Circuit Training 31.08.2026

WARM UP
3 giri di:

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

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
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

Circuit Training 30.07.2026

WARM UP
4 giri di:

• 10 Leg Raises
• 15 Single Unders
• 20 Lateral Lunges

STRENGTH

• Hang Power Cleans: 10-8-6-4-2 70-75% 1RM (Pausa 90")

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

• 10 Burpees
• 8 Toes To Bars

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

• V Sit-Ups
• Russian Twists

Circuit Training 29.07.2026

WARM UP
3 giri di:

• 10 Lateral Lunges
• 15 Plank Jacks
• 20 Leg Raises
• 25 Flutter Kicks

METCON
AMRAP 20' di:

• 10 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 10 Kettlebell One Arm Push Presses (per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Burpees

CORE WORK
4 giri di:

• 45" Sit-Ups
• 45" Side Plank
• 45" Superman Hold

Circuit Training 28.07.2026

WARM UP
3 giri di:

• 10 Burpees
• 15 Air Squats
• 20 Lateral Hops

METCON
4 giri (TIME CAP 20') di:

• 20 V Sit-Ups
• 15 Hang Power Cleans @35/25 Kg. (75/55 lbs.)
• 10 Affondi con bilanciere @35/25 Kg. (75/55 lbs.) (Dx+Sx=1)

CORE WORK

• 50 Superman
• 50 Deadbugs
• 50 Russian Twists (Dx+Sx=1)

Circuit Training 24.07.2026

WARM UP
3 giri di:

• 10 Roll-Ups
• 15 Mountain Climbers (Dx+Sx=1)
• 20 Crunches
• 25 Flutter Kicks

METCON
AMRAP 20' di:

• 10 Inverted Burpees
• 15 Box Jumps Over @60/50 cm (24/21 in.)
• 20 Sit-Ups

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

• Single Unders
• Star V-Ups

Circuit Training 22.07.2026

WARM UP
4 giri di:

• 5 Inchworms
• 10 Rear Lunges
• 15 Plank to Push-Ups (Commandos)
• 20 Mountain Climbers (Dx+Sx=1)

METCON
E2MOM 28' di:
(completare il blocco entro il tempo, il resto è recupero)

• 5 Front Squats @50/35 Kg. (110/80 lbs.)
• 10 Burpees

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

• Russian Twists
• Sit-Ups