Circuit Training 21.05.2026

WARM UP
4 giri:

• 10 Leg Raises
• 10 Shoulder Taps (Dx+Sx=1)
• 15 Lateral Lunges

METCON
3 giri (TIME CAP 25'):

• 50 Box Jumps Over @60/50 cm (24/21 in.)
• 40 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 30 Sprawls
• 20 Hang Power Cleans @40/30 Kg. (90/65 lbs.)
• 10 Thrusters @40/30 Kg. (90/65 lbs.)

CORE WORK

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

• Reverse Sit-Ups
• Side Plank

Circuit Training 20.05.2026

WARM UP
3 giri:

• 5 Sprawls
• 15 Air Squats
• 25 Crunches

METCON
AMRAP 25':

• 20 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)
• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Pull-Ups/20 Ring Rows
• 10 Burpees
• 10 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)

CORE WORK

5 giri:

• 30" Scissors Kicks
• 30" Leg Raises
• 30" Riposo

Circuit Training 19.05.2026

WARM UP
3 giri:

• 20 Sprawls
• 15 Air Squats
• 10 Jumping Jacks

METCON
AMRAP 20':

LADDER (+2 reps a giro): 

• 2 Mountain Climbers (Dx+Sx=1)
• 2 Clusters @40/27,5 Kg. (90/60 lbs.)
• 2 Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)
• 2 Toes To Bars
• 2 Push-Ups

CORE WORK

4 giri:

• 20 V Sit-Ups
• 20 Russian Twists (Dx+Sx=1)
• 20 Double Unders (x3 Singles)

Circuit Training 18.05.2026

WARM UP
4 giri:

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

STRENGTH

• Back Squat: 5-5-3-3-2-2 (Pausa 90")

METCON
3 giri (TIME CAP 15'):

• 15 Clusters @40/27,5 Kg. (90/60 lbs.)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Sprawls

CORE WORK

5 giri:

• 1' Reverse Sit-Ups
• 1' Crunches Completi
• 1' Side Plank

Circuit Training 15.05.2026

WARM UP
4 giri:

• 30 Single Unders
• 20 Plank Jacks
• 10 Commandos

METCON
AMRAP 25':

• 10 Reverse Burpees
• 15 Hang Power Cleans @40/30 Kg. (90/65 lbs.)
• 20 Kettlebell One Arm Bent Over Rows (10 per braccio) @16/12 Kg. (35/26 lbs.)
• 25 Jumping Lunges (Dx+Sx=1)

CORE WORK

4 giri:

• 1' Plank Hold
• 1' Sit-Ups
• 30" Riposo

Circuit Training 14.05.2026

WARM UP
4 giri:

• 15 Plank to Push-Ups
• 15 Rear Lunges
• 10 Crunches Completi

STRENGTH

• Front Squat: 5x5 (Pausa 90")

METCON
EMOM 12':

• Min 1: 10 Thrusters @40/30 Kg. (90/65 lbs.)
• Min 2: 15 Ball Slams @15/10 Kg. (33/22 lbs.)

CORE WORK

4 giri:

• 1' Leg Raises
• 1' Sit-Ups
• 30" Riposo

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