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Circuit Training 20.10.2022

giovedì 20 Ottobre 2022 - Blog

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

 

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Circuit Training 06.10.2022

giovedì 6 Ottobre 2022 - Blog

WARM UP
3 giri di:

  • 5 Inchworms
  • 10 Shoulder Taps
  • 15 Jump Squats

METCON

  • AMRAP 4′ di:
    • 21 Double Unders (50 Singles)
    • 21 Push Presses @40/25 Kg. (90/45 lbs.)
    • 21 Burpees Over The Bar
  • 4′ Riposo
  • AMRAP 4′ di:
    • 15 Double Unders (35 Singles)
    • 15 Push Presses @40/25 Kg. (90/45 lbs.)
    • 15 Burpees Over The Bar
  • 4′ Riposo
  • AMRAP 4′ di:
    • 9 Double Unders (20 Singles)
    • 9 Push Presses @40/25 Kg. (90/45 lbs.)
    • 9 Burpees Over The Bar

 

CORE WORK

TABATA (20″ lavoro – 10″ pausa x 8 giri)

  • Mountain Climbers
  • V Sit-Ups

 

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Circuit Training 04.08.2022

giovedì 4 Agosto 2022 - Blog

WARM UP
5 giri di:

  • 30″ Jumping Jacks
  • 30″ Plank Hold


METCON
4 giri (40″ lavoro – 20″ pausa) di:

  • Alt. KB One Arm Russian Swings
  • Chair Dips
  • V Sit-Ups
  • Jumping Lunges


CORE WORK

TABATA (20″ lavoro – 10″ pausa x 8 giri)

  • Crunches
  • Mountain Climbers

 

 

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Circuit Training 02.08.2022

martedì 2 Agosto 2022 - Blog

WARM UP
3 giri di:

  • 10 Air Thrusters
  • 10 Russian Twists (Dx+Sx=1)
  • 10 Shoulder Taps


METCON
AMRAP 18′
LADDER 3-6-9-12-15-….. ripetizioni di:

  • KB SDHP
  • V Sit-Ups
  • Push-Ups HR
  • KB Arm Curls

 

CORE WORK

TABATA (20″ lavoro – 10″ pausa x 8 giri)

  • Hollow Hold
  • Crunches

 

 

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Circuit Training 28.07.2022

giovedì 28 Luglio 2022 - Blog

WARM UP
3 giri:

  • 5 Squat Jumps
  • 10 Push-Ups
  • 15 Sit-Ups


METCON

EMOM 16′ di:

  • Minuti DISPARI: 5 KB Goblet Squats + 6 Burpees
  • Minuti PARI: 5 KB Push Presses + 6 Affondi Posteriori (Dx+Sx=1)

CORE WORK
4 giri di:

  • 6 V Sit-Ups
  • 12 Russian Twists (Dx+Sx=1)
  • 18 Crunches

 

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Circuit Training 26.07.2022

martedì 26 Luglio 2022 - Blog

WARM UP
3 giri di:

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


METCON
20-16-12-8-4 ripetizioni di (TIME CAP 20′):

  • Hollow Kikcs
  • Push-Ups HR
  • KB Renegade Rows (per braccio)
  • KB Chair Step-Ups


CORE WORK

4 giri di:

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

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