Circuit Training 26.05.2026

WARM UP
4 giri di:

• 30 Lateral Lunges
• 30 Crunches
• 30 Clapping Jacks

METCON
TEAM WOD (team da 2, si alternano nelle ripetizioni):
AMRAP 20' di:

• 20 Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 20 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 20 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 20 Sprawls

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

• Superman Hold
• Russian Twists

Circuit Training 25.05.2026

WARM UP
3 giri di:

• 30 Crunches Completi
• 20 Shoulder Taps (Dx+Sx=1)
• 25 Flutter Kicks

METCON
5 giri (TIME CAP 20'):

• 10 Burpees
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• 30 Double Unders (x3 Singles)

CORE WORK
4 giri di:

• 30" Pinguini
• 30" Plank Hold
• 30" Star V-Ups
• 30" Recupero

Circuit Training 22.05.2026

WARM UP
4 giri:

• 15 Clapping Jacks
• 15 Rear Lunges
• 15 Ground To Sky

METCON
AMRAP 20':

• 20 Affondi alternati con bilanciere @40/27,5 Kg. (90/60 lbs.)
• 20 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Jumping Lunges (Dx+Sx=1)
• 20 Kettlebell One Arm Push Presses @16/12 Kg. (35/26 lbs.)

CORE WORK

4 giri:

• 30" Hollow Hold
• 30" Crunches Completi
• 30" Riposo

Circuit Training 21.05.2026

WARM UP
4 giri:

• 10 Leg Raises
• 10 Shoulder Taps (Dx+Sx=1)
• 15 Lateral Lunges

METCON
2 giri (TIME CAP 25'):

• 50 Box Jumps Over @60/50 cm (24/21 in.)
• 40 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 30 Sprawls
• 20 Hang Power Cleans @40/30 Kg. (90/65 lbs.)
• 10 Thrusters @40/30 Kg. (90/65 lbs.)

CORE WORK

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

• Reverse Sit-Ups
• Side Plank

Circuit Training 20.05.2026

WARM UP
3 giri:

• 5 Sprawls
• 15 Air Squats
• 25 Crunches

METCON
AMRAP 25':

• 20 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)
• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Pull-Ups/20 Ring Rows
• 10 Burpees
• 10 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)

CORE WORK

5 giri:

• 30" Scissors Kicks
• 30" Leg Raises
• 30" Riposo

Circuit Training 19.05.2026

WARM UP
3 giri:

• 20 Sprawls
• 15 Air Squats
• 10 Jumping Jacks

METCON
AMRAP 20':

LADDER (+2 reps a giro): 

• 2 Mountain Climbers (Dx+Sx=1)
• 2 Clusters @40/27,5 Kg. (90/60 lbs.)
• 2 Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)
• 2 Toes To Bars
• 2 Push-Ups

CORE WORK

4 giri:

• 20 V Sit-Ups
• 20 Russian Twists (Dx+Sx=1)
• 20 Double Unders (x3 Singles)

Circuit Training 18.05.2026

WARM UP
4 giri:

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

STRENGTH

• Back Squat: 5-5-3-3-2-2 (Pausa 90")

METCON
3 giri (TIME CAP 15'):

• 15 Clusters @40/27,5 Kg. (90/60 lbs.)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Sprawls

CORE WORK

5 giri:

• 1' Reverse Sit-Ups
• 1' Crunches Completi
• 1' Side Plank