Circuit Training 22.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica SNATCH 

METCON
4 giri (TIME CAP 10') di:

• 10 Power Snatches @35/25 Kg. (77/55 lbs.)
• 10 Burpees 

 

COOL DOWN

• Stretching

Circuit Training 21.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica CLEAN 

METCON
AMRAP 8' of:

• 10 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
• 10 V Sit-Ups

 

COOL DOWN

• Stretching

Circuit Training 18.10.2024

WARM UP

3 giri di:

• 10 Shoulder Taps
• 15 Push-Ups
• 20 Jumping Jacks

METCON
4 giri di (TIME CAP 20'):

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 30 Sit-Ups
• 40 Air Squats su Med Ball
  

CORE WORK

• 2' Crunches Completi
• 2' Russian Twists
• 2' Plank Hold

Circuit Training 17.10.2024

WARM UP
4 giri di:

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

METCON

4 giri di:

• AMRAP 4' di:
• 4 Double Squats Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 8 Jumping Lunges (Dx+Sx=1)
• 12 V Sit-Ups
• 1' Riposo

CORE WORK

4 giri di:

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

Circuit Training 16.10.2024

WARM UP
3 giri di:

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

METCON
10 giri di (TIME CAP 20'):

• 7 Front Squats @50/30 Kg. (110/65 lbs.)
• 10 V Sit-Ups

CORE WORK

4 giri (40" ON - 20" OFF)

• Crunches
• Plank Hold

Circuit Training 15.10.2024

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 @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Flutter Kicks
  
• Hollow Holds

Circuit Training 14.10.2024

WARM UP
4 giri:

• 10 KB American Swings @16/12 Kg. (35/28 lbs.)
• 10 Crunches
• 10 Push-Ups
• 10 Jump Squats

METCON

4 giri di (TIME CAP 20') : 

• 5 Front Squats @50/30 Kg. (110/65 lbs.)
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Toes To Bars (x2 V Sit-Ups)
• 20 OH Lunges with plate @20/15 Kg. (45/33 lbs.)
• 25 Sit-Ups

CORE WORK
5 giri di:

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