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

Circuit Training 23.09.2026

WARM UP
3 giri di:

• 10 Clapping Jacks
• 15 Jump Squats
• 20 Single Unders

METCON
TEAM WOD (gli atleti dividono le reps)
4 giri (TIME CAP 27') di:

• 14 Kettlebell One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)
• 14 Thrusters @50/35 Kg. (110/75 lbs.)
• 14 Affondi con bilanciere @50/35 Kg. (110/75 lbs.)
• 14 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 50 Air Squats su Medball

CORE WORK
3 giri di:

• 1' Star V-Ups
• 1' Russian Twists
• 1' Crunches Completi
• 1' Recupero

Circuit Training 22.09.2026

WARM UP
3 giri di:

• 10 Sit-Ups
• 15 Lateral Hops
• 20 Inchworms
• 25 Leg Raises

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

• 40 Double Unders
• 15 Clusters @40/27,5 Kg. (90/60 lbs.)
• 15 V Sit-Ups
• 15 Deadlifts @40/27,5 Kg. (90/60 lbs.)
• 15 Wall Balls Shots @10/6 Kg. (22/14 lbs.)

CORE WORK
3 giri di:

• 1' Mountain Climbers
• 1' Plank Hold
• 1' Crunches Completi
• 1' Recupero

Circuit Training 21.09.2026

WARM UP
3 giri di:

• 10 Jump Squats
• 15 Lateral Hops
• 20 Walking Lunges
• 25 Crunches

STRENGTH

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

METCON
LADDER 1-2-3-4-5-6-7-8-9-10 ripetizioni (TIME CAP 10') di:

ROSSO	GIALLO	VERDE
Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.) Box Jumps Over @60/50 cm (24/21 in.)	Kettlebell One Arm Snatches (per braccio) @12/8 Kg. (26/18 lbs.) Box Step Over @60/50 cm (24/21 in.)	Kettlebell One Arm Snatches (per braccio) @12/8 Kg. (26/18 lbs.) Box Step-Up @60/50 cm (24/21 in.)

CORE WORK
4 giri di:

• 45" Scissors Kicks
• 45" Russian Twists
• 45" Side Plank
• 45" Recupero