Circuit Training 31.03.2026

WARM UP
3 giri di:

• 15 Air Squats
  
• 15 Leg Raises
  
• 15 Shoulder Taps
  

METCON
AMRAP 18' di:

• 1 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)
• 1 Burpee 
• 1 KB American Swing @24/16 Kg. (53/35 lbs.)

a ogni giro aggiungere una ripetizione per esercizio.

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

• Plank Hold
• Crunches
• Double Unders

Circuit Training 30.03.2026

WARM UP

3 giri di:

• 15 Jumping Jacks
• 15 Crunches
• 15 Shoulder Taps

METCON

6 giri di (TIME CAP 25'):

• 10 Sprawls
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 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 26.03.2026

WARM UP
3 giri di:

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

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 25' di:

• 30 Double Unders (x3 Singles)
  
• 25 Sit-Ups
• 20 Push-Ups
• 15 Box Jumps @60/50 cm. (24/21 in.)
  
• 10 Burpees

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

• Crunches
  
• Penguins

Circuit Training 24.03.2026

WARM UP
4 giri di:

• 10 Air Squats
• 10 Affondi Laterali Alternati
• 10 Superman
• 10 Mountain Climbers (Dx+Sx=1)
  

METCON
50-40-30-20-10 ripetizioni di:

• Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• KB SDHP @24/16 Kg. (53/35 lbs.)
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

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

• Hollow Hold
• Crunches

Circuit Training 23.03.2026

WARM UP
4 giri di:

• 5 Sprawls
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
EMOM 20' di:

• 5 Toes To Bars (SUB 10 V Sit-Ups)
• 10 Push-Ups HR
  
• 15 Air Squats

CORE WORK
3 giri di:

• 30 V Sit-Ups
• 30 Crunches
• 30 Double Unders

Circuit Training 20.03.2026

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
18-12-6-12-18 ripetizioni di (TIME CAP 20'):

• DB Push Presses @12/8 Kg. (26/18 lbs.)
  
• Burpees
• Sit-Ups
• DB Alt. Lunges @12/8 Kg. (26/18 lbs.)

CORE WORK

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

• Alt. Star Sit-Ups
  
• Mountain Climbers

Circuit Training 19.03.2026

WARM UP
3 giri (Dx+Sx=1):

• 10 Shoulder Taps
• 10 Russian Twists
• 10 Mountain Climbers
  

METCON
4 giri (TIME CAP 25'):

• 20 Burpees 
• 25 Sit-Ups 
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 35 Double Unders (90 Singles)

CORE WORK

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

• Hollow Kicks
• Superman Hold