mercoledì 23 settembre 2026

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

martedì 22 settembre 2026

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

lunedì 21 settembre 2026

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

giovedì 17 settembre 2026

Circuit Training 17.09.2026

WARM UP
4 giri di:

  • 5 Inchworms
  • 10 Burpees
  • 15 Jumping Jacks
  • 20 Rear Lunges

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
AMRAP 20' di:
  • 20 Wall Balls Shots @10/6 Kg. (22/14 lbs.)
  • 15 Box Jumps @60/50 cm (24/21 in.)
  • 10 Front Squats @40/27,5 Kg. (90/60 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Leg Raises
  • Flutter Kicks

mercoledì 16 settembre 2026

Circuit Training 16.09.2026

WARM UP
3 giri di:

  • 10 Inchworms
  • 15 Air Squats
  • 20 Walking Lunges
  • 25 Lateral Hops

METCON
LADDER 10-20-30-40-50 ripetizioni (TIME CAP 27') di:

ROSSO GIALLO VERDE
  • Jumping Lunges (Dx+Sx=2)
  • V Sit-Ups
  • Clean & Presses @40/27,5 Kg. (90/60 lbs.)
  • Jumping Lunges (Dx+Sx=2)
  • V Sit-Ups
  • Clean & Presses @35/25 Kg. (75/55 lbs.)
  • Jumping Lunges (Dx+Sx=2)
  • V Sit-Ups
  • Clean & Presses @30/20 Kg. (65/45 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Side Plank
  • Pinguini


martedì 15 settembre 2026

Circuit Training 15.09.2026

WARM UP
4 giri di:

  • 10 Sit-Ups
  • 15 Crunches
  • 20 Air Squats
  • 25 Flutter Kicks

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 22' di:
  • 24 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
  • 24 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.)
  • 24 Clusters @40/27,5 Kg. (90/60 lbs.)
  • 30 Mountain Climbers (Dx+Sx=1)

CORE WORK
4 giri di:
  • 30" Scissors Kicks
  • 30" Star V-Ups
  • 30" Superman Hold
  • 30" Reverse Sit-Ups


lunedì 14 settembre 2026

Circuit Training 14.09.2026

WARM UP
3 giri di:

  • 10 Plank to Push-Ups
  • 15 Inchworms
  • 20 Flutter Kicks

STRENGTH

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


METCON
LADDER 18-15-12-9-6-3 ripetizioni (TIME CAP 10') di:

ROSSO GIALLO VERDE
  • Toes To Bars
  • Kettlebell American Swings @24/16 Kg. (53/35 lbs.)
  • Knees to Elbows
  • Kettlebell American Swings @16/12 Kg. (35/26 lbs.)
  • V Sit-Ups (x2)
  • Kettlebell American Swings @12/8 Kg. (26/18 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Crunches
  • Hollow Hold