Circuit Training 12.05.2026

WARM UP
4 giri:

• 5 Sprawls
• 15 Crunches
• 25 Lateral Hops

STRENGTH

• Deadlift: 5x3 (Pausa 90")

METCON
5 giri (TIME CAP 15'):

• 5 Deadlifts @75/45 Kg. (165/100 lbs.)
• 10 Toes To Bars
• 20 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.)

CORE WORK

3 giri:

• 1' Mountain Climbers
• 1' Scissors Kicks
• 1' Leg Raises

Circuit Training 11.05.2026

WARM UP
4 giri:

• 15 Inchworms
• 10 Sit-Ups
• 5 Roll-Ups

STRENGTH

• Push Press 5x3 (Pausa 90")

METCON
AMRAP 15':

• 20 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 15 Hang Power Cleans @35/25 Kg, (75/55 lbs.)
• 10 Box Jumps @60/50 cm (24/21 in.)

CORE WORK

3 giri:

• 1' Side Plank
• 1' Pinguini
• 30" Riposo

Circuit Training 08.05.2026

WARM UP
4 giri:

• 5 Burpees
• 10 Plank to Push-Ups
• 15 Jump Squats

METCON
5 giri (TIME CAP 25'):

• 5 Pull-Ups
• 10 KB Snatches (per braccio) @16/12 Kg. (53/35 lbs.)
• 15 Push-Ups
  
• 20 Double Unders (x3 Singles)

CORE WORK

4 giri:

• 1' Crunches
• 1' Mountain Climbers
• 30" Riposo

Circuit Training 07.05.2026

WARM UP
3 giri:

• 20 Plank Jacks
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 Sit-Ups
  

METCON
AMRAP 15':

• 1 Front Squats @50/30 Kg. (110/65 lbs.) (+1 rip. per ogni giro completato)
• 2 KB American Swings @24/16 Kg. (53/35 lbs.) (+2 rip.)
• 3 Push-Ups HR (+3 rip.)
• 4 Sit-Ups (+4 rip.)
• 5 Double Unders (+5 rip.)

CORE WORK

4 giri:

• 45" Plank Hold
  
• 45" Russian Twists
  
• 45" Air Squats

Circuit Training 06.05.2026

WARM UP
4 giri:

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

METCON
5 giri (TIME CAP 20'):

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

CORE WORK

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

• Plank Hold
• Pinguini

Circuit Training 05.05.2026

WARM UP
3 giri:

• 30 Lateral Hops
  
• 20 Leg Raises
  
• 10 Mountain Climbers (Dx+Sx=1)

METCON

AMRAP 15':

• 5 Pull-Ups
• 7 Push-Ups HR
  
• 9 Sit-Ups 
• * Push Press @50/25 Kg. (110/55 lbs.)

* Ogni giro aggiungere un Push Press. Per esempio: il primo giro fare 1 Push Press, il secondo giro 2 Push Presses e così via.

CORE WORK

3 giri:

• 1' Russian Twists
  
• 1' Reverse Sit-Ups
• 1' Plank Hold

Circuit Training 04.05.2026

WARM UP
4 giri di:

• 5 Inchworms
  
• 10 Reverse Sit-Ups
  
• 15 Jumping Jacks
  

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
4 giri di (TIME CAP 25'):

• 30 Burpees
• 40 V Sit-Ups
• 50 Double Unders
• 60 mt. Affondi con 2 KB @16/12 Kg. (35/27 lbs.)

CORE WORK

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

• Superman Hold
• V Sit-Ups