Circuit Training 10.12.2024

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 15 Air Squats
  
• 20 Jumping Jacks
  

METCON
TEAM WOD A (x2):
AMRAP 10' di:

• 30" Box Jumps @60/50 cm. (24/20 in.) (Partner A) 
• 30" Box Jumps @60/50 cm. (24/20 in.)  (Partner B)

Se non si ha un compagno si lavora per 30" e si riposa per i successivi 30".

TEAM WOD B (x2):

• 50 Ring Rows
• 100 Toes To Bars
• 150 Push-Ups HR
• 200 OH Affondi con disco @20/15 Kg. (45/33 lbs.)

 

CORE WORK

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

• Russian Twists
  
• Alt.Leg Raises

Circuit Training 09.12.2024

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio)
3 giri (a testa) di (TIME CAP 25'):

• 5 Clean & Presses @50/35 Kg. (110/80 lbs.)
• 10 KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 15 Toes To Bars
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 25 V Sit-Ups

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 06.12.2024

WARM UP
3 giri di:

• 10 Air Squats
• 15 Crunches
• 20 Jumping Jacks

METCON
10 giri di (TIME CAP 20'):

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 10 Push-Ups 
• 15 V Sit-Ups

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 05.12.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Air Squats
• 10 Sprawls

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)

• 50 Toes To Bars
• 100 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 150 KB SDHP @24/16 Kg. (53/35 lbs.)
• 200 Double Unders/Tuck Jumps

CORE WORK

3 giri di:

• 30 Crunches
• 30 Russian Twists (Dx+Sx=1)

Circuit Training 04.12.2024

WARM UP

4 giri:

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

METCON

EMOM 10' di: 

• 5 Push Presses @40/27,5 Kg. (90/60 lbs.) 
• 5 Burpees  

POI (4' RIPOSO) 

EMOM 10' di: 

• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Push-Ups HR 

CORE WORK

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

• Plank Hold
  
• Pinguini

Circuit Training 03.12.2024

WARM UP
3 giri di:

• 10 Crossbody Toe Taps
• 10 Shoulder Taps
• 10 Russian Twists

METCON
5 giri (TIME CAP 22'):

• 10 (per braccio) KB One Arm Bent Over Row @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups 
• 10 Burpees
• 20 OH Lunges @20/15 Kg. (45/33 lbs.) 
• 10 Toes To Bars
  
• 20 Push-Ups HR

CORE WORK

• 1' Plank Hold
• 75 Crunches Completi
• 75 Russian Twists

Circuit Training 02.12.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Affondi Alternati
• 10 Sprawls

METCON
TEAM WOD (team da 2, gli atleti si alternano negli esercizi)
AMRAP 20' di:

• 10 Ring Rows
• 20 V Sit-Ups
• 30 Double Unders (75 Singles)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs,)
• 10 Burpees

CORE WORK

5 giri di:

• 30 Crunches
• 30 Russian Twists (Dx+Sx=1)