Circuit Training 04.02.2026

WARM UP
3 giri di:

• 10 Air Squats
  
• 10 Push-Ups
  
• 10 Mountain Climbers (Dx+Sx=1)
  

METCON
AMRAP 16' di:

• 4 Burpees
  
• 8 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 12 Ball Slams @10/6 Kg. (22/14 lbs.)
  
• 16 V Sit-Ups
  

CORE WORK

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

• Flutter Kicks
  
• Plank Jacks

Circuit Training 03.02.2026

WARM UP
3 giri di:

• 15 Push-Ups
• 10 Shoulder Taps (Dx+Sx=1)
  
• 5 Sprawls
  

METCON
TIME CAP 20':

• LADDER 10-1 Hang Power Cleans @50/30 Kg. (110/65 lbs.) 
• LADDER 2-20 Toes To Bars

CORE WORK

4 giri:

• 1' Crunches Completi
  
• 1' Plank Hold

Circuit Training 02.02.2026

WARM UP
4 giri:

• 10 Commandos
  
• 15 Air Squats
  
• 20 Crunches
  

METCON
4 giri (TIME CAP 20'):

• 15 Front Squats @40/27,5 (90/60 lbs.) 
• 15 Toes To Bars
• 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
• 15 Power Cleans @40/27,5 (90/60 lbs.)
  

 

CORE WORK

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

• Hollow Kicks
  
• Plank Hold

Circuit Training 30.01.2026

WARM UP
3 giri:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 20 Crunches
  
• 30 Jumping Jacks

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 25 Sit-Ups/12 Toes To Bars
• Minuto 2: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 3: 10 KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
  
• Minuto 4: 25 Double Unders (x2 Singles)

CORE WORK

4 giri di:

• 20 Air Squats
• 15 Push-Ups
• 10 Mountain Climbers (Dx+Sx=1)

Circuit Training 29.01.2026

WARM UP
4 giri di:

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

METCON
AMRAP 18' di:

• 5 Push Presses @50/30 Kg. (110/65 lbs.) 
• 10 Toes To Bars
• 15 Push-Ups
  
• 20 Double Unders (x3 Singles)

CORE WORK

4 giri di:

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

Circuit Training 28.01.2026

WARM UP
3 giri di:

• 30" Rope Jumps
  
• 30" Shoulder Taps
• 30" Plank Hold

METCON

WOD "BLACKJACK" (TIME CAP 25')

• LADDER 20-1 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• LADDER 1-20 Toes To Bars

CORE WORK

5 giri di (30" lavoro-30" riposo):

• Hollow Kicks

Circuit Training 27.01.2026

WARM UP
3 giri di:

• 1' Single Unders
• 30" Shoulder Taps
• 30" Plank Hold

METCON
AMRAP 5' di:

• 5 Power Cleans @40/25 Kg. (90/55 lbs.) 
• 10 Push-Ups HR

2' RIPOSO 
AMRAP 5' di:

• 5 Power Cleans @40/25 Kg. (90/55 lbs.) 
• 10 Sit-Ups

2' RIPOSO
AMRAP 5' di:

• 5 Power Cleans @40/25 Kg. (90/55 lbs.) 
• 10 Air Squats

CORE WORK
3 giri di:

• 1' Russian Twists
• 1' Double Unders
• 1' Riposo