Altrotraining

WARM UP
3 giri di:
10 Roll-Ups
10 Ground To Sky
10 Jump Squats
10 Plank to Push-Ups (Commandos)

STRENGTH
Hang Squat Cleans: 5-5-3-3-2-2 @70-75% 1RM (Pausa 90")

METCON
3 giri (TIME CAP 12') di:
20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
20 Air Squats su Medball
20 Crossbody Toe Taps (Dx+Sx=1)

CORE WORK
4 giri di:
30" Russian Twists
30" Scissors Kicks
30" Mountain Climbers

CIRCUIT TRAINING 17.07.2026

WARM UP
3 giri di:
10 Inchworms
15 Leg Raises
20 Jumping Jacks
25 Plank Jacks

METCON
2 giri (TIME CAP 20') di:
50 Crossbody Toe Taps (Dx+Sx=1)
40 Kettlebell One Arm Snatches @16/12 Kg. (35/26 lbs.)
30 Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.)
20 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)
10 Toes To Bars

CORE WORK
100 Double Unders
100 Mountain Climbers

CIRCUIT TRAINING 16.07.2026

WARM UP
4 giri di:
10 Clapping Jacks
15 Mountain Climbers (Dx+Sx=1)
20 Rear Lunges

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 25' di:
40 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
40 Kettlebell American Swings @24/16 Kg. (53/35 lbs.)
40 V Sit-Ups
40 Burpees OTB

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

CIRCUIT TRAINING 15.07.2026

WARM UP
3 giri di:
10 Plank to Push-Ups (Commandos)
15 Ground To Sky
20 Walking Lunges
25 Mountain Climbers (Dx+Sx=1)

METCON
E3MOM 21' di:
(completare il blocco entro il tempo, il resto è recupero)
8 Sprawls
10 Push Presses @40/27,5 Kg. (90/60 lbs.)
12 Kettlebell One Arm Renegade Rows (per braccio) @16/12 Kg. (35/26 lbs.)

CORE WORK
4 giri di:
45" Leg Raises
45" Side Plank
45" Crunches Completi
45" Recupero

CIRCUIT TRAINING 14.07.2026

WARM UP
4 giri di:
10 Mountain Climbers (Dx+Sx=1)
15 Leg Raises
20 Jump Squats

STRENGTH
Squat Cleans: 3-3-3-3-3 (Pausa 90")

METCON
AMRAP 14' di:
10 Reverse Burpees
10 Sit-Ups
10 Pull-Ups
10 Jumping Lunges (Dx+Sx=1)

CORE WORK
100 Hollow Kicks
100 Reverse Sit-Ups

CIRCUIT TRAINING 13.07.2026

WARM UP
4 giri di:
20 Lateral Hops
15 Mountain Climbers (Dx+Sx=1)
10 Roll-Ups

METCON
AMRAP 20' di:
20 Push-Ups
15 Sprawls
15 Kettlebell American Swings @24/16 Kg.
15 Kettlebell SDHP @24/16 Kg.

CORE WORK
1' Sit-Ups
1' Superman Hold
1' Star V-Ups

CIRCUIT TRAINING 09.07.2026

WARM UP
3 giri di:
10 Roll-Ups
15 Crunches Completi
20 Ground To Sky
25 Plank Jacks

METCON
E2MOM 18' di:
(completare il blocco entro il tempo, il resto è recupero)
8 Thrusters @50/35 Kg.
6 Clean & Presses @50/35 Kg.

CORE WORK
100 V Sit-Ups
100 Deadbugs

CIRCUIT TRAINING 08.07.2026

WARM UP
3 giri di:
5 Sprawls
10 Plank to Push-Ups (Commandos)
15 Sit-Ups
20 Walking Lunges

STRENGTH
Deadlifts: 10-8-6-4-2 (Pausa 90")

METCON
3 giri (TIME CAP 12') di:
20 Burpees OTB
15 Deadlifts @40/27,5 Kg.
15 Push Presses @40/27,5 Kg.

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

CIRCUIT TRAINING 07.07.2026

WARM UP
4 giri di:
10 Shoulder Taps (Dx+Sx=1)
15 Plank to Push-Ups (Commandos)
20 Ground To Sky
25 Clapping Jacks

METCON
AMRAP 20' di:
20 KB American Swings @24/16 Kg. (53/35 lbs.)
15 Burpees
10 Thrusters @40/27,5 Kg. (90/60 lbs.)

CORE WORK
100 Deadbugs
100 V Sit-Ups

CIRCUIT TRAINING 03.07.2026

WARM UP
4 giri di:
10 Leg Raises
15 Lateral Lunges
20 Crunches

METCON
E2MOM 14' di:
3 Wall Climbs
8 Burpees

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