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)

Circuit Training 21.04.2026

WARM UP
4 giri:

• 30 Lateral Hops
• 20 Leg Raises
• 10 Crunches

METCON
E3MOM di: (5 giri totali)

• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
• 20 Sit-Ups
• 15 KB American Swings @24/16 Kg, (53/35)
• 15 Push-Ups HR

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

Circuit Training 20.04.2026

WARM UP
3 giri:

• 30 Lateral Hops
  
• 20 Leg Raises
  
• 10 Push-Ups
  

METCON
TIME CAP 25':

• BUY IN: 50 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 4 giri:
  • 10 Pull-Ups/Ring Rows
  • 15 (per gamba) OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  • 20 Push-Ups HR
  • 25 Sit-Ups
• CASH OUT: 50 Double Unders (SUB Singles x3)

CORE WORK

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

• Deadbugs
  
• Pinguini

Circuit Training 17.04.2026

WARM UP
3 giri di:

• 4 Inchworms
  
• 8 Jumping Lunges
  
• 12 Sit-Ups
  

METCON
AMRAP 18' di:

• 5 Pull-Ups/10 Ring Rows
  
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Toes To Bars
• 20 Air Squats
  
• 25 Double Unders (SUB Tuck Jumps)

CORE WORK

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

• V Sit-Ups
  
• Superman

Circuit Training 16.04.2026

WARM UP
3 giri di:

• 10 Ground To The Sky
  
• 15 Superman
• 20 Crunches

METCON
"HAPPY B.DAY BEA"
TIME CAP 20'
22-20-18-16-14-12-10-8-6-4-2 ripetizioni di:

• Burpees
• V Sit-Ups
• KB SDHP @16/12 Kg. (35/26 lbs.) (per braccio)
  

CORE WORK

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

• Hollow Hold
• Russian Twists

Circuit Training 15.04.2026

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 20 Air Squats
  
• 20 Crunches
  

METCON
E2MOM 18' (3 giri totali) di:

• Minuto 2: 
• 25 Double Unders
• 8 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• Minuto 4: 
• 8 Burpees
• 25 V Sit-Ups
• Minuto 6: 
• 10 Box Jumps @75/60 cm. (30/24 in.)
• 25 Push-Ups

CORE WORK

4 giri (40" ON - 20" OFF)

• Hollow Hold
• Plank Hold