venerdì 7 febbraio 2025

Circuit Training 07.02.2025

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:
  • 7 Front Squats @45/30 kg. (100/65 lbs.)
  • 7 Burpees Over The Bar

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Wall V-Ups
  • Crunches

giovedì 6 febbraio 2025

Circuit Training 06.02.2025

WARM UP
5 giri di:
  • 5 Inchworms
  • 10 Russian Twists (Dx+Sx=1)
  • 15 Jumping Jacks

METCON
TEAM WOD (TIME CAP 30')
30 giri totali (15 per atleta, alternandosi nei giri completi)
  • 10 Affondi con disco OH @20/15 Kg. (45/35 lbs.)
  • 5 Pull-Ups/Ring Rows
  • 5 Sit-Ups con palla medica @15/10 Kg. (35/25 lbs.)

CORE WORK
5 giri di:
  • 30 Double Unders
  • 30 Crunches

mercoledì 5 febbraio 2025

Circuit Training 05.02.2025

WARM UP
4 giri di:

  • 15 Jumping Jacks
  • 15 Crunches
  • 15 Air Thrusters

METCON
TEAM WOD (x2, gli atleti si alternano gli esercizi)
6 giri di:

  • 10 KB American Swings 24/16 Kg (53/35 lbs.) 
  • 10 Pull-Ups 
  • 20 Push-Ups
  • 10 Hang Power Cleans 40/27,5 Kg. (90/60 lbs.) 
  • 10 Toes To Bars

CORE WORK
4 giri di:
  • 30" Superman Punches
  • 30" Scissors Kicks
  • 30" Plank Hold

 

martedì 4 febbraio 2025

Circuit Training 04.02.2025

WARM UP
3 giri di:

  • 10 Squat Jumps
  • 10 Push-Ups HR
  • 10 Russian Twists (Dx+Sx=1)

METCON
EMOM 20' di:
  • DISPARI: 3 Squat Cleans + 10 Toes To Bars
  • PARI: 3 Thrusters + 25 Double Unders (60 Singles)
RX'D = 45/27,5 Kg. (100/60lbs.)
SCALED = 
40/25Kg. (90/55 lbs.)


CORE WORK
TABATA (20" ON - 10" OFF x 8 giri):
  • Plank Hold
  • Crossbody Toe Taps

lunedì 3 febbraio 2025

Circuit Training 03.02.2025

WARM UP
4 giri di:
  • 30 Jumping Jacks
  • 15 Leg Raises

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

CORE WORK
TABATA (20" ON - 10" OFF x8 giri):
  • Plank Hold
  • V Sit-Ups

venerdì 31 gennaio 2025

Circuit Training 31.01.2025

WARM UP
3 giri di:

  • 10 Sprawls
  • 15 Air Thrusters
  • 20 Leg Raises

METCON
TEAM WOD (x2 gli atleti si alternano gli esercizi)

AMRAP 20' di:
  • 10 Pull-Ups/Ring Rows 
  • 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
  • 20 Wall Ball Shots @10/6 Kg. (20/14 lbs.) 
  • 25 Sit-Ups 
  • 30 Double Unders (x3 Singles)

CORE WORK
6 giri di:
  • 30" Flutter Kicks
  • 30" Crunches Completi
  • 30" Plank Hold

giovedì 30 gennaio 2025

Circuit Training 30.01.2025

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Flutter Kicks
  • 15 Air Squats

METCON
3 giri AMR(eps)AP di:
  • 1' Push Presses @40/25 Kg. (90/55 lbs.) 
  • 1' Box Jumps @60/50 cm. (24/20 in.) 
  • 1' Affondi con disco OH @15/10 Kg. (33/22 lbs.)
  • 1' Sit-Ups 
  • 1' Burpees 
  • 1' Riposo

CORE WORK
6 giri di:

  • 30" Crunches
  • 30" Scissor Kicks
  • 30" Plank Hold

 



martedì 28 gennaio 2025

Circuit Training 28.01.2025

WARM UP
4 giri di:
  • 15 Jumping Jacks
  • 10 Russian Twists
  • 5 Sprawls

METCON
LADDER 10-1:
  • KB American Swings @24/16 Kg. (53/35 lbs.)
  • Burpees
  • Pull-Ups
  • Toes To Bars

CORE WORK
4 giri di (40" ON - 20" OFF):
  • Crunches
  • Plank Hold

lunedì 27 gennaio 2025

Circuit Training 27.01.2025

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Sit-Ups
  • 20 Clapping Jacks

METCON
TEAM WOD

4 giri di (TIME CAP 30'):
  • 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 15 Box Jumps @60/50 cm. (24/21 in.)
  • 20 Toes To Bars
  • 15 Burpees
  • 10 Reverse Burpees
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)
  • Plank Hold
  • Flutter Kicks

venerdì 24 gennaio 2025

Circuit Training 24.01.2025

WARM UP
4 giri:
  • 10 Leg Raises
  • 15 Air Squats
  • 20 Jumping Jacks

METCON
EMOM 16' of:
  • Minuti DISPARI: 10 Front Squats @45/30 Kg. (100/65 lbs.)
  • Minuti PARI: 8 Burpees

CORE WORK
4 giri di:
  • 10 V Sit-Ups
  • 15 Russian Twists
  • 20 Double Unders

giovedì 23 gennaio 2025

Circuit Training 23.01.2025

WARM UP
4 giri:
  • 1' Jumping Jacks
  • 1' Plank Hold
  • 30" Worm Walk

METCON
3 giri (TIME CAP 20') di:
  • 20 Alt. DB Snatches @20/14 Kg. (45/30 lbs.)
  • 20 Wall Ball Shots@10/6 Kg. (22/14 lbs.)
  • 20 Push-Ups
  • 20 Burpees
  • 20 Mountain Climbers (Dx+Sx=1)

CORE WORK
3 giri di:
  • 15 Russian Twists (Dx+Sx=1) @12/8 Kg. (26/18 lbs.)
  • 15 Alt. Toes Touches (Dx+Sx=1)

mercoledì 22 gennaio 2025

Circuit Training 22.01.2025

WARM UP
3 giri di:
  • 20 Clapping Jacks
  • 15 Russian Twists (Dx+Sx=1)
  • 10 Push-Ups

METCON
TIME CAP 20'
8 giri di:

  • 8 KB Thrusters @16/12 Kg. (35/26 lbs.)
  • 8 V Sit-Ups
POI (NO REST)

8 giri di:
  • 8 KB American Swings @16/12 Kg. (35/26 lbs.)
  • 8 Jumping Lunges (Dx+Sx=1)

CORE WORK
40-30-20-10 ripetizioni di:
  • Crossbody Toe Taps (Dx+Sx=2)
  • Sit-Ups

martedì 21 gennaio 2025

Circuit Training 21.01.2025

WARM UP
3 giri:

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

METCON
AMRAP 20' di:
  • 40 Double Unders (100 Singles)
  • 35 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • 30 Sit-Ups
  • 25 Push Presses @30/20 Kg. (65/45 lbs.) 
  • 20 Push-Ups
  • 15 Toes To Bars
  • 10 Box Jump Overs @60/50 cm. (24/21 in.)
  • 5 Reverse Burpees

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

lunedì 20 gennaio 2025

Circuit Training 20.01.2025

WARM UP
3 giri di:

  • 5 Burpees
  • 10 Air Squats
  • 15 Russian Twists (Dx+Sx=1)


METCON
4 giri di (TIME CAP 20'):
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
  • 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
POI (senza pausa)
  • 50 Push-Ups
  • 50 Air Squats su Medball
  • 50 Sit-Ups
  • 100 Double Unders (250 Singles)

CORE WORK
4 giri di:
  • 1' Crunches
  • 1' Leg Raises
  • 1' Plank Hold

venerdì 17 gennaio 2025

Circuit Training 17.01.2025

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

METCON
5 giri (TIME CAP 20'):
  • 5 Front Squats @50/35 Kg. (110/80 lbs.) 
  • 10 Toes To Bars
  • 15 KB American Swings @24/16 Kg. (53/35 lbs) 
  • 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 

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

giovedì 16 gennaio 2025

Circuit Training 16.01.2025

WARM UP
4 giri di:

  • 20 Jumping Jacks
  • 15 Sit-Ups
  • 10 Push-Ups

METCON
AMRAP 20' di:

  • 5 Pull-Ups 
  • 10 Burpees 
  • 15 V Sit-Ups 
  • 20 OH Lunges @20/15 Kg. (45/33 lbs.)

CORE WORK
4 giri (45" ON - 15" OFF) di:
  • Crunches
  • Reverse Crunches

mercoledì 15 gennaio 2025

Circuit Training 15.01.2025

WARM UP
3 giri:

  • 10 Plank Jacks
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Plank To Push-Ups

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
6 giri (TIME CAP 25') di
:
  • 5 Thrusters @40/27,5 Kg. (90/60 lbs.)
  • 10 Burpees 
  • 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
  • 20 OH Lunges @20/15 Kg. (45/33 lbs.)
  • 25 Sit-Ups

CORE WORK
4 giri (30" ON - 15" OFF):
  • Plank Hold
  • Hollow Hold
  • Crunches completi

martedì 14 gennaio 2025

Circuit Training 14.01.2025

WARM UP
3 giri di:

  • 5 Roll-Ups
  • 9 Shoulder Taps (Dx+Sx=1)
  • 15 Clapping Jacks


METCON
3 giri di:

  • 1' Hang Power Cleans @40/27,5 Kg. (90/60 lbs.) 
  • 1' KB American Swings @16/12 Kg. (35/26 lbs.) 
  • 1' Push-Ups HR 
  • 1' Toes To Bars
  • 1' Burpees
  • 1' Riposo

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
  • Hollow Hold
  • Penguins

lunedì 13 gennaio 2025

Circuit Training 13.01.2025

WARM UP
4 giri di:

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


METCON
AMRAP 20' di:
  • 10 Toes To Bars
  • 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
  • 20 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
  • 25 Sit-Ups
  • 30 Double Unders (x3 Singles)

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

venerdì 10 gennaio 2025

Circuit Training 10.01.2025

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 25 Flutter Kicks
  • 20 Air Squats

METCON
EMOM 20' (4 giri totali):
  • Minuto 1: 10 Reverse Burpees
  • Minuto 2: 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  • Minuto 3: 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  • Minuto 4: 25 Sit-Ups
  • Minuto 5: 30 Double Unders (x2 Singles)

CORE WORK
6 giri di:
  • 30" Crunches
  • 30" Scissors Kicks
  • 30" Plank Hold

giovedì 9 gennaio 2025

Circuit Training 09.01.2025

WARM UP
4 giri:
  • 10 Leg Raises
  • 15 Air Squats
  • 20 Jumping Jacks

METCON
TEAM WOD (team da 2, gli atleti si alternano i giri completi):
6 giri (a testa) di (TIME CAP 24'):
  • 30 Double Unders (x3 Singles)/Tuck Jumps
  • 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  • 10 KB Facing Burpees

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

mercoledì 8 gennaio 2025

Circuit Training 08.01.2025

WARM UP
5 giri di:

  • 30" Jumping Jacks
  • 30" Plank Hold

METCON
4 giri (TIME CAP 20') di:
  • 15 Front Squats @40/30 (90/65 lbs.) 
  • 15 Toes to Bars 
  • 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
  • 15 Push-Ups

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

martedì 7 gennaio 2025

Circuit Training 07.01.2025

WARM UP
3 giri:

  • 15 Jumping Jacks
  • 10 Plank To Push-Ups
  • 5 Sprawls

METCON

3 giri di:
  • 1' Push Presses @40/25 Kg. (90/45 lbs.) 
  • 1' Box Jumps @60/50 cm. (24/20 in.) 
  • 1' KB SDHP @16/12 Kg. (35/26 lbs.)
  • 1' Sit-Ups 
  • 1' Burpees 
  • 1' Riposo

CORE WORK
4 giri di:
  • 1' Crunches
  • 1' Flutter Kicks

giovedì 2 gennaio 2025

Circuit Training 02.01.2025

WARM UP
4 giri:

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

METCON
E3MOM di: (5 giri totali)
  • 20 Affondi con disco @20/15 Kg. (45/33 lbs.)
  • 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  • 20 Sit-Ups
  • 20 Push-Ups HR
 
CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Russian Twists
  • V Sit-Ups