Circuit Training 10.07.2023

WARM UP
3 giri di:

• 10 Jump Squats
• 10 Push-Ups
• 10 Sit-Ups

METCON
TEAM WOD (gli atleti si suddividono le ripetizioni)
5 giri di: (TIME CAP 30')

• 60 Double Unders/Tuck Jumps
  
• 30 KB Sumo Deadlift High Pulls @32/24 Kg. (70/53 pood) 
• 10 Pull-Ups/Ring Rows 
• 60 Sit-Ups 
• 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.)  (per gamba)
  
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

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

• Crunches
  
• Penguins

 

Circuit Training 08.07.2023

WARM UP
4 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Jumping Jacks

METCON
3 giri di
AMRAP 5':

• 3 Burpees
• 5 Thrusters @40/27,5 Kg. (90/60 lbs.)
  
• 7 Toes To Bars
  

1' di pausa tra i giri. Si riprende da dove ci si è fermati.

 

CORE WORK

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

• Hollow Hold
• Superman Hold

 

 

Circuit Training 07.07.2023

WARM UP
3 giri:

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

METCON
AMRAP 20':

• 5 Clean & Presses @50/30 mKg, (110/65 lbs.)
  
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 15 Sit-Ups
• 20 Double Unders/Tuck Jumps
  

 

CORE WORK

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

• Crunches
  
• Star V-Ups

 

Circuit Training 06.07.2023

WARM UP
4 giri:

• 5 Sprawls
• 10 Reverse Sit-Ups
• 15 Jumping Jacks

METCON
AMRAP 15' di:

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 10 Box Jumps @60/50 cm. (24/20 in.) 
• 15 Sit-Ups

CORE WORK

LADDER 10-1 di (TIME CAP 10'):

• KB American Swings @16/12 Kg. (35/26 lbs.)
• Burpees

 

Circuit Training 05.07.2023

WARM UP
3 giri:

• 15 Mountain Climbers (Dx+Sx=1)
  
• 15 Russian Twists (Dx+Sx=1)
• 15 Air Squats
  

METCON
AMRAP 15' di:

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 10 Box Jumps @60/50 cm. (24/20 in.) 
• 15 Sit-Ups

CORE WORK

LADDER 10-1 di:

• KB American Swings @16/12 Kg. (35/26 lbs.)
• Burpees

 

Circuit Training 04.07.2023

WARM UP

3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 7 Hollow Kicks
• 4 Burpees

METCON

AMRAP 18' di:

• 3 Wall Climbs
• 5 (per braccio) KB Bent Over Rows @24/6 Kg. (53/35 lbs.)KB
  
• 8 Star V-Ups (Dx+Sx=1)
• 16 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)

CORE WORK
5 giri (30" ON - 30" OFF)

• Plank Hold
• Hollow Hold

 

Circuit Training 03.07.2023

WARM UP
4 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 10 Mountain Climbers (Dx+Sx=1)
• 10 Sit-Ups

METCON
AMRAP 15' di:

• 5 Burpees 
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 15 V Sit-Ups 
• 20 Double Unders/Tuck Jumps
  

CORE WORK

3 giri (40" lavoro - 20" pausa)

• Jumping Jacks
  
• Crunches
• Flutter Kicks