Circuit Training 17.11.2025

WARM UP
3 giri di:

• 20 Jumping Jacks
• 20 Glute Bridges
• 20 Crunches

METCON
4 giri di (TIME CAP 20'):

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 15 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 20 Jumping Lunges (Dx+Sx=1)
• 25 Sit-Ups 
• 30 Double Unders (x 3 Singles)

CORE WORK

TABATA (20" ON - 10" OFF x 8 giri):

• Hollow Kicks
• Plank Hold

Circuit Training 14.11.2025

WARM UP
3 giri di:

• 5 Push-Ups
• 10 Shoulder Taps
• 20 Mountain Climbers

METCON
AMRAP 18′ di:

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 15 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 20 Sit-Ups 
• 25 Double Unders (x3 Singles)

CORE WORK
TABATA (20″ lavoro – 10″ pausa x 8 giri)

• V Sit-Ups
• Plank To Push-Ups

Circuit Training 13.11.2025

WARM UP
3 giri di:

• 10 Push-Ups
• 15 Leg Raises
• 20 Air Squats

METCON
LADDER 2-20 di (TIME CAP 20'):

• KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• Burpees
• V Sit-Ups

CORE WORK
4 giri di:

• 1' Crunches
• 1' Russian Twists
• 1' Plank Hold

Circuit Training 11.11.2025

WARM UP
3 giri di:

• 10 Push-Ups
• 15 Crunches
• 20 Jumping Jacks

METCON
♥ Artù ♥
4 giri di (TIME CAP 25'):

• 7 Squat Cleans @40/27,5 Kg. (90/60 lbs.) 
• 11 Box Jumps @60/50 cm. (24/20 in.) 
• 20 Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.) 
• 25 V Sit-Ups
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
• 5 Push Presses @40/27,5 Kg. (90/60 lbs.) 
• 27 Double Unders/81 Singles
  

CORE WORK

3 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 10.11.2025

WARM UP
3 giri:

• 20 Jumping Jacks
  
• 15 Crunches
• 10 Push-Ups
  

METCON
4 giri di (TIME CAP 20'):

• 5 Strict Pull-Ups/10 Ring Rows
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 Toes To Bars
• 20 OH Lunges @20/15 Kg. (45/33 lbs.) 
• 25 Double Unders (x3 Singles)

CORE WORK
4 giri di:

• 45" Russian Twists
  
• 45" Reverse Crunches
• 30" Plank Hold

Circuit Training 07.11.2025

WARM UP
3 giri di:

• 5 Inchworms
• 10 Push-Ups HR
  
• 15 Russian Twists (Dx+Sx=1)

METCON
4 giri di (TIME CAP 20'):

• 50 Double Unders (x3 Singles) 
• 20 Burpees 
• 20 KB Goblet Squats @16/12 Kg. (35/26 lbs.)
• 20 Sit-Ups 
  

CORE WORK

TABATA (20" ON - 10" OFF x 8 giri):

• Plank Hold
  
• Crossbody Toe Taps

Circuit Training 06.11.2025

WARM UP

3 giri:

• 10 Shoulder Taps  (Dx+Sx=1)
• 10 Mountain Climbers (Dx+Sx=1)
  
• 10 Flutter Kicks

METCON

5 giri di (TIME CAP 20'):

• 10 Front Squats @40/25 Kg. (90/55 lbs.)
• 20 Toes To Bars
• 30 Push-Ups HR
• 40 Double Unders (x3 Singles)

CORE WORK

3 giri di:

• 25 Jumping Jacks
  
• 25 Russian Twists (Dx+Sx=1)
  
• 25 Hollow Kicks