Circuit Training 23.12.2025

WARM UP
3 giri di:

• 30 Clapping Jacks
• 20 Air Squats
  
• 10 Crunches
  

 

METCON

"12 HOURS TO XMAS": 
Eseguire, nel minor tempo possibile, il seguente circuito: (TIME CAP 35')

• 1 Clean & Press @50/35 Kg. (110/75 lbs.) 
• 2 Front Squats @50/35 Kg. (110/75 lbs.) 
• 3 Pull-Ups
• 4 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 5 Burpees  
• 6 Push-Ups 
• 7 KB SDHP@24/16 Kg. (53/35 lbs. 
• 8 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
• 9 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 Toes To Bar 
• 11 V Sit-Ups 
• 12 Deadlifts @50/35 Kg. (110/75 lbs.)

Il circuito va eseguito come la canzone "12 giorni a Natale", partendo dal primo esercizio e aumentando un esercizio ogni giro (ripetendo i precedenti). Es. primo giro 1 C&P, 2° giro 2 FS and 1 C&P, 3° giro 3 PU, 2 FS and 1 C&P.....e così via :)

Circuit Training 22.12.2025

WARM UP
3 giri di:

• 15 Mountain Climbers (Dx+Sx=1)
• 10 Hollow Kicks
• 5 Lunges (Each Leg) 

METCON
5 giri di (TIME CAP 20'):

• 5 Power Cleans @50/30 Kg. (110/65 lbs.)
• 10 Front Squats @50/30 Kg. (110/65 lbs.)
• 20 Toes To Bars

Riposare esattamente 90" tra un giro e l'altro.

CORE WORK

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

• Reverse Plank Hold
• Reverse Crunches

Circuit Training 19.12.2025

WARM UP

3 giri:

• 5 Inchworms
• 10 Shoulder Taps (Dx+Sx=1)
  
• 15 Jump Squats
  

METCON

LADDER 10-1 rep. di (TIME CAP 20'):

• Deadlifts @100/70 Kg. (255/155 lbs.)
• Jumping Lunges (Dx+Sx=1)
• Toes To Bars

CORE WORK

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

• Skip
  
• Leg Raises

Circuit Training 18.12.2025

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps (Dx+Sx=1)

METCON
TIME CAP 20'

• 120 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 90 Sit-Ups 
• 60 Double Unders/180 Single Unders
• 30 Burpees

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

Circuit Training 17.12.2025

WARM UP
3 giri:

• 10 Plank Jacks
• 10 Push-Ups
• 10 Sit-Ups

METCON

5 giri (TIME CAP 20'):

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Affondi Posteriori (Dx+Sx=1)
• 20 Sit-Ups
• 30 Mountain Climbers (Dx+Sx=1)

CORE WORK

4 giri (30" ON - 15" OFF):

• Plank Hold
• Hollow Hold
  
• Crunches completi

Circuit Training 16.12.2025

WARM UP
3 giri:

• 20 Jumping Jacks
• 15 Russian Twists (Dx+Sx=1)
  
• 10 Plank To Push-Ups

METCON
"HAPPY B.DAY BENNY"
AMRAP 17' di:

• 16 KB SDHP @24/16 Kg. (53/35 lbs.)
• 12 Toes To Bars
• 20 Affondi posteriori con disco @20/15 Kg. (45/35 lbs.)
• 08 Pull-Ups/16 Ring Rows

CORE WORK

4 giri (40" lavoro - 20" pausa)

• Scissor Kicks
• Crunches

Circuit Training 15.12.2025

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 20 Shoulder Taps
  
• 20 Crunches
  

METCON
EMOM 20' di:

• 5 Burpees
• 10 V Sit-Ups
• 15 Air Squats

CORE WORK

4 giri (40" ON - 20" OFF)

• Hollow Hold
• Plank Hold

Circuit Training 12.12.2025

WARM UP
3 giri di:

• 10 Plank To Push-Ups
  
• 10 Air Squats
  
• 20 Jumping Jacks
  

METCON
7 giri di (TIME CAP 21'):

• 7 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
• 14 Toes To Bars
• 21 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)

 

CORE WORK

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

• Russian Twists
  
• Alt.Leg Raises

Circuit Training 11.12.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 15 Hollow Kicks
  
• 25 Jumping Jacks
  

METCON

TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio):
AMRAP 20' di: 

• 5 Push Presses @50/35 Kg. (110/80 lbs.)
• 10 Box Jumps @60/50 cm. (24/21 in.)
• 15 V Sit-Ups

CORE WORK

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

• V Sit-Ups
• Push-Ups

Circuit Training 10.12.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
4 giri di (TIME CAP 25'):

• 5 Thrusters @45/27,5 Kg. (100/60 lbs.)
• 10 Pull-Ups/15 Ring Rows
• 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups
• 25 Push-Ups

CORE WORK

6 giri di:

• 30" Flutter Kicks
  
• 30" Crunches Completi
  
• 30" Plank Hold

Circuit Training 09.12.2025

WARM UP
3 giri di:

• 20 Plank Jacks
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 V Sit-Ups

METCON
5 giri di (TIME CAP 20'):

• 5 Burpees
• 10 Affondi alternati con disco @20/15 Kg. (45/35 lbs.)
• 15 Toes To Bars
• 20 Push-Ups
• 25 Sit-Ups

CORE WORK
4 giri di:

• 45" Plank Hold
  
• 45" Star V-Ups
• 45" Air Squats

Circuit Training 05.12.2025

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Flutter Kicks
  
• 15 Air Squats
  

METCON
EMOM 21' (7 giri totali) di:

• Minuto 1: 12 Burpees
• Minuto 2: 15 Toes To Bars/30 V Sit-Ups
• Minuto 3: 25 KB SDHP @24/16 Kg. (53/35 lbs.)

CORE WORK
6 giri di:

• 30" Crunches
  
• 30" Scissor Kicks
  
• 30" Plank Hold

Circuit Training 04.12.2025

WARM UP
3 giri di:

• 20 Air Squats
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 Sit-Ups
  

 
METCON
5 giri di (TIME CAP 20'):

• 20 KB SDHP @24/16 Kg. (53/35 lbs.)  
• 15 Push-Ups
• 10 Front Squats @45/30 Kg. (100/65 lbs.)
• 15 V Sit-Ups
• 20 Double Unders (x3 Singles)

 
CORE WORK
4 giri di:

• 45" Plank Hold
  
• 45" Russian Twists
• 45" Squat Jumps

Circuit Training 02.12.2025

WARM UP
3 giri di:

• 15 Push-Ups
• 10 Shoulder Taps (Dx+Sx=1)
  
• 5 Sprawls
  

METCON
AMRAP 18' di:

• 6 Front Squats @40/25 Kg. (90/55 lbs.)
• 6 Burpees Over The Bars
• 6 Pull-Ups/12 Ring Rows
• 18 Double Unders (54 Singles)

CORE WORK

4 giri:

• 1' Crunches Completi
  
• 1' Plank Hold

Circuit Training 01.12.2025

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Flutter Kicks
  
• 15 Air Squats
  

METCON

4 giri di (TIME CAP 20'):

• 5 Power Cleans @50/30 Kg. (110/65 lbs.)
• LADDER 5-20 Toes To Bars
• LADDER 10-40 Push-Ups
• LADDER 20-80 Double Unders (x3 Singles)

CORE WORK
6 giri di:

• 30" Crunches
  
• 30" Scissor Kicks
  
• 30" Plank Hold

Circuit Training 27.11.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
TEAM WOD (team da 2, ci si alterna nel giro completo)
4 giri (a testa) di (TIME CAP 25'):

• 7 Pull-Ups/10 Ring Rows
• 14 Box Jump Overs @60/50 cm. (24/21 in.)
• 21 Double Squat Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

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

• Hollow Hold
• Superman

Circuit Training 26.11.2025

WARM UP
3 giri di:

• 10 Squat Jumps
• 10 Push-Ups HR
  
• 10 Russian Twists (Dx+Sx=1)

METCON
5 giri di (TIME CAP 20'):

• 10 Hang Power Clean & Presses @40/27,5 Kg. (90/60 lbs.) 
• 20 Alt. Jumping Lunges
• 30 Double Unders (x3 Singles)
• 20 Sit-Ups 
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Sit-Ups
• Alt. Leg Raises

Circuit Training 25.11.2025

WARM UP

4 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

METCON
EMOM 10' di:

• 3 Hang Power Cleans @50/30 Kg. (110/65 lbs.)
• 15 Push-Ups

3' RIPOSO POI

EMOM 10' di:

• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 15 Air Squats

CORE WORK

3 giri di:

• 1' Plank Hold
• 1' Sit-Ups con disco @15/10 Kg. (35/25 lbs.)
• 1' Riposo

Circuit Training 24.11.2025

WARM UP
3 giri di:

• 5 Tuck Jumps
• 10 Plank Jacks
  
• 15 Russian Twists (Dx+Sx=1)

METCON
AMRAP 18' di:

• LADDER 1-2-3-....Power Cleans
• 5 Toes To Bars
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 15 Push-Ups
  

RX'D = 45/27,5 Kg. (100/60lbs.)
SCALED = 40/25 Kg. (90/55 lbs.)

CORE WORK

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

• Penguins
• V Sit-Ups

Circuit Training 21.11.2025

WARM UP
3 giri di:

• 20 Jumping jacks
  
• 15 Russian Twists
  
• 10 Plank To Push-Ups
  

METCON
AMRAP 18' di:

• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 10 Toes To Bars

CORE WORK

5 giri (40" ON - 20" OFF)

• Plank Hold
  
• Alt. Leg Raises

Circuit Training 20.11.2025

WARM UP
3 giri di:

• 10 Jump Squats
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps (Dx+Sx=1)

METCON

10 giri di (TIME CAP 20'):

• 25 Double Unders (x2 Singles)
  
• 3 Push Presses @50/30 Kg. (110/65 lbs.)
  
• 3 Front Squats @50/30 Kg. (110/65 lbs.)
• 10 Sit-Ups

CORE WORK

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

• Crunches
• Alt. Leg Raises

Circuit Training 18.11.2025

WARM UP
3 giri:

• 5 Inchworms
• 10 Push-Ups
• 15 Shoulder Taps

METCON
ORE 13.00 TEAM WOD (x2, gli atleti si alternano gli esercizi)
AMRAP di:

ORE 19.30 SINGLE WOD
4 giri (TIME CAP 20') di:

• 10 Toes To Bars
  
• 15 Box Jumps @60/50 cm. (24/21 in.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 25 V Sit-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

• 50 Scissors Kicks (Dx+Sx=1)
• 50 Russian Twists (Dx+Sx=1)
• 50 Sit-Ups

Circuit Training 17.11.2025

WARM UP
3 giri di:

• 20 Jumping Jacks
• 20 Glute Bridges
• 20 Crunches

METCON
4 giri di (TIME CAP 20'):

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 15 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 20 Jumping Lunges (Dx+Sx=1)
• 25 Sit-Ups 
• 30 Double Unders (x 3 Singles)

CORE WORK

TABATA (20" ON - 10" OFF x 8 giri):

• Hollow Kicks
• Plank Hold

Circuit Training 14.11.2025

WARM UP
3 giri di:

• 5 Push-Ups
• 10 Shoulder Taps
• 20 Mountain Climbers

METCON
AMRAP 18′ di:

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 15 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 20 Sit-Ups 
• 25 Double Unders (x3 Singles)

CORE WORK
TABATA (20″ lavoro – 10″ pausa x 8 giri)

• V Sit-Ups
• Plank To Push-Ups

Circuit Training 13.11.2025

WARM UP
3 giri di:

• 10 Push-Ups
• 15 Leg Raises
• 20 Air Squats

METCON
LADDER 2-20 di (TIME CAP 20'):

• KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• Burpees
• V Sit-Ups

CORE WORK
4 giri di:

• 1' Crunches
• 1' Russian Twists
• 1' Plank Hold

Circuit Training 11.11.2025

WARM UP
3 giri di:

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

METCON
♥ Artù ♥
4 giri di (TIME CAP 25'):

• 7 Squat Cleans @40/27,5 Kg. (90/60 lbs.) 
• 11 Box Jumps @60/50 cm. (24/20 in.) 
• 20 Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.) 
• 25 V Sit-Ups
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
• 5 Push Presses @40/27,5 Kg. (90/60 lbs.) 
• 27 Double Unders/81 Singles
  

CORE WORK

3 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 10.11.2025

WARM UP
3 giri:

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

METCON
4 giri di (TIME CAP 20'):

• 5 Strict Pull-Ups/10 Ring Rows
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 Toes To Bars
• 20 OH Lunges @20/15 Kg. (45/33 lbs.) 
• 25 Double Unders (x3 Singles)

CORE WORK
4 giri di:

• 45" Russian Twists
  
• 45" Reverse Crunches
• 30" Plank Hold

Circuit Training 07.11.2025

WARM UP
3 giri di:

• 5 Inchworms
• 10 Push-Ups HR
  
• 15 Russian Twists (Dx+Sx=1)

METCON
4 giri di (TIME CAP 20'):

• 50 Double Unders (x3 Singles) 
• 20 Burpees 
• 20 KB Goblet Squats @16/12 Kg. (35/26 lbs.)
• 20 Sit-Ups 
  

CORE WORK

TABATA (20" ON - 10" OFF x 8 giri):

• Plank Hold
  
• Crossbody Toe Taps

Circuit Training 06.11.2025

WARM UP

3 giri:

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

METCON

5 giri di (TIME CAP 20'):

• 10 Front Squats @40/25 Kg. (90/55 lbs.)
• 20 Toes To Bars
• 30 Push-Ups HR
• 40 Double Unders (x3 Singles)

CORE WORK

3 giri di:

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

Circuit Training 05.11.2025

WARM UP
4 giri:

• 10 Leg Raises
• 15 Air Squats
• 20 Jumping Jacks

METCON

AMRAP 5' di:

• 5 Push Presses @40/25 Kg. (90/55 lbs.)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

2' RIPOSO 

AMRAP 5' di:

• 10 Affondi con Disco (per gamba) @20/15 Kg. (45/33 lbs.)
• 5 Box Jumps @60/50 cm. (24/21 in.)

2' RIPOSO

AMRAP 5' di:

• 5 Ball Slams @15/10 Kg. (33/22 lbs.)
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Plank Hold
• Flutter Kicks

Circuit Training 04.11.2025

WARM UP
3 giri di:

• 10 Rear Lunges (Dx+Sx=1)
• 15 Crunches
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON
AMRAP 20' di:

• 10 Pull-Ups/15 Ring Rows
• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Toes To Bars/20 V Sit-Ups
• 10 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 10 Burpees

CORE WORK

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

• Flutter Kicks
  
• Reverse Plank Hold

Circuit Training 03.11.2025

WARM UP
3 giri:

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

METCON
4 giri di (TIME CAP 20'):

• 10 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 20 V Sit-Ups
• 10 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 30 Sit-Ups
• 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 40 Crunches

CORE WORK

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

• Plank Hold

Circuit Training 31.10.2025

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

• Skip Alto
  
• Calciata dietro
  

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 6 Squat Cleans
  
• Minuto 2: 8 Toes To Bars
  
• Minuto 3: 10 Burpees
  
• Minuto 4: 12 KB American Swings @24/16 Kg. (53/35 lbs.)
  

RX'D = 50/30 Kg. (110/65 lbs.)
SCALED = 45/27,5 Kg. (100/60 lbs.)
BEGINNER = 40/25 Kg. (90/55 lbs.)

 

CORE WORK

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

• Alt. Star V-Ups
  
• Mountain Climbers

Circuit Training 30.10.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Reverse Sit-Ups
  
• 20 Jumping Jacks

METCON
TIME CAP 20':

• 50 Air Squats
• 30 Sit-Ups
  
• 5 giri di:
  • 10 Burpees
  • 20 Alt. Lunges
    
  • 30 Hollow Kicks
    
• 30 Sit-Ups
• 50 Air Squats

CORE WORK

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

• Flutter Kicks
• Plank Hold

Circuit Training 29.10.2025

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
• 15 Shoulder Taps
  

METCON 

AMRAP 20' di:

• 15 KB American Swings
  
• 15 Burpees 
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 KB SDHP
• 15 Hollow Kicks
• 15 Crossbody Toe Touches (Dx+Sx=1)
  

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/26 lbs.)

 

CORE WORK

4 giri  (45" lavoro - 15" pausa) di:

• Plank Hold
• Crunches

Circuit Training 28.10.2025

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
  
• 15 Shoulder Taps

METCON
5 giri di (TIME CAP 20'):

• 10 Burpees
  
• 15 Box Jumps @60/50 cm. (24/21 in.)
  
• 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 27.10.2025

WARM UP
4 giri:

• 1' Crunches
  
• 1' Alt. Leg Raises
  
• 30" Plank Hold
  

METCON
AMRAP 18' di:

• 6 KB One Arm Complex (3 per braccio) @16/12 Kg. (35/26 lbs.)
  
• 12 Hollow Kicks
• 18 Double Unders/ Tuck Jumps
  

1 KB COMPLEX = Clean + Press + OH Rear Lunge Dx + OH Rear Lunge Sx

CORE WORK

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

• Flutter Kicks
• Sit-Ups

Circuit Training 24.10.2025

WARM UP
4 giri:

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

METCON
E2MOM
10 giri (totale 20'):

• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.) dal 6°giro 10 Wall Ball Shots
  
• 15 Sit-Ups
• Max Cal. SKY ERG/ASSAULT BIKE

Il punteggio è dato dalla somma delle calorie.

CORE WORK

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

• Sit-Ups
• Side Plank Hold

Circuit Training 23.10.2025

WARM UP
4 giri di:

• 12 Shoulder Taps
• 8 Glute Bridges
• 4 Sprawls

METCON
"CHIEF"
5 giri (1' pausa tra i round)
AMRAP 3' di:

• 3 Power Cleans @60/40 Kg. (135/90 lbs.)
  
• 6 Push-Ups
• 9 Air Squats
  

CORE WORK

3 giri di:

• 30 Double Unders
• 30 Alt. Leg Raises
• 30 Crunches

Circuit Training 21.10.2025

WARM UP
4 giri di:

• 3 Sprawls
  
• 6 Push-Ups
  
• 9 Hollow Kicks
  

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
AMRAP 20':

• 20 Air Squats su Medball
  
• 20 Sit-Ups
  
• 20 Box Step-Ups @60/50 cm. (24/20 in.)
  
• 20 (10 per braccio) KB Shoulder Press @16/12 Kg. (35/26 lbs.)
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  

CORE WORK

6 giri di:

• 30" Plank Hold
  
• 30" Crunches

Circuit Training 17.10.2025

WARM UP
3 giri di:

• 10 Alt. Lunges
• 15 Russian Twists (Dx+Sx=1)
  
• 20 Shoulder Taps
  

METCON
Ogni 2'30" per 25' (10 giri):

• # 1:
  • 30 Double Unders/Mountain Climbers (Dx+Sx=1)
  • 20 Sit-Ups
    
  • 10 KB American Swings @24/16 Kg. (53/35 lbs.)
    
• # 2:
  • 30 KB One Arm Bent Over Row @16/12 Kg. (35/26 lbs.) (15 per braccio)
    
  • 20 Push-Ups
    
  • 10 Toes To Bars
    

CORE WORK

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

• V Sit-Ups
  
• Penguins

Circuit Training 16.10.2025

WARM UP
3 giri di:

• 20 Plank Jacks
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 Push-Ups
  

METCON
5 giri di (TIME CAP 25'):

• 10 Toes To Bars
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 Sit-Ups
• 15 Box Dips
  
• 10 Box Jumps @60/50 cm. (24/21 in.)
  

CORE WORK
4 giri di:

• 45" Plank Hold
  
• 45" Russian Twists
• 45" Air Squats

Circuit Training 15.10.2025

WARM UP
3 giri di:

• 20 Clapping Jacks
  
• 15 Crunches
  
• 10 Affondi Alternati
  

METCON
5 giri di (TIME CAP 30'):

• 10 Inverted Burpees
• 15 Wall Ball Shot @10/6 Kg. (22/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 25 Sit-Ups

 

CORE WORK

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

• Reverse Crunches
  
• Glute Bridges

Circuit Training 14.10.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 15 Scissor Kicks
  
• 25 Lateral Hops
  

METCON
TEAM WOD (team da 2, gli atleti si dividono le ripetizioni)
AMRAP 20':

• 20 Box Jumps @60/50 cm. (24/20 in.)
  
• 20 Push Presses @40/25 Kg. (90/55 lbs.)
  
• 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 20 V Sit-Ups
• 20 Double Unders (x3 Singles)
  

 

CORE WORK

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

• Pinguini
  
• Plank Hold

Circuit Training 13.10.2025

WARM UP
3 giri:

• 10 Squat Jumps
• 10 Shoulder Taps
• 10 Sit-Ups Gambe Tese

METCON
30-20-10 ripetizioni di (TIME CAP 15'):

• KB SDHP
  
• Sit-Ups
• KB Alt. Goblet Reverse Lunges
  
• Push-Ups
• Double Unders (x3 Singles)

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/27 lbs.)

CORE WORK

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

• Side Plank Hold

Circuit Training 10.10.2025

WARM UP
EMOM 10' di:

• 20 Jumping Jacks
• 10 Ball Slams @10/5 Kg. (25/15 lbs.)

METCON

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

• Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Sit-Ups
• Push-Ups
• Double Unders/Tuck Jumps

Si conta come risultato finale la somma del peggior numero di ripetizioni per ogni singolo esercizio.

CORE WORK

3 giri di:

• 1' Crunches
• 1' Reverse Crunches
• 1' Plank Hold

Circuit Training 09.10.2025

WARM UP
3 giri di:

• 20 Clapping Jacks
  
• 15 Pinguini (Dx+Sx=1)
• 10 Push-Ups

METCON
E2MOM 20' (10 rounds totali):

• 35 Double Unders (x2 Singles)
• 9 Thrusters @40/25 Kg. (90/55 lbs.)

CORE WORK

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

• Russian Twists
• Alt. Leg Raises 

Circuit Training 08.10.2025

WARM UP
3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 10 Mountain Climbers (Dx+Sx=1)
• 10 Sit-Ups

METCON
5 giri (TIME CAP 20') di:

• 15 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Toes To Bars
• 15 Burpees 
• 15 Double Unders (x 3 Singles)

CORE WORK
3 giri di:

• 1' Plank Hold
  
• 1' V Sit-Ups
• 1' Russian Twists

Circuit Training 07.10.2025

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 10 Push-Ups
  

METCON
AMRAP 16' di:

• 7 Toes To Bars
  
• 20 KB One Arm Bent Over Rows (10 per braccio) @24/16 Kg. (53/35 lbs.)
• 7 Toes To Bars
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 7 Toes To Bars
• 20 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups 

Circuit Training 06.10.2025

WARM UP
3 giri di:

• 30" Rope Jumps
  
• 30" Shoulder Taps
• 30" Plank Hold

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 30 Double Unders/Mountain Climbers (Dx+Sx=1)
  
• Minuto 2: 25 Sit-Ups
• Minuto 3: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• Minuto 4: 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• Minuto 5: 10 Squat Cleans @40/25 Kg. (90/55 lbs.)
  
• Minuto 6: Riposo

CORE WORK

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