Circuit Training 02.07.2026

WARM UP
4 giri di:

• 20  Lunges
• 15 Crunches Completi
• 10 Sit-Ups
• 5 Sprawls

STRENGTH

• Hang Squat Cleans: 5-5-3-3-2-2 @70-75% 1RM (Pausa 90")

METCON
4 giri (TIME CAP 16') di:

• 5 Wall Climbs
• 10 Toes To Bars
• 15 Box Jumps @60/50 cm (24/21 in.)
• 20 Push-Ups HR

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

• Deadbugs
• Side Plank

Circuit Training 01.07.2026

WARM UP
4 giri di:

• 10 Clapping Jacks
• 15 Mountain Climbers (Dx+Sx=1)
• 20 Lateral Hops

STRENGTH

• Push Presses: 5-5-5-5-5 @75-80% 1RM (Pausa 90")

METCON
TEAM WOD (gli atleti dividono le reps)
1 giro (TIME CAP 14') di:

• 100 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 80 Wall Balls Shots @10/6 Kg. (22/14 lbs.)
• 60 Burpees
• 40 Toes To Bars (x2 V Sit-Ups)

CORE WORK

• 50 Superman
• 50 Crunches Completi
• 50 Star V-Ups

Circuit Training 30.06.2026

WARM UP
4 giri di:

• 20 Air Squats
• 15 Rear Lunges
• 10 Inchworms
• 5 Sprawls

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)
AMRAP 25' di:

• 20 Pull-Ups
• 20 Reverse Burpees
• 20 Box Jumps @60/50 cm (24/21 in.)

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

• Superman Hold
• Double Unders

Circuit Training 29.06.2026

WARM UP
3 giri di:

• 10 Plank Jacks
• 15 Roll-Ups
• 20 Jump Squats
• 25 Leg Raises

METCON
4 giri (TIME CAP 20') di:

• 10 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 15 Toes To Bars
• 20 Crossbody Toe Taps (Dx+Sx=1)
• 25 Push-Ups HR
• 30 Double Unders (x3 Singles)

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

• V Sit-Ups
• Crunches Completi

Circuit Training 25.06.2026

WARM UP
4 giri di:

• 10 Plank Jacks
• 15 Flutter Kicks
• 20 Sit-Ups
• 25 Lateral Hops

METCON
EMOM 27' (9 giri totali):
(un esercizio al minuto, a rotazione)

• Minuto 1: 25 V Sit-Ups
• Minuto 2: 20 Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.)
• Minuto 3: 15 Cleans @40/27,5 Kg. (90/60 lbs.)

CORE WORK
4 giri di:

• 30" V Sit-Ups
• 30" Mountain Climbers
• 30" Star V-Ups
• 30" Recupero

Circuit Training 24.06.2026

WARM UP
4 giri di:

• 10 Leg Raises
• 15 Shoulder Taps (Dx+Sx=1)
• 20 Mountain Climbers (Dx+Sx=1)

STRENGTH

• Hang Power Cleans: 3-3-3-3-3 70-75% 1RM (Pausa 90")

METCON
AMRAP 15' di:

• 10 Box Jumps Over @60/50 cm (24/21 in.)
• 10 V Sit-Ups
• 10 Clean & Presses @60/45 Kg. (135/100 lbs.)
• 10 Thrusters @60/45 Kg. (135/100 lbs.)
• 10 Double Unders (30 Single Unders)

CORE WORK

• 50 Flutter Kicks
• 50 Double Unders
• 50 Reverse Sit-Ups

Circuit Training 23.06.2026

WARM UP
4 giri di:

• 20 Air Squats
• 15 Sit-Ups
• 10 Plank to Push-Ups (Commandos)

STRENGTH

• Push Presses: 5-5-5-5-5 (Pausa 90")

METCON
1 giro (TIME CAP 14') di:

• 35 Box Jumps Over @60/50 cm (24/21 in.)
• 30 Kettlebell Swings @24/16 Kg. (53/35 lbs.)
• 20 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
• 15 Burpees
• 10 Deadlifts @60/40 Kg. (135/90 lbs.)
• 5 Pull-Ups

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

• Scissors Kicks
• Plank Hold