Altrotraining

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 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