Circuit Training 18.10.2022

WARM UP

3 giri di:

• 10 Shoulder Taps
• 15 Push-Ups
• 20 Jumping Jacks

METCON
4 giri di (TIME CAP 20'):

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 30 Sit-Ups
• 40 Air Squats su Med Ball
  

CORE WORK

• 2' Crunches Completi
• 2' Russian Twists
• 2' Plank Hold

 

Circuit Training 17.10.2022

WARM UP
3 giri di:

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

METCON
10 giri di (TIME CAP 20'):

• 7 Front Squats @50/30 Kg. (110/65 lbs.)
• 10 V Sit-Ups

CORE WORK

4 giri (40" ON - 20" OFF)

• Crunches
• Plank Hold

 

Circuit Training 15.10.2022

WARM UP
3 giri:

• 10 Squat Jumps
• 10 Push-Ups
• 10 Sit-Ups Gambe Tese

STRENGHT

• 7-7-5-5-3-3-3 HANG POWER CLEANS (1'30" pausa tra sets)
  

METCON
30-20-10 ripetizioni di (TIME CAP 15'):

• KB SDHP
  
• Sit-Ups
• KB Alt. Goblet Reverse Lunges
  
• Sit-Ups

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/27 lbs.)

CORE WORK

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

• Side Plank Hold

 

Circuit Training 14.10.2022

WARM UP
3 giri di:

• 5 Sprawls
  
• 15 Scissor Kicks
  
• 25 Lateral Hops
  

METCON
TEAM WOD (team da 2, gli atleti si dividono le ripetizioni)
AMRAP 20' :

• 20 Box Jumps @60/50 cm. (24/20 in.)
  
• 20 Push Presses @40/25 Kg. (90/55 lbs.)
  
• 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 20 V Sit-Ups
• 20 Double Unders (x3 Singles)
  

 

CORE WORK

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

• Pinguini
  
• Plank Hold
  

 

Circuit Training 13.10.2022

WARM UP
3 giri di:

• 20 Clapping Jacks
  
• 15 Crunches
  
• 10 Affondi Alternati
  

METCON
5 giri di (TIME CAP 30'):

• 10 Inverted Burpees
• 15 Wall Ball Shot @10/6 Kg. (22/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 25 Sit-Ups

 

CORE WORK

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

• Reverse Crunches
  
• Glute Bridges

 

Circuit Training 12.10.2022

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Scissor Kicks
  
• 15 Shoulder Taps
  

METCON
TIME CAP 20':

• LADDER di: 
  • 1-5 Power Clean @50/30 Kg. (110/65 lbs.) 
  • 10-2 Burpees

• poi (senza riposo) 

• 5 giri di:
• 5 Front Squat @50/30 Kg. (110/65 lbs.)
  
• 10 KB American Swings @24/16 Kg. (1.5/1 pood)

• poi (senza riposo) 

• 3 giri di:
• 50 Mountain Climbers (Dx+Sx=1)
  
• 30 Sit-Ups 
• 10 Wall Ball @10/8 Kg. (22/18 lbs.)

 

CORE WORK

TABATA (20" lavoro - 10" pausa x 4 giri)

• Crunches
  
• Rope Jumps

 

 

Circuit Training 11.10.2022

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Glute Bridges
  

METCON
5 giri di (TIME CAP 20'):

• 15 KB American Swings @16/12 Kg. (35/26 lbs.) 
• 15 Toes To Bar 
• 15 Burpees 
• 15 Double Unders (x 3 singles)

 

CORE WORK

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

• Sit-Ups
  
• Superman