Circuit Training 31.07.2025

WARM UP
3 giri:

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

METCON

TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
TIME CAP 25':

• 100 KB American Swings @24/16 Kg. (53/35 lbs.)
• 100 Toes To Bars
• 100 Push-Ups HR
• 100 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 100 V Sit-Ups

CORE WORK

6 giri di (30" lavoro - 15" pausa)

• Plank Hold
• Alt. Leg Raises

Circuit Training 30.07.2025

WARM UP

6 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 18' di:

• 15 V Sit-Ups
• 12 KB SDHP @24/16 Kg. (53/35 lbs.)
• 9 Squat Cleans @40/27,5 Kg. (90/60 lbs.)

CORE WORK

TABATA (20" ON - 10" OFF x8 giri):

• Plank Hold
• Sit-Ups

Circuit Training 29.07.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20'

• 5 Pull-Ups/10 Ring Rows
• 10 Inverted Burpees
• 15 Jumping Lunges (Dx+Sx=1)
• 20 Hollow Kicks
• 25 Push-Ups

CORE WORK

6 giri di:

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

Circuit Training 28.07.2025

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 20' di:

• 10 Burpee Box Jumps @60/50 cm. (24/21 in.)
• 20 KB American Swings @24/16 Kg. (53/35 lbs,)
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 40 Sit-Ups
• 50 Double Unders

CORE WORK
6 giri di:

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

Circuit Training 24.07.2025

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Affondi Alternati
• 15 Glute Bridges

METCON
TEAM WOD (team da 2, gli atleti si alternano a metà delle ripetizioni previste)
20-18-16-14-12-10-8-6-4 ripetizioni di:

• Front Squats
  
• KB American Swings
  
• Lateral Burpees Over The Bar

BILANCIERE: RX'D @45/30 Kg. SCALED @40/25 Kg.
KETTLEBELL: RX'D @24/16 Kg. SCALED @16/12 Kg.

 

CORE WORK

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

• Crunches Completi
  
• Pinguini

Circuit Training 23.07.2025

WARM UP
4 giri di:

• 10 Plank Jacks
  
• 10 Push-Ups
• 10 Alt. Leg Raises
  

METCON
6 giri di (TIME CAP 25'):

• 50 Double Unders (150 Singles)
• 25 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 10 Pull-Ups/20 Ring Rows

CORE WORK

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

• V Sit-Ups
  
• Hollow Hold

Circuit Training 22.07.2025

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 20 Mountain Climbers (Dx+Sx=1)
• 20 Russian Twists (Dx+Sx=1)

METCON
AMRAP 18' di:

• 5 Burpees
• 10 Hang Power Clean & Jerks @40/25 Kg. (90/55 lbs.)
• 15 Jumping Lunges (Dx+Sx=1)
  

CORE WORK

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

• Plank Hold
• Star V-Ups

Circuit Training 21.07.2025

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Affondi Alternati
• 15 Glute Bridges

METCON
TEAM WOD (team da 2, gli atleti alternano nelle ripetizioni)
AMRAP 20' di:

• 80 Double Unders (200 Singles)
  
• 70 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 60 Sit-Ups
• 50 Push Presses @30/20 Kg. (65/45 lbs.) 
• 40 Push-Ups
• 30 Toes To Bars
• 20 Box Jump Overs @60/50 cm. (24/21 in.)
  
• 10 Reverse Burpees
  

CORE WORK

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

• Hollow Kicks
  
• Crossbody Toe Tounches

Circuit Training 17.07.2025

WARM UP
3 giri di:

• 10 KB American Swings @16/12 Kg. (35/26 lbs.)
• 10 Sit-Ups
• 10 Plank To Push-Ups
  

METCON
5 giri (TIME CAP 25') di:

• 6 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 12 Toes To Bars
• 18 Push-Ups HR
• 24 Double Unders (x3 Singles)/Tuck Jumps

CORE WORK

5 giri di:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank Hold

Circuit Training 16.07.2025

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 15 Glute Bridges
  
• 10 Push-Ups
  

METCON
5 giri (TIME CAP 20') di:

• 20 KB American Swings  @24/16 Kg. (53/35 lbs.)
• 20 Burpees
• 20 Sit-Ups

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

• Crunches
• Reverse Crunches

Circuit Training 15.07.2025

WARM UP
3 giri di:

• 5 Roll-Ups
  
• 9 Push-Ups
  
• 15 Clapping Jacks
  

METCON
ORE 13.00
4 giri (TIME CAP 20') di:

• 6 Box Jumps Over @60/50 cm. (24/21 in.)
• 12 KB American Swings  @24/16 Kg. (53/35 lbs.)
• 18 Push-Ups HR
• 24 V Sit-Ups
• 30 Double Unders (x3 Singles)/Tuck Jumps

ORE 19.30
TEAM WOD (x2)
6 giri (TIME CAP 20') di:

• 6 Box Jumps Over @60/50 cm. (24/21 in.)
• 12 KB American Swings  @24/16 Kg. (53/35 lbs.)
• 18 Push-Ups HR
• 24 V Sit-Ups
• 30 Double Unders (x3 Singles)/Tuck Jumps

CORE WORK

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

• Hollow Hold
• Penguins

Circuit Training 14.07.2025

WARM UP
3 giri di:

• 15 Plank Jacks
• 15 Russian Twists (Dx+Sx=1)
  
• 15 Shoulder Taps (Dx+Sx=1)

METCON
4 giri (TIME CAP 20') di:

• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Push-Ups HR 
• 20 OH Alt. Lunges con disco @20/15 Kg. (45/33 lbs.)
• 25 KB American Swings @16/12 Kg. (35/26 lbs.)

Poi (NO REST)

25-20-15-10-5 ripetizioni:

• Double Unders (x2 Singles)
• V Sit-Ups

CORE WORK

3 giri (NO REST) di:

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

Circuit Training 10.07.2025

WARM UP
4 giri di:

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

METCON
5 giri (TIME CAP 20') di:

• 5 Front Squats @50/30 Kg. (110/65 lb.)
• 10 Toes To Bars
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 Push-Ups HR
• 25 Sit-Ups

CORE WORK

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

• Russian Twists
  
• Plank Hold

Circuit Training 09.07.2025

WARM UP
4 giri di:

• 5 Push-Ups
• 10 Affondi Alternati
  
• 15 Glute Bridges
  

METCON
4 giri (TIME CAP 20') di:

• 10 Burpees 
• 20 Push-Ups HR
• 30 Sit-Ups 
• 40 Air Squats 
• 50 Double Unders (x3 Singles)

 

CORE WORK

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

• Crunches Completi
  
• Russian Twists

Circuit Training 08.07.2025

WARM UP
4 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
  
• 15 Air Thrusters
  

METCON

50-40-30-20-10 ripetizioni (TIME CAP 20') di:

• Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Double Unders (x3 Singles)

Ogni minuto bisogna fermarsi e fare 3 Burpees

CORE WORK

4 giri di:

• 30" Superman Punches
  
• 30" Scissors Kicks
  
• 30" Plank Hold

Circuit Training 07.07.2025

WARM UP

4 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

METCON
AMRAP 20' di:

• 30 Sit-Ups
• 30 KB Snatches (15 x braccio) @16/12 Kg. (35/26 lbs.)
• 30 Burpees
• 30 Toes To Bars
• 30 Jumping Lunges (15 x gamba)
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 30 Pull-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

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

• Plank Hold
• V Sit-Ups

Circuit Training 03.07.2025

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:

• 3 Pull-Ups
• 6 Squat Cleans @50/35 Kg. (110/80 lbs.)
• 9 Toes To Bars
• 12 Push-Ups HR

CORE WORK

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

• Plank Hold
  
• Crossbody Toe Taps

Circuit Training 01.07.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
4 giri (TIME CAP 20') di:

• 10 Hang Power Cleans @40/30 Kg. (90/65 lbs.)
• 15 Push-Ups
• 20 KB SDHP  @24/16 Kg. (53/35 lbs.)
• 25 V Sit-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

6 giri di:

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

Circuit Training 30.06.2025

WARM UP
3 giri di:

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

METCON
3 giri AMR(eps)AP di:

• 1' V Sit-Ups
• 1' KB American Swings @16/12 Kg. (35/26 lbs.)
• 1' Burpees
• 1' Box Jumps @60/50 cm. (24/20 in.)
• 1' Russian Twists con disco @10/5 Kg. (22/11 lbs.)
• 1' Double Unders/Tuck Jumps
• 1' Riposo

CORE WORK
6 giri di:

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

Circuit Training 27.06.2025

WARM UP
3 giri di:

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

METCON
4 giri di (40" lavoro-20" riposo):

• Assault Bike
  
• KB SDHP @24/16 Kg. (53/35 lbs.)
  
• V Sit-Ups
  
• Affondi alternati con OH Plate @20/15 Kg. (45/33 lbs.)
• Box Jumps @60/50 cm. (24/21 in.)
  

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK
TABATA (20" ON - 10" OFF x 4 giri):

• Russian Twists
  
• Crunches Completi

Circuit Training 26.06.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Sit-Ups
• 20 Clapping Jacks
  

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
AMRAP 18' di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 20 Toes To Bars
  
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 40 V Sit-Ups 
• 50 Double Unders (x3 Singles) 
• 40 Push-Ups HR 
• 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Burpees

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 25.06.2025

WARM UP
3 giri di:

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

METCON
5 giri (40" ON - 20" OFF) di:

• Thrusters @30/20 Kg. (65/45 lbs.)
• KB Bent Over Rows @16/12 Kg. (35/26 lbs.) 
• Push-Ups
• Burpees Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

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

• Plank Hold
  
• Crunches

Circuit Training 24.06.2025

WARM UP
3 giri di:

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

METCON
EMOM 21' (7 giri totali) di:

• Minuto 1: 15 Toes To Bars
• Minuto 2: 3 Hang Power Cleans + 3 Push Presses @50/30 Kg. (110/65 lbs.)
• Minuto 3: 50 Double Unders/Tuck Jumps

CORE WORK
6 giri di:

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

Circuit Training 23.06.2025

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 (per braccio) KB Snatches @16/12 Kg. (35/26 lbs.)
• 20 Push-Ups HR
• 20 Med Ball Sit-Ups @10/6 Kg. (22/14 lbs.)

CORE WORK
4 giri di:

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

Circuit Training 19.06.2025

WARM UP
3 giri di:

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

METCON
5 giri (40" ON - 20" OFF) di:

• Deadlifts @70/40 Kg.  (155/90 lbs.)
• Reverse Burpees 
• KB Goblet Squats @24/16 Kg. (53/35 lbs.)
• Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

4 giri:

• 1' Crunches Completi
  
• 1' Plank Hold

Circuit Training 18.06.2025

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 17.06.2025

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

• Push-Ups
• Crunches
• Jumping Jacks

METCON
TEAM WOD (TIME CAP 25')
AMRAP 20' di:

• 10 Clean & Presses @40/25 Kg. (90/55 lbs.)
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 KB Walking Lunges (10 per gamba) @16/12 Kg. (35/26 lbs.)
• 15 V Sit-Ups
• 10 Burpees OTB

CORE WORK

3 giri di:

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

Circuit Training 16.06.2025

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON
5 giri (40" ON - 20" OFF) di:

• Burpees  
• KB American Swings @16/12 Kg. (35/26 lbs.) 
• Push Presses @30/20 Kg. (65/45 lbs.)
• Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

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

• Plank Jacks
  
• Russian Twists

Circuit Training 13.06.2025

WARM UP
4 giri di:

• 15 Jumping Jacks
• 10 Russian Twists
• 5 Sprawls

METCON
EMOM 16' (4 giri totali) di:

• Minuto 1: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 2: 5 Curtis P. @40/25 Kg. (90/55 lbs.)
• Minuto 3: 12 Toes To Bars
• Minuto 4: 8 Inverted Burpees

CORE WORK

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

• Crunches
• Plank Hold

Circuit Training 12.06.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Sit-Ups
  
• 20 Clapping Jacks
  

METCON
AMRAP 18' di:

• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 Push-Ups
• 20 V Sit-Ups
• 20 Double Unders/Tuck Jumps

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 11.06.2025

WARM UP
3 giri di:

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

METCON
EMOM 21' (7 giri totali) di:

• Minuto 1: 15 Toes To Bars
• Minuto 2: 3 Hang Power Cleans + 3 Push Presses @50/30 Kg. (110/65 lbs.)
• Minuto 3: 50 Double Unders/Tuck Jumps

CORE WORK
6 giri di:

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

Circuit Training 10.06.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
AMRAP 20' di:

• 10 Affondi (per gamba) con disco sopra testa @20/15 Kg. (45/33 lbs.)
• 10 Burpees
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 V Sit-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

6 giri di:

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

Circuit Training 09.06.2025

WARM UP
3 giri di:

• 10 Sit-Ups
  
• 15 Air Thrusters
  
• 20 Jumping Jacks
  

METCON
EMOM 20' (4 giri totali) di:

• Minuto 1: 8 Power Cleans @45/30 Kg. (100/65 lbs.)
• Minuto 2: 12 Toes To Bars
• Minuto 3: 8 Front Squats @45/30 Kg. (100/65 lbs.)
• Minuto 4: 12 Burpees
• Minuto 5: 30 Double Unders/Tuck Jumps

CORE WORK

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

• Wall V-Ups
• Crunches

Circuit Training 06.06.2025

WARM UP
4 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
• 10 Shoulder Taps
• 10 Air Thrusters

METCON
4 giri di (TIME CAP 16'):

• 10 KB RIGHT Arm Snatches@16/12 Kg. (53/35 lbs.)
• 10 Burpees
• 10 KB LEFT Arm Snatches@16/12 Kg. (53/35 lbs.)
• 30 Sit-Ups 
• 30 Air Squats

CORE WORK
3 giri di:

• 45" Crunches
• 45" Plank Hold
• 30" Double Unders

Circuit Training 05.06.2025

WARM UP
3 giri di:

• 25 Clapping Jacks
• 20 Russian Twists (Dx+Sx=1)
• 15 Push-Ups

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 15 Sprawls
• Minuto 2: 20 Ball OH Squats @15/10 Kg. (35/22 lbs.)
• Minuto 3: 25 Ball Slams @15/10 Kg. (35/22 lbs.)
• Minuto 4: 30 V Sit-Ups

CORE WORK

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

• Flutter Kicks
• Sit-Ups

Circuit Training 04.06.2025

WARM UP
3 giri di:

• 5 Inchworms
• 10 Push-Ups
• 15 Air Squats

METCON
TIME CAP 25'

• 100 Box Step Ups @60/50 cm. (24/20 in.)
• 100 KB Deadlifts @24/16 Kg. (53/35 lbs.)
• 100 Russian Twists (Dx+Sx=1)
• 100 Double Unders (x2 Singles)
• 50 Box Step Ups
• 50 KB Deadlifts
• 50 Russian Twists
• 50 Double Unders
• 25 Box Step Ups
• 25 KB Deadlifts
• 25 Russian Twists
• 25 Double Unders

CORE WORK

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

• Scissors Kicks
• Plank Hold

Circuit Training 03.06.2025

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

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

CORE WORK
4 giri di:

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

Circuit Training 30.05.2025

WARM UP
3 giri di:

• 5 Burpees
  
• 10 Air Squats
  
• 15 Russian Twists (Dx+Sx=1)
  

METCON
4 giri di (TIME CAP 20'):

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

POI (senza pausa)

• 50 Push-Ups
• 50 Air Squats su Medball
  
• 50 Sit-Ups
• 100 Double Unders (250 Singles)

CORE WORK

4 giri di:

• 1' Crunches
• 1' Leg Raises
  
• 1' Plank Hold

Circuit Training 29.05.2025

WARM UP
4 giri di:

• 10 Crunches
  
• 15 Glute Bridges
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON
EMOM 9' di:

• 5 Burpees
• 20 Double Unders (x2 Singles)
  

2' RIPOSO POI

EMOM 9' di:

• 5 Box Jump Overs @60/50 cm. (24/21 in.)
• 5 Strict Toes To Bars

CORE WORK

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

• V Sit-Ups
• Push-Ups

Circuit Training 28.05.2025

WARM UP
3 giri di:

• 15 Mountain Climbers (Dx+Sx=1)
• 10 Hollow Kicks
• 5 Burpees
  

METCON
4 giri di (TIME CAP 30' - 2' riposo per giro):

• 50 Double Unders (x2 Singles)
• 30 Sit-Ups
• 30 Walking Lunges
  
• 20 Push-Ups
• 10 KB One Arm Bent Over Rows 24/16 Kg. (53/35 lbs.) (per braccio)

CORE WORK

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

• Plank Hold
• Reverse Plank Hold

Circuit Training 27.05.2025

WARM UP
3 giri di:

• 15 Sit-Ups
• 10 Plank To Push-Ups
  
• 5 Sprawls
  

METCON
AMRAP 16' di:

• 6 KB One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)
  
• 12 V Sit-Ups
  
• 12 Reverse Burpees
  
• 12 Alt. Rear Lunges with OH Plate @20/15 Kg. (33/22 lbs.)
  

CORE WORK

3 giri:

• 1' Crunches
  
• 1' Flutter Kicks

Circuit Training 26.05.2025

WARM UP
4 giri:

• 5 Sprawls
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON

TEAM WOD (gli atleti devono fare 1 giro a testa entro 2 minuti)

15 giri di:

• 5 Toes To Bars (SUB 10 V Sit-Ups)
• 10 Push-Ups HR
  
• 15 Air Squats

CORE WORK

• 30 V Sit-Ups
• 30 Crunches
• 30 Double Unders

Circuit Training 23.05.2025

WARM UP

3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 7 Hollow Kicks
• 4 Burpees

METCON

50-40-30-20-10 ripetizioni di: (TIME CAP 25')

• KB SDHP @24/16 Kg. (53/35 lbs.)
• V Sit-Ups
• KB American Swings @24/16 Kg. (53/35 lbs.)

Ogni giro effettuare 30 Double Unders/60 Single Unders

CORE WORK
5 giri (30" ON - 30" OFF)

• Plank Hold
• Hollow Hold

Circuit Training 22.05.2025

WARM UP
4 giri di:

• 10 Air Squats
• 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.)
• Push-Ups HR
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

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

• Hollow Hold
• Crunches

Circuit Training 20.05.2025

WARM UP
3 giri:

• 25 Jumping Jacks
• 15 Air Thrusters
• 5 Burpees

METCON
4 giri (TIME CAP 25') di:

• 10 KB American Swings 24/16 Kg (53/35 lbs.) 
• 10 Pull-Ups 
• 10 Hang Power Cleans 40/25 Kg. (90/55 lbs.) 
• 10 Toes To Bars

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

Circuit Training 19.05.2025

WARM UP
4 giri:

• 5 Sprawls
  
• 10 Affondi (Dx+Sx=1)
  
• 15 Glute Bridges
  

METCON
TIME CAP 20':

• LADDER 1-10 Burpees
• LADDER 2-20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• LADDER 3-30 V Sit-Ups
• LADDER 4-40 Shoulder Taps (Dx+Sx=2)

 

CORE WORK

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

• Crunches
  
• Star V-Ups

Circuit Training 16.05.2025

WARM UP

3 giri:

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

METCON

6 giri (TIME CAP 18') di:

• 9 Burpees
• 12 Star V-Ups (Dx+Sx=1)
  
• 15 Box Jumps @60/50 cm. (24/20 in.)

CORE WORK

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

• Skip
  
• Leg Raises

Circuit Training 15.05.2025

WARM UP
3 giri di:

• 20 Crossbody Toe Taps
  
• 15 Crunches
  
• 10 Flutter Kicks
  

METCON

AMRAP 20' di:

• 10 Burpees 
• 15 Thrusters @30/20 Kg. (65/45 lbs.) 
• 20 Push-Ups HR
• 25 Sit-Ups

CORE WORK

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

• Hollow Kick
• Superman

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