Circuit Training 10.06.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
AMRAP 20' di:

• 10 Affondi (per gamba) con disco sopra testa @20/15 Kg. (45/33 lbs.)
• 10 Burpees
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 V Sit-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

6 giri di:

• 30" Flutter Kicks
  
• 30" Crunches Completi
  
• 30" Plank Hold

Circuit Training 09.06.2025

WARM UP
3 giri di:

• 10 Sit-Ups
  
• 15 Air Thrusters
  
• 20 Jumping Jacks
  

METCON
EMOM 20' (4 giri totali) di:

• Minuto 1: 8 Power Cleans @45/30 Kg. (100/65 lbs.)
• Minuto 2: 12 Toes To Bars
• Minuto 3: 8 Front Squats @45/30 Kg. (100/65 lbs.)
• Minuto 4: 12 Burpees
• Minuto 5: 30 Double Unders/Tuck Jumps

CORE WORK

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

• Wall V-Ups
• Crunches

Circuit Training 06.06.2025

WARM UP
4 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
• 10 Shoulder Taps
• 10 Air Thrusters

METCON
4 giri di (TIME CAP 16'):

• 10 KB RIGHT Arm Snatches@16/12 Kg. (53/35 lbs.)
• 10 Burpees
• 10 KB LEFT Arm Snatches@16/12 Kg. (53/35 lbs.)
• 30 Sit-Ups 
• 30 Air Squats

CORE WORK
3 giri di:

• 45" Crunches
• 45" Plank Hold
• 30" Double Unders

Circuit Training 05.06.2025

WARM UP
3 giri di:

• 25 Clapping Jacks
• 20 Russian Twists (Dx+Sx=1)
• 15 Push-Ups

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 15 Sprawls
• Minuto 2: 20 Ball OH Squats @15/10 Kg. (35/22 lbs.)
• Minuto 3: 25 Ball Slams @15/10 Kg. (35/22 lbs.)
• Minuto 4: 30 V Sit-Ups

CORE WORK

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

• Flutter Kicks
• Sit-Ups

Circuit Training 04.06.2025

WARM UP
3 giri di:

• 5 Inchworms
• 10 Push-Ups
• 15 Air Squats

METCON
TIME CAP 25'

• 100 Box Step Ups @60/50 cm. (24/20 in.)
• 100 KB Deadlifts @24/16 Kg. (53/35 lbs.)
• 100 Russian Twists (Dx+Sx=1)
• 100 Double Unders (x2 Singles)
• 50 Box Step Ups
• 50 KB Deadlifts
• 50 Russian Twists
• 50 Double Unders
• 25 Box Step Ups
• 25 KB Deadlifts
• 25 Russian Twists
• 25 Double Unders

CORE WORK

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

• Scissors Kicks
• Plank Hold

Circuit Training 03.06.2025

WARM UP
3 giri di:

• 20 Jumping Jacks
• 15 Crunches
• 10 Push-Ups

METCON
5 giri di (TIME CAP 20'):

• 10 Toes To Bars
• 15 Wall Ball Shots @10/6 kg. (22/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders

CORE WORK
4 giri di:

• 45" Crunches
• 45" Reverse Crunches
• 30" Plank Hold

Circuit Training 30.05.2025

WARM UP
3 giri di:

• 5 Burpees
  
• 10 Air Squats
  
• 15 Russian Twists (Dx+Sx=1)
  

METCON
4 giri di (TIME CAP 20'):

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

POI (senza pausa)

• 50 Push-Ups
• 50 Air Squats su Medball
  
• 50 Sit-Ups
• 100 Double Unders (250 Singles)

CORE WORK

4 giri di:

• 1' Crunches
• 1' Leg Raises
  
• 1' Plank Hold