Circuit Training 27.10.2026

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
• 15 Crunches Completi
• 10 Rear Lunges

STRENGTH

• Squat Clean: 5-5-5-5-5 @80-85% 1RM (Pausa 90")

METCON
(ORE 13.00) AMRAP 9' di:

ROSSO	GIALLO	VERDE
5 KB One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.) 5 Toes To Bars 5 Clean & Presses @50/35 Kg. (110/75 lbs.)	5 KB One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.) 5 Knees To Elbows 5 Clean & Presses @40/27,5 Kg. (90/60 lbs.)	5 KB One Arm Bent Over Row (per braccio) @12/8 Kg. (26/18 lbs.) 5 V Sit-Ups 5 Clean & Presses @35/25 Kg. (75/55 lbs.)

(ORE 19.30) E2MOM 8' di:

ROSSO	GIALLO	VERDE
12 KB SDHP @32/24 Kg. (70/53 lbs.) 15 Diamond Push-Ups	12 KB SDHP @24/16 Kg. (53/35 lbs.) 15 Push-Ups	12 KB SDHP @16/12 Kg. (35/26 lbs.) 15 Girlie Push-Ups

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

• Russian Twists
• Deadbugs