 Toes To Bars
• Minuto 3: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• Minuto 4: 25 V Sit-Ups
• Minuto 5: 30 Push-Ups

CORE WORK

5 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
• 20 Russian Twists (Dx+Sx=1)

Circuit Training 25.11.2024

WARM UP
3 giri di:

• 15 Plank Jacks
• 15 Sit-Ups
  
• 15 Shoulder Taps (Dx+Sx=1)

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

• 10 KB SDHP @24/16 Kg. (53/35 lbs.)
• 10 Toes To Bars
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 Front Squats @50/30 Kg. (110/65 lbs.)
• 30 Double Unders/Tuck Jumps

CORE WORK

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

• Mountain Climbers
  
• Sit-Ups

Circuit Training 22.11.2024

WARM UP
3 giri di:

• 5 Tuck Jumps
• 10 Plank Jacks
  
• 15 Russian Twists (Dx+Sx=1)
  

METCON
EMOM 15':

• 5 KB SDHP @24/16 Kg. (53/35 lbs.)
• 5 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 10 Sit-Ups

CORE WORK

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

• Penguins
• V Sit-Ups

Circuit Training 21.11.2024

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
• 15 Air Squats
  
• 10 Superman
  

METCON
OGNI 3'(RX'D) o 4' (SCALED) (per 5 giri) eseguire:

• 6 Burpees
• 12 Toes To Bars/Knee To Elbows
• 18 Push-Ups
• 24 V Sit-Ups

 

CORE WORK

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

• Plank Hold
  
• Crunches

Circuit Training 20.11.2024

WARM UP
3 giri:

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

METCON
5 giri di (TIME CAP 18'):

• 10 KB One Arm Snatches (Dx)
  
• 30 Sit-Ups
  
• 10 KB One Arm Snatches (Sx)
• 30 Affondi Alternati
  

RX'D = 16/12 Kg. (35/26 lbs.)
SCALED = 12/8 Kg. (26/18 lbs.)

CORE WORK

6 giri di (30" lavoro - 15" pausa)

• Plank Hold
• Alt. Leg Raises

Circuit Training 19.11.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
5 giri di: (TIME CAP 25'):

• 10 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
• 15 Toes To Bars
• 20 Affondi con bilanciere @45/30 Kg. (100/65 lbs.)
• 25 Push-Ups

Un atleta esegue il primo esercizio, l'altro aspetta che finisca per iniziare, nel frattempo il primo passa all'esercizio successivo, e così via.

CORE WORK

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

• Hollow Kicks
• Russian Twists

Circuit Training 18.11.2024

Ieri era il 15° anniversario del blog, ringrazio chi ha letto e "subito" i miei 3654 post.... to be continued :)

WARM UP
3 giri di:

• 15 Plank Jacks
• 15 Russian Twists (Dx+Sx=1)
  
• 15 Shoulder Taps (Dx+Sx=1)

METCON
"BLOG'S 15th ANNIVERSARY"
TEAM WOD (x2, gli atleti si alternano nelle ripetizioni, lavorando uno alla volta)
AMRAP 20' di:

• 15 Burpees
• 9 Inverted Burpees
• 24 Box Jumps @60/50 cm. (24/21 in.)
• 36 Sit-Ups
• 54 Air Squats

CORE WORK

3 giri (NO REST):

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

Circuit Training 15.11.2024

WARM UP
4 giri di:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
AMRAP 18' di:

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 Burpees 
• 10 Jumping Lunges (Dx+Sx=1)
• 10 Sit-Ups
  

CORE WORK

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

• Russian Twists
  
• Plank Hold

Circuit Training 14.11.2024

WARM UP
4 giri di:

• 5 Push-Ups
• 10 Affondi Alternati
  
• 15 Glute Bridges
  

METCON
AMRAP 20' di:

• 5 Pull-Ups 
• 10 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 15 Burpees 
• 20 Toe to Bars
• 25 Push-Ups HR

 

CORE WORK

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

• Crunches Completi
  
• Russian Twists

Circuit Training 13.11.2024

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2, si alternano gli esercizi)
8 giri (TOTALI) di:

• 5 Power Cleans @50/35 Kg. (110/77 lbs.) 
• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Knees To Elbows 
• 20 Overhead Lunges con disco @20/15 Kg. (45/33 lbs.) 
• 25 Double Unders/Tuck Jumps

CORE WORK

4 giri (40" ON - 20" OFF)

• Crunches
• Plank Hold

Circuit Training 12.11.2024

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 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 20 KB American Swing @24/16 Kg. (53/35 lbs.) 
• 10 Inverted Burpees 
• 20 V Sit-Ups 
• 30 Double Unders/Tuck Jumps

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

Circuit Training 11.11.2024

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Air Squats
  
• 15 Leg Raises
  

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)

• 40-30-20 ripetizioni dei seguenti esercizi:
• Box Jumps @60/50 cm. (25/21 in.) 
• KB American Swings @24/16 Kg. (53/35 pood) 
• Med Ball Sit-Ups @10/6 Kg. (22/14 lbs.)
• THEN (NO REST)
• LADDER dei seguenti esercizi:
• 10-50 Double Unders/Tuck Jumps
• 30-10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

4 giri di:

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

Circuit Training 08.11.2024

WARM UP
3 giri di:

• 5 Inchworms
• 10 Push-Ups HR
  
• 15 Russian Twists (Dx+Sx=1)

METCON
4 giri di (TIME CAP 20'):

• 50 Double Unders (x3 Singles) 
• 20 Burpees 
• 20 KB Goblet Squats @16/12 Kg. (35/26 lbs.)
• 20 Sit-Ups 
  

CORE WORK

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

• Plank Hold
  
• Crossbody Toe Taps

Circuit Training 07.11.2024

WARM UP

3 giri:

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

METCON

AMRAP 18' di:

• 6 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 9 Burpees 
• 12 KB SDHP @24/16 Kg. (53/35 lbs.)
• 15 Double Unders (x3 Singles)

CORE WORK

3 giri di:

• 25 Jumping Jacks
  
• 25 Russian Twists (Dx+Sx=1)
  
• 25 Hollow Kicks

Circuit Training 06.11.2024

WARM UP
4 giri:

• 10 Leg Raises
• 15 Air Squats
• 20 Jumping Jacks

METCON

8 giri di (TIME CAP 20'):

• 40 Double Unders/Tuck Jumps
• 20 Sit-Ups
• 15 Push-Ups HR
• 10 Jumping Lunges (Dx+Sx=1)

CORE WORK

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

• Plank Hold
• Flutter Kicks

Circuit Training 05.11.2024

WARM UP
3 giri di:

• 10 Rear Lunges (Dx+Sx=1)
• 15 Crunches
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON
5 giri di:

• AMRAP 3'
  • 3 Burpees
  • 6 Affondi Alternati (3 per gamba)
    
  • 9 Sit-Ups
    
• 1' RIPOSO

CORE WORK

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

• Flutter Kicks
  
• Reverse Plank Hold

Circuit Training 04.11.2024

WARM UP
3 giri:

• 10 Mountain Climbers
• 10 Shoulder Taps
• 10 Russian Twists

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
6 giri (totali) di (TIME CAP 30'):

• 15 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Toes To Bars 
• 15 Box Jumps @60/50 cm. (24/20 in.) 
• 15 OH Lunges (per gamba) @15/10 Kg. (33/22 lbs.) 
• 15 V Sit-Ups

CORE WORK

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

• Plank Hold