Altrotraining

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

CIRCUIT TRAINING 08.07.2026

WARM UP
3 giri di:
5 Sprawls
10 Plank to Push-Ups (Commandos)
15 Sit-Ups
20 Walking Lunges

STRENGTH
Deadlifts: 10-8-6-4-2 (Pausa 90")

METCON
3 giri (TIME CAP 12') di:
20 Burpees OTB
15 Deadlifts @40/27,5 Kg.
15 Push Presses @40/27,5 Kg.

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
Superman
Hollow Kicks