Altrotraining

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

CIRCUIT TRAINING 20.05.2026

WARM UP
3 giri:
5 Sprawls
15 Air Squats
25 Crunches

METCON
AMRAP 25':
20 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)
10 Thrusters @40/27,5 Kg. (90/60 lbs.)
10 Pull-Ups/20 Ring Rows
10 Burpees
10 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)

CORE WORK
5 giri:
30" Scissors Kicks
30" Leg Raises
30" Riposo

CIRCUIT TRAINING 19.05.2026

WARM UP
3 giri:
20 Sprawls
15 Air Squats
10 Jumping Jacks

METCON
AMRAP 20':
LADDER (+2 reps a giro):
2 Mountain Climbers (Dx+Sx=1)
2 Clusters @40/27,5 Kg. (90/60 lbs.)
2 Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)
2 Toes To Bars
2 Push-Ups

CORE WORK
4 giri:
20 V Sit-Ups
20 Russian Twists (Dx+Sx=1)
20 Double Unders (x3 Singles)

CIRCUIT TRAINING 18.05.2026

WARM UP
4 giri:
10 Ground To Sky
10 Burpees
15 Air Squats

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

METCON
3 giri (TIME CAP 15'):
15 Clusters @40/27,5 Kg. (90/60 lbs.)
15 Ball Slams @15/10 Kg. (33/22 lbs.)
15 Sprawls

CORE WORK
5 giri:
1' Reverse Sit-Ups
1' Crunches Completi
1' Side Plank

CIRCUIT TRAINING 15.05.2026

WARM UP
4 giri:
30 Single Unders
20 Plank Jacks
10 Commandos

METCON
AMRAP 25':
10 Reverse Burpees
15 Hang Power Cleans @40/30 Kg. (90/65 lbs.)
20 Kettlebell One Arm Bent Over Rows (10 per braccio) @16/12 Kg. (35/26 lbs.)
25 Jumping Lunges (Dx+Sx=1)

CORE WORK
4 giri:
1' Plank Hold
1' Sit-Ups
30" Riposo

CIRCUIT TRAINING 14.05.2026

WARM UP
4 giri:
15 Plank to Push-Ups
15 Rear Lunges
10 Crunches Completi

STRENGTH
Front Squat: 5x5 (Pausa 90")

METCON
EMOM 12':
Min 1: 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
Min 2: 15 Ball Slams @15/10 Kg. (33/22 lbs.)

CORE WORK
4 giri:
1' Leg Raises
1' Sit-Ups
30" Riposo