Circuit Training 30.01.2026

WARM UP
3 giri:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 20 Crunches
  
• 30 Jumping Jacks

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 25 Sit-Ups/12 Toes To Bars
• Minuto 2: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 3: 10 KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
  
• Minuto 4: 25 Double Unders (x2 Singles)

CORE WORK

4 giri di:

• 20 Air Squats
• 15 Push-Ups
• 10 Mountain Climbers (Dx+Sx=1)

Circuit Training 29.01.2026

WARM UP
4 giri di:

• 30 Jumping Jacks
• 10 Sit-Ups
• 10 Hollow Rocks

METCON
AMRAP 18' di:

• 5 Push Presses @50/30 Kg. (110/65 lbs.) 
• 10 Toes To Bars
• 15 Push-Ups
  
• 20 Double Unders (x3 Singles)

CORE WORK

4 giri di:

• 30 Mountain Climbers (Dx+Sx=1)
• 20 Russian Twists (Dx+Sx=1)

Circuit Training 28.01.2026

WARM UP
3 giri di:

• 30" Rope Jumps
  
• 30" Shoulder Taps
• 30" Plank Hold

METCON

WOD "BLACKJACK" (TIME CAP 25')

• LADDER 20-1 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• LADDER 1-20 Toes To Bars

CORE WORK

5 giri di (30" lavoro-30" riposo):

• Hollow Kicks

Circuit Training 27.01.2026

WARM UP
3 giri di:

• 1' Single Unders
• 30" Shoulder Taps
• 30" Plank Hold

METCON
AMRAP 5' di:

• 5 Power Cleans @40/25 Kg. (90/55 lbs.) 
• 10 Push-Ups HR

2' RIPOSO 
AMRAP 5' di:

• 5 Power Cleans @40/25 Kg. (90/55 lbs.) 
• 10 Sit-Ups

2' RIPOSO
AMRAP 5' di:

• 5 Power Cleans @40/25 Kg. (90/55 lbs.) 
• 10 Air Squats

CORE WORK
3 giri di:

• 1' Russian Twists
• 1' Double Unders
• 1' Riposo

Circuit Training 26.01.2026

WARM UP
4 giri:

• 5 Jump Squats
  
• 10 Shoulder Taps (Dx+Sx=1)
  
• 15 Crunches
  

METCON
E3MOM di: (5 giri totali)

• 20 Affondi con disco @20/15 Kg. (45/33 lbs.)
• 20 KB SDHP @24/16 Kg, (53/35 lbs.)
• 20 Sit-Ups
• 20 Push-Ups HR

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

Circuit Training 23.01.2026

WARM UP
4 giri di:

• 10 Crunches
  
• 15 Glute Bridges
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON
EMOM 9' di:

• 5 Burpees
• 20 Double Unders (x2 Singles)
  

2' RIPOSO POI

EMOM 9' di:

• 5 Box Jump Overs @60/50 cm. (24/21 in.)
• 5 Strict Toes To Bars

CORE WORK

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

• V Sit-Ups
• Push-Ups

Circuit Training 22.01.2026

WARM UP
4 giri di:

• 20 Jumping Jacks
• 15 Sit-Ups
• 10 Hollow Rocks

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 10 Reverse Burpees
• Minuto 2: 10 KB One Arm Side Bent Over @24/16 Kg. (53/35 lbs.)
  
• Minuto 3: 10 Jumping Lunges (Dx+Sx=1)
• Minuto 4: 25 Sit-Ups

CORE WORK

4 giri di:

• 30 Mountain Climbers (Dx+Sx=1)
• 30 Russian Twists (Dx+Sx=1)