Circuit Training 07.04.2026

WARM UP
3 giri:

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

METCON
AMRAP 20':

• 10 Clean & Presses @40/27,5 Kg. (90/60 lbs.)
  
• 15 Jumping Lunges (Dx+Sx=1)
  
• 20 V Sit-Ups
  
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

5 giri di:

• 1' Plank Hold
  
• 1' Reverse Crunches

Circuit Training 03.04.2026

WARM UP

3 giri:

• 10 Shoulder Taps  (Dx+Sx=1)
• 10 Mountain Climbers (Dx+Sx=1)
  
• 10 Flutter Kicks

METCON

AMRAP 10' di:

• 8 Burpees 
• 3 Shoulder Presses @40/25 Kg. (90/55 lbs.)

2' RIPOSO
AMRAP 10' di:

• 8 Front Squats @40/25 Kg. (90/55 lbs.)
• 3 Inverted Burpees

CORE WORK

3 giri di:

• 25 Jumping Jacks
  
• 25 Russian Twists (Dx+Sx=1)
  
• 25 Hollow Kicks

Circuit Training 02.04.2026

WARM UP
4 giri di:

• 15 Jumping Jacks
• 10 Russian Twists
• 5 Sprawls

METCON
AMRAP 18':

• 5 Thrusters @45/30 Kg. (100/65)
• 10 Burpees
• 15 V Sit-Ups
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders (75 Singles)

CORE WORK

4 giri di (40" ON - 20" OFF):

• Crunches
• Plank Hold

Circuit Training 31.03.2026

WARM UP
3 giri di:

• 15 Air Squats
  
• 15 Leg Raises
  
• 15 Shoulder Taps
  

METCON
AMRAP 18' di:

• 1 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)
• 1 Burpee 
• 1 KB American Swing @24/16 Kg. (53/35 lbs.)

a ogni giro aggiungere una ripetizione per esercizio.

CORE WORK
4 giri di (45" ON - 15" OFF):

• Plank Hold
• Crunches
• Double Unders

Circuit Training 30.03.2026

WARM UP

3 giri di:

• 15 Jumping Jacks
• 15 Crunches
• 15 Shoulder Taps

METCON

6 giri di (TIME CAP 25'):

• 10 Sprawls
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 V Sit-Ups
• 25 Crossboby Toe Taps (Dx+Sx=1)

CORE WORK

4 giri (45" ON - 15" OFF) di:

• Plank Hold
• Russian Twists

Circuit Training 26.03.2026

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Air Thrusters
  
• 10 Shoulder Taps (Dx+Sx=1)
  

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 25' di:

• 30 Double Unders (x3 Singles)
  
• 25 Sit-Ups
• 20 Push-Ups
• 15 Box Jumps @60/50 cm. (24/21 in.)
  
• 10 Burpees

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

• Crunches
  
• Penguins

Circuit Training 24.03.2026

WARM UP
4 giri di:

• 10 Air Squats
• 10 Affondi Laterali Alternati
• 10 Superman
• 10 Mountain Climbers (Dx+Sx=1)
  

METCON
50-40-30-20-10 ripetizioni di:

• Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• KB SDHP @24/16 Kg. (53/35 lbs.)
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

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

• Hollow Hold
• Crunches