Circuit Training 08.02.2022

WARM UP
3 giri di:

• 20 Jumping jacks
  
• 15 Russian Twists
  
• 10 Plank To Push-Ups
  

METCON
TIME CAP 18':

• 45 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 30 Toes To Bars
  
• 15 Burpee Box Jumps @60/50 cm. (24/21 in.)
• 30 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 20 Toes To Bars
  
• 10 Burpee Box Jumps @60/50 cm. (24/21 in.)
• 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 10 Toes To Bars
  
• 5 Burpee Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

5 giri (40" ON - 20" OFF)

• Plank Hold
  
• Alt. Leg Raises

 

Circuit Training 07.02.2022

WARM UP
3 giri di:

• 30" Salto Corda
• 30" Shoulder Taps
• 30" Plank Hold
• 30" Wall Sit Hold

STRENGHT

• 5x3 HANG SQUAT CLEANS

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 30 Double Unders/Mountain Climbers (Dx+Sx=1)
  
• Minuto 2: 25 Sit-Ups
• Minuto 3: 20 KB SDHP @32/24 Kg. (70/53 lbs.)
• Minuto 4: 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• Minuto 5: 10 Power Cleans @50/30 Kg. (110/65 lbs.)
• Minuto 6: Riposo

CORE WORK

• 50 Hollow Kicks
• 50 Russian Twists (Dx+Sx=1)

 

Circuit Training 05.02.2022

WARM UP
3 giri di:

• 20 Ground To The Sky
  
• 15 Superman
• 10 Crunches

METCON
TEAM WOD (x2)
TIME CAP 35'
3 giri di (gli atleti si suddividono le ripetizioni):

• 50 Push-Ups
• 100 Sit-Ups

seguiti da (gli atleti si suddividono le ripetizioni):

• 80 Affondi alternati con disco OH @20/15 Kg. (35/25 lbs.) (Dx+Sx=1)

seguiti da 6 giri a testa (gli atleti si alternano nei giri completi) di:

• 25 Air Squats
• 50 Double Unders o 50 Mountain Climbers (Dx+Sx=1)

CORE WORK

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

• Hollow Hold

Circuit Training 04.02.2022

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

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

• Alt. KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
  
• Box Dips
• V Sit-Ups
• Jumping Lunges
  

CORE WORK

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

• Alt. Star Sit-Ups
  
• Mountain Climbers

 

Circuit Training 03.02.2022

WARM UP
3 giri di:

• 10 Air Squats
  
• 10 Push-Ups
  
• 10 Mountain Climbers (Dx+Sx=1)
  

METCON
AMRAP 16' di:

• 3 Burpees
  
• 6 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 9 Ball Slams @9/6 Kg. (20/14 lbs.)
  
• 12 V Sit-Ups
  

CORE WORK

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

• Flutter Kicks
  
• Plank Jacks

 

Circuit Training 02.02.2022

WARM UP
3 giri di:

• 20 Jumping Jacks
• 5 Inchworms
  
• 20 Mountain Climbers
  
• 10 Russian Twists
  

METCON
AMRAP 15':

• 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 10 Box Jumps @60/50 cm. (24/21 in.)
  
• 15 Butterfly Sit-Ups
  

CORE WORK

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

• Plank Hold
• Star V-Ups

 

Circuit Training 01.02.2022

WARM UP
3 giri di:

• 5 Sprawls
• 10 Shoulder Taps
• 15 Russian Twists

SKILL

• 15' Pratica TOES TO BARS
  

METCON
3 giri di (TIME CAP 20'):

• 50 Jumping Jacks
  
• 3 giri di:
  • 10 Push-Ups
  • 10 Toes To Bars
    
  • 10 KB One Arm Push Presses (5 x braccio) @16/12 Kg. (35/26 lbs.)
    

CORE WORK

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

• Hollow Kicks
• Crunches