Circuit Training 31.10.2024

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
• 15 Hollow Kicks
• 10 Lunges (per gamba) 

METCON
EMOM 15' di:

• 1 Power Clean @50/35 Kg. (110/77 lbs.)
• 2 Front Squats @50/35 Kg. (110/77 lbs.) 
• 3 Pull-Ups/6 Ring Rows

CORE WORK

5 giri di:

• 1' Single Unders
• 1' Sit-Ups
• 1' Reverse Sit-Ups

Circuit Training 30.10.2024

WARM UP
3 giri di:

• 20 Single Unders
• 20 Air Thrusters
• 15 Sit-Ups

METCON
5 giri di (TIME CAP 20'):

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 V Sit-Ups
• 20 OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• 25 Double Unders (x3 Singles)

CORE WORK
3 giri di:

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

Circuit Training 29.10.2024

WARM UP
3 giri:

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

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 10 Box Jump Overs @60/50 cm. (24/21 in.)
• Minuto 2: 20 Push-Ups HR
• Minuto 3: 30 Double Unders/Tuck Jumps
• Minuto 4: 10 Cal Assault Bike
• Minuto 5: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• Minuto 6: 30 Sit-Ups

 

CORE WORK

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

• Russian Twists
  
• Alt. Leg Raises

Circuit Training 28.10.2024

WARM UP
4 giri di:

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

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20' di:

• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 Push-Ups HR
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups
• 15 Reverse Burpees

CORE WORK

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

• Russian Twists
• Hollow Kick

Circuit Training 25.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica SNATCH 

METCON
4 giri (TIME CAP 10') di:

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

 

COOL DOWN

• Stretching

Circuit Training 24.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica PULL-UP, TOES TO BAR, DOUBLE UNDERS

METCON
AMRAP 10' di:

• 30 Double Unders/Tuck Jumps
• 10 Toes To Bars
• 10 Push-Ups

 

COOL DOWN

• Stretching

Circuit Training 23.10.2024

WARM UP

• Mobilità generale

SKILL

• 30' Tecnica KETTLEBELL 

METCON
EMOM 10':

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)

 

COOL DOWN

• Stretching