Circuit Training 31.03.2023

WARM UP

3 giri:

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

METCON

10 giri (TIME CAP 25'):

• 10 Burpees
• 10 V Sit-Ups
• 10 Air Squats
• 10 Push-Ups

CORE WORK

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

• Plank Hold
  
• Pinguini

 

Circuit Training 30.03.2023

WARM UP
3 giri:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Glute Bridges
  

METCON
5-10-15-20-15-10-5 ripetizioni di (TIME CAP 25'):

• Toes To Bars
  
• Front Squats @45/30 Kg. (100/75 lbs.)
  
• Hang Power Cleans @45/30 Kg. (100/75 lbs.)
• Push-Ups HR
  

CORE WORK

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

• Sit-Ups
• Superman

 

Circuit Training 29.03.2023

WARM UP
3 giri di:

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

METCON
AMRAP 18':

• 40 Sit-Ups
  
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 KB Russian Swings @24/16 Kg. (53/35 lbs.)
• 10 (per braccio) DB One Arm Bent Over Rows @20/12,5 Kg. (45/30 lbs.)

CORE WORK

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

• Plank Hold
  
• Crossbody Toe Taps

 

Circuit Training 28.03.2023

WARM UP

3 giri:

• 10 Shoulder Taps
• 10 Mountain Climbers (Dx+Sx=1)
  
• 10 Flutter Kicks

STRENGHT

• 5x5 PUSH PRESSES (Unbroken)
  

METCON

4 giri:

• 10 Burpees
• 20 KB Alt. One Arm Snatches@15/10 Kg. (33/22 lbs.)
• 10 Toes To bars
• 10 Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  

CORE WORK

3 giri di:

• 25 Jumping Jacks
  
• 25 Russian Twists (Dx+Sx=1)
  
• 25 Hollow Kicks

 

Circuit Training 27.03.2023

WARM UP
3 giri:

• 20 Jumping Jacks
  
• 15 Russian Twists
  
• 10 Affondi Posteriori
  

METCON
AMRAP 18':

• 40 Sit-Ups
  
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 KB Russian Swings @24/16 Kg. (53/35 lbs.)
• 10 (per braccio) DB One Arm Bent Over Rows @20/12,5 Kg. (45/30 lbs.)
  

CORE WORK

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

• Hollow Kicks
  
• Crunches

 

 

Circuit Training 24.03.2023

WARM UP
4 giri di:

• 3 Sprawls
  
• 6 Push-Ups
  
• 9 Hollow Kicks
  

METCON
AMRAP 20':

• 20 Air Squats su Medball
  
• 20 Sit-Ups
  
• 20 Box Step-Ups @60/50 cm. (24/20 in.)
  
• 20 (10 per braccio) KB Shoulder Press @16/12 Kg. (35/26 lbs.)
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  

CORE WORK

10 giri di:

• 30" Plank Hold
  
• 30" Crunches

 

Circuit Training 23.03.2023

WARM UP
4 giri:

• 1' Crunches
  
• 1' Alt. Leg Raises
  
• 30" Plank Hold
  

METCON
AMRAP 18' di:

• 6 KB One Arm Complex (3 per braccio) @16/12 Kg. (35/26 lbs.)
  
• 12 Hollow Kicks
• 18 Double Unders/ Tuck Jumps
  

1 KB COMPLEX = Clean + Press + OH Rear Lunge Dx + OH Rear Lunge Sx

CORE WORK

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

• Flutter Kicks
• Sit-Ups