Circuit Training 19.05.2023

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Russian Twists
  
• 10 Affondi Posteriori
  

METCON
5 giri di:

• 5 Squat Cleans @60/40 Kg. (135/90 lbs.)
• 5 Burpees OTB
  

CORE WORK

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

• Hollow Kicks
  
• Crunches

 

Circuit Training 18.05.2023

WARM UP
4 giri di:

• 20 Jumping Jacks
• 15 Sit-Ups
• 10 Hollow Rocks

METCON
EMOM 20' (4 giri totali):

• Minuto 1: 10 Burpees
• Minuto 2: 15 Jumping Lunges (Dx+Sx=1)
• Minuto 3: 20 Push-Ups HR
• Minuto 4: 25 Sit-Ups
• Minuto 5: 12/10 Cal Assault Bike

CORE WORK

4 giri di:

• 30 Mountain Climbers (Dx+Sx=1)
• 30 Russian Twists (Dx+Sx=1)

 

Circuit Training 17.05.2023

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Russian Twists (Dx+Sx=1)
• 10 Plank Jacks
  

METCON
TEAM WOD (x2, si alternano i giri completi)
20 giri (TOTALI) di:

• 3 Bar Facing Burpees
• 3 Power Cleans
• 3 Front Squats
• 3 Push Jerks
• 3 Bar Facing Burpees

RX'D @50/35 Kg. (110/75 lbs.)

SCALED @40/30 Kg (90/65 lbs.)

CORE WORK

4 giri (40" ON - 20" OFF)

• Crunches
• Plank Hold

 

Circuit Training 16.05.2023

WARM UP
3 giri di:

• 15 Mountain Climbers (Dx+Sx=1)
• 10 Hollow Kicks
• 5 Burpees
  

METCON
4 giri di (TIME CAP 30' - 2' riposo per giro):

• 50 Double Unders (x2 Singles)
• 30 Sit-Ups
• 30 Walking Lunges
  
• 20 Push-Ups
• 10 KB One Arm Bent Over Rows 24/16 Kg. (53/35 lbs.) (Each Arm)

CORE WORK

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

• Plank Hold
• Reverse Plank Hold

 

Circuit Training 15.05.2023

WARM UP
3 giri di:

• 5 Roll-Ups
  
• 10 Russian Twists (Dx+Sx=1)
  
• 15 Clapping Jacks
  

SKILL

• 10'-15' Pratica HANDSTAND

METCON
AMRAP 15' di:

• 5 Front Squat @45/30 Kg. (100/65 lbs.)
• 10 Push-Ups HR
  
• 15 Sit-Ups

CORE WORK

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

• Hollow Hold
• Penguins

 

Circuit Training 12.05.2023

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
• 15 Shoulder Taps
  

METCON 

3 giri (1' pausa) di:

AMRAP 5':

• 5 DB One Arm Snatches @20/15 Kg. (45/33 lbs.)
• 10 Push-Ups HR
• 15 Air Squats
  

CORE WORK

4 giri  (45" lavoro - 15" pausa) di:

• Plank Hold
• Crunches

 

Circuit Training 11.05.2023

WARM UP
3 giri di:

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

 

METCON
AMRAP 18' di:

• 50 Double Unders (x3 Singles) 
• 40 V Sit-Ups
  
• 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Front Squats @50/30 Kg. (110/65 lbs.)
  

CORE WORK

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

• Plank Hold
  
• Flutter Kicks