Circuit Training 09.05.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON

AMRAP 20' di:

• 5  Burpees
• 10 Push-Ups HR
• 15 V Sit-Ups
• 20 Air Squats su Med Ball
• 25 Cross Body Toe Taps (Dx+sx=1)

CORE WORK

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

• Crunches
  
• Russian Twists

Circuit Training 08.05.2024

WARM UP
4 giri di:

• 15 Jumping Jacks
• 10 Russian Twists (Dx+Sx=1)
• 5 Sprawls

METCON

4 giri di (TIME CAP 25'):

• 10 Pull-Ups/Ring Rows
• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
• 30 V Sit-Ups
• 40 Double Unders/Tuck Jumps

CORE WORK

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

• Plank Hold
• Superman Hold

Circuit Training 07.05.2024

WARM UP

3 giri di:

• 15 Air Squats
• 15 Leg Raises
• 15 Shoulder Taps

METCON
TEAM WOD (x2)
AMRAP 18':

• 6 Push Presses @50/30 Kg. (110/65 lbs.)
• 12 Box Jump Overs @60/50 cm. (24/21 in.)

Gli atleti si alternano i giri completi.

CORE WORK

• 100 Crunches Completi
• 100 Russian Twists (Dx+Sx=1)

Circuit Training 06.05.2024

WARM UP
3 giri di:

• 10 Push-Ups
• 15 Sit-Ups
• 20 Air Squats

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta)
AMRAP 30' di:

• 50 Burpees OTB
• 40 KB SDHP @32/24 Kg. (70/53 lbs.)
• 30 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Front Squats @45/30 Kg. (100/65 lbs.)
• 10 (x gamba) Affondi posteriori con bilanciere @45/30 Kg. (100/65 lbs.)

CORE WORK

4 giri di:

• 30" Russian Twists
• 30" Hollow Hold
• 30" Riposo

Circuit Training 04.05.2024

WARM UP
3 giri di:

• 15 Jumping Jacks
• 15 Mountain Climbers (Dx+Sx=1)
• 15 V Sit-Ups

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 12 Burpees
• Minuto 2: 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• Minuto 3: 20 Ball Slams @15/10 Kg. (33/22 lbs.)
• Minuto 4: 40 Double Unders

CORE WORK

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

• Toes To Bars
• Push-Ups

Circuit Training 03.05.2024

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Scissor Kick
  
• 10 DD Squats
  

METCON
TEAM WOD (x2)
AMRAP 18' di:

• 5 Burpees
• 10 Pull-Ups/Ring Rows
  
• 15 V Sit-Ups
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders/Tuck Jumps
  

CORE WORK

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

• Crunches Completi
  
• Penguins

Circuit Training 02.05.2024

WARM UP
3 giri di:

• 10 Squat Jumps
• 10 Push-Ups HR
  
• 10 Russian Twists (Dx+Sx=1)

METCON
EMOM 20' di:

• Minuti DISPARI: 3 Squat Cleans + 10 Toes To Bars
  
• Minuti PARI: 3 Thrusters + 25 Double Unders (60 Singles)
  

RX'D = 45/27,5 Kg. (100/60lbs.)
SCALED = 40/25Kg. (90/55 lbs.)

CORE WORK

TABATA (20" ON - 10" OFF x 8 giri):

• Plank Hold
  
• Crossbody Toe Taps