Altrotraining

CIRCUIT TRAINING 17.06.2026

WARM UP
3 giri di:
10 Shoulder Taps (Dx+Sx=1)
15 Inchworms
20 Single Unders
25 Lateral Hops

STRENGTH
Deadlifts: 5-5-3-3-2-2 @80-85% 1RM (Pausa 90")

METCON
E3MOM 15' di:
(completare il blocco entro il tempo, il resto è recupero)
10 Box Jumps @60/50 cm (24/21 in.)
10 V Sit-Ups
4 Clean & Presses @50/35 Kg. (110/80 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
Scissors Kicks
Reverse Sit-Ups

CIRCUIT TRAINING 16.06.2026

WARM UP
3 giri di:
10 Plank to Push-Ups (Commandos)
15 Mountain Climbers (Dx+Sx=1)
20 Leg Raises

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 20' di:
15 Front Squats @40/27,5 Kg. (90/60 lbs.)
15 Kettlebell One Arm Snatches (per braccio) @16/12 Kg.
15 Wall Balls Shots @10/6 Kg. (22/14 lbs.)
15 Kettlebell One Arm Renegade Rows (per braccio) @16/12 Kg.
15 Toes To Bars/30 V Sit-Ups

CORE WORK
3 giri di:
30" Double Unders
30" Superman Hold
30" Russian Twists
30" Crunches Completi

CIRCUIT TRAINING 15.06.2026

WARM UP
4 giri di:
5 Inchworms
10 Jump Squats
15 Plank Jacks

STRENGTH
Front Squat: 5-5-3-3-2-2 (Pausa 90")

METCON
4 giri (TIME CAP 14') di:
20 Crossbody Toe Taps (Dx+Sx=1)
15 Box Jumps Over @60/50 cm (24/21 in.)
10 Front Squats @40/27,5 Kg. (90/60 lbs.)

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

CIRCUIT TRAINING 11.06.2026

WARM UP
4 giri di:
10 Roll-Ups
15 Crunches Completi
20 Flutter Kicks (Dx+Sx=1)

METCON
AMRAP 18' di:
6 Hang Power Cleans @35/25 Kg.
12 KB American Swings @24/16 Kg. (53/35 lbs.)
18 Deadlifts @35/25 Kg.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)
Scissors Kicks
Leg Raises

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