tag:blogger.com,1999:blog-32103367105534782092026-08-12T16:53:11.913+02:00AltroTraining | Personal Training Studio in MilanoRaffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.comBlogger4010125tag:blogger.com,1999:blog-3210336710553478209.post-58095654080006846302026-07-31T00:00:00.000+02:002026-07-31T19:54:17.657+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>10 Crunches</li> <li>15 Plank Jacks</li> <li>20 Leg Raises</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti si alternano gli esercizi)</b><br /> <b>AMRAP 25' di:</b><br /> <ul> <li>15 Jumping Lunges (Dx+Sx=1) </li> <li>20 KB SDHP @24/16 Kg. (53/35 lbs.)</li> <li>20 Mountain Climbers (Dx+Sx=1) </li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>3 giri di:</b><br /> <ul> <li>1' Side Plank</li> <li>1' Sit-Ups</li> <li>1' Deadbugs</li> <li>1' Recupero</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9qHUIzWfKZzxy6CA53m0cE82DTPV9vtay5GU-O42vR_Xe55pqcCYZkRmUwck-k6dah5357_MOfnetxxq2BXZOz7SnvyZesn1j0zDmWdooEI_NfqV3BOAvieEtpY2zLWc__tSx8pStG64eTDg5VSYfrZBXAW394yBjEw24aG9uPZMN_RCNEBNT-oZywyjR/s4624/IMG20260731191347.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3468" data-original-width="4624" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9qHUIzWfKZzxy6CA53m0cE82DTPV9vtay5GU-O42vR_Xe55pqcCYZkRmUwck-k6dah5357_MOfnetxxq2BXZOz7SnvyZesn1j0zDmWdooEI_NfqV3BOAvieEtpY2zLWc__tSx8pStG64eTDg5VSYfrZBXAW394yBjEw24aG9uPZMN_RCNEBNT-oZywyjR/w400-h300/IMG20260731191347.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-86895180493945667832026-07-30T00:00:00.000+02:002026-07-30T20:38:52.604+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>10 Leg Raises</li> <li>15 Single Unders</li> <li>20 Lateral Lunges</li> </ul><div><br /></div> <b>STRENGTH</b><br /><p></p><ul><li><b>Hang Power Cleans</b>: 10-8-6-4-2 70-75% 1RM (Pausa 90")</li></ul><div><br /></div> <b>METCON</b><br /> <b>EMOM 12' di:</b><br /> <i>(completare il blocco entro il tempo, il resto è recupero)</i><br /> <ul> <li>10 Burpees</li> <li>8 Toes To Bars </li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>V Sit-Ups</li> <li>Russian Twists</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjwNeztMEfp6AEMemMvh9amh7y87ezo7frs3z_kkAeE5Ls1dhMKqr2SIdYvwPLhaLO_0tE3CBzoeiLgkxphwFV5P9Nh7-K3d0LAh6f5xgAki8XiqEux5CMFxnNG0gjb4_5ipHfY_8c9ob5ppq7mUyTfgf3aV0dRC4H202yqirln2BHg5TFUF2ZN1gL6EvM/s1564/IMG_20260730_202930.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/AVvXsEhjwNeztMEfp6AEMemMvh9amh7y87ezo7frs3z_kkAeE5Ls1dhMKqr2SIdYvwPLhaLO_0tE3CBzoeiLgkxphwFV5P9Nh7-K3d0LAh6f5xgAki8XiqEux5CMFxnNG0gjb4_5ipHfY_8c9ob5ppq7mUyTfgf3aV0dRC4H202yqirln2BHg5TFUF2ZN1gL6EvM/w400-h400/IMG_20260730_202930.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-41302037434860657772026-07-29T00:00:00.000+02:002026-07-29T19:29:00.819+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Lateral Lunges</li> <li>15 Plank Jacks</li> <li>20 Leg Raises</li> <li>25 Flutter Kicks</li> </ul><div><br /></div> <b>METCON</b><br /> <b>AMRAP 20' di:</b><br /> <ul> <li>10 Squat Cleans @40/27,5 Kg. (90/60 lbs.)</li> <li>10 Kettlebell One Arm Push Presses (per braccio) @16/12 Kg. (35/26 lbs.)</li> <li>20 Burpees </li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>4 giri di:</b><br /> <ul> <li>45" Sit-Ups</li> <li>45" Side Plank</li> <li>45" Superman Hold</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX-IqDcJRpsXIWUbNMplqtzdLELxtvHCyrKuxoOvphrj9GqIUY9E-3SJwwx1KkCM5lTpvFEXX4rbOxvbLaK9RlKoznFUlnmPKTOle16Ezd8y1fzgTJtzzzo8-jgNWOuRbsXuoYOPNu7Wij1eWy2bNsDhTZC1SpjgaVmpP04a44JmwXUFSlSYNPOPLWkIzW/s1564/IMG_20260729_191244.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/AVvXsEgX-IqDcJRpsXIWUbNMplqtzdLELxtvHCyrKuxoOvphrj9GqIUY9E-3SJwwx1KkCM5lTpvFEXX4rbOxvbLaK9RlKoznFUlnmPKTOle16Ezd8y1fzgTJtzzzo8-jgNWOuRbsXuoYOPNu7Wij1eWy2bNsDhTZC1SpjgaVmpP04a44JmwXUFSlSYNPOPLWkIzW/w400-h400/IMG_20260729_191244.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-7595471830836076092026-07-28T00:00:00.000+02:002026-07-28T14:48:43.947+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Burpees</li> <li>15 Air Squats</li> <li>20 Lateral Hops</li> </ul><div><br /></div> <b>METCON</b><br /> <b>4 giri (TIME CAP 20') di:</b><br /> <ul> <li>20 V Sit-Ups </li> <li>15 Hang Power Cleans @35/25 Kg. (75/55 lbs.)</li> <li>10 Affondi con bilanciere @35/25 Kg. (75/55 lbs.) (Dx+Sx=1)</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <ul> <li>50 Superman</li> <li>50 Deadbugs</li> <li>50 Russian Twists (Dx+Sx=1)</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj55LrTWbgNS1VopUHqmscTqoJSysRXzmGiycKHybVNYgd6zmyZlfM9G9jp_wjHberAGOQVq-P9x8hyXhTiNt6dYoMN2qQ2JJxPdPS4SS0qykUjxRa2UYvTBje26ttwMIAuAoWfOUQzPnCepJgsKbNCfUOG2orrLovBX3Ef4fpeenGP1W7SueO4YVWfT0A1/s1564/IMG_20260728_133344.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/AVvXsEj55LrTWbgNS1VopUHqmscTqoJSysRXzmGiycKHybVNYgd6zmyZlfM9G9jp_wjHberAGOQVq-P9x8hyXhTiNt6dYoMN2qQ2JJxPdPS4SS0qykUjxRa2UYvTBje26ttwMIAuAoWfOUQzPnCepJgsKbNCfUOG2orrLovBX3Ef4fpeenGP1W7SueO4YVWfT0A1/w400-h400/IMG_20260728_133344.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 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-83505153175436821222026-07-24T00:00:00.000+02:002026-07-24T19:17:33.687+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Roll-Ups</li> <li>15 Mountain Climbers (Dx+Sx=1)</li> <li>20 Crunches</li> <li>25 Flutter Kicks</li> </ul><div><br /></div> <b>METCON</b><br /> <b>AMRAP 20' di:</b><br /> <ul> <li>10 Inverted Burpees</li> <li>15 Box Jumps Over @60/50 cm (24/21 in.)</li><li>20 Sit-Ups</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>Single Unders</li> <li>Star V-Ups</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsGI0g382nhber5FLyg1I0y4KBgzTg_D8GrfY5QMQTtCUb2TgaD9oWuGAHkoNK-fmC57d1NgPACDGZ_WCR9XstcMM38fAAHOiRG_abnEiZzBGzc3caY3X6FvWMLXaNnpFQ2nYLzd5I2lImULDAfANSXU8jbpP3TedpHtSJZh6rN7fEAgdDUG10WjamtXyM/s1564/IMG_20260724_190957.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/AVvXsEgsGI0g382nhber5FLyg1I0y4KBgzTg_D8GrfY5QMQTtCUb2TgaD9oWuGAHkoNK-fmC57d1NgPACDGZ_WCR9XstcMM38fAAHOiRG_abnEiZzBGzc3caY3X6FvWMLXaNnpFQ2nYLzd5I2lImULDAfANSXU8jbpP3TedpHtSJZh6rN7fEAgdDUG10WjamtXyM/w400-h400/IMG_20260724_190957.jpg" 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-31569234192404551212026-07-22T00:00:00.000+02:002026-07-22T19:30:55.834+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>5 Inchworms</li><li>10 Rear Lunges</li> <li>15 Plank to Push-Ups (Commandos)</li> <li>20 Mountain Climbers (Dx+Sx=1)</li> </ul><div><br /></div> <b>METCON</b><br /> <b>E2MOM 28' di:</b><br /> <i>(completare il blocco entro il tempo, il resto è recupero)</i><br /> <ul> <li>5 Front Squats @50/35 Kg. (110/80 lbs.)</li> <li>10 Burpees </li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>Russian Twists</li> <li>Sit-Ups</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhveH2oHLYTVRPKGXA5REbCjZKekDErA1HZvx2BPVl6kv3APVWnPJjpBZ_SWE8kTZBz05z8pVDvdi-tdXF_eeMRHhDD0y-gFI0e6EOh24-Xqu4_MsrHWICRSiAhTqN4kDehS1dUSYqHYpVPsEKpHRO-m-KMNGa-Xv6kIEFAKsBgbZgIhdoV0PLb-OwZ2nC5/s1564/IMG_20260722_192339.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/AVvXsEhveH2oHLYTVRPKGXA5REbCjZKekDErA1HZvx2BPVl6kv3APVWnPJjpBZ_SWE8kTZBz05z8pVDvdi-tdXF_eeMRHhDD0y-gFI0e6EOh24-Xqu4_MsrHWICRSiAhTqN4kDehS1dUSYqHYpVPsEKpHRO-m-KMNGa-Xv6kIEFAKsBgbZgIhdoV0PLb-OwZ2nC5/w400-h400/IMG_20260722_192339.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 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-65526187993100586982026-07-21T00:00:00.000+02:002026-07-21T20:27:20.065+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Sprawls</li> <li>15 Mountain Climbers (Dx+Sx=1)</li> <li>20 Rear Lunges</li> <li>25 Jumping Jacks</li> </ul><div><br /></div> <b>STRENGTH</b><br /><p></p><ul><li><b>Power Cleans</b>: 5-5-3-3-2-2 @75-80% 1RM (Pausa 90")</li></ul><div><br /></div> <b>METCON</b><br /> <b>AMRAP 15' di:</b><br /> <ul> <li>10 Clean &amp; Presses @40/27,5 Kg. (90/60 lbs.)</li> <li>15 Ball Slams @15/10 Kg. (33/22 lbs.)</li> <li>20 Alt. Jumping Lunges</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>4 giri di:</b><br /> <ul> <li>30" Flutter Kicks</li> <li>30" Hollow Hold</li> <li>30" Leg Raises</li> <li>30" Recupero</li></ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx3ZdQfk_lL-caVRoLamBPUFlA2RNWXa7Vw339AaTTRELDKktlD83AqeZSQNVTBX5XWx9UDx3Uk_lt-wPctovv46zV0TSTEDAHF0NwWQd_IQQKeDgJNDwtCkQ_1QVS9aG-OpDpvJ93XtbB019XQp6wok5aZX2PkurhxnKhU2QTcQYP-tleBs0qP2lOSJZO/s1564/IMG_20260721_202128.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/AVvXsEhx3ZdQfk_lL-caVRoLamBPUFlA2RNWXa7Vw339AaTTRELDKktlD83AqeZSQNVTBX5XWx9UDx3Uk_lt-wPctovv46zV0TSTEDAHF0NwWQd_IQQKeDgJNDwtCkQ_1QVS9aG-OpDpvJ93XtbB019XQp6wok5aZX2PkurhxnKhU2QTcQYP-tleBs0qP2lOSJZO/w400-h400/IMG_20260721_202128.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 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-12278270096391667202026-07-20T12:39:11.896+02:002026-07-20T19:29:42.696+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Roll-Ups</li> <li>10 Ground To Sky</li> <li>10 Jump Squats</li> <li>10 Plank to Push-Ups (Commandos)</li> </ul><div><br /></div> <b>STRENGTH</b><br /><p></p><ul><li><b>Hang Squat Cleans</b>: 5-5-3-3-2-2 @70-75% 1RM (Pausa 90")</li></ul><div><br /></div> <b>METCON</b><br /> <b>3 giri (TIME CAP 12') di:</b><br /> <ul> <li>20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)</li> <li>20 Air Squats su Medball </li> <li>20 Crossbody Toe Taps (Dx+Sx=1) </li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>4 giri di:</b><br /> <ul> <li>30" Russian Twists</li> <li>30" Scissors Kicks</li> <li>30" Mountain Climbers</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr6asH3obGcqb72fYPWTM8bC0fLLDDaSgAjGeDD3FDyPpGyx5EwN7NTX9fYec66ZWNh2t5Dqxs7h002yNhQGRTzZ2kJQKeJkgwtVUVjStkWfsZ6_G6T1RfBFeE0_eeMyH4AifdlA13-HL6m16sPP33FW6MgOSDTPRvwFN-tbYl7yC0vye29XGlJVFLJ1HR/s1564/IMG_20260720_192226.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/AVvXsEhr6asH3obGcqb72fYPWTM8bC0fLLDDaSgAjGeDD3FDyPpGyx5EwN7NTX9fYec66ZWNh2t5Dqxs7h002yNhQGRTzZ2kJQKeJkgwtVUVjStkWfsZ6_G6T1RfBFeE0_eeMyH4AifdlA13-HL6m16sPP33FW6MgOSDTPRvwFN-tbYl7yC0vye29XGlJVFLJ1HR/w400-h400/IMG_20260720_192226.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 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-67772232486884713842026-07-17T00:00:00.000+02:002026-07-17T19:15:08.269+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Inchworms</li> <li>15 Leg Raises</li> <li>20 Jumping Jacks</li> <li>25 Plank Jacks</li> </ul><div><br /></div> <b>METCON</b><br /> <b>2 giri (TIME CAP 20') di:</b><br /> <ul> <li>50 Crossbody Toe Taps (Dx+Sx=1) </li> <li>40 Kettlebell One Arm Snatches @16/12 Kg. (35/26 lbs.)</li> <li>30 Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.)</li> <li>20 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)</li> <li>10 Toes To Bars</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <ul> <li>100 Double Unders</li> <li>100 Mountain Climbers</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMbQX5dBLIzEG0bV-fPWu8F3EJxLaRxON9M2waq1q7A4ne64wHkyr8Tm92brlxNRHY9ZkZTjCQPUDUxBtOWy3cdtx16Nt7QGzyVYCEdxxoEHfrCNJtK75ynMl-3UwW7VztEZz29IKMeccgHLrdqxPhyphenhyphen4ifcf2YSKkQmtM8X2voydNyViKzR6MsHlwNjnmf/s1564/IMG_20260717_190852.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/AVvXsEiMbQX5dBLIzEG0bV-fPWu8F3EJxLaRxON9M2waq1q7A4ne64wHkyr8Tm92brlxNRHY9ZkZTjCQPUDUxBtOWy3cdtx16Nt7QGzyVYCEdxxoEHfrCNJtK75ynMl-3UwW7VztEZz29IKMeccgHLrdqxPhyphenhyphen4ifcf2YSKkQmtM8X2voydNyViKzR6MsHlwNjnmf/w400-h400/IMG_20260717_190852.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-67339474795444822292026-07-16T00:00:00.000+02:002026-07-16T20:26:59.957+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>10 Clapping Jacks</li> <li>15 Mountain Climbers (Dx+Sx=1)</li> <li>20 Rear Lunges</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti dividono le reps)</b><br /> <b>AMRAP 25' di:</b><br /> <ul> <li>40 Squat Cleans @40/27,5 Kg. (90/60 lbs.)</li> <li>40 Kettlebell American Swings @24/16 Kg. (53/35 lbs.)</li> <li>40 V Sit-Ups </li> <li>40 Burpees OTB</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>Deadbugs</li> <li>Superman Hold</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQwpD0HIKlxykQ7bfMGIWOR1qBN1uAyofuu6kK0QSACWDk2rfSSmu8Gv4eQmeq6l88wyeUi6JoEscWE-Lug91V0iE04GPdIzsPTXJskF_BN6PPGu8fsC2lDNAF5G1Sf34VtvIhvgWJQruOG4PihyDjm8WuPGz7aiDtRjOxiHYw9HV_c2IXArn8wuI9fiQz/s1564/IMG_20260716_201959.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/AVvXsEgQwpD0HIKlxykQ7bfMGIWOR1qBN1uAyofuu6kK0QSACWDk2rfSSmu8Gv4eQmeq6l88wyeUi6JoEscWE-Lug91V0iE04GPdIzsPTXJskF_BN6PPGu8fsC2lDNAF5G1Sf34VtvIhvgWJQruOG4PihyDjm8WuPGz7aiDtRjOxiHYw9HV_c2IXArn8wuI9fiQz/w400-h400/IMG_20260716_201959.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-14595153620283464732026-07-15T00:00:00.000+02:002026-07-15T19:26:23.455+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Plank to Push-Ups (Commandos)</li> <li>15 Ground To Sky</li> <li>20 Walking Lunges</li> <li>25 Mountain Climbers (Dx+Sx=1)</li> </ul><div><br /></div> <b>METCON</b><br /> <b>E3MOM 21' di:</b><br /> <i>(completare il blocco entro il tempo, il resto è recupero)</i><br /> <ul> <li>8 Sprawls </li> <li>10 Push Presses @40/27,5 Kg. (90/60 lbs.)</li> <li>12 Kettlebell One Arm Renegade Rows (per braccio) @16/12 Kg. (35/26 lbs.)</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>4 giri di:</b><br /> <ul> <li>45" Leg Raises</li> <li>45" Side Plank</li> <li>45" Crunches Completi</li> <li>45" Recupero</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCwATu_4zc3ChlKEWp94g4-dc5q0n8t_gbCAM_ZJhdVoAy6yZ2XXOecua8yln70-_5kB5YDyYck-4BfDsBK4v1SWKOc8FqfiOR2xid5YcgZ-nM0_MbvXdIdUiKbz7kBdKDPwBYAfXISn4kD74R7e4XphCYw2bQg9rA_JWBfwIYudvge_qIdi6WAFWm6-AK/s1564/IMG_20260715_191855.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/AVvXsEhCwATu_4zc3ChlKEWp94g4-dc5q0n8t_gbCAM_ZJhdVoAy6yZ2XXOecua8yln70-_5kB5YDyYck-4BfDsBK4v1SWKOc8FqfiOR2xid5YcgZ-nM0_MbvXdIdUiKbz7kBdKDPwBYAfXISn4kD74R7e4XphCYw2bQg9rA_JWBfwIYudvge_qIdi6WAFWm6-AK/w400-h400/IMG_20260715_191855.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 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-35772650119177608402026-07-14T00:00:00.000+02:002026-07-14T20:28:03.518+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>10 Mountain Climbers (Dx+Sx=1)</li> <li>15 Leg Raises</li> <li>20 Jump Squats</li> </ul><div><br /></div> <b>STRENGTH</b><br /><p></p><ul><li><b>Squat Cleans</b>: 3-3-3-3-3 (Pausa 90")</li></ul><div><br /></div> <b>METCON</b><br /> <b>AMRAP 14' di:</b><br /> <ul> <li>10 Reverse Burpees </li> <li>10 Sit-Ups </li> <li>10 Pull-Ups </li> <li>20 Jumping Lunges (Dx+Sx=1) </li> </ul><div><br /></div> <b>CORE WORK</b><br /> <ul> <li>100 Hollow Kicks</li> <li>100 Reverse Sit-Ups</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEut6PW5XHQKV60yygS4XphvLtezhmiokQuKORuzio2aFijmdzp81pblNpziMhUnRhH118HNNsmlRbhQFdWa9gpK33Sm9J3a__fqdivdoUl2N9XToWUHkAju7VhKYboI2hJa9ieLeiieM-Edu9FGpAzEIL724z2QGXhACeE7ixU1qqkOXDtIMHVnJgXdLF/s1564/IMG_20260714_202145.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/AVvXsEiEut6PW5XHQKV60yygS4XphvLtezhmiokQuKORuzio2aFijmdzp81pblNpziMhUnRhH118HNNsmlRbhQFdWa9gpK33Sm9J3a__fqdivdoUl2N9XToWUHkAju7VhKYboI2hJa9ieLeiieM-Edu9FGpAzEIL724z2QGXhACeE7ixU1qqkOXDtIMHVnJgXdLF/w400-h400/IMG_20260714_202145.jpg" width="400" /></a></div><div><br /></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-50469690952013936542026-07-10T00:00:00.000+02:002026-07-13T19:26:31.864+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>20 Lateral Hops</li> <li>15 Mountain Climbers (Dx+Sx=1)</li> <li>10 Roll-Ups</li> </ul><div><br /></div> <b>METCON</b><br /> <b>AMRAP 20' di:</b><br /> <ul> <li>20 Push-Ups</li> <li>15 Sprawls</li> <li>15 Kettlebell American Swings @24/16 Kg.</li> <li>15 Kettlebell SDHP @24/16 Kg.</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <ul> <li>1' Sit-Ups</li> <li>1' Superman Hold</li> <li>1' Star V-Ups</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoCrypLXFibAjd1TBf80GBN1QmHUQ33NZvNHCddn8eGRT3fJyi-Uo4O2w9Teyc9GgvHreJIzAF3rAWRp_7Gsuim3nZgO9tFqmtNeOqi9ndclUeWjmhu86K1A5NeHsB9nAa9pdXPrnXIKySG2swyq7KnYZjFXBKlQRXizYDErhb5By5I4ehthyphenhyphen4_2B8RPg5/s1564/IMG_20260713_191931.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/AVvXsEhoCrypLXFibAjd1TBf80GBN1QmHUQ33NZvNHCddn8eGRT3fJyi-Uo4O2w9Teyc9GgvHreJIzAF3rAWRp_7Gsuim3nZgO9tFqmtNeOqi9ndclUeWjmhu86K1A5NeHsB9nAa9pdXPrnXIKySG2swyq7KnYZjFXBKlQRXizYDErhb5By5I4ehthyphenhyphen4_2B8RPg5/w400-h400/IMG_20260713_191931.jpg" 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-86914794469856454862026-07-09T00:00:00.000+02:002026-07-09T20:22:08.840+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Roll-Ups</li> <li>15 Crunches Completi</li> <li>20 Ground To Sky</li> <li>25 Plank Jacks</li> </ul><div><br /></div> <b>METCON</b><br /> <b>E2MOM 18' di:</b><br /> <i>(completare il blocco entro il tempo, il resto è recupero)</i><br /> <ul> <li>8 Thrusters @50/35 Kg.</li> <li>6 Clean &amp; Presses @50/35 Kg.</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <ul> <li>100 V Sit-Ups</li> <li>100 Deadbugs</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKxuj9Zt4Nw1qD9aKFOar9vFaJVSS55sZWMk0nykp_xous-l2TIOU8zdBwiKisLVhTo_8ElhgN03X1CLqGV3F9tjEWpIWqZ3m9xN_7maX-nhGm_o9eL4l2yNefhV3cLEcmCeX0eKmpnW7BbZPMVnT5YfjYvhXSRjo6gVAx0MuPIYnaK72sDhnv1ITbImEq/s1564/IMG_20260709_201131.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/AVvXsEhKxuj9Zt4Nw1qD9aKFOar9vFaJVSS55sZWMk0nykp_xous-l2TIOU8zdBwiKisLVhTo_8ElhgN03X1CLqGV3F9tjEWpIWqZ3m9xN_7maX-nhGm_o9eL4l2yNefhV3cLEcmCeX0eKmpnW7BbZPMVnT5YfjYvhXSRjo6gVAx0MuPIYnaK72sDhnv1ITbImEq/w400-h400/IMG_20260709_201131.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 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-31702144636564166232026-07-08T00:00:00.000+02:002026-07-08T19:32:01.862+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>5 Sprawls</li> <li>10 Plank to Push-Ups (Commandos)</li><li>15 Sit-Ups</li> <li>20 Walking Lunges</li> </ul><div><br /></div> <b>STRENGTH</b><br /><p></p><ul><li><b>Deadlifts</b>: 10-8-6-4-2 (Pausa 90")</li></ul><div><br /></div> <b>METCON</b><br /> <b>3 giri (TIME CAP 12') di:</b><br /> <ul> <li>20 Burpees OTB</li> <li>15 Deadlifts @40/27,5 Kg.</li> <li>15 Push Presses @40/27,5 Kg.</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>Superman</li> <li>Hollow Kicks</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0q0AtANxQKkodE5-K9XI1QWIzAlmjsVlaeWB71v14pFhqRVz6dZdOGIIW6NjoEMmNRugS8Rt0j1cjCPi9r9SQ1QF0gfvP0efQGNBCv-ElH-6eRVnGa6awG-mzt8Q5_gmSqyPvjcUyfxNhU0a-6I7QDqkNIgySf95n1FjxCC2oOGvDezVFENhO-k1WpAYw/s1564/IMG_20260708_192151.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/AVvXsEi0q0AtANxQKkodE5-K9XI1QWIzAlmjsVlaeWB71v14pFhqRVz6dZdOGIIW6NjoEMmNRugS8Rt0j1cjCPi9r9SQ1QF0gfvP0efQGNBCv-ElH-6eRVnGa6awG-mzt8Q5_gmSqyPvjcUyfxNhU0a-6I7QDqkNIgySf95n1FjxCC2oOGvDezVFENhO-k1WpAYw/w400-h400/IMG_20260708_192151.jpg" 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-55773535812378346392026-07-07T00:00:00.000+02:002026-07-07T20:22:31.077+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul><li>10 Shoulder Taps (Dx+Sx=1)</li><li>15 Plank to Push-Ups (Commandos)</li><li>20 Ground To Sky</li><li>25 Clapping Jacks</li></ul><div><br /></div><b>METCON</b><br /><b>AMRAP 20' di:</b><br /><ul><li>20 KB American Swings @24/16 Kg. (53/35 lbs.)</li><li>15 Burpees</li><li>10 Thrusters @40/27,5 Kg. (90/60 lbs.)</li></ul><div><br /></div><b>CORE WORK</b><br /><ul><li>100 Deadbugs</li><li>100 V Sit-Ups</li></ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt1BWcoU_g4FTfgbt1o84vZkbX3RcIyxb57axvBc-ayRSdt73NDp7aMbeK8glB2bz8nXdXu-z8eA5uewF1tWoPjfViZYdYkEMBnC0vcSq8rth93GhD56G-qBjpDnjueACf3XxRpRxYfzNyYuChkZ-gQ1Qh8xU38vibSQVOFGJUDJzEIiZndxAmawl0sEGG/s1564/IMG_20260707_201021.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/AVvXsEgt1BWcoU_g4FTfgbt1o84vZkbX3RcIyxb57axvBc-ayRSdt73NDp7aMbeK8glB2bz8nXdXu-z8eA5uewF1tWoPjfViZYdYkEMBnC0vcSq8rth93GhD56G-qBjpDnjueACf3XxRpRxYfzNyYuChkZ-gQ1Qh8xU38vibSQVOFGJUDJzEIiZndxAmawl0sEGG/w400-h400/IMG_20260707_201021.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 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-63015008060588454352026-07-03T00:00:00.000+02:002026-07-03T19:25:55.370+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>10 Leg Raises</li> <li>15 Lateral Lunges</li> <li>20 Crunches</li> </ul><div><br /></div> <b>METCON</b><br /> <b>E2MOM 14' di:</b><br /> <ul> <li>3 Wall Climbs </li> <li>8 Burpees </li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>Hollow Kicks</li> <li>Pinguini</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYJd0ms0Jh5l5qadoPnGSE_m3SS9-q4qQBMlSgoAXa9Kf42ZFMcmL3Xov9-F7KZiStVgrsdCBBhaCkSsXMuwBAFeTyDeRcfpvphwxSGUjcH7DvvE2giBJuqPBxKwD6HUXkM-b6psnJyUYzAf1V3fL2eCahHac88W2MROEwFIJGC_4ebbKumPoOG-ZTqBS2/s2048/WhatsApp%20Image%202026-07-03%20at%2019.13.41.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="2048" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYJd0ms0Jh5l5qadoPnGSE_m3SS9-q4qQBMlSgoAXa9Kf42ZFMcmL3Xov9-F7KZiStVgrsdCBBhaCkSsXMuwBAFeTyDeRcfpvphwxSGUjcH7DvvE2giBJuqPBxKwD6HUXkM-b6psnJyUYzAf1V3fL2eCahHac88W2MROEwFIJGC_4ebbKumPoOG-ZTqBS2/w400-h400/WhatsApp%20Image%202026-07-03%20at%2019.13.41.jpeg" 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 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-63829352389771550462026-07-02T00:00:00.000+02:002026-07-02T20:30:26.112+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>20&nbsp; Lunges</li> <li>15 Crunches Completi</li> <li>10 Sit-Ups</li> <li>5 Sprawls</li> </ul><div><br /></div> <b>STRENGTH</b><br /><p></p><ul><li><b>Hang Squat Cleans</b>: 5-5-3-3-2-2 @70-75% 1RM (Pausa 90")</li></ul><div><br /></div> <b>METCON</b><br /> <b>4 giri (TIME CAP 16') di:</b><br /> <ul> <li>5 Wall Climbs</li><li>10 Toes To Bars </li> <li>15 Box Jumps @60/50 cm (24/21 in.)</li><li>20 Push-Ups HR</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>Deadbugs</li> <li>Side Plank</li> </ul><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTxQSJQ4Q1rKPCYg-zl80atuVYnMyPDlLeEh-6cjzFr2ov2YlkWIhMDbdplOKuPVCfyDsh37pQVuV6Py-oggIR-UdxX6JxhvzJXpBxSK52JCTViR3nePK__jewJmRS8bgiCQS8v5N6ppRmGQn_Y9U3Ycum6dV-I5LV8F_dd4ED2LJzNAoowovlnxJYp7FS/s1564/IMG_20260702_202536.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/AVvXsEgTxQSJQ4Q1rKPCYg-zl80atuVYnMyPDlLeEh-6cjzFr2ov2YlkWIhMDbdplOKuPVCfyDsh37pQVuV6Py-oggIR-UdxX6JxhvzJXpBxSK52JCTViR3nePK__jewJmRS8bgiCQS8v5N6ppRmGQn_Y9U3Ycum6dV-I5LV8F_dd4ED2LJzNAoowovlnxJYp7FS/w400-h400/IMG_20260702_202536.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 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-7580134042212906432026-07-01T00:00:00.000+02:002026-07-01T19:32:33.746+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>10 Clapping Jacks</li> <li>15 Mountain Climbers (Dx+Sx=1)</li> <li>20 Lateral Hops</li> </ul><div><br /></div> <b>STRENGTH</b><br /><p></p><ul><li><b>Push Presses</b>: 5-5-5-5-5 @75-80% 1RM (Pausa 90")</li></ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti dividono le reps)</b><br /> <b>1 giro (TIME CAP 14') di:</b><br /> <ul> <li>100 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)</li> <li>80 Wall Balls Shots @10/6 Kg. (22/14 lbs.)</li> <li>60 Burpees</li> <li>40 Toes To Bars (x2 V Sit-Ups)</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <ul> <li>50 Superman</li> <li>50 Crunches Completi</li> <li>50 Star V-Ups</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH1NNIZaNtTJZR2ntOYs11FRhnhF_Dx2YEJTgUM_g-rHVywqHKhvCVF20UlAoPWauYBIt0BVFvzOPjxYEBS8Ywg3boPkOC03TBEhPVQCpuiw4jYAX7C_tiRT3pSCCQf2-2wzU9imPgQah_T3PEUJWUfK99dogDUBIKTdvKhgIu9_PLLSyu1w0bRjs3MPwE/s2048/WhatsApp%20Image%202026-07-01%20at%2019.31.06.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="2048" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH1NNIZaNtTJZR2ntOYs11FRhnhF_Dx2YEJTgUM_g-rHVywqHKhvCVF20UlAoPWauYBIt0BVFvzOPjxYEBS8Ywg3boPkOC03TBEhPVQCpuiw4jYAX7C_tiRT3pSCCQf2-2wzU9imPgQah_T3PEUJWUfK99dogDUBIKTdvKhgIu9_PLLSyu1w0bRjs3MPwE/w400-h400/WhatsApp%20Image%202026-07-01%20at%2019.31.06.jpeg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-72839539633963569592026-06-30T00:00:00.000+02:002026-06-30T20:23:52.689+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>20 Air Squats</li> <li>15 Rear Lunges</li> <li>10 Inchworms</li> <li>5 Sprawls</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti si dividono le ripetizioni)</b><br /> <b>AMRAP 25' di:</b><br /> <ul> <li>20 Pull-Ups </li> <li>20 Reverse Burpees </li> <li>20 Box Jumps @60/50 cm (24/21 in.)</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>Superman Hold</li> <li>Double Unders</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXjHbnx7cHpKaUbP_R4w_D3Z1nBgtsNi-JjJ-n_lNtlh4DI5hfSUMnagLXlyHFOJ524BBOQB-jmg9yhDYZIgqJAKxycTose5L0CjFf-svhImOdn9OBmYMNPLFirGVweYTQ1XAM7R5bjawJ4lqWEAAYqcrw_uLxrSBRg6zGpJfM5AzGAP_csN1M4w7SkFX4/s1564/IMG_20260630_201910.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/AVvXsEiXjHbnx7cHpKaUbP_R4w_D3Z1nBgtsNi-JjJ-n_lNtlh4DI5hfSUMnagLXlyHFOJ524BBOQB-jmg9yhDYZIgqJAKxycTose5L0CjFf-svhImOdn9OBmYMNPLFirGVweYTQ1XAM7R5bjawJ4lqWEAAYqcrw_uLxrSBRg6zGpJfM5AzGAP_csN1M4w7SkFX4/w400-h400/IMG_20260630_201910.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-5480494916524373652026-06-29T00:00:00.000+02:002026-06-29T19:35:32.458+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul><li>10 Plank Jacks</li><li>15 Roll-Ups</li><li>20 Jump Squats</li><li>25 Leg Raises</li></ul><div><br /></div><p><b>METCON</b><br /><b>4 giri (TIME CAP 20') di:</b><br /></p><ul><li>10 Squat Cleans @40/27,5 Kg. (90/60 lbs.)</li><li>15 Toes To Bars</li><li>20 Crossbody Toe Taps (Dx+Sx=1)</li><li>25 Push-Ups HR</li><li>30 Double Unders (x3 Singles)</li></ul><div><br /></div><p><b>CORE WORK</b><br /><b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /></p><ul><li>V Sit-Ups</li><li>Crunches Completi</li></ul><div><br /></div><ul> </ul><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUOwvaoF568-ubm-0ivpGOtqBSrOa5MwoAdQLrpKAYXqAQpZ8Aw8qbV-RrVqZhtPZ73LHDqUTtEPGTrzHhW_nHzB5zwPR9oH1kquvqShDgpRVo-tfMGcNiSBuXHESwXsrUf8AaGSjHXgRMd6I2Oph_gPtUHPBTeW9mN5LvGQLdND-MU18D30HbhQHjX5jj/s1564/IMG_20260629_192221.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/AVvXsEiUOwvaoF568-ubm-0ivpGOtqBSrOa5MwoAdQLrpKAYXqAQpZ8Aw8qbV-RrVqZhtPZ73LHDqUTtEPGTrzHhW_nHzB5zwPR9oH1kquvqShDgpRVo-tfMGcNiSBuXHESwXsrUf8AaGSjHXgRMd6I2Oph_gPtUHPBTeW9mN5LvGQLdND-MU18D30HbhQHjX5jj/w400-h400/IMG_20260629_192221.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-81885823515475056892026-06-25T00:00:00.000+02:002026-06-25T20:30:19.752+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>10 Plank Jacks</li> <li>15 Flutter Kicks</li> <li>20 Sit-Ups</li> <li>25 Lateral Hops</li> </ul><div><br /></div> <b>METCON</b><br /> <b>EMOM 27' (9 giri totali):</b><br /> <i>(un esercizio al minuto, a rotazione)</i><br /> <ul> <li><b>Minuto 1:</b> 25 V Sit-Ups</li><li><b>Minuto 2:</b> 20 Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.)</li> <li><b> Minuto 3:</b> 15 Cleans @40/27,5 Kg. (90/60 lbs.)</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>4 giri di:</b><br /> <ul> <li>30" V Sit-Ups</li> <li>30" Mountain Climbers</li> <li>30" Star V-Ups</li> <li>30" Recupero</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsgsJ795Z2-QrWxbsCDRjiZfJ7QyAitg-UbTmJkyRmJC77Rmx8ICyMkqEhyF0Skq36F9G669ayE92WwI-1-0l6NXsmPl9QyKZIno9fA5-_5gf0eC2BaUU6CYSXaMrkLlVXLHVFVaCxTq-9qR0bfsRpxN91ToXypllJZ4WeqVl-7swBVA19H6u0J5I2PhXN/s1564/IMG_20260625_202344.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/AVvXsEjsgsJ795Z2-QrWxbsCDRjiZfJ7QyAitg-UbTmJkyRmJC77Rmx8ICyMkqEhyF0Skq36F9G669ayE92WwI-1-0l6NXsmPl9QyKZIno9fA5-_5gf0eC2BaUU6CYSXaMrkLlVXLHVFVaCxTq-9qR0bfsRpxN91ToXypllJZ4WeqVl-7swBVA19H6u0J5I2PhXN/w400-h400/IMG_20260625_202344.jpg" 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-52388055887145030652026-06-24T00:00:00.000+02:002026-06-24T19:30:22.009+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>10 Leg Raises</li> <li>15 Shoulder Taps (Dx+Sx=1)</li> <li>20 Mountain Climbers (Dx+Sx=1)</li> </ul><div><br /></div> <b>STRENGTH</b><br /><p></p><ul><li><b>Hang Power Cleans</b>: 3-3-3-3-3 70-75% 1RM (Pausa 90")</li></ul><div><br /></div> <b>METCON</b><br /><b>AMRAP 15' di:</b><br /> <ul> <li>10 Box Jumps Over @60/50 cm (24/21 in.)</li> <li>10 V Sit-Ups </li> <li>10 Clean &amp; Presses @60/45 Kg. (135/100 lbs.)</li> <li>10 Thrusters @60/45 Kg. (135/100 lbs.)</li> <li>10 Double Unders (30 Single Unders)</li></ul> <b>CORE WORK</b><br /> <ul> <li>50 Flutter Kicks</li> <li>50 Double Unders</li> <li>50 Reverse Sit-Ups</li></ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWN7Z-Tqgznc721lK4AOXcwqYU-j29N_emzch-lV4ALpoNMqq9sB3kzzRm-k3Hej9LV3j2O82fGbfGMM-HLIl2sn2f4qi-O3DtpkPezr5sn2YYcFZwR9NbPkr5gdmTA6AHs_zZPnFKCRt9Lsij9oK1N8YvZbn_laW8SoQENALdvq1abVNjEqTBlAKM4EAx/s1564/IMG_20260624_191651.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/AVvXsEgWN7Z-Tqgznc721lK4AOXcwqYU-j29N_emzch-lV4ALpoNMqq9sB3kzzRm-k3Hej9LV3j2O82fGbfGMM-HLIl2sn2f4qi-O3DtpkPezr5sn2YYcFZwR9NbPkr5gdmTA6AHs_zZPnFKCRt9Lsij9oK1N8YvZbn_laW8SoQENALdvq1abVNjEqTBlAKM4EAx/w400-h400/IMG_20260624_191651.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 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-82232409077514057932026-06-23T00:00:00.000+02:002026-06-23T20:17:29.821+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>20 Air Squats</li> <li>15 Sit-Ups</li> <li>10 Plank to Push-Ups (Commandos)</li> </ul><div><br /></div> <b>STRENGTH</b><br /><p></p><ul><li><b>Push Presses</b>: 5-5-5-5-5 (Pausa 90")</li></ul><div><br /></div> <b>METCON</b><br /> <b>1 giro (TIME CAP 14') di:</b><br /> <ul> <li>35 Box Jumps Over @60/50 cm (24/21 in.)</li> <li>30 Kettlebell Swings @24/16 Kg. (53/35 lbs.)</li> <li>20 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)</li> <li>15 Burpees</li> <li>10 Deadlifts @60/40 Kg. (135/90 lbs.)</li> <li>5 Pull-Ups</li> </ul><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>Scissors Kicks</li> <li>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/AVvXsEicahoMOPA_d2sT7H_BweYJb3J6iZAFqB8dJ63DPIBK3cK5alu1IAuG2Lptshks3CduE362yF2ZYUsz2yT4l9eU9kaeOPGHIzg-tpZc24f3MzlkcmW5e7_xIICqQ0UkA-WbgicxM-ltyDSfkEz3SjvcRTosQ4xX6I50zRtcBDjS7meYGmMh8uF6cZVcvi3e/s1564/IMG_20260623_200910.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/AVvXsEicahoMOPA_d2sT7H_BweYJb3J6iZAFqB8dJ63DPIBK3cK5alu1IAuG2Lptshks3CduE362yF2ZYUsz2yT4l9eU9kaeOPGHIzg-tpZc24f3MzlkcmW5e7_xIICqQ0UkA-WbgicxM-ltyDSfkEz3SjvcRTosQ4xX6I50zRtcBDjS7meYGmMh8uF6cZVcvi3e/w400-h400/IMG_20260623_200910.jpg" 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-41931143947201943052026-06-22T00:00:00.000+02:002026-06-22T19:29:19.895+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul><li>10 Jump Squats</li><li>15 Clapping Jacks</li><li>20 Flutter Kicks</li><li>25 Rear Lunges</li></ul><div><br /></div><b>METCON</b><br /><b>TEAM WOD (gli atleti dividono le reps)</b><br /><b>3 giri (TIME CAP 21') di:</b><br /><ul><li>50 Burpees</li><li>40 V Sit-Ups</li><li>30 Toes To Bars</li><li>20 KB SDHP @24/16 Kg. (53/35 lbs.)</li><li>10 Push Presses @40/27,5 Kg. (90/60 lbs.)</li><li>10 Thrusters @40/27,5 Kg. (90/60 lbs.)</li></ul><div><br /></div><b>CORE WORK</b><br /><b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /><ul><li>Superman</li><li>Sit-Ups</li></ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjvPfkm14q494QprEw5Alb0mc170Zz4XO8uOcGPLLDTTU8pf2F3LrifYOFSF0blRbcprdDFICm0FqyhLInaQxCVx-aGQq8ogTYM3H87oQYyBeKh8wpMRjckfnWXZqbsfhFChEx5Jcyabr8DKaVVfPvd2BtjG5ILdxZQA-K17vvhtzlZNj1sypnea09Mmzo/s1564/IMG_20260622_191958.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/AVvXsEjjvPfkm14q494QprEw5Alb0mc170Zz4XO8uOcGPLLDTTU8pf2F3LrifYOFSF0blRbcprdDFICm0FqyhLInaQxCVx-aGQq8ogTYM3H87oQYyBeKh8wpMRjckfnWXZqbsfhFChEx5Jcyabr8DKaVVfPvd2BtjG5ILdxZQA-K17vvhtzlZNj1sypnea09Mmzo/w400-h400/IMG_20260622_191958.jpg" width="400" /></a></div><div><br /></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0