Circuit Training 30.11.2023

WARM UP

4 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

STRENGHT

• 5x5 RING DIPS
  

METCON
TIME CAP 15':

• 10-20-30-40-50 KB SDHP @24/16 Kg. (55/35 lbs.)
• 10 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CORE WORK

TABATA (20" ON - 10" OFF x8 giri):

• Plank Hold
• V Sit-Ups

 

Circuit Training 29.11.2023

WARM UP
3 giri:

• 5 Inchworms
• 10 Push-Ups
• 15 Shoulder Taps

METCON
27-21-15-9 ripetizioni di:
(TIME CAP 20')

• Box Jump Overs @60/50 cm. (24/21 in.)
  
• V Sit-Ups
• KB Goblet Squats @24/16 Kg. (53/35 lbs.)
  

CORE WORK

• 50 Scissors Kicks
• 50 Russian Twists (Dx+Sx=1)
  
• 50 Sit-Ups

 

Circuit Training 28.11.2023

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON
AMRAP 18' di:

• LADDER (5 giri):
• 2-10 Front Squats @50/30 Kg. (110/65 lbs.)
• 4-20 V Sit-Ups
• 6-30 Push-Ups
• nel rimanente tempo AMRAP di:
• 5 Burpees
• 10 Toes To Bars

CORE WORK

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

• Plank Jacks
  
• Side Plank

 

Circuit Training 27.11.2023

WARM UP
3 giri:

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

METCON
3 giri (TIME CAP 20') di:

• 10 Burpees
• 20 Affondi con disco OH @20/15 Kg. (45/33 lbs.)
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
• 40 Push-Ups HR
• 50 Sit-Ups
  

CORE WORK
4 giri (40" ON - 20" OFF)

• Crunches
• Plank Hold

 

Circuit Training 25.11.2023

WARM UP
3 giri di:

• 15 Plank Jacks
• 15 Sit-Ups
  
• 15 Shoulder Taps

METCON
AMRAP 15' di:

• 10 KB SDHP @32/24 Kg. (70/53 lbs.)
• 10 Toes To Bars
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 Front Squats @50/30 Kg. (110/65 lbs.)

CORE WORK

TABATA (20" ON - 10" OFF x 4 giri):

• Mountain Climbers
  
• Sit-Ups

 

Circuit Training 24.11.2023

WARM UP
3 giri di:

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

METCON
TIME CAP 20'
3 giri di:

• 30 Double Unders (x3 Singles)
• 20 Push Presses @40/25 Kg. (90/55 lbs.)
• 40 Air Squats
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 V Sit-Ups
  
• 15 Push-Ups HR
  

CORE WORK

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

• Plank Hold
  
• Star V-Ups

 

 

Circuit Training 23.11.2023

WARM UP
3 giri di:

• 5 Burpees
• 10 V Sit-Ups
• 15 Mountain Climbers (Dx+Sx=1)

METCON
EMOM 15' di:

• 1 Power Clean @50/35 Kg. (110/77 lbs.)
• 2 Handstand Push-Ups
• 3 Chin-Ups (no kipping)
• 4 Toes To Bars

CORE WORK

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

• Russian Twists
• Side Plank