Circuit Training 04.04.2025

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 15 Air Squats
  
• 20 Jumping Jacks
  

METCON

AMRAP 8' di:

• 12 Push-Ups
• 10 Toes To Bars
• 8 Front Squats @40/25 Kg. (90/55 lbs.)

2' RIPOSO

AMRAP 8' di:

• 8 Push Presses @40/25 Kg. (90/55 lbs.)
• 10 V Sit-Ups
• 12 Jumping Lunges (Dx+Sx=1)

CORE WORK

6 giri di (30" lavoro - 15" pausa)

• Plank Hold
• Alt. Leg Raises

Circuit Training 03.04.2025

WARM UP

4 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

METCON
AMRAP 20' di:

• 40 Double Unders
• 20 Push-Ups HR
• 10 KB Snatches a un braccio (per braccio) @16/12 Kg. (35/26 lbs.)
• 10 Toes To Bars

CORE WORK

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

• Plank Hold
• V Sit-Ups

Circuit Training 02.04.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
5 giri di (TIME CAP 25'):

• 5 Inverted Burpees
• 10 Pull-Ups
• 15 Toes To Bars
• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)

CORE WORK

6 giri di:

• 30" Flutter Kicks
  
• 30" Crunches Completi
  
• 30" Plank Hold

 

Circuit Training 01.04.2025

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Flutter Kicks
  
• 15 Air Squats
  

METCON
OGNI 5' (4 giri totali) eseguire:

• 10 Front Squats @40/27,5 Kg. (90/60 lbs,)
• 10 Inverted Burpees
• 10 Sumo Deadlift High Pulls @40/27,5 Kg. (90/60 lbs,)
• 10 Toes To Bars

CORE WORK
6 giri di:

• 30" Crunches
  
• 30" Scissor Kicks
  
• 30" Plank Hold

Circuit Training 31.03.2025

WARM UP
4 giri di:

• 15 Jumping Jacks
• 10 Russian Twists
• 5 Sprawls

METCON
TEAM WOD (x2)
AMRAP 25' di:

• 10 Burpees
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 V Sit-Ups
• 40 Double Unders/100 Singles

CORE WORK

4 giri di (40" ON - 20" OFF):

• Crunches
• Plank Hold

Circuit Training 28.03.2025

WARM UP
3 giri di:

• 20 Jumping Jacks
• 10 Russian Twists (Dx+Sx=1)
• 5 Sprawls

METCON
3 giri di:

• 1' Pull-Ups
• 1' Box Jumps @60/50 cm. (24/21 in.)
• 1' V Sit-Ups
• 1' Ball Slams @15/10 Kg. (35/22 lbs.)
• 1' Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 1' Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK

4 giri di (40" lavoro - 20" pausa):

• Hollow Hold
• Plank Hold

Circuit Training 27.03.2025

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 100 Double Unders (x2 Singles)
• 50 Sit-Ups
• 25 Push-Ups
• 10 KB One Arm OH Squats @16/12 Kg. (53/35 lbs.)

CORE WORK

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

• Reverse Plank Hold
• Reverse Crunches