Circuit Training 09.11.2023

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

• 5 Clusters @40/27,5 Kg. (90/60 lbs.) 
• 10 Pull-Ups/Ring Rows
  
• 15 Box Jumps @60/50 cm. (24/20 in.) 
• 30 Double Unders/75 Singles
  

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 08.11.2023

WARM UP
4 giri:

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

METCON
6 giri di (TIME CAP 20'):

• 40 Double Unders/100 Singles
• 10 KB Snatches a un braccio (per braccio) @16/12 Kg. (35/26 lbs.)
• 10 Toes To Bars

CORE WORK

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

• Wall Crunches
• Russian Twists

Circuit Training 07.11.2023

WARM UP
3 giri di:

• 5 Burpees
• 10 Plank Jacks
• 15 Jump Squats

METCON
AMRAP 15' di:

• 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 Walking Lunges @20/15 Kg. (45/33 lbs.)
• 10 Push-Ups HR

CORE WORK

4 giri di:

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

Circuit Training 06.11.2023

WARM UP
3 giri di:

• 10 Jump Squats
• 10 Push-Ups HR
• 10 Russian Twists (Dx+Sx=1)

METCON
AMRAP 20' di:

• 5 Wall Climbs
• 10 Pull-Ups/Ring Rows
  
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  

CORE WORK

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

• Hollow Kicks
• Superman Holds

Circuit Training 04.11.2023

WARM UP
3 giri di:

• 5 Jump Squats
• 10 Plank To Push-Ups
• 15 Crunches

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 20 KB American Swings
• Minuto 2: 12 Burpees
• Minuto 3: 16 KB Goblet Squats
• Minuto 4: 24 Sit-Ups

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/26 lbs.)

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

• Plank Hold
• Russian Twists

Circuit Training 03.11.2023

WARM UP
4 giri di:

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

METCON
TEAM WOD (team da 2, un giro completo a testa)
20 giri di (TIME CAP 25') di:

• 5 Pull-Ups
• 5 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 5 Toes To Bars
• 5 Deadlifts @80/50 Kg. (175/110 lbs.)

CORE WORK
3 giri (40″ lavoro – 20″ pausa) di:

• Jumping Jacks
• Crunches
• Flutter Kicks

Circuit Training 02.11.2023

WARM UP
3 giri:

• 20 Clapping Jacks
• 15 Air Thrusters
• 10 Plank Jacks

METCON
SINGLE WOD 5 giri di (TIME CAP 20') di:
oppure
TEAM WOD (x2) AMRAP 25' di

• 10 Hang Power Cleans @40/27,5 Kg (90/60 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 40 Double Unders/100 Singles

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

• Crunches
• Hollow Kicks