Circuit Training 19.02.2026

WARM UP
3 giri:

• 5 Inchworms
• 10 Squat Jumps
  
• 15 Shoulder Taps

METCON

AMRAP 18' di:

• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 12  Toes To Bars
• 9 Squat Cleans @50/35 Kg. (110/80 lbs.)
• 6 Burpees

CORE WORK

• 50 Flutter Kicks
• 50 Russian Twists (Dx+Sx=1)
  
• 50 Hollow Kicks

Circuit Training 18.02.2026

WARM UP
3 giri:

• 15 Plank Jacks
  
• 10 Shoulder Taps
  
• 5 Sprawls

METCON
10-9-8-7-6-5-4-3-2-1 ripetizioni di:

• Front Squats
  
• KB Renegade Rows (per braccio) @16/12 Kg. (35/26 lbs.)

RX'D = 40/25 Kg. (90/55 lbs.)
SCALED = 30/20 Kg. (65/45 lbs.)

CORE WORK

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

• Hang Leg Raises
  
• Crunches

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