Circuit Training 06.10.2026

WARM UP
3 giri di:

• 30" Mountain Climbers (Dx+Sx=1)
• 30" Rear Lunges
• 30" Crunches Completi

STRENGTH

• Hang Power Clean: 10-8-6-4-2 @75-80% 1RM (Pausa 90")

METCON
AMRAP 9' di:

ROSSO	GIALLO	VERDE
5 Inverted Burpees 10 Pull-Ups 15 Kettlebell One Arm Bent Over Row (per braccio) @12/8 Kg. (26/18 lbs.) 20 Kettlebell One Arm Clean & Presses (10 per braccio) @12/8 Kg. (26/18 lbs.) 25 Kettlebell SDHP @12/8 Kg. (26/18 lbs.)	5 Inverted Burpees 10 Banded Pull-Ups 15 Kettlebell One Arm Bent Over Row (per braccio) @12/8 Kg. (26/18 lbs.) 20 Kettlebell One Arm Clean & Presses (10 per braccio) @12/8 Kg. (26/18 lbs.) 25 Kettlebell SDHP @12/8 Kg. (26/18 lbs.)	5 Inverted Burpees 20 Ring Rows 15 Kettlebell One Arm Bent Over Row (per braccio) @12/8 Kg. (26/18 lbs.) 10 Kettlebell One Arm Clean & Presses (5 per braccio) @12/8 Kg. (26/18 lbs.) 20 Kettlebell SDHP @12/8 Kg. (26/18 lbs.)

CORE WORK
4 giri di:

• 30" Superman
• 30" Leg Raises
• 30" Side Plank
• 30" Recupero

Circuit Training 05.10.2026

WARM UP
4 giri di:

• 45" Single Unders
• 45" Lateral Hops
• 45" Crunches Completi

STRENGTH

• Deadlift: 5-5-5-5-5 @80-85% 1RM (Pausa 90")

METCON
E3MOM 12' di:
(completare il blocco entro il tempo, il resto e' recupero)

ROSSO	GIALLO	VERDE
10 Chest To Bar Pull-Ups 10 Reverse Burpees 10 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)	10 Pull-Ups 10 Reverse Burpees 10 Affondi alternati con disco @15/10 Kg. (33/22 lbs.)	15 Ring Rows 10 Burpees 10 Affondi alternati con disco @15/10 Kg. (33/22 lbs.)

CORE WORK
3 giri di:

• 45" Hollow Kicks
• 45" Plank Hold
• 45" Flutter Kicks
• 45" Recupero

Circuit Training 01.10.2026

WARM UP
3 giri di:

• 10 Burpees
• 10 Jump Squats
• 20 Crunches
• 10 Roll-Ups

STRENGTH

• Push Press: 10-8-6-4-2 @75-80% 1RM (Pausa 90")

METCON
LADDER 2-4-6-8-10-8-6-4-2 ripetizioni (TIME CAP 12') di:

ROSSO	GIALLO	VERDE
Thrusters @40/30 Kg. (90/65 lbs.) Box Jumps @75/60 cm (30/24 in.)	Thrusters @35/25 Kg. (75/55 lbs.) Box Jumps @60/50 cm (24/21 in.)	Thrusters @30/20 Kg. (65/45 lbs.) Box Jumps @60/50 cm (24/21 in.)

CORE WORK
3 giri di:

• 1' Plank Hold
• 1' Leg Raises
• 1' Star V-Ups

Circuit Training 30.09.2026

WARM UP
3 giri di:

• 20 Crunches
• 10 Burpees
• 5 Inchworms

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
AMRAP 20' di:

• 15 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
• 15 Jumping Lunges (Dx+Sx=1)
• 15 Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.)
• 15 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)
• 20 Crossbody Toe Taps (Dx+Sx=1)

CORE WORK

• 50 Leg Raises
• 50 Star V-Ups
• 50 V Sit-Ups

Circuit Training 29.09.2026

WARM UP
3 giri di:

• 10 Clapping Jacks
• 15 Inchworms
• 20 Burpees

STRENGTH

• Squat Cleans: 10-8-6-4-2 @80-85% 1RM (Pausa 90")

METCON
LADDER (TIME CAP 10') di:

ROSSO	GIALLO	VERDE
12-8-4-8-12 Chest To Bar Pull-Ups 12-8-4-8-12 Inverted Burpees	12-8-4-8-12 Pull-Ups 12-8-4-8-12 Reverse Burpees	9-6-3-6-9 Ring Rows (x2) 9-6-3-6-9 Burpees

CORE WORK
3 giri di:

• 30" Plank Hold
• 30" Pinguini
• 30" Crunches Completi

Circuit Training 28.09.2026

WARM UP
3 giri di:

• 10 Sprawls
• 15 Rear Lunges
• 20 Ground To Sky
• 25 Single Unders

STRENGTH

• Hang Power Clean: 10-8-6-4-2 @75-80% 1RM (Pausa 90")

METCON
AMRAP 10' di:

ROSSO	GIALLO	VERDE
30 Double Unders 10 Kettlebell One Arm Push Presses (per braccio) @16/12 Kg. (35/26 lbs.) 10 Burpees 10 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)	30 Single Unders (x3) 10 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.) 10 Burpees 10 Kettlebell American Swings @12/8 Kg. (26/18 lbs.)	30 Single Unders (x2) 10 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.) 10 Burpees 10 Kettlebell American Swings @12/8 Kg. (26/18 lbs.)

CORE WORK

• 50 Scissors Kicks
• 50 Crunches Completi
• 50 Sit-Ups

Circuit Training 24.09.2026

WARM UP
3 giri di:

• 10 Inchworms
• 15 Burpees
• 20 Flutter Kicks
• 25 Single Unders

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
8 giri (TIME CAP 24') di:

• 8 V Sit-Ups
• 8 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 8 Deadlifts @100/50 Kg. (220/110 lbs.) OPPURE Squat Cleans @50/30 Kg. (110/65 lbs.)

CORE WORK
4 giri di:

• 30" Leg Raises
• 30" Reverse Sit-Ups
• 30" Hollow Hold