Circuit Training 17.09.2026

WARM UP
4 giri di:

• 5 Inchworms
• 10 Burpees
• 15 Jumping Jacks
• 20 Rear Lunges

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
AMRAP 20' di:

• 20 Wall Balls Shots @10/6 Kg. (22/14 lbs.)
• 15 Box Jumps @60/50 cm (24/21 in.)
• 10 Front Squats @40/27,5 Kg. (90/60 lbs.)

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

• Leg Raises
• Flutter Kicks

Circuit Training 16.09.2026

WARM UP
3 giri di:

• 10 Inchworms
• 15 Air Squats
• 20 Walking Lunges
• 25 Lateral Hops

METCON
LADDER 10-20-30-40-50 ripetizioni (TIME CAP 27') di:

ROSSO	GIALLO	VERDE
Jumping Lunges (Dx+Sx=2) V Sit-Ups Clean & Presses @40/27,5 Kg. (90/60 lbs.)	Jumping Lunges (Dx+Sx=2) V Sit-Ups Clean & Presses @35/25 Kg. (75/55 lbs.)	Jumping Lunges (Dx+Sx=2) V Sit-Ups Clean & Presses @30/20 Kg. (65/45 lbs.)

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

• Side Plank
• Pinguini

Circuit Training 15.09.2026

WARM UP
4 giri di:

• 10 Sit-Ups
• 15 Crunches
• 20 Air Squats
• 25 Flutter Kicks

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 22' di:

• 24 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 24 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.)
• 24 Clusters @40/27,5 Kg. (90/60 lbs.)
• 30 Mountain Climbers (Dx+Sx=1)

CORE WORK
4 giri di:

• 30" Scissors Kicks
• 30" Star V-Ups
• 30" Superman Hold
• 30" Reverse Sit-Ups

Circuit Training 14.09.2026

WARM UP
3 giri di:

• 10 Plank to Push-Ups
• 15 Inchworms
• 20 Flutter Kicks

STRENGTH

• Push Press: 10-8-6-4-2 @75-80% 1RM (Pausa 90")

METCON
LADDER 18-15-12-9-6-3 ripetizioni (TIME CAP 10') di:

ROSSO	GIALLO	VERDE
Toes To Bars Kettlebell American Swings @24/16 Kg. (53/35 lbs.)	Knees to Elbows Kettlebell American Swings @16/12 Kg. (35/26 lbs.)	V Sit-Ups (x2) Kettlebell American Swings @12/8 Kg. (26/18 lbs.)

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

• Crunches
• Hollow Hold

Circuit Training 10.09.2026

WARM UP
4 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
• 15 Plank to Push-Ups (Commandos)
• 20 Lateral Hops
• 25 Clapping Jacks

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 20' di:

• 10 Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Burpees
• 30 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)

CORE WORK

• 50 V Sit-Ups
• 50 Pinguini
• 50 Double Unders

Circuit Training 09.09.2026

WARM UP
4 giri di:

• 10 Ground To Sky
• 15 Lateral Lunges
• 20 Sit-Ups
• 25 Plank to Push-Ups (Commandos)

STRENGTH

• Clean & Presses: 3-3-3-3-3 @70-75% 1RM (Pausa 90")

METCON
E2MOM 12' di:
(completare il blocco entro il tempo, il resto è recupero)

• 6 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Burpees Over The Bar

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

• Crunches Completi
• Star V-Ups

Circuit Training 08.09.2026

WARM UP
4 giri di:

• 10 Air Squats
• 15 Ground To Sky
• 20 Burpees

METCON
AMRAP 20' di:

• 20 Kettlebell One Arm Clean & Presses @16/12 Kg. (35/26 lbs.)
• 30 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)
• 40 Sprawls

CORE WORK

• 50 Crunches Completi
• 50 Pinguini
• 50 Leg Raises