Circuit Training 31.05.2024

WARM UP
3 giri:

• 10 Mountain Climbers
• 10 Shoulder Taps
• 10 Russian Twists

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
6 giri (totali) di (TIME CAP 30'):

• 10 (per braccio) KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 30 Sit-Ups
• 40 Air Squats su Med Ball
• 50 Double Unders/Tuck Jumps

CORE WORK

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

• Plank Hold

Circuit Training 30.05.2024

WARM UP
3 giri di:

• 20 Jumping Jack
• 15 Shoulder Taps
• 10 Affondi Laterali

METCON
TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio):
10 giri (TIME CAP 20') di: 

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 15 Box Jumps @60/50 cm. (24/21 in.)
• 20 V Sit-Ups

CORE WORK

• 100 Crunches
• 100 Reverse Crunches
• 100 Russian Twists (Dx+Sx=1)

Circuit Training 29.05.2024

WARM UP
3 giri di:

• 30 Lateral Hops
  
• 20 Leg Raises
  
• 10 Russian Twists (Dx+Sx=1)
  

METCON
AMRAP 15' di:

• 5 Pull-Ups
• 7 Push-Ups
• 9 Sit-Ups 
• * Push Press @40/27,5 Kg. (90/60 lbs.)

* Ogni giro aggiungere un Push Press. Per esempio: il primo giro fare 1 Push Press, il secondo giro 2 Push Presses e così via.

CORE WORK

5 giri di:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank Hold

Circuit Training 28.05.2024

WARM UP
4 giri di:

• 10 Crunches
• 15 Glute Bridges
• 20 Mountain Climbers (Dx+Sx=1)

METCON
7 giri di:

• 7 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 7 Burpees
• 7 Toes To Bars/14 V Sit-Ups

CORE WORK

4 giri di:

• 30" Russian Twists
  
• 30" Alt. Leg Raises
  
• 30" Plank Hold

Circuit Training 27.05.2024

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Sit-Ups
  
• 20 Clapping Jacks
  

METCON

• 50 Box Jumps @60/50 cm. (24/21 in.)
  
• 50 Push-Ups HR
  
• 50 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 50 Jumping Lunges (Dx+Sx=1)
  
• 50 V Sit-Ups
  
• 50 KB One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 25.05.2024

WARM UP
4 giri di:

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

METCON
E2MOM (10 giri - 20' totali):

• 25 Sit-Ups
  
• 20 KB American Swings @16/12 Kg. (35/26 lbs.)

CORE WORK

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

• Flutter Kicks
  
• Hollow Holds

Circuit Training 24.05.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises

METCON
AMRAP 15' di:

• 1 Hang Squat Clean @40/27,5 Kg. (90/60 lbs.) (+1 rip ogni giro) 
• 2 KB American Swings @24/16 Kg. (53/35 lbs.) (+2 rip) 
• 3 Ball Slams @15/10 Kg. (33/22 lbs.) (+3 rip) 
• 4 V Sit-Ups (+4 rip) 
• 5 Double Unders/15 Singles (+5/15 rip)

CORE WORK

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

• Push-Ups
• Sit-Ups