Circuit Training 12.05.2022

WARM UP
3 giri di:

• 25 Jumping Jacks
  
• 15 Air Thrusters
  
• 5 Burpees
  

METCON
TIME CAP 25':

• 50 Air Squats
  
• 10 giri di:
  
  • 5 Push-Ups
    
  • 10 Affondi Alternati (Dx+Sx=1)
    
  • 15 Hollow Kicks
    
• 50 Air Squats
  

CORE WORK

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

• V Sit-Ups

 

Circuit Training 10.05.2022

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Crunches
  
• 10 Shoulder Taps
  

METCON

• AMRAP 12' di:
• 10 KB SDHP @32/24 Kg. (70/53 lbs.)
  
• 20 Push-Ups
• 30 Sit-Ups
• NO REST
• AMRAP 5' di:
  • 5 Box Jumps @75/60 cm. (30/24 in.)
  • 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CORE WORK

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

• Pinguini
• Russian Twists

 

Circuit Training 09.05.2022

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

• Air Squats
  
• Mountain Climbers Incrociati
  

METCON
AMRAP 20' di:
LADDER 1-2-3-4-.....

• Ball Slams @15/10 Kg. (33/22 lbs.)
  
• Sit-Ups
  
• Affondi Alternati (Dx+Sx=1)
  

CORE WORK

5 giri di:

• 45" Hollow Kicks
• 45" Jumping Jacks

 

Circuit Training 07.05.2022

WARM UP
4 giri di:

• 20 Plank Jacks
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 Push-Ups

METCON
3 giri di:

• 50 Double Unders/Tuck Jumps
  
• 30 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
  
• 20 Push-Ups HR
  
• 20 Burpees
• 30 V Sit-Ups
  
• 50 Walking Lunges
  

CORE WORK

4 giri di:

• 45" Plank Hold
  
• 45" Russian Twists
  
• 45" Air Squats

 

Circuit Training 06.05.2022

WARM UP
3 giri di:

• 20 Mountain Climbers
• 20 Affondi Alternati
• 20 Air Squats

METCON
AMRAP 18' di:

• 7 Sprawls
• 14 KB One Arm Side Bent Over (per braccio) @24/16 Kg. (53/35 lbs.)
  
• 21 V Sit-Ups
• 28 Double Unders/Tuck Jumps
  

CORE WORK

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

 

Circuit Training 03.05.2022

WARM UP
3 giri di:

• 30 Lateral Hops
  
• 20 Leg Raises
  
• 10 Push-Ups
  

METCON
AMRAP 16' di:

• 10 KB One Arm Clean & Press (per braccio)
  
• 20 Alt. Jumping Lunges
• 30 Alt. Leg V-Ups
  

 

CORE WORK

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

• Hollow Hold
  
• Crunches

 

Circuit Training 02.05.2022

WARM UP
3 giri di:

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

METCON
EMOM 18' (6 giri totali):

• Minuto 1:
  • 10 Burpees
    
  • 20 Affondi Posteriori Alternati
    
• Minuto 2:
  • 15 Chair Step-Ups
    
  • 15 Mountain Climbers (Dx+Sx=1)
    
• Minuto 3:
  • 10 Push-Ups HR
    
  • 20 Sit-Ups
    

CORE WORK

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