Circuit Training 23.10.2026

WARM UP
3 giri di:

• 5 Inchworms
• 5 Roll-Ups
• 5 Sprawls

STRENGTH

• Hang Power Clean: 10-8-6-4-2 @75-80% 1RM (Pausa 90")

METCON
Ladder 4-6-8-10-12 ripetizioni
(TIME CAP 9') di:

ROSSO	GIALLO	VERDE
Kettlebell Goblet Squats @24/16 Kg. (53/35 lbs.) Clean & Presses @50/35 Kg. (110/75 lbs.)	Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.) Clean & Presses @40/30 Kg. (90/65 lbs.)	Kettlebell Goblet Squats @12/8 Kg. (26/18 lbs.) Clean & Presses @30/20 Kg. (65/45 lbs.)

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

• Mountain Climbers
• Deadbugs

Circuit Training 22.10.2026

WARM UP
4 giri di:

• 10 Jumping Jacks
• 15 Flutter Kicks
• 20 Sit-Ups

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

• 20 Kettlebell SDHP @32/24 Kg. (70/53 lbs.)
• 20 Inverted Burpees
• 20 Kettlebell One Arm Bent Over Rows (per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)

CORE WORK

• 100 Double Unders
• 100 Mountain Climbers

Circuit Training 21.10.2026

WARM UP
4 giri di:

• 30" Lateral Hops
• 30" Jumping Jacks
• 30" Plank Jacks
• 30" Flutter Kicks

STRENGTH

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

METCON
E3MOM 9' di:
(completare il blocco entro il tempo, il resto e' recupero)

ROSSO	GIALLO	VERDE
34 Double Unders 12 Reverse Burpees 10 Kettlebell American Swings @24/16 Kg. (53/35 lbs.)	34 Single Unders (x3) 12 Reverse Burpees 10 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)	34 Single Unders (x2) 12 Reverse Burpees 10 Kettlebell American Swings @12/8 Kg. (26/18 lbs.)

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

• Superman
• Leg Raises

Circuit Training 20.10.2026

WARM UP
3 giri di:

• 10 Sprawls
• 20 Lateral Lunges
• 30 Sit-Ups

STRENGTH

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

METCON
E3MOM 9' di:

(completare il blocco entro il tempo, il resto e' recupero)

ROSSO	GIALLO	VERDE
7 Clusters @50/35 Kg. (110/75 lbs.) 9 Kettlebell American Swings @24/16 Kg. (53/35 lbs.) 12 Toes To Bars	7 Clusters @40/30 Kg. (90/65 lbs.) 9 Kettlebell American Swings @16/12 Kg. (35/26 lbs.) 12 Knees To Elbows	7 Clusters @35/25 Kg. (75/55 lbs.) 9 Kettlebell American Swings @16/12 Kg. (35/26 lbs.) 12 V Sit-Ups

CORE WORK

• 100 Crunches Completi
• 100 Double Unders

Circuit Training 19.10.2026

WARM UP
3 giri di:

• 10 Air Squats
• 20 Crunches Completi
• 30 Sit-Ups

METCON
3 giri (TIME CAP 20') di:

• 25 Sprawls
• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
• 15 ROSSO Pull-Ups GIALLO Banded Pull-Ups VERDE Ring Rows
• 10 Kettlebell One Arm Bent Over Rows (per braccio) @16/12 Kg. (35/26 lbs.)
• 5 Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)

CORE WORK
4 giri di:

• 30" Star V-Ups
• 30" Mountain Climbers
• 30" Deadbugs
• 30" Leg Raises

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 (x2 V Sit-Ups)

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