Circuit Training 14.04.2026

WARM UP
4 giri di:

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

METCON
TEAM WOD (x2)
AMRAP 25' di:

• 6 Push Presses @40/25 Kg. (90/55 lbs.)
  
• 12 Box Jump Overs @60/50 cm. (24/21 in.)
• 24 Double Unders (72 Singles)
  

CORE WORK
4 giri (45" ON - 15" OFF)

• Crunches
• Reverse Crunches

Circuit Training 13.04.2026

WARM UP
3 giri:

• 4 Inchworms
• 8 Roll-Ups
  
• 12 Russian Twists (Dx+Sx=1)

METCON
5 giri di (TIME CAP 20'):

• 30 Sit-Ups
  
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• LADDER 3-6-9-12-15 Jumping Lunges (Dx+Sx=1)

CORE WORK

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

• V Sit-Ups
  
• Superman

Circuit Training 10.04.2026

WARM UP
4 giri:

• 5 Burpees
  
• 10 Push-Ups
• 15 Air Squats
  

METCON
TEAM WOD (x2)
AMRAP 20':

• 5 Burpees
  
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 15 Box Jumps @60/50 cm. (24/20 in.)
  
• 20 V Sit-Ups
• 25 Mountain Climbers (Dx+Sx=1)
  

CORE WORK

"ANNIE AT HOME"
50-40-30-20-10 ripetizioni:

• Jumping Jacks
  
• Sit-Ups

Circuit Training 09.04.2026

WARM UP
3 giri di:

• 5 Sprawls
• 15 Hollow Kicks
• 25 Lateral Hops

METCON
TIME CAP 20':

• LADDER 10-1 One Arm KB Snatches (per braccio) @16/12 Kg. (35/26 lbs.)
  
• LADDER 1-10 Pull-Ups/Ring Rows(x2)
  
• 10 Sit-Ups

CORE WORK

6 giri (30" ON - 15" OFF) di:

• Plank Hold
• Alt. Leg Raises

Circuit Training 08.04.2026

WARM UP
3 giri:

• 30 Jumping Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 10 Push-Ups
  

METCON
AMRAP 16':

• 7 Toes To Bars
  
• 20 KB One Arm Bent Over Row (10 per braccio) @16/12 Kg. (35/26 lbs.)
  
• 7 Toes To Bars
• 20 KB SDHP @16/12 Kg. (35/26 lbs.)
• 7 Toes To Bars
• 20 KB Goblet Squats @16/12 Kg. (35/26 lbs.)

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups 

Circuit Training 07.04.2026

WARM UP
3 giri:

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

METCON
AMRAP 20':

• 10 Clean & Presses @40/27,5 Kg. (90/60 lbs.)
  
• 15 Jumping Lunges (Dx+Sx=1)
  
• 20 V Sit-Ups
  
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

5 giri di:

• 1' Plank Hold
  
• 1' Reverse Crunches

Circuit Training 03.04.2026

WARM UP

3 giri:

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

METCON

AMRAP 10' di:

• 8 Burpees 
• 3 Shoulder Presses @40/25 Kg. (90/55 lbs.)

2' RIPOSO
AMRAP 10' di:

• 8 Front Squats @40/25 Kg. (90/55 lbs.)
• 3 Inverted Burpees

CORE WORK

3 giri di:

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