martedì 19 ottobre 2021

Circuit Training 19.10.2021

WARM UP
3 giri di:

  • 10 Shoulder Taps
  • 15 Crunches
  • 30 Lateral Hops

STRENGHT
  • 5-5-3-3-1-1 FRONT SQUATS

METCON
AMRAP 15':
  • 10 Burpees
  • 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  • 30 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK
  • 100 Sit-Ups @10/5 Kg. (22/11 lbs.)

 

lunedì 18 ottobre 2021

Circuit Training 18.10.2021

WARM UP
3 giri:

  • 10 Squat Jumps
  • 10 Push-Ups
  • 10 Sit-Ups Gambe Tese

STRENGHT
  • 7-7-5-5-3-3-3 HANG POWER CLEANS (1'30" pausa tra sets)

METCON
30-20-10 ripetizioni di (TIME CAP 15'):
  • KB SDHP
  • Sit-Ups
  • KB Alt. Goblet Reverse Lunges
  • Sit-Ups

RX'D = 32/24 Kg. (75/53 lbs.)
SCALED = 24/16 Kg. (53/35 lbs.)
BEGINNER = 16/12 Kg. (35/27 lbs.)


CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Side Plank Hold

 

venerdì 1 ottobre 2021

Circuit Training 01.10.2021

WARM UP
5 giri di:

  • 5 Push-Ups
  • 10 Air Squats
  • 15 Sit-Ups


METCON
5 giri (TIME CAP 20') di:

  • 4 Hang Power Snatch
  • 8 Front Squats
  • 12 KB Sumo Deadlift High Pulls @32/24 Kg. (53/35 lbs.)
  • 16 V Sit-Ups
  • 20 Double Unders/Tuck Jumps

RX'D@40/27,5 Kg. (90/60 lbs.)
SCALED
= @35/22,5 Kg. (80/50 lbs.)


CORE WORK
5 giri di:
  • 10 Toes To Bars
  • 20 Russian Twists (Dx+Sx=1)