Circuit Training 12.11.2026

WARM UP
4 giri di:

• 10 Inchworms
• 10 Shoulder Taps (Dx+Sx=1)
• 10 Plank to Push-Ups (Commandos)

METCON
"ELIZABETH"
21-15-9 ripetizioni (TIME CAP 15') di:

ROSSO	GIALLO	VERDE
Squat Cleans @60/42,5 Kg. (132/94 lbs.) Ring Dips	Squat Cleans @47,5/35 Kg. (105/77 lbs.) Bench Dips	Squat Cleans @42,5/30 Kg. (94/66 lbs.) Push-Ups HR

CORE WORK
4 giri di:

• 45" Deadbugs
• 45" Superman Hold
• 45" Crunches Completi
• 45" Recupero

Circuit Training 10.11.2026

WARM UP
3 giri di:

• 45" Mountain Climbers
• 45" Ground To Sky
• 45" Shoulder Taps

STRENGTH

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

METCON

Ladder (a salire) 1-2-3-4-5-6-7-8-9-10 ripetizioni (TIME CAP 9') di:

ROSSO	GIALLO	VERDE
Inverted Burpees Chest To Bar Pull-Ups	Reverse Burpees Pull-Ups	Burpees Ring Rows

CORE WORK

• 50 Russian Twists
• 50 Scissors Kicks
• 50 V Sit-Ups

Circuit Training 09.11.2026

WARM UP
4 giri di:

• 25 Lateral Hops
• 15 Leg Raises
• 5 Burpees

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
6 giri (a testa - TIME CAP 22') di:

• 8 Affondi con disco @20/15 Kg. (44/33 lbs.) (Dx+Sx=1)
• 8 KB SDHP @32/24 Kg. (70/53 lbs.)
• 20 Box Jumps @60/50 cm (24/21 in.)

CORE WORK
4 giri di:

• 1' V Sit-Ups
• 1' Superman
• 1' Pinguini
• 1' Recupero

Circuit Training 06.11.2026

WARM UP
3 giri di:

• 10 Sprawls
• 20 Lateral Lunges
• 30 Jumping Jacks

STRENGTH

• Front Squat: 5-5-5-5-5 @70-75% 1RM (Pausa 90")

METCON
E2MOM 10' di:
(completare il blocco entro il tempo, il resto e' recupero)

ROSSO	GIALLO	VERDE
12 Burpees 12 Sit-Ups 15 Mountain Climbers (Dx+Sx=1)	12 Burpees 12 Sit-Ups 15 Mountain Climbers (Dx+Sx=1)	12 Burpees 12 Sit-Ups 15 Mountain Climbers (Dx+Sx=1)

CORE WORK
4 giri di:

• 1' Sit-Ups
• 1' Crunches Completi
• 1' Double Unders

Circuit Training 05.11.2026

WARM UP
3 giri di:

• 10 Santana Push-Ups
• 10 Jump Squats
• 20 Crunches

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

• 24 Clean & Presses @35/25 Kg. (75/55 lbs.)
• 24 Affondi alternati con disco @15/10 Kg. (33/22 lbs.)
• 24 Hang Power Cleans @35/25 Kg. (75/55 lbs.)
• 40 Crossbody Toe Taps (Dx+Sx=1)

CORE WORK
3 giri di:

• 45" Sit-Ups
• 45" Pinguini
• 45" Deadbugs
• 45" Recupero

Circuit Training 04.11.2026

WARM UP
3 giri di:

• 10 Santana Push-Ups
• 20 Lateral Hops
• 30 Leg Raises

METCON
4 giri (TIME CAP 20') di:

• 25 Mountain Climbers (Dx+Sx=1)
• 20 Box Jumps Over @60/50 cm (24/21 in.)
• 15 Push-Ups HR
• 10 KB Goblet Squats su Medball  @24/16 Kg. (53/35 lbs.)
• 5 KB One Arm Bent Over Rows (per braccio) @24/16 Kg. (53/35 lbs.)

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

• Double Unders
• Plank Hold

Circuit Training 03.11.2026

WARM UP
4 giri di:

• 15 Air Squats
• 15 Plank Jacks
• 15 Clapping Jacks

METCON
AMRAP 20' di:

• 15 Burpees
• 15 Push-Ups HR
• 15 KB American Swings @24/16 Kg. (53/35 lbs.) @16/12 Kg. (35/26 lbs.) @12/8 Kg. (26/18 lbs.)
• 15 V Sit-Ups

CORE WORK
3 giri di:

• 45" Side Plank
• 45" Pinguini
• 45" V Sit-Ups
• 45" Recupero