Circuit Training 03.11.2026

WARM UP
4 giri di:

• 15 Air Squats
• 15 Plank Jacks
• 15 Clapping Jacks

METCON
AMRAP 20' di:

• 15 Burpees
• 15 Push-Ups HR
• 15 KB American Swings @24/16 Kg. (53/35 lbs.) @16/12 Kg. (35/26 lbs.) @12/8 Kg. (26/18 lbs.)
• 15 V Sit-Ups

CORE WORK
3 giri di:

• 45" Side Plank
• 45" Pinguini
• 45" V Sit-Ups
• 45" Recupero

Circuit Training 02.11.2026

WARM UP
4 giri di:

• 45" Rear Lunges
• 45" Plank to Push-Ups (Commandos)
• 45" Ground To Sky

STRENGTH

• Power Cleans: 5-5-5-5-5 @75-80% 1RM (Pausa 90")

METCON
"FRAN"
21-15-9 ripetizioni (TIME CAP 15') di:

ROSSO	GIALLO	VERDE
Pull-Ups Thrusters @42,5/30 Kg. (90/60 lbs.)	Banded Pull-Ups Thrusters @35/25 Kg. (75/55 lbs.)	Ring Rows Thrusters @30/20 Kg. (65/45 lbs.)

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

• Russian Twists
• Deadbugs

Circuit Training 30.10.2026

WARM UP
3 giri di:

• 5 Sprawls
• 10 Sit-Ups
• 15 Leg Raises

STRENGTH

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

METCON
E3MOM 9' di:
(completare il blocco entro il tempo, il resto e' recupero)

ROSSO	GIALLO	VERDE
15 Mountain Climbers (Dx+Sx=1) 12 Pull-Ups 8 Thrusters @50/35 Kg. (110/75 lbs.)	15 Mountain Climbers (Dx+Sx=1) 12 Banded Pull-Ups 8 Thrusters @40/30 Kg. (90/65 lbs.)	15 Mountain Climbers (Dx+Sx=1) 12 Ring Rows 8 Thrusters @35/25 Kg. (75/55 lbs.)

CORE WORK

• 50 Crunches Completi
• 50 V Sit-Ups
• 50 Double Unders

Circuit Training 29.10.2026

WARM UP
3 giri di:

• 25 Single Unders
• 10 Rear Lunges
• 5 Inchworms

METCON
TEAM WOD (gli atleti dividono le reps)
5 giri (TIME CAP 24') di:

• 24 Push-Ups HR
• 24 Air Squats su Medball
• 24 Burpee Box Jumps @60/50 cm (24/21 in.)

CORE WORK
3 giri di:

• 45" Superman
• 45" Deadbugs
• 45" V Sit-Ups
• 45" Flutter Kicks

Circuit Training 28.10.2026

WARM UP
3 giri di:

• 20 Walking Lunges
• 15 Crunches Completi
• 10 Plank to Push-Ups (Commandos)

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
6 giri (TIME CAP 27') di:

• 10 Front Squats @35/25 Kg. (75/55 lbs.)
• 10 Pull-Ups (x2 Ring Rows)
• 10 Burpees
• 15 Mountain Climbers (Dx+Sx=1)
• 15 Crossbody Toe Taps (Dx+Sx=1)

CORE WORK

• 100 V Sit-Ups
• 100 Flutter Kicks

Circuit Training 27.10.2026

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
• 15 Crunches Completi
• 10 Rear Lunges

STRENGTH

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

METCON
(ORE 13.00) AMRAP 9' di:

ROSSO	GIALLO	VERDE
5 KB One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.) 5 Toes To Bars 5 Clean & Presses @50/35 Kg. (110/75 lbs.)	5 KB One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.) 5 Knees To Elbows 5 Clean & Presses @40/27,5 Kg. (90/60 lbs.)	5 KB One Arm Bent Over Row (per braccio) @12/8 Kg. (26/18 lbs.) 5 V Sit-Ups 5 Clean & Presses @35/25 Kg. (75/55 lbs.)

(ORE 19.30) E2MOM 8' di:

ROSSO	GIALLO	VERDE
12 KB SDHP @32/24 Kg. (70/53 lbs.) 15 Diamond Push-Ups	12 KB SDHP @24/16 Kg. (53/35 lbs.) 15 Push-Ups	12 KB SDHP @16/12 Kg. (35/26 lbs.) 15 Girlie Push-Ups

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

• Russian Twists
• Deadbugs

Circuit Training 26.10.2026

WARM UP
4 giri di:

• 15 Ground To Sky
• 10 Roll-Ups
• 5 Push-Ups

STRENGTH

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

METCON
E3MOM 9' di:
(completare il blocco entro il tempo, il resto e' recupero)

ROSSO	GIALLO	VERDE
7 KB One Arm Clean & Presses (per braccio) @16/12 Kg. (35/26 lbs.) 10 Burpees 12 Box Jumps @60/50 cm (24/21 in.)	7 KB One Arm Clean & Presses (per braccio) @12/8 Kg. (26/18 lbs.) 10 Burpees 12 Box Jumps @60/50 cm (24/21 in.)	7 KB One Arm Clean & Presses (per braccio) @12/8 Kg. (26/18 lbs.) 10 Burpees 12 Box Jumps @60/50 cm (24/21 in.)

CORE WORK
3 giri di:

• 1' Double Unders
• 1' Scissors Kicks
• 1' V Sit-Ups