Circuit Training 05.03.2026

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
  
• 15 Air Squats
• 10 Superman

METCON
AMRAP 20' di:

• 5 Push Presses @42,5/25 Kg. (90/55 lbs.) 
• 10 Pull-Ups 
• 20 Sit-Ups 
• 30 Double Unders (x3 Singles)

CORE WORK

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

• Plank Hold
• Reverse Plank Hold

 

Circuit Training 04.03.2026

WARM UP
4 giri:

• 5 Sprawls
• 10 Plank To Push-Ups
  
• 15 Russian Twists (Dx+Sx=1)
  

METCON
50-40-30-20-10 ripetizioni di (TIME CAP 20'):

• OH Lunges con disco @15/10 Kg. (33/22 lbs.)
• Push-Ups HR
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

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

• Crunches Completi
  
• Leg Raises

Circuit Training 03.03.2026

WARM UP
4 giri:

• 5 Jump Squats
  
• 10 Shoulder Taps
  
• 15 Crunches
  

METCON
5 giri (TIME CAP 20')

• 5 Front Squats @50/30 Kg. (110/65 lbs.) 
• 10 Ball Slams @15/10 Kg. (33/22 lbs.) 
• 15 Push-Ups HR 
• 20 Sit-Ups
• 25 Mountain Climbers (Dx+Sx=1)

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

Circuit Training 02.03.2026

WARM UP
3 giri di:

• 5 Jumping Lunges (Dx+Sx=1)
  
• 10 Air Squats
  
• 15 Russian Twists (Dx+Sx=1)
  

METCON

21-15-9-15-21 ripetizioni di (TIME CAP 20'):

• Squat Cleans @40/25 Kg. (90/55 lbs.)
• V Sit-Ups

CORE WORK:

4 giri di:

• 1' Crunches
• 1' Leg Raises
  
• 1' Plank Hold

Circuit Training 27.02.2026

WARM UP

3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
• 10 Santana Push-Ups
• 20 Jumping Jacks

METCON
4 giri di:

• AMRAP 4' di:
• 4 (per gamba) Jumping Lunges
• 6 (per braccio) KB One Arm Push Presses @16/12 Kg. (35/26 lbs.)
• 10 Sit-Ups
• 1' Riposo

CORE WORK

• 75 Crunches Completi
• 75 Russian Twists (Dx+Sx=1)
• 2' Plank Hold

Circuit Training 26.02.2026

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Air Thrusters
  
• 10 Burpees
  

METCON
5 giri (TIME CAP 20'):

• 10 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.) 
• 10 Toes To Bars
• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Front Squats @50/30 Kg. (110/65 lbs.)

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

• Crunches
  
• Penguins

Circuit Training 24.02.2026

WARM UP

3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 7 Hollow Kicks
• 4 Burpees

METCON

50-40-30-20-10 ripetizioni di: (TIME CAP 25')

• KB SDHP @24/16 Kg. (53/35 lbs.)
• V Sit-Ups
• KB American Swings @24/16 Kg. (53/35 lbs.)

Ogni giro effettuare 30 Double Unders/Tuck Jumps.

CORE WORK
5 giri (30" ON - 30" OFF)

• Plank Hold
• Hollow Hold