MONICA

week 1
DAY	MAIN EXERCISE OF THE DAY	WEIGHT	ASSISTANCE EXERCISE	STRENGHT EXERCISE	CIRCUIT	CARDIO	NOTE
1
	Kettlebell Swing	8		OA Push Press ‘ 8×3 ( 8kg )	1’corda + 10 american swing x 4
	1+1+1+1			Goblet Squat 8×3 (8kg )
				crunch addome 20×3	(8 kg )
2
	Kettlebell Swing	8		OA Clean and Press 8×3 (8kg )		1′ corda x 4 round rest 1 min
	1+1+1+1+			Release Push up 8×3
				addome leg raise 10×3
3
	Kettlebell Swing	8		Double Push press 8×3 ( 8kg )	1′ corda + 10 american swing + 5 jump squat x 4
	1+1+1+1+1+1			Double kettlebell Row 8×3 ( 8 kg )
				plank isometrica 45″x2 rest 45″	(8 kg )
week 2
DAY	MAIN EXERCISE OF THE DAY	WEIGHT	ASSISTANCE EXERCISE	STRENGHT EXERCISE	CIRCUIT	CARDIO	NOTE
1
	Kettlebell Swing	8		OA Push Press ‘ 10×3 ( 8kg )	1’corda + 10 american swing x 5
	1.30″+1.30″+1.30″			Goblet Squat 10×3 (8kg )
				crunch addome 20×3	(8 kg )
2
	Kettlebell Swing	8		OA Clean and Press 10×3 (8kg )		1′ corda x 5 round rest 1 min
	1+1+1+1+1			Release Push up 10×3
				addome leg raise 10×3
3
	Kettlebell Swing	8		Double Push press 10×4 ( 8kg )	1′ corda + 10 american swing + 510 jump squat x 4
	1.30″+1.30″+1.30″+1.30″			Double kettlebell Row 10×4 ( 8 kg )
				plank isometrica 45″x2 rest 45″	(8 kg )
week 3
DAY	MAIN EXERCISE OF THE DAY	WEIGHT	ASSISTANCE EXERCISE	STRENGHT EXERCISE	CIRCUIT	CARDIO	NOTE
1
	Kettlebell Swing	8		OA Push Press ‘ 12×3 ( 8kg )	1’corda + 15 american swing + 10 jump squat x 5
	2″+2″+2″			Goblet Squat f 2″ 10×3 (8kg )
				crunch addome 25×3	(8 kg )
2
	Kettlebell Swing	16		OA Clean and Press 12×3 (8kg )		1’30” corda x 4 round rest 1 min
	1+1+1+1+1			Release Push up 12×3
				addome leg raise 15×3
3
	Kettlebell Swing	8		Double Push press 12×4 ( 8kg )	1′ corda + 15 kettlebell swing + 20 shoulder tap x 5
	2’30” ( 2 min rest ) + 2’30”			Double kettlebell Row 10×4 ( 8 kg )
				plank isometrica 60″x2 rest 45″	(8 kg )
week 4
DAY	MAIN EXERCISE OF THE DAY	WEIGHT	ASSISTANCE EXERCISE	STRENGHT EXERCISE	CIRCUIT	CARDIO	NOTE
1
	Kettlebell Swing	8		OA Push Press 2’+2′	10 kettlebell swing -10 kettlebell american swing –
	3′			Goblet Squat 1’+1’+1′	10 jumping jack x 5 set
				crunch addome 12×3	(8 kg )
2
	Kettlebell Swing	8		OA Clean and Press 12×3 (8kg )		5 minuti step up
	2′ (2′) 2			Release Push up 12×3
				addome leg raise 15×3
3
	Kettlebell Swing	8		Double Push press 2’+2′ ( 8kg )	corda 30″ on x 8 round rest 30″
	4′			Double kettlebell Row 1’+1′
				plank isometrica 60″x2 rest 45″	(8 kg )
week 5
DAY	MAIN EXERCISE OF THE DAY	WEIGHT	ASSISTANCE EXERCISE	STRENGHT EXERCISE	CIRCUIT	CARDIO	NOTE
1
	Kettlebell Swing	8		OA Push Press 2’30″+2’30”	10 kettlebell swing -10 kettlebell american swing –
	2’30” ( 2′ ) + 2’30” ( 2′ ) + 2’30”			Goblet Squat 2′	10 jumping jack x 5 set
				crunch addome 12×3	(8 kg )
2
	Kettlebell Swing	8		OA Clean and Press 15×3 (8kg )		5 minuti step up
	3′ (2′) 3′			Release Push up 1’+1′
				addome leg raise 15×3
3
	Kettlebell Swing	8		OA Push Press 2’30″+2’30”	corda 30″ on x 10 round rest 30″
	5′			Double kettlebell Row 1’+1′
				plank isometrica 2 set x max	(8 kg )
week 6
DAY	MAIN EXERCISE OF THE DAY	WEIGHT	ASSISTANCE EXERCISE	STRENGHT EXERCISE	CIRCUIT	CARDIO	NOTE
1
	Kettlebell Swing	8		OA Push Press 2′(2′)2′	Ladder 50-10 jump rope — 10-50 jump squat
	1’+1’+1’+1’+1′			Goblet Squat 2′
				crunch addome 12×3
2
	Kettlebell Swing	8		OA Clean and Press 15×3 (8kg )		5 minuti step up
	3′ ( 2 ) 2′ + 1′			Release Push up 2′ Amrap
				addome leg raise 15×3,
3
	Kettlebell Swing	8		OA Push Press 2′(2′)2′	5 minuti accumulo volume Salto corda
	5′			Double kettlebell Row 1’+1′
				plank isometrica 2 set x max
week 7
DAY	MAIN EXERCISE OF THE DAY	WEIGHT	ASSISTANCE EXERCISE	STRENGHT EXERCISE	CIRCUIT	CARDIO	NOTE
1
	Kettlebell Swing	8		OA Push Press 2.30″‘(2’)2.30″	50 jump rope – 20 jump squat – 50 jump rope – 15
	2’+1’+2′			Goblet Squat 2’+1′	jump squat – 50 jump rope – 10 jump squat – 50 jump
				crunch addome 12×3	rope – 5 jump squat
2
	Kettlebell Swing	8		OA Clean and Press 20×2 (8kg )		5 minuti step up
	3′ ( 2 ) 2′ + 1′			Release Push up 3′ Amrap
				addome leg raise 15×3
3
	Kettlebell Swing	8		OA Push Press 2.30″‘(2’)2.30″	5 minuti accumulo volume Salto corda
	5′			Double kettlebell Row 2′ Amrap
				plank isometrica 2 set x max
week 8
DAY	MAIN EXERCISE OF THE DAY	WEIGHT	ASSISTANCE EXERCISE	STRENGHT EXERCISE	CIRCUIT	CARDIO	NOTE
1
	Kettlebell Swing	8		OA Push Press 3′(2′)3′	50 jump rope – 20 jump squat – 50 jump rope – 15
	3′(3′) 2′(2′) 1′			double kettlebell front squat 8×4	jump squat – 50 jump rope – 10 jump squat – 50 jump
				crunch addome 12×3	rope – 5 jump squat
2
	Kettlebell Swing	8		double clean and press 8×3		5 minuti step up
	5′ max rep possibili			Release Push up 4′ Amrap
				addome leg raise 15×3
3
	Kettlebell Swing	8		Oa push press ( cambio libero ) 8′	5 minuti accumulo volume Salto corda
	1 set unbroken 100 rp			Double kettlebell Row 3′ Amrap
				plank isometrica 2 set x max