lunedì 30 dicembre 2024

Circuit Training 30.12.2024

WARM UP
3 giri:

  • 30 Jumping Jacks
  • 20 Russian Twists (Dx+Sx=1)
  • 10 Push-Ups

METCON
TEAM WOD (x2, gli atleti si alternano i giri completi):
  • AMRAP 12':
    • 5 Front Squats @50/30 Kg. (110/65 lbs.)
    • 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
    • 15 Mountain Climbers (Dx+Sx=1)
  • 3' RIPOSO
  • AMRAP 6':
    • 4 Hang Power Cleans @50/30 Kg. (110/65 lbs.)
    • 8 Push-Ups HR
  • 2' RIPOSO
  • AMRAP 3':
    • 3 Burpees
    • 7 Sit-Ups
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Star V-Ups

lunedì 23 dicembre 2024

Circuit Training 23.12.2024

WARM UP
4 giri di:

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

METCON
AMRAP 20' di:
  • 5 Burpees OTB
  • 7 Thrusters @40/25 Kg. (90/55 lbs.)
  • 9 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 11 Push-Ups HR
  • 13 Sit-Ups

CORE WORK
4 giri di:
  • 30 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 20 Russian Twists (Dx+Sx=1)



venerdì 20 dicembre 2024

Circuit Training 20.12.2024

WARM UP
4 giri di:

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

METCON
TEAM WOD (gli atleti si alternano negli esercizi)
6 giri di: (TIME CAP 20')

  • 7 Pull-Ups 
  • 7 Burpees 
  • 7 Box Jumps @60/50 cm. (25/21 in.) 
  • 7 Toes To Bars
  • 7 Push-Ups HR
  • 7 Thrusters @40/27,5 (90/60 lbs.) 
  • 7 KB American Swing @24/16 Kg. (53/35 lbs.)

CORE WORK
4 giri di:
  • 30" Crunches
  • 30" Russian Twists
  • 30" Jumping Jacks

giovedì 19 dicembre 2024

Circuit Training 19.12.2024

WARM UP
3 giri:

  • 20 Jumping Jacks
  • 15 Russian Twists
  • 10 Affondi Posteriori

METCON

AMRAP 18':
  • 5 Pull-Ups 
  • 10 Toes To Bars 
  • 15 Wall Ball Shots@10/6 Kg. (22/14 lbs.) 
  • 20 OH Lunges with plate @20/15 Kg. (45/33 lbs.)

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

mercoledì 18 dicembre 2024

Circuit Training 18.12.2024

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
6 giri (TIME CAP 25') di:
  • 5 Burpees 
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
  • 20 V Sit-Ups 
  • 25 Double Unders (x3 Singles)

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

martedì 17 dicembre 2024

Circuit Training 17.12.2024

WARM UP
3 giri di:

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

METCON

TEAM WOD (x2, gli atleti si dividono le ripetizioni)
AMRAP 25' di:
  • 40 Pull-Ups
  • 20 Thrusters @40/27,5 Kg. (90/60 lbs.)
  • 40 V Sit-Ups
  • 20 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
  • 40 Push-Ups

CORE WORK
4 giri:
  • 1' Crunches Completi
  • 1' Plank Hold

lunedì 16 dicembre 2024

Circuit Training 16.12.2024

WARM UP
4 giri di:

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

METCON
AMRAP 20' di:
  • 9 Burpees OTB
  • 15 Front Squats @40/25 Kg. (90/55 lbs.)
  • 21 V Sit-Ups

CORE WORK
4 giri di:
  • 30 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 20 Russian Twists (Dx+Sx=1)

venerdì 13 dicembre 2024

Circuit Training 13.12.2024

WARM UP
4 giri:

  • 5 Sprawls
  • 10 Crunches
  • 15 Clapping Jacks

METCON
4 giri (TIME CAP 20'):
  • 30 Double Unders (x3 Singles) 
  • 20 KB Sumo Deadlift High Pulls @24/16 (53/35 lbs.)
  • 10 Strict Pull-Ups/Ring Rows 
  • 30 Sit-Ups 
  • 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.) 
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

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

giovedì 12 dicembre 2024

Circuit Training 12.12.2024

WARM UP
3 giri di:
  • 20 Single Unders
  • 20 Air Thrusters
  • 15 Sit-Ups

METCON
AMRAP 20' di:
  • 1 Inverted Burpees (+1 rep ogni giro)
  • 2 Alt Pistol Squats (+2 reps)
  • 3 KB American Swings @24/16 Kg. (53/35 lbs.)(+3 reps)
  • 4 Sit-Ups (+4 reps)
Ogni 4' (partendo da 0'00") eseguire 20 Push-Upss.

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

mercoledì 11 dicembre 2024

Circuit Training 11.12.2024

WARM UP
4 giri di:
  • 30 Single Rope Jumps
  • 20 Sit-Ups
  • 15 Push-Ups

METCON

50 Double Unders/Tuck Jumps
4 giri di:
  • 10 Burpees
  • 15 Ball Slams @15/10 Kg. (33/22 lbs-)
  • 20 KB Sumo Dealift High Pulls @24/16 Kg. (53/35 lbs.)
  • 25 Sit-Ups
50 Double Unders/Tuck Jumps

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

martedì 10 dicembre 2024

Circuit Training 10.12.2024

WARM UP
3 giri:

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

METCON
TEAM WOD A (x2):
AMRAP 10' di:
  • 30" Box Jumps @60/50 cm. (24/20 in.) (Partner A) 
  • 30" Box Jumps @60/50 cm. (24/20 in.)  (Partner B)
Se non si ha un compagno si lavora per 30" e si riposa per i successivi 30".

TEAM WOD B (x2):
  • 50 Ring Rows
  • 100 Toes To Bars
  • 150 Push-Ups HR
  • 200 OH Affondi con disco @20/15 Kg. (45/33 lbs.)
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • Alt.Leg Raises

lunedì 9 dicembre 2024

Circuit Training 09.12.2024

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio)
3 giri (a testa) di (TIME CAP 25'):
  • 5 Clean & Presses @50/35 Kg. (110/80 lbs.)
  • 10 KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
  • 15 Toes To Bars
  • 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 25 V Sit-Ups

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

venerdì 6 dicembre 2024

Circuit Training 06.12.2024

WARM UP
3 giri di:

  • 10 Air Squats
  • 15 Crunches
  • 20 Jumping Jacks

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

CORE WORK
5 giri di:
  • 1' Crunches
  • 1' Reverse Crunches

giovedì 5 dicembre 2024

Circuit Training 05.12.2024

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Air Squats
  • 10 Sprawls

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)
  • 50 Toes To Bars
  • 100 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 150 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 200 Double Unders/Tuck Jumps

CORE WORK
3 giri di:
  • 30 Crunches
  • 30 Russian Twists (Dx+Sx=1)

mercoledì 4 dicembre 2024

Circuit Training 04.12.2024

WARM UP
4 giri:
  • 20 Jumping Jacks
  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Russian Twists (Dx+Sx=1)

METCON
EMOM 10' di: 
  • 5 Push Presses @40/27,5 Kg. (90/60 lbs.) 
  • 5 Burpees  
POI (4' RIPOSO) 

EMOM 10' di: 
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
  • 10 Push-Ups HR 

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

martedì 3 dicembre 2024

Circuit Training 03.12.2024

WARM UP
3 giri di:

  • 10 Crossbody Toe Taps
  • 10 Shoulder Taps
  • 10 Russian Twists

METCON

5 giri (TIME CAP 22'):
  • 10 (per braccio) KB One Arm Bent Over Row @24/16 Kg. (53/35 lbs.)
  • 20 Sit-Ups 
  • 10 Burpees
  • 20 OH Lunges @20/15 Kg. (45/33 lbs.) 
  • 10 Toes To Bars
  • 20 Push-Ups HR

CORE WORK
  • 1' Plank Hold
  • 75 Crunches Completi
  • 75 Russian Twists

lunedì 2 dicembre 2024

Circuit Training 02.12.2024

WARM UP
3 giri di:
  • 30 Jumping Jacks
  • 20 Affondi Alternati
  • 10 Sprawls

METCON
TEAM WOD (team da 2, gli atleti si alternano negli esercizi)
AMRAP 20' di:
  • 10 Ring Rows
  • 20 V Sit-Ups
  • 30 Double Unders (75 Singles)
  • 20 Wall Ball Shots @10/6 Kg. (22/14 lbs,)
  • 10 Burpees

CORE WORK
5 giri di:
  • 30 Crunches
  • 30 Russian Twists (Dx+Sx=1)