Circuit Training 14.05.2025

WARM UP
4 giri di:

• 5 Inchworms
  
• 10 Reverse Sit-Ups
  
• 15 Jumping Jacks
  

METCON
AMRAP 18' di:

• 5 Inverted Burpees
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups 

CORE WORK

4 giri di:

• 30" Crunches
• 30" Reverse Crunches
• 30" Hollow Hold

Circuit Training 13.05.2025

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON
3 giri di:

• 1' KB American Swings @16/12 Kg. (35/26 lbs.) 
• 1' Box Jumps @60/50 cm. (24/20 in.) 
• 1' Toes To Bars 
• 1' Push-Ups HR 
• 1' OH Lunges con disco @20/15 Kg. (45/33 lbs.) 
• 1' Riposo

CORE WORK

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

• Plank Jacks
  
• Russian Twists

Circuit Training 12.05.2025

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):

• Push-Ups
• Crunches
• Jumping Jacks

METCON
TEAM WOD (TIME CAP 25')
10 Giri totali (5 per atleta, alternandosi nei giri completi)

• 20 Burpees
• 20 V Sit-Ups
• 50 Double Unders (x2 Singles)

CORE WORK

3 giri di:

• 5 Strict Toes To Bars
• 10 Russian Twists (Dx+Sx=1)
• 15 Hollow Kicks

Circuit Training 09.05.2025

WARM UP

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

• Air Thrusters
  
• Mountain Climbers
  

 

METCON
AMRAP 20':

• 5 Clean & Presses @40/25 Kg. (90/55 lbs.)
  
• 10 KB Russian Swings @24/16 Kg. (53/35 lbs.)
  
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups 
• 25 Double Unders (x3 Singles)

 

CORE WORK

4 giri:

• 20 Alt. Rear Lunges
  
• 15 Penguins
  
• 10 Superman

Circuit Training 08.05.2025

WARM UP
4 giri:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
5 giri (TIME CAP 30'):

• 5 Burpees
• 10 Thrusters @40/25 Kg. (90/55 lbs.)
  
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 Sit-Ups
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

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

• Russian Twists
  
• Plank Hold

Circuit Training 07.05.2025

WARM UP
3 giri:

• 10 Mountain Climbers
• 10 Shoulder Taps
• 10 Russian Twists

METCON
4 giri (TIME CAP 20'):

• 10 Burpees
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• 30 Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• 40 Double Unders (100 Singles)

CORE WORK

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

• Hollow Kicks
• Pinguini

Circuit Training 06.05.2025

WARM UP
4 giri:

• 20 Jumping Jacks
• 15 Crunches
• 10 Push-Ups

METCON
5 giri (TIME CAP 20'):

• 10 Toes To Bars/20 V Sit-Ups
  
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders/Tuck Jumps
  

CORE WORK

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

• Plank Hold
• Pinguini