Altrotraining

CIRCUIT TRAINING 10.06.2026

WARM UP
3 giri di:
10 Commandos
15 Clapping Jacks
20 Alt. Lunges

STRENGTH
Power Clean: 5-4-3-2-2 @75-80% 1RM (Pausa 90")

METCON
2 giri (TIME CAP 14') di:
50 Deadlifts @50/35 Kg. (110/80 lbs.)
40 KB One Arm Clean & Presses (20 per braccio) @16/12 Kg. (35/26 lbs.)
30 Burpees
20 Pull-Ups (x2 Ring Rows)

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

CIRCUIT TRAINING 09.06.2026

WARM UP
4 giri di:
10 Jumping Jacks
15 Burpees
20 Sit-Ups
25 Mountain Climbers (Dx+Sx=1)

METCON
E2MOM 15' di:
8 Chest To Bar Pull-Ups
4 Clusters @50/35 Kg. (110/80 lbs.)

CORE WORK
4 giri di:
30" Deadbugs
30" Superman
30" Reverse Sit-Ups
30" Riposo

CIRCUIT TRAINING 08.06.2026

WARM UP
3 giri di:
10 Crunches
15 Shoulder Taps (Dx+Sx=1)
20 Roll-Ups

STRENGTH
Squat Cleans: 5x5 (Pausa 90")

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)
2 giri (TIME CAP 14') di:
50 Double Unders (x3 Singles)
40 Air Squats su Medball
30 Box Jumps Over @60/50 cm (24/21 in.)
20 Sprawls
10 Front Squats @50/35 Kg. (110/75 lbs.)

CORE WORK
3 giri di:
1' Crunches Completi
1' Hollow Hold
1' Leg Raises

CIRCUIT TRAINING 05.06.2026

WARM UP
4 giri di:
30 Singles Unders
20 Leg Raises
10 Sprawls

METCON
TEAM WOD (team da 2, si alternano nelle ripetizioni):
AMRAP 24' di:
30 Double Unders
12 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
12 Toes To Bars
12 Clusters @40/27,5 Kg. (90/60 lbs.)

CORE WORK
3 giri di:
45" Scissors Kicks
45" Deadbugs
45" Flutter Kicks
45" Crunches Completi

CIRCUIT TRAINING 04.06.2026

WARM UP
3 giri di:
10 Shoulder Taps (Dx+Sx=1)
10 Inchworms
10 Leg Raises

METCON
AMRAP 20' di:
5 Hang Power Cleans @50/35 Kg. (110/75 lbs.)
5 Push Presses @50/35 Kg. (110/75 lbs.)
10 Burpees Over The Bar
20 V SIt-Ups

CORE WORK
5 giri di:
15 Russian Twists (Dx+Sx=1)
15 Sit-Ups
15 Scissors Kicks (Dx+Sx=1)
15 Deadbugs (Dx+Sx=1)

CIRCUIT TRAINING 03.06.2026

WARM UP
4 giri di:
20 Lateral Lunges
5 Inchworms
10 Crunches Completi

STRENGTH
5-5-3-3-2-2 Front Squat
Recupero 90" tra le serie.

METCON
4 giri (TIME CAP 16'):
20 V Sit-Ups
15 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
10 Pull-Ups/20 Ring Rows
5 Hang Power Cleans @50/35 Kg. (110/75 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
Mountain Climbers
Superman Hold

CIRCUIT TRAINING 26.05.2026

WARM UP
4 giri di:
30 Lateral Lunges
30 Crunches
30 Clapping Jacks

METCON
TEAM WOD (team da 2, si alternano nelle ripetizioni):
AMRAP 20' di:
20 Power Cleans @40/27,5 Kg. (90/60 lbs.)
20 Front Squats @40/27,5 Kg. (90/60 lbs.)
20 Push Presses @40/27,5 Kg. (90/60 lbs.)
20 Sprawls

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
Superman Hold
Russian Twists

CIRCUIT TRAINING 25.05.2026

WARM UP
3 giri di:
30 Crunches Completi
20 Shoulder Taps (Dx+Sx=1)
25 Flutter Kicks

METCON
5 giri (TIME CAP 21'):
10 Burpees
20 KB American Swings @24/16 Kg. (53/35 lbs.)
30 Double Unders (x3 Singles)

CORE WORK
4 giri di:
30" Pinguini
30" Plank Hold
30" Star V-Ups
30" Recupero

CIRCUIT TRAINING 22.05.2026

WARM UP
4 giri:
15 Clapping Jacks
15 Rear Lunges
15 Ground To Sky

METCON
AMRAP 20':
20 Affondi alternati con bilanciere @40/27,5 Kg. (90/60 lbs.)
20 Ball Slams @15/10 Kg. (33/22 lbs.)
20 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
20 Jumping Lunges (Dx+Sx=1)
20 Kettlebell One Arm Push Presses @16/12 Kg. (35/26 lbs.)

CORE WORK
4 giri:
30" Hollow Hold
30" Crunches Completi
30" Riposo

CIRCUIT TRAINING 21.05.2026

WARM UP
4 giri:
10 Leg Raises
10 Shoulder Taps (Dx+Sx=1)
15 Lateral Lunges

METCON
2 giri (TIME CAP 25'):
50 Box Jumps Over @60/50 cm (24/21 in.)
40 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
30 Sprawls
20 Hang Power Cleans @40/30 Kg. (90/65 lbs.)
10 Thrusters @40/30 Kg. (90/65 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi):
Reverse Sit-Ups
Side Plank