Circuit Training 09.09.2026

WARM UP
4 giri di:

• 10 Ground To Sky
• 15 Lateral Lunges
• 20 Sit-Ups
• 25 Plank to Push-Ups (Commandos)

STRENGTH

• Clean & Presses: 3-3-3-3-3 @70-75% 1RM (Pausa 90")

METCON
E2MOM 12' di:
(completare il blocco entro il tempo, il resto è recupero)

• 6 Thrusters @50/35 Kg. (110/75 lbs.)
• 10 Burpees Over The Bar

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

• Crunches Completi
• Star V-Ups

Circuit Training 08.09.2026

WARM UP
4 giri di:

• 10 Air Squats
• 15 Ground To Sky
• 20 Burpees

METCON
AMRAP 20' di:

• 20 Kettlebell One Arm Clean & Presses @16/12 Kg. (35/26 lbs.)
• 30 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)
• 40 Sprawls

CORE WORK

• 50 Crunches Completi
• 50 Pinguini
• 50 Leg Raises

Circuit Training 07.09.2026

WARM UP
4 giri di:

• 10 Leg Raises
• 15 Sit-Ups
• 20 Walking Lunges
• 25 Crunches

METCON
AMRAP 20' di:

• 40 Air Squats su Medball
• 30 Reverse Burpees
• 20 Box Jumps Over @60/50 cm (24/21 in.)

CORE WORK
4 giri di:

• 30" Side Plank
• 30" Star V-Ups
• 30" Pinguini

Circuit Training 03.09.2026

WARM UP
3 giri di:

• 10 Sit-Ups
• 15 Leg Raises
• 20 Plank to Push-Ups (Commandos)
• 25 Air Squats

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

• 12 Pull-Ups
• 12 Inverted Burpees
• 40 Double Unders (x3 Singles)

CORE WORK
4 giri di:

• 30" Pinguini
• 30" V Sit-Ups
• 30" Russian Twists
• 30" Recupero

Circuit Training 01.09.2026

WARM UP
3 giri di:

• 10 Sprawls
• 15 Leg Raises
• 20 Plank to Push-Ups (Commandos)
• 25 Sit-Ups

METCON
2 giri (TIME CAP 20') di:

• 40 Crossbody Toe Taps (Dx+Sx=1)
• 30 Deadlifts @40/27,5 Kg. (90/60 lbs.)
• 20 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 10 Clusters @40/27,5 Kg. (90/60 lbs.)

CORE WORK
4 giri di:

• 30" Side Plank
• 30" Hollow Kicks
• 30" Pinguini
• 30" Recupero

Circuit Training 31.08.2026

WARM UP
3 giri di:

• 10 Roll-Ups
• 15 Crunches Completi
• 20 Air Squats
• 25 Lateral Hops

METCON
AMRAP 20' di:

• 20 V Sit-Ups
• 15 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Burpees OTB

CORE WORK
3 giri di:

• 45" Superman
• 45" Leg Raises
• 45" Hollow Kicks

Circuit Training 31.07.2026

WARM UP
4 giri di:

• 10 Crunches
• 15 Plank Jacks
• 20 Leg Raises

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

• 15 Jumping Lunges (Dx+Sx=1)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Mountain Climbers (Dx+Sx=1)

CORE WORK
3 giri di:

• 1' Side Plank
• 1' Sit-Ups
• 1' Deadbugs
• 1' Recupero