tag:blogger.com,1999:blog-32103367105534782092024-03-29T04:29:32.202+01:00AltroTrainingAltroTraining | Personal Training Studio in MilanoRaffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.comBlogger3503125tag:blogger.com,1999:blog-3210336710553478209.post-71243213975204054932024-03-28T00:00:00.009+01:002024-03-28T22:30:31.421+01:00Circuit Training 28.03.2024<b>WARM UP</b><br /><b>4 giri di:</b><br /><ul><li>15 Jumping Jacks</li><li>10 Russian Twists</li><li>5 Sprawls</li></ul><br /><b>METCON</b><br /><b>TEAM WOD (x2)</b><br /><b>AMRAP 18':</b><br /><ul><li>5 Thrusters @45/30 Kg. (100/65)</li><li>10 Burpees</li><li>15 Toes To Bars</li><li>20 KB SDHP @32/24 Kg. (70/53 lbs.)</li><li>25 Double Unders (75 Singles)</li></ul><div><i>Gli atleti si alternano gli esercizi.</i></div><div><br /></div><div><div><b>CORE WORK</b></div><div><div><b>4 giri di (40" ON - 20" OFF):</b></div><div><ul><li>Crunches</li><li>Plank Hold</li></ul><div><br /></div></div></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgeMCWO47RYW1TUOSI_U5zi04ePIEp5JMFzB0-7lSUy1EEtJfyCK5SYxIMZT7gHJ66_uw7uR_5ZP_qDVPgbAfJcKJEou9_RhYJNm4ajrTwYLyq-5clhmd1JM9Xva7z8uO8bBMTn-MyKY9924aR8pLUjtivGkDAnoN_BOAz5ixtemj0Gp-Y9sZHD6KtFuVh4" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgeMCWO47RYW1TUOSI_U5zi04ePIEp5JMFzB0-7lSUy1EEtJfyCK5SYxIMZT7gHJ66_uw7uR_5ZP_qDVPgbAfJcKJEou9_RhYJNm4ajrTwYLyq-5clhmd1JM9Xva7z8uO8bBMTn-MyKY9924aR8pLUjtivGkDAnoN_BOAz5ixtemj0Gp-Y9sZHD6KtFuVh4=w400-h400" width="400" /></a></div></div><br /></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-39422153572813265232024-03-27T00:00:00.016+01:002024-03-27T21:43:59.243+01:00Circuit Training 27.03.2024<p><b><b>WARM UP<br />3 giri di:</b><br /></b></p><ul><li>15 Air Squats<br /></li><li>15 Leg Raises<br /></li><li>15 Shoulder Taps<br /></li></ul><p><br /><b>METCON</b><br /><b>AMRAP 15' di:</b><br /></p><ul><li>1 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)</li><li>1 Burpee </li><li>1 KB American Swing @24/16 Kg. (53/35 lbs.)</li></ul><div><i>a ogni giro aggiungere una ripetizione per esercizio.</i></div><div><br /><b>CORE WORK<br />4 giri di (45" ON - 15" OFF):</b></div><ul><li>Plank Hold</li><li>Crunches</li><li>Double Unders</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgERp7LTRWalLUw7gQuv2y2r41WdksZFgLsYQmDnpZGGHMJxHClTvgCL9g66vaTKjx2lw6FV7pVJkRQTz9-6UFybW31D0CCw1bXZbmloAmkPRjtT0TFwMFaklvHpmtTN6IiMucWBFUi1KOx58l0ufMCjzsbYt0i0t1f59oApnMCLB-nCDjAb7tT9zvVn4IW" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgERp7LTRWalLUw7gQuv2y2r41WdksZFgLsYQmDnpZGGHMJxHClTvgCL9g66vaTKjx2lw6FV7pVJkRQTz9-6UFybW31D0CCw1bXZbmloAmkPRjtT0TFwMFaklvHpmtTN6IiMucWBFUi1KOx58l0ufMCjzsbYt0i0t1f59oApnMCLB-nCDjAb7tT9zvVn4IW=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-89817926267379673092024-03-26T00:00:00.012+01:002024-03-26T22:40:22.534+01:00Circuit Training 26.03.2024<b>WARM UP</b><br /><b>3 giri di:</b><br /><ul><li>30 Jumping Jacks<br /></li><li>20 Russian Twists (Dx+Sx=1)<br /></li><li>10 Push-Ups</li></ul><br /><b>METCON</b><br /><b>AMRAP 15' di:</b><br /><ul><li>5 Front Squats @50/35 Kg. (110/75 lbs.)</li><li>10 Pull-Ups</li><li>15 KB American Swings @24/16 Kg. (53/35 lbs.) </li></ul><div><b><br /></b></div><div><b>CORE WORK<br /></b></div><b>AMRAP 10' di:</b><br /><ul><li>10 Sit-Ups</li><li>20 Double Unders/Tuck Jumps</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj6ZH1jkKu1hVupmYC9Kle0srN8kPvo8YMrI2dJ2gu0zDpVV4gGoAP-sm2WBNLR7jBzhep9qampZeV95NwxoHCoM_cvTPcthQAwQ5WhF3jgEOoXkcLVcUBBw8iIgqzhv3RUDXMvq6w0eytYhjMJsiE_k4Hfi76hLwSI8S1dvHEGWJZLUSYq9exseliY7mgS" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEj6ZH1jkKu1hVupmYC9Kle0srN8kPvo8YMrI2dJ2gu0zDpVV4gGoAP-sm2WBNLR7jBzhep9qampZeV95NwxoHCoM_cvTPcthQAwQ5WhF3jgEOoXkcLVcUBBw8iIgqzhv3RUDXMvq6w0eytYhjMJsiE_k4Hfi76hLwSI8S1dvHEGWJZLUSYq9exseliY7mgS=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-68250039953662964792024-03-25T00:00:00.031+01:002024-03-25T22:32:28.815+01:00Circuit Training 25.03.2024<b>WARM UP</b><br /><div><b>3 giri:</b><br /><ul><li>10 Shoulder Taps (Dx+Sx=1)</li><li>10 Mountain Climbers (Dx+Sx=1)<br /></li><li>10 Flutter Kicks</li></ul><b><br />METCON</b></div><div><b>TEAM WOD (x2, un giro a testa)</b></div><div><b>AMRAP 10' di:</b><br /><ul><li>8 Burpees </li><li>3 Shoulder Presses @50/35 Kg. (110/77 lbs.)</li></ul><div><div><b>2' RIPOSO</b><b><br /></b><b>AMRAP 10' di:</b><br /><ul><li>8 Front Squats @50/35 Kg. (110/77 lbs.)</li><li>3 Wall Climbs</li></ul></div></div></div><div><br 7="" /><b>CORE WORK</b></div><div><b>3 giri di:</b></div><ul><li>25 Jumping Jacks<br /></li><li>25 Russian Twists (Dx+Sx=1)<br /></li><li>25 Hollow Kicks</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEioxuK58I8el94rgiHx77wLgesdI-RqOj795PuYg8R5UcBEwZrUfT81zpaSKsk8Ji6yI3Vp89sTlktXFZ7XbQQQwwSQ1KDltL1LbHfdfrK7Emzlf-IVge1ewCTGPpprqA2KiyBLVSZYVsl5o3REp2vnNk2p30OXZz3FV5y_19YGeRSt50pmrw2jPuCzSdpz" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEioxuK58I8el94rgiHx77wLgesdI-RqOj795PuYg8R5UcBEwZrUfT81zpaSKsk8Ji6yI3Vp89sTlktXFZ7XbQQQwwSQ1KDltL1LbHfdfrK7Emzlf-IVge1ewCTGPpprqA2KiyBLVSZYVsl5o3REp2vnNk2p30OXZz3FV5y_19YGeRSt50pmrw2jPuCzSdpz=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-32494122451553016012024-03-23T00:00:00.008+01:002024-03-23T18:43:17.457+01:00Circuit Training 23.03.2024<div><b>WARM UP<br />3 giri di:<br /></b><ul><li>30 Clapping Jacks</li><li>20<b> </b>Air Squats<br /></li><li>10 Hollow Kicks<b><br /></b></li></ul></div><div><b> </b></div><div><b>METCON</b><br /><b>2 giri di (TIME CAP 10' PER GIRO):</b><br /><ul><li>50 Sit-Ups</li><li>50 Push-Ups</li><li>50 Toes To Bars</li><li>50 Double Unders (x2 Singles)</li></ul><div><i>5' di pausa tra un round e l'altro.</i></div></div><div><b> </b></div><div><b>CORE WORK</b></div><div><b>3 giri di:<br /></b></div><ul><li>1' Crunches</li><li>1' Reverse Crunches<br /></li><li>1' Plank Hold </li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhxsEh3fjQDobjZ03sF6Tx2DOYGpMx3-0SNACQDjux5Snb3s8uQEjw8ggKDjm3Fm3BWDR8k7CYeujiZRzO3fittpexiGyzaH5Ra7iKBFarFH6wZh1BndEc7ZzXQsjvmnLUj-OI53orwI0Wg9_eXwoZkb94bMm0upKCA-9-365LXYJXv7QlFkFFKOh_RFif8" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhxsEh3fjQDobjZ03sF6Tx2DOYGpMx3-0SNACQDjux5Snb3s8uQEjw8ggKDjm3Fm3BWDR8k7CYeujiZRzO3fittpexiGyzaH5Ra7iKBFarFH6wZh1BndEc7ZzXQsjvmnLUj-OI53orwI0Wg9_eXwoZkb94bMm0upKCA-9-365LXYJXv7QlFkFFKOh_RFif8=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-76501212353033526022024-03-22T00:00:00.017+01:002024-03-22T20:17:49.477+01:00Circuit Training 22.03.2024<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul><li>15 Mountain Climbers (Dx+Sx=1)</li><li>10 Hollow Kicks</li><li>5 Lunges (Each Leg) </li></ul><b><br /></b><b>METCON</b><br /><b>4 giri di (TIME CAP 20')</b><b>:</b><br /><ul><li>100 Single Unders<br /></li><li>50 Sit-Ups</li><li>30 KB SDHP @24/16 Kg.</li><li>10 Reverse Burpees</li></ul><div><div><b>CORE WORK</b></div><div><b>TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi)</b></div></div><ul><li>Reverse Plank Hold</li><li>Reverse Crunches</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEglYJgg7LJVQ_5gOJpxdU701MIT6ygF8jjEdm980tex8rOMcOrXOuNrMRbfSlbfMCzIQ1jRbOftq7BvKIh88QWyW7zaIHmw1cUVxakj0WORsXiLS8x9EpWgPRfQgdjZF5Diogwflvy3QCdCHIDXQ7-so2FCNFAYlyS8wUC9SJpr1UNbmCG7WOPMGdXe2qdm" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEglYJgg7LJVQ_5gOJpxdU701MIT6ygF8jjEdm980tex8rOMcOrXOuNrMRbfSlbfMCzIQ1jRbOftq7BvKIh88QWyW7zaIHmw1cUVxakj0WORsXiLS8x9EpWgPRfQgdjZF5Diogwflvy3QCdCHIDXQ7-so2FCNFAYlyS8wUC9SJpr1UNbmCG7WOPMGdXe2qdm=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-82765438763269665442024-03-21T00:00:00.018+01:002024-03-21T22:58:41.812+01:00Circuit Training 21.03.2024<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul><li>20 Jumping Jacks<br /></li><li>20 Mountain Climbers (Dx+Sx=1)<br /></li><li>20 Russian Twists (Dx+Sx=1)</li></ul><br /><b>METCON</b><b><br />TEAM WOD (x2)<br />AMRAP 25' di:</b><br /><ul><li>5 Clean & Presses @50/30 Kg. (110/65 lbs.) </li><li>10 KB American Swings @24/16 Kg. (53/35 lbs.) </li><li>15 Toes To Bars/30 V Sit-Ups</li><li>20 Wall Ball Shots @10/6 Kg. (22/14 lbs.) </li><li>25 Double Unders (x3 Singles)</li></ul><div><br /></div><div><b>CORE WORK</b></div><div><b>TABATA (20" ON - 10" OFF x 8 giri):</b></div><ul><li>Plank Hold<br /></li><li>Star V-Ups</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgD0Km6AoabULPYDgrHKvbxpT9yk5xR3bJ24xfUDU1zOzixc2ugaw7NyAaiZKUZBM1zDRFXspOXTa-IfasalpgH3RmVh8XQjpEgHAIqVQiSS81u88LYCyFOYRng7s6QHEBPuhI0chloELuv52Y2snPd-bv8jYmlg5Lo68P2fYnmUtwRMCpQxz1KvVY3W8Pc" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgD0Km6AoabULPYDgrHKvbxpT9yk5xR3bJ24xfUDU1zOzixc2ugaw7NyAaiZKUZBM1zDRFXspOXTa-IfasalpgH3RmVh8XQjpEgHAIqVQiSS81u88LYCyFOYRng7s6QHEBPuhI0chloELuv52Y2snPd-bv8jYmlg5Lo68P2fYnmUtwRMCpQxz1KvVY3W8Pc=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-52972539200662423332024-03-20T00:00:00.005+01:002024-03-20T22:41:42.002+01:00Circuit Training 20.03.2024<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul><li>20 Jumping Jacks</li><li>15 Russian Twists (Dx+Sx=1)</li><li>10 Affondi laterali (Dx+Sx=1)</li></ul><br /><b>METCON</b><br /><div><b>50-40-30-20-10 ripetizioni di:</b></div><div><ul><li>Wall Ball Shots @10/6 Kg. (22/14 lbs.) </li><li>KB American Swings @16/12 Kg. (35/26 lbs.) </li><li>Sit-Ups</li></ul></div><div><b><br /></b></div><div><b>CORE WORK</b></div><div><b>TABATA (20" lavoro - 10" pausa x 8 giri)</b></div><ul><li>Hollow Kicks</li><li>Crunches</li></ul><p> </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg2KLecpcvmdTYVA3TMiI5x00GIO_NbhDMJ6rMw7AculhA7OJCyGx6aXsN5PszwPunTpg7ctrxeEyG6xyts85jq2A-cG7Jjj7e01ovt29PjZ_805v48ad_UYcGPDAKazzhpSIXWpDYmstUa0XCe5b0h8akCr4QqphMhr6j-jDfeW5xy27sgKoQhQPK4bmQ4" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEg2KLecpcvmdTYVA3TMiI5x00GIO_NbhDMJ6rMw7AculhA7OJCyGx6aXsN5PszwPunTpg7ctrxeEyG6xyts85jq2A-cG7Jjj7e01ovt29PjZ_805v48ad_UYcGPDAKazzhpSIXWpDYmstUa0XCe5b0h8akCr4QqphMhr6j-jDfeW5xy27sgKoQhQPK4bmQ4=w400-h400" width="400" /></a></div><p></p>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-29060088407765077072024-03-19T00:00:00.012+01:002024-03-19T22:45:13.381+01:00Circuit Training 19.03.2024<p><b>WARM UP<br />3 giri di:</b><br /></p><ul><li>5 Tuck Jumps</li><li>10 Plank Jacks<br /></li><li>15 Sit-Ups<br /></li></ul><b><b><br /><b>METCON</b></b><b><br /></b>EMOM</b><b> 15'</b><b>:</b><ul><li>2 Power Cleans</li><li>5 Wall Ball Shots @10/6 Kg. (22/14 lbs.)<br /></li><li>10 Sit-Ups<br /></li></ul><div><i><b>RX'D</b> = 50/30 Kg. (110/65 lbs.)<br /><b>SCALED</b> = </i><i>40/25 Kg. (90/55 lbs.)</i><i><br /></i></div><br /><div><b>CORE WORK</b></div><div><b>TABATA (20" lavoro - 10" pausa x 8 giri)</b></div><ul><li>Penguins</li><li>V Sit-Ups</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiZWCb8mPRsidKrKLiEJM6KGrO9Yzs4q8n6ESP7s6YgS06PhDpc_HpBNbpvd4zYNqbt-qd9ODdV9_1rZCEgQmipaklX-f9nO05jlXftiYJRXrfoOjpc9x_n_GOdEZNjFeVtZLGgeiBKIOcXj9rW2VyH9JpBV6EMX7n2-rFUM3sJnb0QBBSn-fiG3-pmXnBl" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiZWCb8mPRsidKrKLiEJM6KGrO9Yzs4q8n6ESP7s6YgS06PhDpc_HpBNbpvd4zYNqbt-qd9ODdV9_1rZCEgQmipaklX-f9nO05jlXftiYJRXrfoOjpc9x_n_GOdEZNjFeVtZLGgeiBKIOcXj9rW2VyH9JpBV6EMX7n2-rFUM3sJnb0QBBSn-fiG3-pmXnBl=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-25904185765892350202024-03-18T00:00:00.015+01:002024-03-18T22:01:51.372+01:00Circuit Training 18.03.2024<p><b>WARM UP<br />5 giri di:</b></p><ul><li>30" Jumping Jacks</li><li>30" Plank Hold</li></ul><b></b><br /><b>METCON</b><br /><b>10 giri di (TIME CAP 25'):</b><br /><ul><li>10 Burpees</li><li>15 Push-Ups</li><li>20 Sit-Ups</li><li>25 Air Squats</li></ul><div><div><b><br /></b><b>CORE WORK</b></div><div><b>TABATA (20" lavoro - 10" pausa x 8 giri)</b></div><div><ul><li>Crunches </li><li>Russian Twists</li></ul><div><br /></div></div></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiYD_tGqQfkehMt30SH0fnj05h9rnMVljTTbGnXtlTtfLpFmJDW-742_QonFGKmejo_-o5tmeWlr0dpDNFdpCNllqAtbl9X1m7NT2vejSIN3VEVlDz_q6oe2JaiQD5lb76JPjGmwYDBFt2sN-nzfoY64BH3HxnBzStofSPWcdqdnTVI25qznb9Y1rHchKJl" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiYD_tGqQfkehMt30SH0fnj05h9rnMVljTTbGnXtlTtfLpFmJDW-742_QonFGKmejo_-o5tmeWlr0dpDNFdpCNllqAtbl9X1m7NT2vejSIN3VEVlDz_q6oe2JaiQD5lb76JPjGmwYDBFt2sN-nzfoY64BH3HxnBzStofSPWcdqdnTVI25qznb9Y1rHchKJl=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-20699181577826905932024-03-16T00:00:00.009+01:002024-03-16T16:21:28.060+01:00Circuit Training 16.03.2024<p><b>WARM UP</b><br /><b>3 giri:</b><br /></p><ul><li>30 Jumping Jacks<br /></li><li>20 Russian Twists (Dx+Sx=1)<br /></li><li>10 Push-Ups<br /></li></ul><b><br /></b><b>METCON</b><br /><b>EMOM 18' </b>(9 giri totali)<b> di:</b><br /><ul><li><b>Minuti DISPARI: </b>2 Power Cleans + 3 Front Squats @50/30 Kg. (110/65 lbs.)</li><div><div></div></div><li><b>Minuti PARI: </b>10 Box Jumps @75/60 cm. (30/24 in.)</li></ul><div></div><div><br /><b>CORE WORK</b></div><div><b>TABATA (20" lavoro - 10" pausa x 8 giri)</b></div><ul><li>Sit-Ups</li><li>Reverse Sit-Ups </li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgH77IkMYKkzFStP3lJewUlc20InzHinVdzMz0qdZ4uUwdvP5csppFZLtkSqOPiSNQZ3ZSObKZsPfw92O6t7ZCr6t9SV4FR_t83XUIxgJQfVmbMwOYn55UmBIhdQP2QAlER8NGzKkFNBSJ90bNA8_RSQum9cc3RFt5EwBbG0jvJk0TXafV4FnIjW4LUPly-" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgH77IkMYKkzFStP3lJewUlc20InzHinVdzMz0qdZ4uUwdvP5csppFZLtkSqOPiSNQZ3ZSObKZsPfw92O6t7ZCr6t9SV4FR_t83XUIxgJQfVmbMwOYn55UmBIhdQP2QAlER8NGzKkFNBSJ90bNA8_RSQum9cc3RFt5EwBbG0jvJk0TXafV4FnIjW4LUPly-=w400-h400" width="400" /></a><span style="text-align: left;"> </span></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-12308869821756553912024-03-15T00:00:00.015+01:002024-03-15T20:30:20.727+01:00Circuit Training 15.03.2024<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul><li>20 Mountain Climbers (Dx+Sx=1)<br /></li><li>15 Air Squats</li><li>10 Superman</li></ul><b><br /></b><b>METCON</b><br /><b>AMRAP 15' di:</b><br /><ul><li>5 Hang Squat Cleans @50/35 Kg. (110/77 lbs.) </li><li>10 Ball Slams @15/10 Kg. (33/22 lbs.) </li><li>15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) </li><li>20 Push-Ups HR</li><li>25 Sit-Ups</li></ul><div><br /><b>CORE WORK</b></div><div><b>TABATA (20" lavoro - 10" pausa x 8 giri)</b></div><ul><li>Plank Hold</li><li>Reverse Plank Hold</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi_QcmxfR8be5lQYh_L7cquoyS39hmtg85M1H_e983BVyclS8fLK6WTjTA-93VvjgjUovV9FInbW3mSsrl3QFsLw1GL1UMPNFDQAMKsa4XwTxUKc-vVotLiWMsrtb-s9glipctTiv3buSwNmUNGruQ2AT08GYyyIvTJjvHaPg1-JN_QX7IbrJpf3Zx8fHEa" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEi_QcmxfR8be5lQYh_L7cquoyS39hmtg85M1H_e983BVyclS8fLK6WTjTA-93VvjgjUovV9FInbW3mSsrl3QFsLw1GL1UMPNFDQAMKsa4XwTxUKc-vVotLiWMsrtb-s9glipctTiv3buSwNmUNGruQ2AT08GYyyIvTJjvHaPg1-JN_QX7IbrJpf3Zx8fHEa=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-69982971042574935442024-03-14T00:00:00.019+01:002024-03-14T22:02:50.781+01:00Circuit Training 14.03.2024<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul><li>10 Shoulder Taps (Dx+Sx=1)</li><li>15 Crunches</li><li>20 Jumping Jacks</li></ul><b><br /></b><b>METCON</b><br /><b>AMRAP 18' di</b><b>:</b><br /><ul><li><b>LADDER (5 giri):</b></li><ul><li>2-10 Front Squats @50/30 Kg. (110/65 lbs.)</li><li>4-20 V Sit-Ups</li><li>6-30 Push-Ups HR</li></ul><li><b>nel rimanente tempo AMRAP di:</b></li><ul><li>5 Burpees</li><li>10 Toes To Bars/20 K2C</li></ul></ul><div><br /></div><div><div><b>CORE WORK</b></div><div><b>5 giri di:<br /></b></div></div><ul><li>1' Russian Twists</li><li>1' Reverse Crunches</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi0t1FDx06p05mpKIL_BIosiaVE71IsfM95xn2mB5CQyDqVtVmBWm871R_ACNm7BreT1S2Dl17u4T41j18aszsRwssQ8RLmRkNCkQk2FaITRvRNCw5qPzqdZRR44aTKYvnex1I5WbcsL3o9Z6uveQJTYW78lh2ZBdiPzB6CfV2R_heKxPPjng6IrEubemgT" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEi0t1FDx06p05mpKIL_BIosiaVE71IsfM95xn2mB5CQyDqVtVmBWm871R_ACNm7BreT1S2Dl17u4T41j18aszsRwssQ8RLmRkNCkQk2FaITRvRNCw5qPzqdZRR44aTKYvnex1I5WbcsL3o9Z6uveQJTYW78lh2ZBdiPzB6CfV2R_heKxPPjng6IrEubemgT=w400-h400" width="400" /></a></div></div><div><br /></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-58697710717921447352024-03-13T00:00:00.024+01:002024-03-13T22:18:51.611+01:00Circuit Training 13.03.2024<div><b>WARM UP</b><br /><b>3 giri di:</b><br /><ul><li>1' Rope Jumps</li><li>1' V Sit-Ups</li><li>1' Jumping Jacks</li></ul><b><br /></b><b>METCON</b><br /><b>5 giri di:</b></div><ul><li>LADDER 2-10 Push Presses @40/25 Kg. (90/55 lbs.)</li><li>LADDER 4-20 Barbell Lunges @40/25 Kg. (90/55 lbs.)</li><li>LADDER 6-30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)</li><li>LADDER 8-40 Sit-Ups</li><li>LADDER 10-50 Double Unders (SUB Mountain Climbers x2)</li></ul><div><br /></div><div><div style="margin: 0px;"><b>CORE WORK</b></div><div style="margin: 0px;"><b>3 giri di:</b></div><div><ul><li>1' Crunches</li><li>1' Reverse Crunches</li><li>1' Plank Hold</li></ul><div><br /></div></div></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEimwidvEzkZGTOvngcOPnZNTKM4E-clybaCX-MYzbVXujsDrPlCHsBCuVh9606XIRrJARLtXXt9rmAboWvEW-kXj3_jrbnFKnNhGaKC0sd6g5HgVoD1oodiO26hpxU4QjDS93qqo_LGpC6amrIW1IliejJ9bFmlEgViE6NE3dvP1rPSj5bIh74ojO7J3Hru" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEimwidvEzkZGTOvngcOPnZNTKM4E-clybaCX-MYzbVXujsDrPlCHsBCuVh9606XIRrJARLtXXt9rmAboWvEW-kXj3_jrbnFKnNhGaKC0sd6g5HgVoD1oodiO26hpxU4QjDS93qqo_LGpC6amrIW1IliejJ9bFmlEgViE6NE3dvP1rPSj5bIh74ojO7J3Hru=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-60499929100958876242024-03-12T00:00:00.032+01:002024-03-12T22:20:06.495+01:00Circuit Training 12.03.2024<b>WARM UP</b><br /><b>3 giri di:</b><br /><ul><li>15 Air Squats</li><li>10 Sit-Ups</li><li>5 Plank To Push-Ups (Dx+Sx=1)</li></ul><br /><b>METCON</b><br /><b>EMOM 18' (3 giri totali):</b><br /><ul><li><b>Minuto 1: </b>10 Deadlifts @100/70 Kg. (225/155 lbs.)</li><li><b>Minuto 2:</b><b> </b>10 Toes To Bars (x2 K2C)</li><li><b>Minuto 3:</b> 10 Inverted Burpees</li><li><b>Minuto 4:</b> <b><span style="font-weight: 400;">10 Box Jumps @60/50 cm. (24/20 in.)</span></b></li><li><b>Minuto 5: </b>40 Double Unders (x2 Singles)</li><li><b>Minuto 6:</b> Riposo</li></ul><br /><div><b>CORE WORK</b></div><div><b>3 giri di:</b></div><div><ul><li>15 Alt. One Leg V Sit-Ups</li><li>15 Scissors Kicks</li><li>15 Crunches</li></ul><div><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjE91rZY-3J-AIpYTZtUyOLHbLGXzF9SNBlJOj29ICuIp0Mu45-z0vf8T2kF8rSH-fZjdmGJb57p0WoaECygX-aLiNvc-_bKxQ-lCaD7j949B9SSZZfTAkYrmZqs0p7tAaP1tUmigV7hcpIQkX-gV3F5f1_wFdZkvUNDJQSYWzHQSLcWczMYfZvGLDRt80g" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjE91rZY-3J-AIpYTZtUyOLHbLGXzF9SNBlJOj29ICuIp0Mu45-z0vf8T2kF8rSH-fZjdmGJb57p0WoaECygX-aLiNvc-_bKxQ-lCaD7j949B9SSZZfTAkYrmZqs0p7tAaP1tUmigV7hcpIQkX-gV3F5f1_wFdZkvUNDJQSYWzHQSLcWczMYfZvGLDRt80g=w400-h400" width="400" /></a></div></div><div><br /></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-53953310980313357892024-03-11T00:00:00.019+01:002024-03-11T22:13:07.053+01:00Circuit Training 11.03.2024<div><p><b>WARM UP<br />3 giri di:</b><br /></p><ul><li>1' Single Unders</li><li>30" Shoulder Taps</li><li>30" Plank Hold</li></ul><p><br /><b>METCON<br />6 giri di (TIME CAP 20'):</b></p></div><ul><li>LADDER 6-1 Thrusters @45/30 Kg. (100/65 lbs.)</li><li>LADDER 12-2 Burpees</li><li>LADDER 18-3 Toes To Bars</li><li>LADDER 24-4 Push-Ups HR</li><li>LADDER 30-5 Double Unders (SUB Tuck Jumps)</li></ul><div style="margin: 0px;"><b><br /></b><b>CORE WORK</b></div><div style="margin: 0px;"><b>5 giri di:</b></div><div><ul><li>1' Sit-Ups</li><li>1' Reverse Sit-Ups</li><li>1' Plank Hold</li></ul><div><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj0rDjcpmbHJO5ihxJzjOdqa6i6P0XEgfk2qvrbbEMpB29Vw-hFlf5wKbq_trVQcvECfKUYtdTtmkfSP3moC2K8p6AVuItED-844PIpp9k1wP9gYDmEvqDazC6rlj4HCafDT5v80DpE6vAkSXtI25CE-jZcTLtdyB_MkRFF-EI9YaCShMP3c4kgnSoNgsXn" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEj0rDjcpmbHJO5ihxJzjOdqa6i6P0XEgfk2qvrbbEMpB29Vw-hFlf5wKbq_trVQcvECfKUYtdTtmkfSP3moC2K8p6AVuItED-844PIpp9k1wP9gYDmEvqDazC6rlj4HCafDT5v80DpE6vAkSXtI25CE-jZcTLtdyB_MkRFF-EI9YaCShMP3c4kgnSoNgsXn=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-2818952329666710222024-03-09T00:00:00.011+01:002024-03-09T16:31:07.908+01:00Circuit Training 09.03.2024<b>WARM UP</b><div><b>3 giri di:</b></div><ul><li>20 Glute Bridges</li><li>15 Crunches</li><li>10 Push-Ups</li></ul><br /><b>METCON</b><br /><b>EMOM 14'</b><b>:</b><br /><ul><li>10 KB American Swings @24/16 Kg. (53/35 lbs.)</li><li>10 V Sit-Ups</li></ul><div><div><b><br /></b><b>CORE WORK</b></div><div><b>TABATA (20" lavoro - 10" pausa x 8 giri)</b></div></div><ul><li>Plank Hold</li><li>Russian Twists</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh9-s_qVu0RUmpnvSa89i0qjAKUZc3Gfl_KfMSWMGsUEF7H5UTSHas5LsnLcV3POjJT5buGQmAVTw1z-W7tiQrTaHo3xiyfslg6ZkkIXhJVU9Aq69S0qEXtV2PQvhqKyn5Nb7P_HHC8U3l8uVomNS3GKZcScYznNHstq2AaUb3kV-7rOelEinC6WSOOJcrU" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEh9-s_qVu0RUmpnvSa89i0qjAKUZc3Gfl_KfMSWMGsUEF7H5UTSHas5LsnLcV3POjJT5buGQmAVTw1z-W7tiQrTaHo3xiyfslg6ZkkIXhJVU9Aq69S0qEXtV2PQvhqKyn5Nb7P_HHC8U3l8uVomNS3GKZcScYznNHstq2AaUb3kV-7rOelEinC6WSOOJcrU=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-32558330401374655052024-03-08T00:00:00.009+01:002024-03-08T22:02:31.748+01:00Circuit Training 08.03.2024<p><b>WARM UP</b><br /><b>3 giri:</b><br /></p><ul><li>30 Lateral Hops<br /></li><li>20 Leg Raises<br /></li><li>10 Push-Ups<br /></li></ul><b><b><br /></b><b>METCON</b></b><b><br />3 giri di (TIME CAP 20'):</b><ul><li>30 Front Squats @35/25 Kg.(75/55 lbs.)</li><li>50 Sit-Ups<br /></li></ul><div><b><br /></b></div><div><b>CORE WORK</b></div><div><b>TABATA (20" lavoro - 10" pausa x 8 giri)</b></div><ul><li>Deadbugs<br /></li><li>Pinguini</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiqv9I5wKXsNqYp1kedjnBRaXmyOm88iz9mfyIoCH4qLBICDUxlMeI_HLuvt4l1Z1BGo-j05RhvUvunx8XcClDndi3uhOShAwl37s95Do9GzEHXAQAIE5eEmV-_1mrsTjIg2MxxwxzTLdbIQSuE-VsAsNcqG96sgq-u-kki9pMO0o3CBwqsIIV4C0yMRB_F" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiqv9I5wKXsNqYp1kedjnBRaXmyOm88iz9mfyIoCH4qLBICDUxlMeI_HLuvt4l1Z1BGo-j05RhvUvunx8XcClDndi3uhOShAwl37s95Do9GzEHXAQAIE5eEmV-_1mrsTjIg2MxxwxzTLdbIQSuE-VsAsNcqG96sgq-u-kki9pMO0o3CBwqsIIV4C0yMRB_F=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-82302180995921882902024-03-07T00:00:00.008+01:002024-03-07T22:20:32.913+01:00Circuit Training 07.03.2024<p><b></b></p><div class="separator" style="clear: both; text-align: center;"></div><b><br />WARM UP</b><br /><b>3 giri di:</b><br /><p></p><ul><li>20 Shoulder Taps</li><li>15 Superman Punches<br /></li><li>10 Crunches</li></ul><b><br /></b><b>METCON</b><br /><b>4 giri di (TIME CAP 25'):</b><br /><ul><li>20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)</li><li>20 Toes To Bars</li><li>20 Kb Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)</li><li>20 V Sit-Ups</li><li>20 Pistol Squats alternati</li></ul><div><div><b><br /></b><b>CORE WORK</b></div><div><b>TABATA (20" lavoro - 10" pausa x 8 giri)</b></div><div><ul><li>Russian Twists</li><li>Plank Hold</li></ul></div><b><div><b><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhD1roC-JmGd685EETjqVatIv-9coM0BbG2CDhRzsQfnH6xNnhM6X9oBqhSiNNqgME1I3UdJrx0lVB6K8FMLPpaW2pubc2c6Y2nGDAKM1eM_LZAXrf0uvNwg4ZuedDW0GwtV-1TMicEPOiArR9owauZq1vOs990BZff4KKErunLDrxGJDSL_7p3Ghs1jh_e" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhD1roC-JmGd685EETjqVatIv-9coM0BbG2CDhRzsQfnH6xNnhM6X9oBqhSiNNqgME1I3UdJrx0lVB6K8FMLPpaW2pubc2c6Y2nGDAKM1eM_LZAXrf0uvNwg4ZuedDW0GwtV-1TMicEPOiArR9owauZq1vOs990BZff4KKErunLDrxGJDSL_7p3Ghs1jh_e=w400-h400" width="400" /></a></div></b></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-69224467042048662122024-03-06T00:00:00.011+01:002024-03-06T22:39:31.891+01:00Circuit Training 06.03.2024<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul><li>15 Plank Jacks</li><li>15 Russian Twists (Dx+Sx=1)<br /></li><li>15 Shoulder Taps (Dx+Sx=1)</li></ul><b><br /></b><div><b>METCON</b></div><b>AMRAP 12' di:</b><br /><ul><li>10 Burpees</li><li>15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)</li><li>40 Double Unders/100 Single Unders</li></ul><div><div><b><br /></b><b>CORE WORK</b><br /><b>4 giri di:</b></div><div><ul><li>10 Toes to Bars</li><li>20 Sit-Ups</li><li>30" Plank Hold</li></ul><div><br /></div></div></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiXB4BmCXq9-eZxRQB5m-6lbJSrKfsEwv6FcyDMq2YvrlrSc2CJ7uXemm3rLWIKc58W03upaQWloBOeRp2uHmFWCnCxBpgRkHAyhKnpPft_B6rqoLNRxk3FL_4kXjah2kMrkdvqMI4C3fQE16VmQzrPlOjLQ-47wz3mjagTBveSIMUkj10KtvnxDbGA_r9_" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiXB4BmCXq9-eZxRQB5m-6lbJSrKfsEwv6FcyDMq2YvrlrSc2CJ7uXemm3rLWIKc58W03upaQWloBOeRp2uHmFWCnCxBpgRkHAyhKnpPft_B6rqoLNRxk3FL_4kXjah2kMrkdvqMI4C3fQE16VmQzrPlOjLQ-47wz3mjagTBveSIMUkj10KtvnxDbGA_r9_=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-7664222572048421452024-03-05T00:00:00.008+01:002024-03-05T21:56:30.864+01:00Circuit Training 05.03.2024<p><b>WARM UP</b><br /><b>3 giri:</b><br /></p><ul><li>10 Plank To Push-Ups<br /></li><li>10 Air Squats<br /></li><li>15 Jumping Jacks<br /></li></ul><div><b><br /></b></div><b>METCON<br />5 giri di (TIME CAP 20'):</b><ul><li>10 KB One Arm Snatches (Dx)<br /></li><li>30 Sit-Ups<br /></li><li>10 KB One Arm Snatches (Sx)</li><li>30 Affondi Alternati<br /></li></ul><div><i><b>RX'D</b> = 24/16 Kg. (53/35 lbs.)<br /><b>SCALED</b> = </i><i>16/12 Kg. (35/26 lbs.)</i><i><br /></i><b></b></div><div><b><br /></b></div><div><b>CORE WORK</b></div><div><b>6 giri di (30" lavoro - 15" pausa)</b></div><ul><li>Plank Hold</li><li>Alt. Leg Raises</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi7AMdNCoXWI4uuCLj5bIbCe0UZSzkf9Mkdt5JUTtR8M8VxVsWCDOhYjMOvqKXq0heDc5nY6kiEIgOUeqlXA-7WA6gsbeBQ1Lgr0EsKM4mGVXmxVpXsfZKBrCkhu6hIZtzDcHJ6V4qgOgPaY4J1jSLbUUvaF82Vr25wtbmJmdza7wijE5c6P3nc1zEwlWbA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEi7AMdNCoXWI4uuCLj5bIbCe0UZSzkf9Mkdt5JUTtR8M8VxVsWCDOhYjMOvqKXq0heDc5nY6kiEIgOUeqlXA-7WA6gsbeBQ1Lgr0EsKM4mGVXmxVpXsfZKBrCkhu6hIZtzDcHJ6V4qgOgPaY4J1jSLbUUvaF82Vr25wtbmJmdza7wijE5c6P3nc1zEwlWbA=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-74648661642585810292024-03-04T00:00:00.006+01:002024-03-04T21:50:13.773+01:00Circuit Training 04.03.2024<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul><li>5 Sprawls</li><li>10 Push-Ups<br /></li><li>15 Sit-Ups</li></ul><b><br />METCON</b><b>:</b><br /><b>5 giri di:</b><br /><ul><li>5 Pull-Ups/10 Ring Rows</li><li>LADDER 1-5 Wall Climbs<br /></li><li>LADDER 2-10 Reverse Burpees</li><li>LADDER 3-15 Jumping Lunges (Dx+Sx=1)<br /></li><li>LADDER 4-20 Burpees</li></ul><div><b>CORE WORK</b></div><div><b>3 giri di:</b></div><ul><li>1' Plank Hold<br /></li><li>1' Crunches</li><li>1' Reverse Crunches</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhjQxe1DpvAaYfUBvMILp5pvLVZ6tIytIYMdCllBSyxo2mzXYPFiGiCKCqTpvEOZHNXZBAu-fa0HFQDC59lIhGfV0Otk71xKIie4OWnZ1cpv5WRW9NIDlAn7Lm-2sJR8KlXL_cubgBTGwXu6idiQTNoXAHmnzGA-JUOS2ZthyDJNRYoJeTWUvnedysvhGa2" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhjQxe1DpvAaYfUBvMILp5pvLVZ6tIytIYMdCllBSyxo2mzXYPFiGiCKCqTpvEOZHNXZBAu-fa0HFQDC59lIhGfV0Otk71xKIie4OWnZ1cpv5WRW9NIDlAn7Lm-2sJR8KlXL_cubgBTGwXu6idiQTNoXAHmnzGA-JUOS2ZthyDJNRYoJeTWUvnedysvhGa2=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-90131531968604020262024-03-02T00:00:00.007+01:002024-03-02T15:31:59.453+01:00Circuit Training 02.03.2024<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul><li>15 Clapping Jacks<br /></li><li>15 Russian Twists (Dx+Sx=1)</li><li>15 Mountain Climbers (Dx+Sx=1)</li></ul><b><br />METCON</b><br /><b>3 giri di (40" lavoro-20"riposo):</b><br />
<ul><li>Air Squats su Medball</li><li>Box Jumps @60/50 cm. (24/20 in.)</li><li>Wall Ball Shots @10/6 Kg. (22/14 lbs.)</li><li>Affondi con disco @15/10 Kg. (33/22 bs.)</li><li>Sit-Ups</li><li>Push-Ups</li><li>Singles Unders (x3 Double)</li></ul>
<i>Si conta il numero totale di ripetizioni nei vari esercizi.</i><i><i></i></i> <br /><div><br /></div><div><b>CORE WORK</b></div><div><b>TABATA (20" ON - 10" OFF x 8 giri):</b></div><ul><li>Crunches<br /></li><li>Reverse Crunches</li></ul><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEggcvRhJ-cW0BTvOJ_Q4Nl_ago6cz4yzgHSqnEIDK0NbqA2ag8tbQx16iqSagWGDfajra5G93z7w4WPcoIxV4F_GxydsFg3wUs9kX2gF9PjqOLDjLrkC7AC4loIJUKzIOUtno9GYwvy0m7ldi50JvJ0eUdgkjI15MakuuXlJFtHJntbam3p9PYiIPcyo5KO" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEggcvRhJ-cW0BTvOJ_Q4Nl_ago6cz4yzgHSqnEIDK0NbqA2ag8tbQx16iqSagWGDfajra5G93z7w4WPcoIxV4F_GxydsFg3wUs9kX2gF9PjqOLDjLrkC7AC4loIJUKzIOUtno9GYwvy0m7ldi50JvJ0eUdgkjI15MakuuXlJFtHJntbam3p9PYiIPcyo5KO=w400-h400" width="400" /></a></div></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-81908645630629679132024-03-01T00:00:00.007+01:002024-03-01T21:34:22.716+01:00Circuit Training 01.03.2024<p><b>WARM UP</b><br /><b>4 giri:</b><br /></p><ul><li>5 Jump Squats<br /></li><li>10 Shoulder Taps<br /></li><li>15 Crunches<br /></li></ul><div><b><br /></b></div><b>METCON</b><br /><b>5 giri (TIME CAP 20')</b><br /><ul><li>5 Front Squats @50/30 Kg. (110/65 lbs.) </li><li>10 Toes To Bars/20 V Sit-Ups</li><li>5 Wall Climbs<br /></li><li>10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)</li></ul><div><b> </b></div><div><b>CORE WORK</b></div><div><b>TABATA (20" lavoro - 10" pausa x 8 giri)</b></div><ul><li>Russian Twists</li><li>V Sit-Ups</li></ul><p> </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzDkMxIsq4g-BNjxkQU4qrwhAhLySF2OHVqapsFDZtWB4IWHlBbW9_mDY-w96sfjQZm3mo7WUJn6jo7rVbvhRxVkxm7Kq9AHzzcgqYSibsvm4LA61kfX8XsaoZfY-HXovElYGTGrUR6FudNlLrRjwh1BDpbeQ7qohTDCYcGw8f4gNnmFYgAGwIbWZR1DNd/s1564/IMG_20240301_212653_619.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzDkMxIsq4g-BNjxkQU4qrwhAhLySF2OHVqapsFDZtWB4IWHlBbW9_mDY-w96sfjQZm3mo7WUJn6jo7rVbvhRxVkxm7Kq9AHzzcgqYSibsvm4LA61kfX8XsaoZfY-HXovElYGTGrUR6FudNlLrRjwh1BDpbeQ7qohTDCYcGw8f4gNnmFYgAGwIbWZR1DNd/w400-h400/IMG_20240301_212653_619.jpg" width="400" /></a></div><p></p>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-1961440737429286752024-02-29T00:00:00.014+01:002024-02-29T22:23:19.188+01:00Circuit Training 29.02.2024<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul><li>10 Sprawls<br /></li><li>15 Air Thrusters<br /></li><li>20 Leg Raises<br /></li></ul><b><br /></b><b>METCON</b><br /><b>4 giri (TIME CAP 25'):</b><br /><ul><li>15 KB American Swings @24/16 Kg, (53/35 lbs.) </li><li>15 Toes To Bars (x2 V Sit-Ups)</li><li>15 Box Jumps @60/50 cm. (24/20 in.) </li><li>15 OH Lunges (per gamba) @15/10 Kg. (33/22 lbs.) </li><li>15 Sit-Ups</li></ul><div><br /></div><div><b>CORE WORK</b></div><div><b>6 giri di:</b></div><ul><li>30" Flutter Kicks<br /></li><li>30" Crunches Completi<br /></li><li>30" Plank Hold</li></ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLtNBurKhlvVSc-wXRURnRqGQ5joBmPh7I6un_lUgKI8DV69n1JG375jF0AWcdgK1dUzkR1DghIexQPu0P0dlj3gGR7xt8glA0i2whE7I8sGnoKg4KVXlpDUiMZ-4Q3LHTn490hyphenhyphent-6OSEL1lLONU8omeRY8k4hP6E0KCnifbLbHCG7ZnO3eldwVhxxi05/s1564/IMG_20240229_221945_744.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1564" data-original-width="1564" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLtNBurKhlvVSc-wXRURnRqGQ5joBmPh7I6un_lUgKI8DV69n1JG375jF0AWcdgK1dUzkR1DghIexQPu0P0dlj3gGR7xt8glA0i2whE7I8sGnoKg4KVXlpDUiMZ-4Q3LHTn490hyphenhyphent-6OSEL1lLONU8omeRY8k4hP6E0KCnifbLbHCG7ZnO3eldwVhxxi05/w400-h400/IMG_20240229_221945_744.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437