Circuit Training 31.10.2025

WARM UP
TABATA (20" lavoro - 10" pausa x 8 giri)

• Skip Alto
  
• Calciata dietro
  

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 6 Squat Cleans
  
• Minuto 2: 8 Toes To Bars
  
• Minuto 3: 10 Burpees
  
• Minuto 4: 12 KB American Swings @24/16 Kg. (53/35 lbs.)
  

RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 45/27,5 Kg. (100/60 lbs.)
BEGINNER = 40/25 Kg. (90/55 lbs.)

 

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Alt. Star V-Ups
  
• Mountain Climbers

Circuit Training 30.10.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Reverse Sit-Ups
  
• 20 Jumping Jacks

METCON
TIME CAP 20':

• 50 Air Squats
• 30 Sit-Ups
  
• 5 giri di:
  • 10 Burpees
  • 20 Alt. Lunges
    
  • 30 Hollow Kicks
    
• 30 Sit-Ups
• 50 Air Squats

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Flutter Kicks
• Plank Hold

Circuit Training 29.10.2025

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
• 15 Shoulder Taps
  

METCON 

AMRAP 20' di:

• 15 KB American Swings
  
• 15 Burpees 
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 KB SDHP
• 15 Hollow Kicks
• 15 Crossbody Toe Touches (Dx+Sx=1)
  

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/26 lbs.)

 

CORE WORK

4 giri  (45" lavoro - 15" pausa) di:

• Plank Hold
• Crunches

Circuit Training 28.10.2025

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
  
• 15 Shoulder Taps

METCON
5 giri di (TIME CAP 20'):

• 10 Burpees
  
• 15 Box Jumps @60/50 cm. (24/21 in.)
  
• 20 V Sit-Ups
  
• 25 Crossboby Toe Taps (Dx+Sx=1)
  

CORE WORK

4 giri (45" ON - 15" OFF) di:

• Plank Hold
• Russian Twists

Circuit Training 27.10.2025

WARM UP
4 giri:

• 1' Crunches
  
• 1' Alt. Leg Raises
  
• 30" Plank Hold
  

METCON
AMRAP 18' di:

• 6 KB One Arm Complex (3 per braccio) @16/12 Kg. (35/26 lbs.)
  
• 12 Hollow Kicks
• 18 Double Unders/ Tuck Jumps
  

1 KB COMPLEX = Clean + Press + OH Rear Lunge Dx + OH Rear Lunge Sx

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Flutter Kicks
• Sit-Ups

Circuit Training 24.10.2025

WARM UP
4 giri:

• 5 Inchworms
• 10 Reverse Sit-Ups
• 15 Jumping Jacks

METCON
E2MOM
10 giri (totale 20'):

• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.) dal 6°giro 10 Wall Ball Shots
  
• 15 Sit-Ups
• Max Cal. SKY ERG/ASSAULT BIKE

Il punteggio è dato dalla somma delle calorie.

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Sit-Ups
• Side Plank Hold

Circuit Training 23.10.2025

WARM UP
4 giri di:

• 12 Shoulder Taps
• 8 Glute Bridges
• 4 Sprawls

METCON
"CHIEF"
5 giri (1' pausa tra i round)
AMRAP 3' di:

• 3 Power Cleans @60/40 Kg. (135/90 lbs.)
  
• 6 Push-Ups
• 9 Air Squats
  

CORE WORK

3 giri di:

• 30 Double Unders
• 30 Alt. Leg Raises
• 30 Crunches