Circuit Training 28.10.2022

WARM UP
3 giri di:

• 5 Burpees
• 10 Plank to Push-Ups
• 15 Air Squats

METCON
AMRAP 15' di:

• 4 Push Presses @35/25 Kg. (80/55 lbs.) 
• 8 Power Cleans @35/25 Kg. (80/55 lbs.) 
• 12 Barbell Lunges @35/25 Kg. (80/55 lbs.) 
• 16 Sit-Ups
• 20 Double Unders

CORE WORK

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

• Crunches
  
• Russian Twists

 

Circuit Training 27.10.2022

WARM UP
3 giri di:

• 10 Alt. Lunges
• 15 Russian Twists (Dx+Sx=1)
  
• 20 Shoulder Taps
  

METCON
E2MOM 20' (5 giri totali):

• # 1:
  • 30 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 20 Sit-Ups
    
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
    
• # 2:
  • 30 KB One Arm Bent Over Row @24/16 Kg. (53/35 lbs.) (15 each)
    
  • 20 Push-Ups
    
  • 10 Toes To Bars
    

CORE WORK

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

• V Sit-Ups
  
• Penguins

  

Circuit Training 26.10.2022

WARM UP
4 giri di:

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

STRENGHT

• 5x5 DEADLIFTS
  

METCON
AMRAP 15':

• 5 Deadlifts 80% carico esercizio precedente
• 5 Toes To Bars
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 10 V Sit-Ups
• 20 Double Unders (60 Singles)
  

CORE WORK
4 giri di:

• 30" Crunches
  
• 30" Reverse Crunches
  
• 30" Hollow Hold

 

Circuit Training 25.10.2022

WARM UP
3 giri di:

• 20 Plank Jacks
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 Push-Ups
  

METCON
5 giri di (TIME CAP 20'):

• 10 Toes To Bars
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 Sit-Ups
• 15 Box Dips
  
• 10 Box Jumps @60/50 cm. (24/21 in.)
  

CORE WORK
4 giri di:

• 45" Plank Hold
  
• 45" Russian Twists
• 45" Air Squats

 

Circuit Training 24.10.2022

WARM UP
3 giri di:

• 10 Double Down Squats
• 15 Jumping Jacks
• 20 Crunches

METCON
AMRAP 18' di:

• 1 Push Press @50/35 Kg. (110/77 lbs.) (+1 rep ogni giro)
• 2 KB American Swings @24/16 Kg. (53/35 lbs.) (+2 reps)
• 3 Toes To Bars (+3 reps)
• 4 Push-Ups HR (+4 reps)
• 5 Double Unders (+5 reps) x3 Singles (+15 reps)

CORE WORK

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

• Plank Hold
  
• Glute Bridges

 

Circuit Training 21.10.2022

WARM UP
4 giri di:

• 6 Jump Squats
  
• 12 Push-Ups
  
• 18 Russian Twists (Dx+Sx=1)
  

STRENGHT

• 5x5 DEADLIFTS
  

METCON
E2MOM (10 giri - 20' totali):

• 25 Sit-Ups
  
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Flutter Kicks
  
• Hollow Holds

 

Circuit Training 20.10.2022

WARM UP
3 giri di:

• 15 Mountain Climbers (Dx+Sx=1)
• 10 Hollow Kicks
• 5 Lunges (Each Leg) 

METCON
4 giri di (TIME CAP 20'):

• 100 Jumping Jacks
  
• 50 Sit-Ups
• 25 Push-Ups
• 10 DB One Arm OH Squats @12,5/8 Kg. (25/17 lbs.)
  

CORE WORK

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

• Reverse Plank Hold
• Reverse Crunches