Altrotraining

CIRCUIT TRAINING 30.07.2026

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

STRENGTH
Hang Power Cleans: 10-8-6-4-2 70-75% 1RM (Pausa 90")

METCON
EMOM 12' di:
(completare il blocco entro il tempo, il resto è recupero)
10 Burpees
8 Toes To Bars

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
V Sit-Ups
Russian Twists

CIRCUIT TRAINING 29.08.2026

WARM UP
3 giri di:
10 Lateral Lunges
15 Plank Jacks
20 Leg Raises
25 Flutter Kicks

METCON
AMRAP 20' di:
10 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
10 Kettlebell One Arm Push Presses (per braccio) @16/12 Kg. (35/26 lbs.)
20 Burpees

CORE WORK
4 giri di:
45" Sit-Ups
45" Side Plank
45" Superman Hold

CIRCUIT TRAINING 28.07.2026

WARM UP
3 giri di:
10 Burpees
15 Air Squats
20 Lateral Hops

METCON
4 giri (TIME CAP 20') di:
20 V Sit-Ups
15 Hang Power Cleans @35/25 Kg. (75/55 lbs.)
10 Affondi con bilanciere @35/25 Kg. (75/55 lbs.) (Dx+Sx=1)

CORE WORK
50 Superman
50 Deadbugs
50 Russian Twists (Dx+Sx=1)

CIRCUIT TRAINING 24.07.2026

WARM UP
3 giri di:
10 Roll-Ups
15 Mountain Climbers (Dx+Sx=1)
20 Crunches
25 Flutter Kicks

METCON
AMRAP 20' di:
10 Inverted Burpees
15 Box Jumps Over @60/50 cm (24/21 in.)
20 Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
Single Unders
Star V-Ups

CIRCUIT TRAINING 22.07.2026

WARM UP
4 giri di:
5 Inchworms
10 Rear Lunges
15 Plank to Push-Ups (Commandos)
20 Mountain Climbers (Dx+Sx=1)

METCON
E2MOM 28' di:
(completare il blocco entro il tempo, il resto è recupero)
5 Front Squats @50/35 Kg. (110/80 lbs.)
10 Burpees

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
Russian Twists
Sit-Ups

CIRCUIT TRAINING 21.07.2026

WARM UP
3 giri di:
10 Sprawls
15 Mountain Climbers (Dx+Sx=1)
20 Rear Lunges
25 Jumping Jacks

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

METCON
AMRAP 15' di:
10 Clean & Presses @40/27,5 Kg. (90/60 lbs.)
15 Ball Slams @15/10 Kg. (33/22 lbs.)
20 Alt. Jumping Lunges

CORE WORK
4 giri di:
30" Flutter Kicks
30" Hollow Hold
30" Leg Raises
30" Recupero

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