Circuit Training 16.10.2026

WARM UP
4 giri di:

• 5 Roll-Ups
• 10 Sprawls
• 15 Crunches Completi

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
10 giri (TIME CAP 25') di:

• 20 Jumping Lunges (Dx+Sx=1)
• 10 Burpees 
• 10 Toes To Bars

CORE WORK

• 100 Flutter Kicks
• 100 Russian Twists

Circuit Training 15.10.2026

WARM UP
3 giri di:

• 1' Leg Raises
• 1' Sit-Ups
• 1' Plank Jacks

STRENGTH

• Squat Clean: 5-5-5-5-5 @80-85% 1RM (Pausa 90")

METCON
AMRAP 9' di:

ROSSO	GIALLO	VERDE
18 Wall Balls Shots @10/6 Kg. (22/14 lbs.) 18 Clusters @35/25 Kg. (75/55 lbs.) 18 Clean & Presses @35/25 Kg. (75/55 lbs.) 18 Front Squats @35/25 Kg. (75/55 lbs.)	18 Wall Balls Shots @10/6 Kg. (22/14 lbs.) 18 Clusters @30/20 Kg. (65/45 lbs.) 18 Clean & Presses @30/20 Kg. (65/45 lbs.) 18 Front Squats @30/20 Kg. (65/45 lbs.)	18 Wall Balls Shots @10/6 Kg. (22/14 lbs.) 10 Clusters @30/20 Kg. (65/45 lbs.) 10 Clean & Presses @30/20 Kg. (65/45 lbs.) 10 Front Squats @30/20 Kg. (65/45 lbs.)

CORE WORK
4 giri di:

• 45" Pinguini
• 45" Reverse Sit-Ups
• 45" Plank Hold

Circuit Training 14.10.2026

WARM UP
3 giri di:

• 20 Jumping Jacks
• 15 Ground To Sky
• 10 Lateral Lunges
• 5 Sprawls

METCON
TEAM WOD (gli atleti dividono le reps)
3 giri (TIME CAP 27') di:

• 30 Box Jumps @60/50 cm (24/21 in.)
• 30 Toes To Bars
• 30 Burpees
• 30 Deadlifts @35/25 Kg. (75/55 lbs.)
• 30 Front Squats @35/25 Kg. (75/55 lbs.)

CORE WORK

• 50 Pinguini
• 50 Mountain Climbers
• 50 V Sit-Ups

Circuit Training 13.10.2026

WARM UP
3 giri di:

• 15 Air Squats
• 10 Star V-Ups (Dx+Sx=1)
• 5 Sprawls

STRENGTH

• Deadlift: 10-8-6-4-2 @80-85% 1RM (Pausa 90")

METCON

2 giri (TIME CAP 10') di:

ROSSO	GIALLO	VERDE
25 Crossbody Toe Taps (Dx+Sx=1) 20 Inverted Burpees 15 Affondi alternati con disco @20/15 Kg. (44/33 lbs.) 10 Kettlebell One Arm Renegade Rows (per braccio) @12/8 Kg. (26/18 lbs.) 5 Thrusters @40/30 Kg. (90/65 lbs.)	20 Crossbody Toe Taps (Dx+Sx=1) 15 Inverted Burpees 15 Affondi alternati con disco @15/10 Kg. (33/22 lbs.) 10 Kettlebell One Arm Renegade Rows (per braccio) @12/8 Kg. (26/18 lbs.) 5 Thrusters @35/25 Kg. (75/55 lbs.)	20 Crossbody Toe Taps (Dx+Sx=1) 15 Reverse Burpees 15 Affondi alternati con disco @15/10 Kg. (33/22 lbs.) 10 Kettlebell One Arm Renegade Rows (per braccio) @12/8 Kg. (26/18 lbs.) 5 Thrusters @35/25 Kg. (75/55 lbs.)

CORE WORK

• 100 Sit-Ups
• 100 Deadbugs

Circuit Training 12.10.2026

WARM UP
4 giri di:

• 25 Single Unders
• 25 Jumping Jacks
• 25 Mountain Climbers (Dx+Sx=1)

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 25' di:

• 60 Box Jumps Over @60/50 cm (24/21 in.)
• 50 Burpees Over The Bar
• 40 Kettlebell One Arm Renegade Rows (per braccio)  @16/12 Kg. (35/26 lbs.)
• 30 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)
• 20 Kettlebell One Arm Clean & Presses (per braccio)@16/12 Kg. (35/26 lbs.)
• 10 Thrusters @50/35 Kg. (110/75 lbs.)

CORE WORK

• 50 Crunches Completi
• 50 Superman
• 50 Deadbugs

Circuit Training 08.10.2026

WARM UP
3 giri di:

• 20 Lateral Lunges
• 15 Ground To Sky
• 10 Inchworms

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 20' di:

• 40 Mountain Climbers (Dx+Sx=1)
• 30 Jumping Lunges (Dx+Sx=1)
• 16 Kettlebell One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)
• 16 Squat Cleans @50/35 Kg. (110/75 lbs.)
• 16 Air Squats su Medball

CORE WORK

• 50 Russian Twists
• 50 Reverse Sit-Ups
• 50 Flutter Kicks

Circuit Training 07.10.2026

WARM UP
4 giri di:

• 5 Jump Squats
• 10 Shoulder Taps (Dx+Sx=1)
• 15 Sit-Ups

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 20' di:

• 40 Inverted Burpees
• 40 Kettlebell One Arm Clean & Presses (per braccio) @12/8 Kg. (26/18 lbs.)
• 40 Hang Power Cleans @40/30 Kg. (90/65 lbs.)

CORE WORK
3 giri di:

• 45" Pinguini
• 45" Leg Raises
• 45" Russian Twists
• 45" Recupero