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

Circuit Training 29.04.2026

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON
AMRAP 16' di:

• 40 Double Unders (x3 Singles)
• 10 KB Snatches a un braccio (per braccio) @16/12 Kg. (35/36 lbs.)
• 10 Hanging L Raise

COOL DOWN

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

• Wall Crunches
• Russian Twists

Circuit Training 28.04.2026

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):

• Push-Ups
• Crunches
• Jumping Jacks

METCON
5 giri di (TIME CAP 25'):

• 5 Inverted Burpees
• 10 Pull-Ups
• 15 Toes To Bars
• 20 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)

CORE WORK

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

• Russian Twists
• Plank Hold

Circuit Training 27.04.2026

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
5 giri  (TIME CAP 20') di:

• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 10 Push-Ups HR 
• 10 V Sit-Ups 

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 24.04.2026

WARM UP
4 giri di:

• 5 Inchworms
  
• 10 Squat Jumps
  
• 15 Leg Raises
  

METCON
AMRAP 18' di:

• 10 (per braccio) KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
  
• 15 Box Jumps @60/50 cm. (24/20 in.)
  
• 20 Sit-Ups Gambe Tese

CORE WORK

TABATA (20" lavoro - 10" pausa x 4 giri)

• Crunches Completi
  
• Double Unders

Circuit Training 23.04.2026

WARM UP
4 giri di:

• 30 Jumping Jacks
• 10 Sit-Ups
• 10 Hollow Kicks

METCON
TEAM WOD (x2):
AMRAP 20' di: 

• 3 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
• 6 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 9 Toes To Bars
• 12 Push-Ups HR
• 15 Double Unders (SUB Tuck Jumps)

CORE WORK

4 giri di:

• 30 Mountain Climbers (Dx+Sx=1)
• 20 Russian Twists (Dx+Sx=1)