Circuit Training 10.05.2023

WARM UP
4 giri di:

• 10 Superman
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Sprawls

METCON
6 giri di (TIME CAP 20'):

• 5 Pull-Ups 
• 5 Burpees 
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 10 KB Sumo Deadlift High Pulls @32/24 Kg. (70/53 lbs.) 
• 15 Sit-Ups 
• 15 Double Unders (x3 singles)

CORE WORK

3 giri di:

• AMRAP 2' di:
• 10 Sit-Ups
• 10 Leg Raises
• 30" Pausa

Circuit Training 09.05.2023

WARM UP
3 giri:

• 5 Sprawls
  
• 10 Crunches
• 15 Glute Bridges
  

METCON 

AMRAP 20':

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 10 Hang Power Cleans & Presses @40/25 Kg. (90/60 lbs.)
  
• 10 Burpees
  

 

CORE WORK

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

• Sit-Ups
• Russian Twists 

 

Circuit Training 08.05.2023

WARM UP
4 giri:

• 5 Burpees
• 10 Plank to Push-Ups
• 15 Jump Squats

METCON
5 giri (TIME CAP 25'):

• 5 Wall Climbs
• 10 KB Snatches (per braccio) @16/12 Kg. (53/35 lbs.)
• 15 V Sit-Ups
  
• 20 Double Unders (x3 Singles)

CORE WORK

4 giri:

• 1' Crunches
• 1' Mountain Climbers
• 30" Riposo

 

Circuit Training 05.05.2023

WARM UP
3 giri:

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

METCON
AMRAP 15':

• 1 Front Squats @50/30 Kg. (110/65 lbs.) (+1 rip. per ogni giro completato)
• 2 KB American Swings @24/16 Kg. (53/35 lbs.) (+2 rip.)
• 3 Push-Ups HR (+3 rip.)
• 4 Sit-Ups (+4 rip.)
• 5 Double Unders (+5 rip.)

CORE WORK

4 giri:

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

 

Circuit Training 04.05.2023

WARM UP
3 giri di:

• 10 Shoulder Taps
  
• 10 Jump Squats
  
• 10 Russian Twists
  

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno):

• 1000 mt. ROW
• 300 Air Squats
• 200 Push-Ups
• 150 Toes To Bars
• 1500 mt. ASSAULT BIKE
  

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

• Plank Hold

 

Circuit Training 03.05.2023

WARM UP
4 giri:

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

METCON
5 giri (TIME CAP 20'):

• 10 Toes To Bars/20 V Sit-Ups
  
• 15 Wall Ball Shots @10/6 kg. (22/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders/Tuck Jumps
  

CORE WORK

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

• Plank Hold
• Pinguini

 

Circuit Training 02.05.2023

WARM UP
3 giri:

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

METCON

AMRAP 15':

• 5 Pull-Ups
• 7 Push-Ups HR
  
• 9 Sit-Ups 
• * Push Press @50/25 Kg. (110/55 lbs.)

* Ogni giro aggiungere un Push Press. Per esempio: il primo giro fare 1 Push Press, il secondo giro 2 Push Presses e così via.

CASH OUT:

5 giri:

• 1' Russian Twists
  
• 1' Reverse Sit-Ups
• 1' Plank Hold