Circuit Training 12.01.2023

WARM UP
4 giri di:

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

METCON
EMOM:

• 7 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)
• 7 Burpees
• 7 Sit-Ups

Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

CORE WORK

4 giri di:

• 30" Russian Twists
  
• 30" Alt. Leg Raises
  
• 30" Plank Hold

 

Circuit Training 11.01.2023

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2):

• INGRESSO
  • 50 Sinchro Sit-Ups
    
• 6 GIRI DI (alternando esercizi):
  • 5 Inverted Burpees
    
  • 10 Front Squats @40/25 Kg. (90/55 lbs.) 
  • 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)) 
  • 20 Alt. Jumping Lunges
  • 25 Double Unders (60 Singles)
    
• USCITA
• 50 Sinchro Sit-Ups

CORE WORK

4 giri:

• 1' Crunches Completi
  
• 1' Plank Hold

 

Circuit Training 10.01.2023

WARM UP
4 giri di:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
TEAM WOD (X2)

• 100 Burpees
  
• 150 KB American Swings @16/12 Kg. (35/26 lbs.)
  
• 200 Sit-Ups
  
• 250 Air Squats

CORE WORK

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

• Russian Twists
  
• Pinguini

 

Circuit Training 09.01.2023

WARM UP
3 giri:

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

METCON
AMRAP 20':

• 5 Box Jump @75/60 cm. (30/24 in.)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 15 Sit-Ups
• 20 Double Unders (50 Singles)
  

 

CORE WORK

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

• Crunches
  
• Star V-Ups

 

Circuit Training 05.01.2023

WARM UP
4 giri di:

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

METCON
TIME CAP 20'
21-15-9 ripetizioni di:

• Inverted Burpees
  
• Toes To Bar
• KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)

POI (NO REST)
4 giri di:

• 25 Double Unders (x2 Singles)
  
• 25 Sit-Ups

CORE WORK

4 giri di:

• 30" Russian Twists
  
• 30" Crunches
  
• 30" Plank Hold

 

Circuit Training 03.01.2023

WARM UP
4 giri:

• 10 Affondi Posteriori (Dx+Sx=1)
  
• 15 Crunches
  
• 20 Mountain Climbers (Dx+Sx=1)

METCON
  21-15-9-3 ripetizioni di:

• Cleans @40/27,5 Kg. (90/60 lbs.)
  
• Burpes
• Push-Ups HR
• Sit-Ups

 

CORE WORK

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

• Pinguini
• Reverse Plank Hold

 

Circuit Training 02.01.2023

WARM UP
4 giri:

• 5 Jump Squats
  
• 10 Shoulder Taps
  
• 15 Crunches
  

METCON
E3MOM di: (5 giri totali)

• 20 Affondi con disco @20/15 Kg. (45/33 lbs.)
• 20 KB American Swings @24/16 Kg, (53/35)
• 20 Sit-Ups
• 20 Push-Ups HR

 

CORE WORK

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

• Russian Twists
• V Sit-Ups