Circuit Training 17.02.2026

WARM UP
3 giri:

• 5 Burpees
  
• 10 Sit-Ups
  
• 15 Jumping Jacks
  

METCON
5 giri (TIME CAP 16') di:

• 5 Clusters @40/27,5 Kg. (90/60 lbs.)
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 V Sit-Ups
• 20 Double Unders (x3 Singles)

CORE WORK

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

• Hollow Hold
• Pinguini

Circuit Training 16.02.2026

WARM UP
3 giri di:

• 20 Jumping Jacks
• 15 Shoulder Taps
• 10 Affondi Laterali

METCON
AMRAP 18' di:

• 1 Pull-Up (+1 rep ogni giro)
• 2 Reverse Burpees (+2 reps)
• 3 V Sit-Ups (+3 reps)
• 4 Push-Ups (+4 reps)
• 5 Air Squats su Medball (+5 reps)

CORE WORK

• 100 Crunches
• 100 Reverse Crunches
• 100 Russian Twists (Dx+Sx=1)

Circuit Training 13.02.2026

WARM UP
4 giri di:

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

METCON

LADDER 10-1 di:

• Toes To Bars/ V Sit-Ups (x2)
• KB SDHP @24/16 Kg. (53/35 lbs.)
• Front Squats @50/30 Kg. (110/65 lbs.)
• Ring Rows

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

• Crunches
• Reverse Crunches

Circuit Training 12.02.2026

WARM UP
3 giri di:

• 10 Superman
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Sprawls
  

METCON
LADDER 10-1 (TIME CAP 20'):

• Toes To Bars
• Front Squats @50/30 Kg. (110/65 lbs.)
• Pull-Ups
  

CORE WORK:
5 giri di:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank Hold

Circuit Training 11.02.2026

WARM UP
3 giri:

• 20 Plank Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 20 Crunches
  

METCON
4 giri (TIME CAP 20'):

• 10 Box Jumps @60/50 cm. (24/21 in.)
  
• 15 Push-Ups HR 
• 20 KB American Swings @16/12 Kg. (35/26 lbs.) 
• 25 Sit-Ups @10/6 Kg. (22/14 lbs.) 
• 30 Double Unders (x3 Singles)

 

CORE WORK

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

• Crunches
  
• Plank Hold

Circuit Training 10.02.2026

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Flutter Kicks
• 10 Air Squats

METCON
4 giri (TIME CAP 20'):

• 5 Hang Power Clean @40/27,5 Kg. (90/60 lbs.) 
• 10 Burpees Over The Bar 
• 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
• 20 Lunges with Barbell @40/27,5 Kg. (90/60 lbs.)
• 25 Sit-Ups

CORE WORK

6 giri di:

• 30" Crunches
• 30" V Sit-Ups
  
• 30" Plank Hold

Circuit Training 09.02.2026

WARM UP
4 giri:

• 5 Jump Squats
  
• 10 Shoulder Taps (Dx+Sx=1)
  
• 15 Crunches
  

METCON
AMR(eps)AP
4 giri:

• 1' Box Jumps @60/50 cm. (24/21 in.) 
• 1' KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 1' V Sit-Ups
• 1' Push-Ups HR
  
• 1' Riposo

 

CORE WORK

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

• Russian Twists
• Hollow Hold