tag:blogger.com,1999:blog-32103367105534782092026-10-26T00:00:00.234+01:00AltroTraining | Personal Training Studio in MilanoRaffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.comBlogger4044125tag:blogger.com,1999:blog-3210336710553478209.post-88654864702238011962026-10-26T00:00:00.000+01:002026-10-26T00:00:00.229+01:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>15 Ground To Sky</li> <li>10 Roll-Ups</li> <li>5 Push-Ups</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Deadlift</b>: 5-5-5-5-5 @80-85% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON</b><br /><b>E3MOM 9' di:</b> <br /><i>(completare il blocco entro il tempo, il resto e' recupero)</i> </p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>7 KB One Arm Clean &amp; Presses (per braccio) @16/12 Kg. (35/26 lbs.)</li><li>10 Burpees</li><li>12 Box Jumps @60/50 cm (24/21 in.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>7 KB One Arm Clean &amp; Presses (per braccio) @12/8 Kg. (26/18 lbs.)</li><li>10 Burpees</li><li>12 Box Jumps @60/50 cm (24/21 in.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>7 KB One Arm Clean &amp; Presses (per braccio) @12/8 Kg. (26/18 lbs.)</li><li>10 Burpees</li><li>12 Box Jumps @60/50 cm (24/21 in.)</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <b>3 giri di:</b><br /> <ul> <li>1' Double Unders</li> <li>1' Scissors Kicks</li> <li>1' V Sit-Ups</li> </ul><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-30116363373143840882026-10-23T00:00:00.000+02:002026-10-23T16:18:01.150+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>5 Inchworms</li> <li>5 Roll-Ups</li> <li>5 Sprawls</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Hang Power Clean</b>: 10-8-6-4-2 @75-80% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON<br />Ladder 4-6-8-10-12 ripetizioni<br />(TIME CAP 9') di:</b> </p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Kettlebell Goblet Squats @24/16 Kg. (53/35 lbs.)</li><li>Clean &amp; Presses @50/35 Kg. (110/75 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.)</li><li>Clean &amp; Presses @40/30 Kg. (90/65 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Kettlebell Goblet Squats @12/8 Kg. (26/18 lbs.)</li><li>Clean &amp; Presses @30/20 Kg. (65/45 lbs.)</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>Mountain Climbers</li> <li>Deadbugs</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL2WcQq1nfc4JIxtlMiRjjofvH_b4w4PFYcY8mgEmkrbfEKR6Yashmw4qT9wSU38rbdQTZJ5o_KCLMEt42i8HRIC4PJkqq21WX3oipk-M71t3c2AbKnxDpGQdKJh2zDoHAr28pLvwbd2JhTuBVbGzNZPQoNZgQRQGgeyv7bFmcpJzm3giir6XS1PSaBais/s2048/WhatsApp%20Image%202026-10-23%20at%2013.49.41.jpeg" 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/AVvXsEgL2WcQq1nfc4JIxtlMiRjjofvH_b4w4PFYcY8mgEmkrbfEKR6Yashmw4qT9wSU38rbdQTZJ5o_KCLMEt42i8HRIC4PJkqq21WX3oipk-M71t3c2AbKnxDpGQdKJh2zDoHAr28pLvwbd2JhTuBVbGzNZPQoNZgQRQGgeyv7bFmcpJzm3giir6XS1PSaBais/w400-h400/WhatsApp%20Image%202026-10-23%20at%2013.49.41.jpeg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com2Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-37892663447659395972026-10-22T00:00:00.000+02:002026-10-22T20:13:45.501+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>10 Jumping Jacks</li> <li>15 Flutter Kicks</li> <li>20 Sit-Ups</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti dividono le reps)</b><br /> <b>AMRAP 22' di:</b><br /> <ul> <li>20 Kettlebell SDHP @32/24 Kg. (70/53 lbs.)</li> <li>20 Inverted Burpees </li> <li>20 Kettlebell One Arm Bent Over Rows (per braccio) @16/12 Kg. (35/26 lbs.)</li> <li>20 Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)</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/AVvXsEikQoauiEbNN8hKf8g-r8rw0TROAHlxuBvUJvRv9Nwlhx7RAqu9e36NeVu_Su8CsbQM6qE7BOrt4RX0m9Qjyo77p3YWT4j3cIyY0pkrvOPGpLXq5Yoc2dhUYPjFijP0YvbRDAIfOPD6EP7kECeZ0ph2TxP7XsveFwnADn4X7MdceNx1hEoRCT0_Q9lH8DEh/s1564/IMG_20261022_201208.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/AVvXsEikQoauiEbNN8hKf8g-r8rw0TROAHlxuBvUJvRv9Nwlhx7RAqu9e36NeVu_Su8CsbQM6qE7BOrt4RX0m9Qjyo77p3YWT4j3cIyY0pkrvOPGpLXq5Yoc2dhUYPjFijP0YvbRDAIfOPD6EP7kECeZ0ph2TxP7XsveFwnADn4X7MdceNx1hEoRCT0_Q9lH8DEh/w400-h400/IMG_20261022_201208.jpg" width="400" /></a></div><div><br /></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com1Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-91330779630285788072026-10-21T00:00:00.000+02:002026-10-21T19:28:00.563+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>30" Lateral Hops</li> <li>30" Jumping Jacks</li> <li>30" Plank Jacks</li> <li>30" Flutter Kicks</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Back Squat</b>: 10-8-6-4-2 @75-80% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON<br />E3MOM 9' di:</b> <br /><i>(completare il blocco entro il tempo, il resto e' recupero)</i> </p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>34 Double Unders</li><li>12 Reverse Burpees</li><li>10 Kettlebell American Swings @24/16 Kg. (53/35 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>34 Single Unders (x3)</li><li>12 Reverse Burpees</li><li>10 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>34 Single Unders (x2)</li><li>12 Reverse Burpees</li><li>10 Kettlebell American Swings @12/8 Kg. (26/18 lbs.)</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>Superman</li> <li>Leg Raises</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiNZxiPdR_1Lt3RW6eyY9e6FtJgxOzOtcKMO9BXWmVgcm6XwvpGe_m81MVj8KcjRkarD6IsFHY7-jMNkpfcEqOtCV_Fzroppd1ZmEAzQIZX-2K8l21kmKYV0iElHY8YEimyP7W59taNaa13Bh5yLt-WTyfmuCtmsckWKH6fT2NI4Mgxp4qYGx0RJPAK5FF/s1564/IMG_20261021_192232.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/AVvXsEiiNZxiPdR_1Lt3RW6eyY9e6FtJgxOzOtcKMO9BXWmVgcm6XwvpGe_m81MVj8KcjRkarD6IsFHY7-jMNkpfcEqOtCV_Fzroppd1ZmEAzQIZX-2K8l21kmKYV0iElHY8YEimyP7W59taNaa13Bh5yLt-WTyfmuCtmsckWKH6fT2NI4Mgxp4qYGx0RJPAK5FF/w400-h400/IMG_20261021_192232.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com1Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-25839527156564093932026-10-20T00:00:00.000+02:002026-10-20T20:14:26.880+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Sprawls</li> <li>20 Lateral Lunges</li> <li>30 Sit-Ups</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Deadlift</b>: 5-5-5-5-5 @80-85% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON<br />E3MOM 9' di:</b></p><p><i>(completare il blocco entro il tempo, il resto e' recupero)</i> </p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>7 Clusters @50/35 Kg. (110/75 lbs.)</li><li>9 Kettlebell American Swings @24/16 Kg. (53/35 lbs.)</li><li>12 Toes To Bars</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>7 Clusters @40/30 Kg. (90/65 lbs.)</li><li>9 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)</li><li>12 Knees To Elbows</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>7 Clusters @35/25 Kg. (75/55 lbs.)</li><li>9 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)</li><li>12 V Sit-Ups</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <ul> <li>100 Crunches Completi</li> <li>100 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/AVvXsEgTAgZd1tEjZyi9QxFdkEyZGnAlJ6VfFjXWAIRxirhTL3zHVQ2BELGu2Us-bgt9u001Bt1YDStQuEiF2yKwZYwrhUPkU3gubpYgESNd661f9vB-QQDIcrtuM7Fme4wn6Q6DHcoHkz55-hkKF2Oy9h1xj6SMXiK-AeFYyZmFiSERzDP2U6N9N3KCn2JBOOEI/s1564/IMG_20261020_200611.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/AVvXsEgTAgZd1tEjZyi9QxFdkEyZGnAlJ6VfFjXWAIRxirhTL3zHVQ2BELGu2Us-bgt9u001Bt1YDStQuEiF2yKwZYwrhUPkU3gubpYgESNd661f9vB-QQDIcrtuM7Fme4wn6Q6DHcoHkz55-hkKF2Oy9h1xj6SMXiK-AeFYyZmFiSERzDP2U6N9N3KCn2JBOOEI/w400-h400/IMG_20261020_200611.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com1Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-4393454593440974382026-10-19T00:00:00.000+02:002026-10-19T19:29:38.113+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Air Squats</li> <li>20 Crunches Completi</li> <li>30 Sit-Ups</li> </ul><div><br /></div> <b>METCON</b><br /> <b>3 giri (TIME CAP 20') di:</b><br /> <ul> <li>25 Sprawls</li> <li>20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)</li><li>15<span style="color: red; font-weight: bold;"> ROSSO</span>&nbsp;Pull-Ups <b><span style="color: #fcff01;">GIALLO</span></b> Banded Pull-Ups <b><span style="color: green;">VERDE</span></b> Ring Rows</li> <li>10 Kettlebell One Arm Bent Over Rows (per braccio) @16/12 Kg. (35/26 lbs.)</li> <li>5 Kettlebell One Arm Snatches (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>30" Star V-Ups</li> <li>30" Mountain Climbers</li> <li>30" Deadbugs</li> <li>30" Leg Raises</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhce0p38APs_NsmRoyt7NYSlnVY48wsPeXT2akQ9T6s-1uqFwYQm0xo07dG-Arr5DjXUX6QlNMKacksl-mVCv60Gish6dfAUc8YD6KtV8mVdnEfk7k_5RaY-Uy8c3bSWHBdQhrqQRfh4G0srt99Wh6sdeqGpc6B13kqzJhVUfesUb5uHMBPkGzmC-nEhFxF/s1564/IMG_20261019_192459.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/AVvXsEhce0p38APs_NsmRoyt7NYSlnVY48wsPeXT2akQ9T6s-1uqFwYQm0xo07dG-Arr5DjXUX6QlNMKacksl-mVCv60Gish6dfAUc8YD6KtV8mVdnEfk7k_5RaY-Uy8c3bSWHBdQhrqQRfh4G0srt99Wh6sdeqGpc6B13kqzJhVUfesUb5uHMBPkGzmC-nEhFxF/w400-h400/IMG_20261019_192459.jpg" width="400" /></a></div><div><br /></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com1Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-84162821194530786682026-10-16T00:00:00.000+02:002026-10-16T14:02:15.884+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>5 Roll-Ups</li> <li>10 Sprawls</li> <li>15 Crunches Completi</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti si alternano un esercizio a testa)</b><br /> <b>10 giri (TIME CAP 25') di:</b><br /> <ul> <li>20 Jumping Lunges (Dx+Sx=1) </li> <li>10 Burpees&nbsp;</li> <li>10 Toes To Bars (x2 V Sit-Ups)</li> </ul> <div><br /></div> <b>CORE WORK</b><br /> <ul> <li>100 Flutter Kicks</li> <li>100 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/AVvXsEh_7kDFS1sWeOkzqMYhZlIKaBRcGRs_qaA5YrMUNloRZi3b4zM41PUpavsVTkDM0IC5owwFSsix_VoABCx0Vz5tL_cl3yx81BaXB3X7mwgq62LqM8_t1GWqy-Kd4b1NxH96rNDvT45TSTODQDwpZPcnTtWL_NPAohFj7QqOgsfg49WK0ZwVIqXuRnCVAf2Q/s4096/IMG20261016133807.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3072" data-original-width="4096" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_7kDFS1sWeOkzqMYhZlIKaBRcGRs_qaA5YrMUNloRZi3b4zM41PUpavsVTkDM0IC5owwFSsix_VoABCx0Vz5tL_cl3yx81BaXB3X7mwgq62LqM8_t1GWqy-Kd4b1NxH96rNDvT45TSTODQDwpZPcnTtWL_NPAohFj7QqOgsfg49WK0ZwVIqXuRnCVAf2Q/w400-h300/IMG20261016133807.jpg" width="400" /></a></div><br /><div><br /></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com1Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-77869436218054906622026-10-15T00:00:00.000+02:002026-10-15T20:22:50.996+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>1' Leg Raises</li> <li>1' Sit-Ups</li> <li>1' Plank Jacks</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Squat Clean</b>: 5-5-5-5-5 @80-85% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON<br />AMRAP 9' di:</b></p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>18 Wall Balls Shots @10/6 Kg. (22/14 lbs.)</li><li>18 Clusters @35/25 Kg. (75/55 lbs.)</li><li>18 Clean &amp; Presses @35/25 Kg. (75/55 lbs.)</li><li>18 Front Squats @35/25 Kg. (75/55 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>18 Wall Balls Shots @10/6 Kg. (22/14 lbs.)</li><li>18 Clusters @30/20 Kg. (65/45 lbs.)</li><li>18 Clean &amp; Presses @30/20 Kg. (65/45 lbs.)</li><li>18 Front Squats @30/20 Kg. (65/45 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>18 Wall Balls Shots @10/6 Kg. (22/14 lbs.)</li><li>10 Clusters @30/20 Kg. (65/45 lbs.)</li><li>10 Clean &amp; Presses @30/20 Kg. (65/45 lbs.)</li><li>10 Front Squats @30/20 Kg. (65/45 lbs.)</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <b>4 giri di:</b><br /> <ul> <li>45" Pinguini</li> <li>45" Reverse Sit-Ups</li> <li>45" 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/AVvXsEi5PGtVWhQVfF5Q6CDPjZMrKbT8R2wtWhT6MjD93nyvJ08FVvgBZDM-fPN9IhI2XjWd4XUio8su0tXaZ8ZEPxTE-FKh9o-BGVDaOawkz_7iBEg9TAfIKfjZ3pUC0dD_fF6GtyRI-Cx_-JIpQz6ZgTGZ8CY5BkjsrJ5tQQ9lhR6N8HLEO5Q5e4JRLepD-Hfw/s1564/IMG_20261015_201707.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/AVvXsEi5PGtVWhQVfF5Q6CDPjZMrKbT8R2wtWhT6MjD93nyvJ08FVvgBZDM-fPN9IhI2XjWd4XUio8su0tXaZ8ZEPxTE-FKh9o-BGVDaOawkz_7iBEg9TAfIKfjZ3pUC0dD_fF6GtyRI-Cx_-JIpQz6ZgTGZ8CY5BkjsrJ5tQQ9lhR6N8HLEO5Q5e4JRLepD-Hfw/w400-h400/IMG_20261015_201707.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com1Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-86137211688725902842026-10-14T00:00:00.000+02:002026-10-14T19:16:47.051+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>20 Jumping Jacks</li> <li>15 Ground To Sky</li> <li>10 Lateral Lunges</li> <li>5 Sprawls</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti dividono le reps)</b><br /> <b>3 giri (TIME CAP 27') di:</b><br /> <ul> <li>30 Box Jumps @60/50 cm (24/21 in.)</li> <li>30 Toes To Bars </li> <li>30 Burpees </li> <li>30 Deadlifts @35/25 Kg. (75/55 lbs.)</li> <li>30 Front Squats @35/25 Kg. (75/55 lbs.)</li> </ul> <div><br /></div> <b>CORE WORK</b><br /> <ul> <li>50 Pinguini</li> <li>50 Mountain Climbers</li> <li>50 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/AVvXsEiUcdFmc7xLLF3uqKM7Es0s1baqqhaNygXgNMtISiOKzjevXfCzF2vI1RTsvN7C8mAeJJn20UepsoekxPLxONdWbFNmxQ8rS4cYtP9QRMuAMDyvND0umVPME-hsPlWPlH1392BGI5odcdR4R1j2elZZQukFbish0yb5HEJkMeMgSweTcNaBERbVv-Wy3x68/s1564/IMG_20261014_191141.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/AVvXsEiUcdFmc7xLLF3uqKM7Es0s1baqqhaNygXgNMtISiOKzjevXfCzF2vI1RTsvN7C8mAeJJn20UepsoekxPLxONdWbFNmxQ8rS4cYtP9QRMuAMDyvND0umVPME-hsPlWPlH1392BGI5odcdR4R1j2elZZQukFbish0yb5HEJkMeMgSweTcNaBERbVv-Wy3x68/w400-h400/IMG_20261014_191141.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com1Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-28497402042708259832026-10-13T00:00:00.000+02:002026-10-13T20:22:01.777+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>15 Air Squats</li> <li>10 Star V-Ups (Dx+Sx=1)</li> <li>5 Sprawls</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Deadlift</b>: 10-8-6-4-2 @80-85% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON</b></p> <p><b>2 giri (TIME CAP 10') di:</b> </p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>25 Crossbody Toe Taps (Dx+Sx=1)</li><li>20 Inverted Burpees</li><li>15 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)</li><li>10 Kettlebell One Arm Renegade Rows (per braccio) @12/8 Kg. (26/18 lbs.)</li><li>5 Thrusters @40/30 Kg. (90/65 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>20 Crossbody Toe Taps (Dx+Sx=1)</li><li>15 Inverted Burpees</li><li>15 Affondi alternati con disco @15/10 Kg. (33/22 lbs.)</li><li>10 Kettlebell One Arm Renegade Rows (per braccio) @12/8 Kg. (26/18 lbs.)</li><li>5 Thrusters @35/25 Kg. (75/55 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>20 Crossbody Toe Taps (Dx+Sx=1)</li><li>15 Reverse Burpees</li><li>15 Affondi alternati con disco @15/10 Kg. (33/22 lbs.)</li><li>10 Kettlebell One Arm Renegade Rows (per braccio) @12/8 Kg. (26/18 lbs.)</li><li>5 Thrusters @35/25 Kg. (75/55 lbs.)</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <ul> <li>100 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/AVvXsEiGD9sUX6g1MqRTsIE579a8Po3RtvvAbxfZIW8s9tn7K4U9KHLVwfHCHNnosiwwPJSLOthexLwx_LWVLxUhd3Xu5BTM3BH-nuV_QttZB1TIaMXrQCjrmL9UsyFwnKfon_NS-j_0FP1t4Sq7wvy0OUJDikrSpxwteXk7fN0s0xRoArl7n5epT1LtJ-boJnq1/s1564/IMG_20261013_201213.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/AVvXsEiGD9sUX6g1MqRTsIE579a8Po3RtvvAbxfZIW8s9tn7K4U9KHLVwfHCHNnosiwwPJSLOthexLwx_LWVLxUhd3Xu5BTM3BH-nuV_QttZB1TIaMXrQCjrmL9UsyFwnKfon_NS-j_0FP1t4Sq7wvy0OUJDikrSpxwteXk7fN0s0xRoArl7n5epT1LtJ-boJnq1/w400-h400/IMG_20261013_201213.jpg" width="400" /></a></div><div><br /></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com1Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-34281199062483964552026-10-12T00:00:00.000+02:002026-10-12T19:09:18.076+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>25 Single Unders</li> <li>25 Jumping Jacks</li> <li>25 Mountain Climbers (Dx+Sx=1)</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>60 Box Jumps Over @60/50 cm (24/21 in.)</li> <li>50 Burpees Over The Bar </li> <li>40 Kettlebell One Arm Renegade Rows (per braccio) &nbsp;@16/12 Kg. (35/26 lbs.)</li> <li>30 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)</li> <li>20 Kettlebell One Arm Clean &amp; Presses (per braccio)@16/12 Kg. (35/26 lbs.)</li> <li>10 Thrusters @50/35 Kg. (110/75 lbs.)</li> </ul> <div><br /></div> <b>CORE WORK</b><br /> <ul> <li>50 Crunches Completi</li> <li>50 Superman</li> <li>50 Deadbugs</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_718FfUKD9iMWCKgG9E8NAWFYYB3oLGZrUsABO1Hzq2scepEjuUaN_x98YcjmclZuDZKnIY5a9SlwWV564wAM3tCXzb0lq1XNZSJdprzOFwrbF1tAAiIb1Dd_jrv990oBBlHW4391dsEUtcyaCYVWaA7GuFlFIY_WdYilfR03OMmNRK9ygjPHHXDoV04i/s1564/IMG_20261012_190407.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/AVvXsEi_718FfUKD9iMWCKgG9E8NAWFYYB3oLGZrUsABO1Hzq2scepEjuUaN_x98YcjmclZuDZKnIY5a9SlwWV564wAM3tCXzb0lq1XNZSJdprzOFwrbF1tAAiIb1Dd_jrv990oBBlHW4391dsEUtcyaCYVWaA7GuFlFIY_WdYilfR03OMmNRK9ygjPHHXDoV04i/w400-h400/IMG_20261012_190407.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com1Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-23579141944163413272026-10-08T00:00:00.000+02:002026-10-08T20:17:49.783+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>20 Lateral Lunges</li> <li>15 Ground To Sky</li> <li>10 Inchworms</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti dividono le reps)</b><br /> <b>AMRAP 20' di:</b><br /> <ul> <li>40 Mountain Climbers (Dx+Sx=1) </li> <li>30 Jumping Lunges (Dx+Sx=1) </li> <li>16 Kettlebell One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)</li> <li>16 Squat Cleans @50/35 Kg. (110/75 lbs.)</li> <li>16 Air Squats su Medball </li> </ul> <div><br /></div> <b>CORE WORK</b><br /> <ul> <li>50 Russian Twists</li> <li>50 Reverse Sit-Ups</li> <li>50 Flutter Kicks</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFnTHVeJszUCEqdQS9IknyLue1m9_gUrFw5mcHBVCvutqjHxMb1I5S8VKwnZUkUwD808mc9j2hYMFPaxFq_kK2JyaYT-z03bpM1I6Imnx1FJnPqvPkEtDLa0BEytt9L_kjK6CCXViDJrB9vwbWjn7f_TJJODa2FWH40TpDAU4vNsrhO0DR2Jv0baXti_Gq/s1564/IMG_20261008_201102.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/AVvXsEjFnTHVeJszUCEqdQS9IknyLue1m9_gUrFw5mcHBVCvutqjHxMb1I5S8VKwnZUkUwD808mc9j2hYMFPaxFq_kK2JyaYT-z03bpM1I6Imnx1FJnPqvPkEtDLa0BEytt9L_kjK6CCXViDJrB9vwbWjn7f_TJJODa2FWH40TpDAU4vNsrhO0DR2Jv0baXti_Gq/w400-h400/IMG_20261008_201102.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com1Via Mincio, 12, 20139 Milano MI, Italia45.4399766 9.215693717.129742763821156 -25.9405563 73.750210436178847 44.3719437tag:blogger.com,1999:blog-3210336710553478209.post-53595000533251996162026-10-07T00:00:00.000+02:002026-10-07T19:14:51.878+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>5 Jump Squats</li> <li>10 Shoulder Taps (Dx+Sx=1)</li> <li>15 Sit-Ups</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti dividono le reps)</b><br /> <b>AMRAP 20' di:</b><br /> <ul> <li>40 Inverted Burpees </li> <li>40 Kettlebell One Arm Clean &amp; Presses (per braccio) @12/8 Kg. (26/18 lbs.)</li> <li>40 Hang Power Cleans @40/30 Kg. (90/65 lbs.)</li> </ul> <div><br /></div> <b>CORE WORK</b><br /> <b>3 giri di:</b><br /> <ul> <li>45" Pinguini</li> <li>45" Leg Raises</li> <li>45" Russian Twists</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/AVvXsEgaC47qoNsu90y3VOSxJb5iE5esBORRSVYzKZEBDfW1q3hkGAubLSkSpaBHNxrCdJGLARaeMIUWkXVtMPs06H4Ub0-NTI54lHHO2LHA-67IkGkvrJ3wpJuIdeXyMwt2Kj2kLhH8Ua5u99ULqVqnuyY7Q-FWXVW0fqwPSwOwN-fyvXaPN3qDLFSQpvVFFx1J/s1564/IMG_20261007_190252.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/AVvXsEgaC47qoNsu90y3VOSxJb5iE5esBORRSVYzKZEBDfW1q3hkGAubLSkSpaBHNxrCdJGLARaeMIUWkXVtMPs06H4Ub0-NTI54lHHO2LHA-67IkGkvrJ3wpJuIdeXyMwt2Kj2kLhH8Ua5u99ULqVqnuyY7Q-FWXVW0fqwPSwOwN-fyvXaPN3qDLFSQpvVFFx1J/w400-h400/IMG_20261007_190252.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-6229001230302934792026-10-06T00:00:00.000+02:002026-10-06T20:19:41.028+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>30" Mountain Climbers (Dx+Sx=1)</li> <li>30" Rear Lunges</li> <li>30" Crunches Completi</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Hang Power Clean</b>: 10-8-6-4-2 @75-80% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON</b><br /><b>AMRAP 9' di:</b> </p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>5 Inverted Burpees</li><li>10 Pull-Ups</li><li>15 Kettlebell One Arm Bent Over Row (per braccio) &nbsp;@16/12 Kg. (35/26 lbs.)</li><li>20 Kettlebell One Arm Clean &amp; Presses (10 per braccio) &nbsp;@16/12 Kg. (35/26 lbs.)</li><li>25 Kettlebell SDHP &nbsp;@16/12 Kg. (35/26 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>5 Inverted Burpees</li><li>10 Banded Pull-Ups</li><li>15 Kettlebell One Arm Bent Over Row (per braccio) @12/8 Kg. (26/18 lbs.)</li><li>20 Kettlebell One Arm Clean &amp; Presses (10 per braccio) @12/8 Kg. (26/18 lbs.)</li><li>25 Kettlebell SDHP @12/8 Kg. (26/18 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>5 Inverted Burpees</li><li>10 Ring Rows</li><li>15 Kettlebell One Arm Bent Over Row (per braccio) @12/8 Kg. (26/18 lbs.)</li><li>10 Kettlebell One Arm Clean &amp; Presses (5 per braccio) @12/8 Kg. (26/18 lbs.)</li><li>20 Kettlebell SDHP @12/8 Kg. (26/18 lbs.)</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /><b>3 giri di:</b><br /> <ul> <li>30" Superman</li> <li>30" Leg Raises</li> <li>30" Side Plank (x2)</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMRCsNPBaQNZzrjMyNYkVPJSSbT4YzR64RAmh7DIp9LIVtCRnRvDpi1U0urNQ8pyTgDFCsc_oMV_ErYDUwhl5dSoqW_xcCF-2jTfcASugBSb29knG7bA-EfFuCcEWUSmflX2niOUxookL3k9gPOIRtmO44g3ThuBUAnnzAyzkimy_iF9EcSfrhUIaSqk3l/s1564/IMG_20261006_201049.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/AVvXsEgMRCsNPBaQNZzrjMyNYkVPJSSbT4YzR64RAmh7DIp9LIVtCRnRvDpi1U0urNQ8pyTgDFCsc_oMV_ErYDUwhl5dSoqW_xcCF-2jTfcASugBSb29knG7bA-EfFuCcEWUSmflX2niOUxookL3k9gPOIRtmO44g3ThuBUAnnzAyzkimy_iF9EcSfrhUIaSqk3l/w400-h400/IMG_20261006_201049.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-36900512018835209442026-10-05T00:00:00.000+02:002026-10-05T19:27:49.613+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>45" Single Unders</li> <li>45" Lateral Hops</li> <li>45" Crunches Completi</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Deadlift</b>: 5-5-5-5-5 @80-85% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON</b><br /><b>E3MOM 12' di:</b> <br /><i>(completare il blocco entro il tempo, il resto e' recupero)</i> </p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>10 Chest To Bar Pull-Ups</li><li>10 Reverse Burpees</li><li>10 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>10 Pull-Ups</li><li>10 Reverse Burpees</li><li>10 Affondi alternati con disco @15/10 Kg. (33/22 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>15 Ring Rows</li><li>10 Burpees</li><li>10 Affondi alternati con disco @15/10 Kg. (33/22 lbs.)</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <b>3 giri di:</b><br /> <ul> <li>45" Hollow Kicks</li> <li>45" Plank Hold</li> <li>45" Flutter Kicks</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/AVvXsEg3Ol18or9kIsShjoYeFolJCA-Y66G1lm8aVUq6S0VE37ku8kBtMtlAvBn5O_sMF7A0ot9_lbWBg4WmE7xod5plferZ56D5zbU-QMyeJSZyNf5jnS1zbYs06ToyV1Pg3Wd0FiJK3SJrt09NO73XEM5AYp6-vb9YI0T3vPerslUmFrDm1_BqLAJnKz8V-zfQ/s1564/IMG_20261005_192250.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/AVvXsEg3Ol18or9kIsShjoYeFolJCA-Y66G1lm8aVUq6S0VE37ku8kBtMtlAvBn5O_sMF7A0ot9_lbWBg4WmE7xod5plferZ56D5zbU-QMyeJSZyNf5jnS1zbYs06ToyV1Pg3Wd0FiJK3SJrt09NO73XEM5AYp6-vb9YI0T3vPerslUmFrDm1_BqLAJnKz8V-zfQ/w400-h400/IMG_20261005_192250.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-28536530968602173462026-10-01T00:00:00.000+02:002026-10-01T20:28:53.601+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Burpees</li> <li>10 Jump Squats</li> <li>20 Crunches</li> <li>10 Roll-Ups</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Push Press</b>: 10-8-6-4-2 @75-80% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON</b><br /><b>LADDER 2-4-6-8-10-8-6-4-2 ripetizioni (TIME CAP 12') di:</b> </p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Thrusters @40/30 Kg. (90/65 lbs.)</li><li>Box Jumps @75/60 cm (30/24 in.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Thrusters @35/25 Kg. (75/55 lbs.)</li><li>Box Jumps @60/50 cm (24/21 in.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Thrusters @30/20 Kg. (65/45 lbs.)</li><li>Box Jumps @60/50 cm (24/21 in.)</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <b>3 giri di:</b><br /> <ul> <li>1' Plank Hold</li> <li>1' Leg Raises</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/AVvXsEjAMVBk3d048HvRBCbSj8Ritv1raRQrhl0EynoW9h2moU0Yv2EFz30d7NhFPIlRP-kSbbGvBriaCuHhE2lhr5JiL6N8wQqamqAFUwBUZO6b1sNWfN9ZB8SimJNMbmGcy1UdfYjkCzsMtTV4X_9WQYgqybzUgvr-tszzYi8teyTcdm4V9fVsGssDaSK27mfM/s1564/IMG_20261001_201039.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/AVvXsEjAMVBk3d048HvRBCbSj8Ritv1raRQrhl0EynoW9h2moU0Yv2EFz30d7NhFPIlRP-kSbbGvBriaCuHhE2lhr5JiL6N8wQqamqAFUwBUZO6b1sNWfN9ZB8SimJNMbmGcy1UdfYjkCzsMtTV4X_9WQYgqybzUgvr-tszzYi8teyTcdm4V9fVsGssDaSK27mfM/w400-h400/IMG_20261001_201039.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-86270792601563888812026-09-30T00:00:00.000+02:002026-09-30T19:07:50.637+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>20 Crunches</li> <li>10 Burpees</li><li>5 Inchworms</li></ul><div></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti si alternano un esercizio a testa)</b><br /> <b>AMRAP 20' di:</b><br /> <ul> <li>15 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)</li> <li>15 Jumping Lunges (Dx+Sx=1) </li> <li>15 Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.)</li> <li>15 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)</li> <li>20 Crossbody Toe Taps (Dx+Sx=1) </li> </ul> <div><br /></div> <b>CORE WORK</b><br /> <ul> <li>50 Leg Raises</li> <li>50 Star V-Ups</li> <li>50 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/AVvXsEh9kAHeZV823IKfrOiUWSj5mIFr0LCCikKDU7ewwyHAtWl2zLYlL24CqjONzi5lyYiDID0-t9iEAobH2nmSrh-iAAsAhR-PBiP7U1qyRmNzelldmUcj5jN27hUbYJurws6z9iBTce8EJg-myyme04PIy7CG6CBT7EErPJFzdBishyDj6A7z0UNUJa7E51mf/s1564/IMG_20260930_185006.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/AVvXsEh9kAHeZV823IKfrOiUWSj5mIFr0LCCikKDU7ewwyHAtWl2zLYlL24CqjONzi5lyYiDID0-t9iEAobH2nmSrh-iAAsAhR-PBiP7U1qyRmNzelldmUcj5jN27hUbYJurws6z9iBTce8EJg-myyme04PIy7CG6CBT7EErPJFzdBishyDj6A7z0UNUJa7E51mf/w400-h400/IMG_20260930_185006.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-2835416956259912682026-09-29T00:00:00.000+02:002026-09-29T20:24:36.616+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Clapping Jacks</li> <li>15 Inchworms</li> <li>20 Burpees</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Squat Cleans</b>: 10-8-6-4-2 @80-85% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON<br />LADDER (TIME CAP 10') di:</b></p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>12-8-4-8-12 Chest To Bar Pull-Ups</li><li>12-8-4-8-12 Inverted Burpees&nbsp;</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>12-8-4-8-12 Pull-Ups</li><li>12-8-4-8-12 Reverse Burpees</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>9-6-3-6-9 Ring Rows (x2)</li><li>9-6-3-6-9 Burpees</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <b>3 giri di:</b><br /> <ul> <li>30" Plank Hold</li> <li>30" Pinguini</li> <li>30" Crunches Completi</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCISIT0AU5Eors1wJVIRnh1FYZbUWwQ10Nj3cOo7yTagNMEnFx0lW4QbNDOrKRAIMe9bcAievXB2VSSu5s27V4CSlb_PILEdh-qHIMwqcPwwC9YOvrbLtILRHyGcFxOcLhvrMXJzLWcqqI-nmTMx0tylBKc_BCErk0wzYnClnNm_hkAtvTl9zL_rnnVO4w/s1564/IMG_20260929_201850.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/AVvXsEjCISIT0AU5Eors1wJVIRnh1FYZbUWwQ10Nj3cOo7yTagNMEnFx0lW4QbNDOrKRAIMe9bcAievXB2VSSu5s27V4CSlb_PILEdh-qHIMwqcPwwC9YOvrbLtILRHyGcFxOcLhvrMXJzLWcqqI-nmTMx0tylBKc_BCErk0wzYnClnNm_hkAtvTl9zL_rnnVO4w/w400-h400/IMG_20260929_201850.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-89970917371169828942026-09-28T00:00:00.000+02:002026-09-28T19:24:58.942+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Sprawls</li> <li>15 Rear Lunges</li> <li>20 Ground To Sky</li> <li>25 Single Unders</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Hang Power Clean</b>: 10-8-6-4-2 @75-80% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON<br />AMRAP 10' di:</b></p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>30 Double Unders</li><li>10 Kettlebell One Arm Push Presses (per braccio) @16/12 Kg. (35/26 lbs.)</li><li>10 Burpees</li><li>10 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>30 Single Unders (x3)</li><li>10 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.)</li><li>10 Burpees</li><li>10 Kettlebell American Swings @12/8 Kg. (26/18 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>30 Single Unders (x2)</li><li>10 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.)</li><li>10 Burpees</li><li>10 Kettlebell American Swings @12/8 Kg. (26/18 lbs.)</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <ul> <li>50 Scissors Kicks</li> <li>50 Crunches Completi</li> <li>50 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/AVvXsEg_kuonh4J8q4QjJiBfSIsV4Wud0C_MFzIU4O9KDJuWt78Cf8vmRplCT-d1hjceNkaOEp12tY5ziDYwFRi0NNlel54U7XYcYvG-ffqoaR3IMVfvsDJAksc82uSWew9qIxiWT7PQrisQ1uBET9ybX2P7BUmlS00Wm-chpokWRzSqIOd8bPm3Jgb_i-Omiljj/s1564/IMG_20260928_191937.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/AVvXsEg_kuonh4J8q4QjJiBfSIsV4Wud0C_MFzIU4O9KDJuWt78Cf8vmRplCT-d1hjceNkaOEp12tY5ziDYwFRi0NNlel54U7XYcYvG-ffqoaR3IMVfvsDJAksc82uSWew9qIxiWT7PQrisQ1uBET9ybX2P7BUmlS00Wm-chpokWRzSqIOd8bPm3Jgb_i-Omiljj/w400-h400/IMG_20260928_191937.jpg" width="400" /></a></div>Raffaelehttp://www.blogger.com/profile/01728730804979028649noreply@blogger.com0tag:blogger.com,1999:blog-3210336710553478209.post-2400657083589570652026-09-24T00:00:00.000+02:002026-09-24T13:47:58.019+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Inchworms</li> <li>15 Burpees</li> <li>20 Flutter Kicks</li> <li>25 Single Unders</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti si alternano un esercizio a testa)</b><br /> <b>8 giri (TIME CAP 24') di:</b><br /> <ul> <li>8 V Sit-Ups </li> <li>8 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)</li> <li>8 Deadlifts @100/50 Kg. (220/110 lbs.) OPPURE Squat Cleans @50/30 Kg. (110/65 lbs.)</li></ul><br /> <b>CORE WORK</b><br /> <b>4 giri di:</b><br /> <ul> <li>30" Leg Raises</li> <li>30" Reverse Sit-Ups</li> <li>30" Hollow Hold</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPD6RRYWVOQLKhun1oAwS_AXrsG7e9XytYdzcrF8ARukyNd3Wa3r9kobhYNi1bAnNoY4_a2NOGYQXSKVW7Djj-H8gsPfc5Lb01zzXfcsa7jAm87OLBHvcpQGuxwqlIkL-PnQ143g86rC0UUXUgbvDxl_9p3V7UZXs6WSmJIoL2xMvPZKwuaAESy-yvoOFi/s1564/IMG_20260924_134608.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/AVvXsEjPD6RRYWVOQLKhun1oAwS_AXrsG7e9XytYdzcrF8ARukyNd3Wa3r9kobhYNi1bAnNoY4_a2NOGYQXSKVW7Djj-H8gsPfc5Lb01zzXfcsa7jAm87OLBHvcpQGuxwqlIkL-PnQ143g86rC0UUXUgbvDxl_9p3V7UZXs6WSmJIoL2xMvPZKwuaAESy-yvoOFi/w400-h400/IMG_20260924_134608.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-81348500434740223922026-09-23T00:00:00.000+02:002026-09-23T19:05:21.585+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Clapping Jacks</li> <li>15 Jump Squats</li> <li>20 Single Unders</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti dividono le reps)</b><br /> <b>4 giri (TIME CAP 27') di:</b><br /> <ul> <li>14 Kettlebell One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)</li> <li>14 Thrusters @50/35 Kg. (110/75 lbs.)</li> <li>14 Affondi con bilanciere @50/35 Kg. (110/75 lbs.)</li> <li>14 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)</li><li>50 Air Squats su Medball </li> </ul> <div><br /></div> <b>CORE WORK</b><br /> <b>3 giri di:</b><br /> <ul> <li>1' Star V-Ups</li> <li>1' Russian Twists</li> <li>1' Crunches Completi</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/AVvXsEh_D8H8-scvF3q8tt2vJnwHeUHEVoo6G_5PzCzQWNvigebap1gyb_DLAdJnQG5Wbi2ZyqM-WeApvKxqK3VPnjU8sm0bXuanf-tQ3ejeLVX-XJgAatA3AxIC-IAsK-M1sZONu6PnrhQdk7SMsN59QGvf1TIF96SagfqosJZPo7M4L4DTCqwMW7EEjGZmH9kW/s1564/IMG_20260923_190310.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/AVvXsEh_D8H8-scvF3q8tt2vJnwHeUHEVoo6G_5PzCzQWNvigebap1gyb_DLAdJnQG5Wbi2ZyqM-WeApvKxqK3VPnjU8sm0bXuanf-tQ3ejeLVX-XJgAatA3AxIC-IAsK-M1sZONu6PnrhQdk7SMsN59QGvf1TIF96SagfqosJZPo7M4L4DTCqwMW7EEjGZmH9kW/w400-h400/IMG_20260923_190310.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-22018353632878240272026-09-22T00:00:00.000+02:002026-09-22T20:20:46.094+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Sit-Ups</li> <li>15 Lateral Hops</li> <li>20 Inchworms</li> <li>25 Leg Raises</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti si alternano un esercizio a testa)</b><br /> <b>AMRAP 20' di:</b><br /> <ul> <li>40 Double Unders </li> <li>15 Clusters @40/27,5 Kg. (90/60 lbs.)</li> <li>15 V Sit-Ups </li> <li>15 Deadlifts @40/27,5 Kg. (90/60 lbs.)</li> <li>15 Wall Balls Shots @10/6 Kg. (22/14 lbs.)</li> </ul> <div><br /></div> <b>CORE WORK</b><br /> <b>3 giri di:</b><br /> <ul> <li>1' Mountain Climbers</li> <li>1' Plank Hold</li> <li>1' Crunches Completi</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/AVvXsEgS1aLq0cnGu6dO9v7q_naszXtZfL4KeG-FMKov7zhwuM-XkaUI2EKHXDACJdih1bWsOdaRsCEGD4CbMJfYoo57BtXhkN9cyfXXlJwsxra9CfgRtBgt5GbR5qCBzfyhzKv72Tmec42bDSja-rmKBqVrbac4AvyTmTbz8XWJMUy2MvRGPUwaVxg2RfIMSufo/s1564/IMG_20260922_201549.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/AVvXsEgS1aLq0cnGu6dO9v7q_naszXtZfL4KeG-FMKov7zhwuM-XkaUI2EKHXDACJdih1bWsOdaRsCEGD4CbMJfYoo57BtXhkN9cyfXXlJwsxra9CfgRtBgt5GbR5qCBzfyhzKv72Tmec42bDSja-rmKBqVrbac4AvyTmTbz8XWJMUy2MvRGPUwaVxg2RfIMSufo/w400-h400/IMG_20260922_201549.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-78785760968415675432026-09-21T00:00:00.000+02:002026-09-21T19:27:47.818+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Jump Squats</li> <li>15 Lateral Hops</li> <li>20 Walking Lunges</li> <li>25 Crunches</li> </ul><div><br /></div> <p><b>STRENGTH</b><br /></p><ul><li><b>Back Squat</b>: 10-8-6-4-2 @75-80% 1RM (Pausa 90")</li></ul><p></p><div><br /></div> <p><b>METCON</b><br /><b>LADDER 1-2-3-4-5-6-7-8-9-10 ripetizioni (TIME CAP 10') di:</b> </p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)</li><li>Box Jumps Over @60/50 cm (24/21 in.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Kettlebell One Arm Snatches (per braccio) @12/8 Kg. (26/18 lbs.)</li><li>Box Step Over @60/50 cm (24/21 in.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Kettlebell One Arm Snatches (per braccio) @12/8 Kg. (26/18 lbs.)</li><li>Box Step-Up @60/50 cm (24/21 in.)</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <b>4 giri di:</b><br /> <ul> <li>45" Scissors Kicks</li> <li>45" Russian Twists</li> <li>45" Side Plank</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/AVvXsEh1RpTBGZr_jMAv3g85bySVafzE97wavnmiV5ZTOQA6DEu0A70efIdy6xgHsjqFYI-y3CWFPgmvnLmHCC2QbPiK3KO3ozcNkM-QVrmTfTE6TTHY_daoarI-Np7rvrl1Mh6PEDL9LEnmQwgS5ozYHOHiAMsSOPtNkBFg16t8ErAqtAu2RsxeKEjjbX1a8FHm/s1564/IMG_20260921_191947.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/AVvXsEh1RpTBGZr_jMAv3g85bySVafzE97wavnmiV5ZTOQA6DEu0A70efIdy6xgHsjqFYI-y3CWFPgmvnLmHCC2QbPiK3KO3ozcNkM-QVrmTfTE6TTHY_daoarI-Np7rvrl1Mh6PEDL9LEnmQwgS5ozYHOHiAMsSOPtNkBFg16t8ErAqtAu2RsxeKEjjbX1a8FHm/w400-h400/IMG_20260921_191947.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-88433181692155088642026-09-17T00:00:00.000+02:002026-09-17T19:54:57.629+02:00<p><b>WARM UP</b><br /><b>4 giri di:</b><br /></p><ul> <li>5 Inchworms</li> <li>10 Burpees</li><li>15 Jumping Jacks</li> <li>20 Rear Lunges</li> </ul><div><br /></div> <b>METCON</b><br /> <b>TEAM WOD (gli atleti si alternano un esercizio a testa)</b><br /> <b>AMRAP 20' di:</b><br /> <ul> <li>20 Wall Balls Shots @10/6 Kg. (22/14 lbs.)</li><li>15 Box Jumps @60/50 cm (24/21 in.)</li> <li>10 Front Squats @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>Leg Raises</li> <li>Flutter Kicks</li> </ul><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbfLVMqjtx0e_WsOmHj_E5zSEP2pmBNOaN4FN_Oeft0oQuDIWtXGsjcb_Y9yUVVstW8Qrpl5RdiTUsNBjtrYDiKU6y3revNaDmizqK-4KNFZFm5E6S3-AmRtNFkYrtiKzdM1LZr1ufH_PP9kSEieQfmjItkFLcMbs9m95p-53m4jVALvnwBVrSkepKmF7K/s1564/IMG_20260917_194418.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/AVvXsEgbfLVMqjtx0e_WsOmHj_E5zSEP2pmBNOaN4FN_Oeft0oQuDIWtXGsjcb_Y9yUVVstW8Qrpl5RdiTUsNBjtrYDiKU6y3revNaDmizqK-4KNFZFm5E6S3-AmRtNFkYrtiKzdM1LZr1ufH_PP9kSEieQfmjItkFLcMbs9m95p-53m4jVALvnwBVrSkepKmF7K/w400-h400/IMG_20260917_194418.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-14196842503182391572026-09-16T00:00:00.000+02:002026-09-16T19:22:12.557+02:00<p><b>WARM UP</b><br /><b>3 giri di:</b><br /></p><ul> <li>10 Inchworms</li> <li>15 Air Squats</li> <li>20 Walking Lunges</li> <li>25 Lateral Hops</li></ul> <p><b>METCON<br />LADDER&nbsp;10-20-30-40-50 ripetizioni&nbsp;(TIME CAP 27') di:</b></p> <table style="border-collapse: collapse; table-layout: fixed; width: 100%;"><tbody><tr> <th style="background: rgb(198, 40, 40); color: white; padding: 4px; width: 33%;">ROSSO</th> <th style="background: rgb(249, 168, 37); color: white; padding: 4px; width: 33%;">GIALLO</th> <th style="background: rgb(46, 125, 50); color: white; padding: 4px; width: 33%;">VERDE</th> </tr><tr> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Jumping Lunges (Dx+Sx=2) </li><li>V Sit-Ups </li><li>Clean &amp; Presses @40/27,5 Kg. (90/60 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Jumping Lunges (Dx+Sx=2) </li><li>V Sit-Ups </li><li>Clean &amp; Presses @35/25 Kg. (75/55 lbs.)</li></ul></td> <td style="border: 1px solid rgb(204, 204, 204); padding: 6px; vertical-align: top;"><ul><li>Jumping Lunges (Dx+Sx=2) </li><li>V Sit-Ups </li><li>Clean &amp; Presses @30/20 Kg. (65/45 lbs.)</li></ul></td> </tr></tbody></table><div><br /></div> <b>CORE WORK</b><br /> <b>TABATA (20" lavoro - 10" pausa x 8 giri)</b><br /> <ul> <li>Side Plank</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/AVvXsEieYouWGj7mg7iq2jrp8MhgkI0GpL-0Fu7r2g-dpGzAQ0ZF5wFS-MR1ToT87C2FYzJX8EMUKBk25nyWjYFNIoS4JfOE0M-5b3PAUGuWpJhcMgOnllc8rAleaqLCFkQ4knjpJmD38pIjvEvy_sWNyOc0pLRY76twGOBGBzBrKrWW_5yiBsL_r-NipcVNledu/s1564/IMG_20260916_191955.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/AVvXsEieYouWGj7mg7iq2jrp8MhgkI0GpL-0Fu7r2g-dpGzAQ0ZF5wFS-MR1ToT87C2FYzJX8EMUKBk25nyWjYFNIoS4JfOE0M-5b3PAUGuWpJhcMgOnllc8rAleaqLCFkQ4knjpJmD38pIjvEvy_sWNyOc0pLRY76twGOBGBzBrKrWW_5yiBsL_r-NipcVNledu/w400-h400/IMG_20260916_191955.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 44.3719437