Circuit Training 24.04.2025

WARM UP
3 giri di:

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

METCON
AMRAP 20' di:

• 20 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 20 V Sit-Ups
• 20 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Double Unders/Tuck Jumps

CORE WORK

4 giri:

• 1' Crunches Completi
  
• 1' Plank Hold

Circuit Training 23.04.2025

WARM UP
4 giri di:

• 30 Jumping Jacks
• 10 Sit-Ups
• 10 Hollow Kicks

METCON
15-12-9-6-3 ripetizioni (TIME CAP 25') di:

• Power Cleans @45/30 Kg. (100/65 lbs.)
• Pull-Ups (x2 Ring Rows)
• Toes To Bars
• Affondi con disco @20/15 Kg. (45/33 lbs.) (Dx+Sx=1)

CORE WORK

4 giri di:

• 30 Double Unders/Mountain Climbers (Dx+Sx=1)
• 20 Russian Twists (Dx+Sx=1)

Circuit Training 22.04.2025

WARM UP
4 giri di:

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

METCON

4 giri di (TIME CAP 20'):

• 10 Pull-Ups
• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
• 30 Push-Ups HR
• 40 Double Unders/120 Singles

CORE WORK

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

• Leg Raises
• Russian Twists

Circuit Training 18.04.2025

WARM UP
3 giri:

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

METCON
5 giri (TIME CAP 25'):

• 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 (40" lavoro - 20" pausa)

• Scissor Kicks
• Crunches

Circuit Training 17.04.2025

WARM UP
3 giri (Dx+Sx=1):

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

METCON

20-18-16-14-12 reps (TIME CAP 25'):

• V Sit-Ups
• Push Presses @40/27,5 Kg. (90/60 lbs.)
• Burpees Over The Bar

CORE WORK

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

• Plank Hold
• Crunches
  

Circuit Training 16.04.2025

WARM UP
4 giri di:

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

METCON
"HAPPY B.DAY BEA"
TEAM WOD (x2)
AMRAP 21' di:

• 21 Toes To Bars (x2 V Sit-Ups)
• 21 Burpees
• 21 Pull-Ups/Ring Rows
• 21 Ball Slams @15/10 Kg. (33/22 lbs.)

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

• Crunches
• Plank Hold

Circuit Training 15.04.2025

WARM UP
4 giri di:

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

METCON
TEAM WOD (x2)
AMRAP 20' di:

• 50 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 100 Sit-Ups
• 150 Double Unders (x2 Singles)
• 50 Pull-Ups/Ring Rows
• 100 Ball Slams @15/10 Kg. (33/22 lbs.)
• 150 Double Unders (x2 Singles)
• 50 Toes To Bars/100 V Sit-Ups
• 100 Push-Ups

CORE WORK
5 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 14.04.2025

WARM UP
3 giri di:

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

METCON
EMOM 18' (3 giri totali) di:

• Minuto 1: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 2: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• Minuto 3: 15 Toes To Bars/30 V Sit-Ups
• Minuto 4: 20 Box Jumps @60/50 cm. (24/20 in.)
• Minuto 5: 20 Double Unders (x3 Singles)
• Minuto 6: Riposo

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 10.04.2025

WARM UP
4 giri:

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

METCON

6 giri (TIME CAP 25') di:

• 6 Hang Squat Cleans @45/30 Kg. (100/65 lbs.)
• 12 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 18 Toes To Bars
• 24 V Sit-Ups

CORE WORK

4 giri di:

• 10 V Sit-Ups
• 15 Russian Twists
• 20 Double Unders

Circuit Training 09.04.2025

WARM UP
3 giri di:

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

METCON

AMRAP 20' di:

• 5 Toes To Bars
• 10 Push-Ups
• 15 Air Squats

CORE WORK

40-30-20-10 ripetizioni di:

• Crossbody Toe Taps (Dx+Sx=2)
• Crunches

Circuit Training 08.04.2025

WARM UP
3 giri:

• 10 Shoulder Taps
  
• 20 Glute Bridges
  
• 30 Jumping Jacks
  

METCON

EMOM 18' (3 giri totali) di:

• Minuto 1: 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• Minuto 2: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 3: 15 Burpees
• Minuto 4: 20 Toes To Bars
• Minuto 5: 10 HPCTOH @40/27,5 Kg. (90/60 lbs.)
• Minuto 6: 20 Push-Ups

CORE WORK

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

• Hollow Kicks
  
• Crossbody Toe Tounches

Circuit Training 07.04.2025

WARM UP
3 giri di:

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

METCON
E2MOM 18' (3 giri totali) di:

• Minuto 2: 
• 30 Double Unders/60 Singles Unders
• 8 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• Minuto 4: 
• 8 Burpees
• 25 V Sit-Ups
• Minuto 6: 
• 10 Box Jumps @60/50 cm. (24/21 in.)
• 30 Push-Ups

CORE WORK

4 giri di:

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

Circuit Training 04.04.2025

WARM UP
3 giri:

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

METCON

AMRAP 8' di:

• 12 Push-Ups
• 10 Toes To Bars
• 8 Front Squats @40/25 Kg. (90/55 lbs.)

2' RIPOSO

AMRAP 8' di:

• 8 Push Presses @40/25 Kg. (90/55 lbs.)
• 10 V Sit-Ups
• 12 Jumping Lunges (Dx+Sx=1)

CORE WORK

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

• Plank Hold
• Alt. Leg Raises

Circuit Training 03.04.2025

WARM UP

4 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

METCON
AMRAP 20' di:

• 40 Double Unders
• 20 Push-Ups HR
• 10 KB Snatches a un braccio (per braccio) @16/12 Kg. (35/26 lbs.)
• 10 Toes To Bars

CORE WORK

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

• Plank Hold
• V Sit-Ups

Circuit Training 02.04.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
5 giri di (TIME CAP 25'):

• 5 Inverted Burpees
• 10 Pull-Ups
• 15 Toes To Bars
• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)

CORE WORK

6 giri di:

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

 

Circuit Training 01.04.2025

WARM UP
3 giri di:

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

METCON
OGNI 5' (4 giri totali) eseguire:

• 10 Front Squats @40/27,5 Kg. (90/60 lbs,)
• 10 Inverted Burpees
• 10 Sumo Deadlift High Pulls @40/27,5 Kg. (90/60 lbs,)
• 10 Toes To Bars

CORE WORK
6 giri di:

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

Circuit Training 31.03.2025

WARM UP
4 giri di:

• 15 Jumping Jacks
• 10 Russian Twists
• 5 Sprawls

METCON
TEAM WOD (x2)
AMRAP 25' di:

• 10 Burpees
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 V Sit-Ups
• 40 Double Unders/100 Singles

CORE WORK

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

• Crunches
• Plank Hold

Circuit Training 28.03.2025

WARM UP
3 giri di:

• 20 Jumping Jacks
• 10 Russian Twists (Dx+Sx=1)
• 5 Sprawls

METCON
3 giri di:

• 1' Pull-Ups
• 1' Box Jumps @60/50 cm. (24/21 in.)
• 1' V Sit-Ups
• 1' Ball Slams @15/10 Kg. (35/22 lbs.)
• 1' Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 1' Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK

4 giri di (40" lavoro - 20" pausa):

• Hollow Hold
• Plank Hold

Circuit Training 27.03.2025

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 100 Double Unders (x2 Singles)
• 50 Sit-Ups
• 25 Push-Ups
• 10 KB One Arm OH Squats @16/12 Kg. (53/35 lbs.)

CORE WORK

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

• Reverse Plank Hold
• Reverse Crunches

Circuit Training 26.03.2025

WARM UP
3 giri di:

• 10 Jump Squats
• 10 Push-Ups
• 10 Sit-Ups

METCON
AMRAP 20':

• 10 Alt. KB Clean & Presses @16/12 Kg. (35/25 lbs.)
• 15 V Sit-Ups
• 20 Walking Lunges

CORE WORK

4 giri di:

• 6 Sprawls
• 12 Hollow Kicks
• 18 Crunches

 

Circuit Training 25.03.2025

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 (x3 Singles)

CORE WORK
4 giri di:

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

Circuit Training 24.03.2025

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 21.03.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Shoulder Taps (Dx+Sx=1)
• 15 Clapping Jacks
  

METCON
5 giri (TIME CAP 18') di:

• 5 Clean & Presses @45/27,5 Kg. (100/60 lbs.)
• 10 Burpees
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 V Sit-Ups
  

CORE WORK

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

• Scissor Kicks
  
• Penguins

Circuit Training 20.03.2025

WARM UP
3 giri di:

• 15 Air Squats
  
• 15 Leg Raises
  
• 15 Shoulder Taps (Dx+Sx=1)

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

• 60 Box Jumps @60/50 cm. (24/21 in.)
• 50 Ball Slams @15/10 Kg. (33/22 lbs.)
• 40 Toes To Bars
• 30 Power Cleans @50/30 Kg. (110/65 lbs.)
• 20 Pull-Ups/Ring Rows

CORE WORK

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

• Lateral Plank Hold (each side)

Circuit Training 19.03.2025

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Air Thrusters
  
• 10 Burpees
  

METCON
5 giri (TIME CAP 20'):

• 35 Double Unders (x2 Singles)
  
• 25 Box Jumps @60/50 cm. (24/21 in.) (x2 Step-Ups)
  
• 15 Sit-Ups
  
• 5 Burpees

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

• Crunches
  
• Penguins

Circuit Training 18.03.2025

WARM UP
4 giri di:

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

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 20':

• 20 Air Squats su Medball
  
• 20 Sit-Ups
  
• 20 Box Jumps @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

10 giri di:

• 30" Plank Hold
  
• 30" Crunches

Circuit Training 17.03.2025

WARM UP
3 giri:

• 20 Jumping Jacks
  
• 15 Russian Twists
  
• 10 Affondi Posteriori
  

METCON
AMRAP 18':

• 40 Sit-Ups
  
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 KB Russian Swings @24/16 Kg. (53/35 lbs.)
• 10 (per braccio) KB One Arm Bent Over Rows @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Hollow Kicks
  
• Crunches

Circuit Training 14.03.2025

WARM UP
3 giri di:

• 10 Air Squats
• 10 Ring Rows
• 20 Mountain Climbers (Dx+Sx=1)

METCON
AMRAP 18' di:

• 2 Hang Power Cleans @45/30 Kg. (100/65 lbs.) (+2 rip a giro)
• 4 Burpees
• 15 Double Unders (45 Singles)

CORE WORK

3 giri (30" lavoro - 30" pausa)

• Plank Hold
• Hollow Kicks

Circuit Training 13.03.2025

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'):

• 10 Toes To Bars
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 Sit-Ups
• 15 Push-Ups HR
• 10 Jumping Lunges (Dx+Sx=1)

CORE WORK
4 giri di:

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

Circuit Training 12.03.2025

WARM UP
3 giri:

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

METCON
10 giri di:
E3MOM (ogni 3'):

• 6 KB American Swings @24/16 Kg. (53/35 lbs.)
• 12 Push-Ups HR
  
• 18 V Sit-Ups
• 24 Double Unders (60 Singles)
  

CORE WORK
4 giri di:

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

Circuit Training 11.03.2025

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 40 Double Unders (x3 Singles) 
• 20 Burpees 
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups 
  

CORE WORK

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

• Plank Hold
  
• Crunches

Circuit Training 10.03.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Squats
  
• 20 Leg Raises
  

METCON

• AMRAP 7':
• 7 Wall Ball Shots @10/6 Kg. (22/16 lbs.) 
• 7 KB American Swings 24/16 Kg. (53/35 lbs.)
• POI (1' riposo)
• AMRAP 7':
• 7 Burpees 
• 7 Sit-Ups
• POI (1' riposo) 
• AMRAP 7':
• 7 Toes to Bars
• 7 Box Jumps @60/50 cm. (25/20 in.)

CORE WORK

6 giri di:

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

Circuit Training 06.03.2025

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Crunches
  
• 10 Shoulder Taps (Dx+Sx=1)
  

METCON
TEAM WOD (x2, gli atleti si alternano gli esercizi)
AMRAP 20' di:

• 10 Push Presses @40/27,5 Kg. (90/60 lbs.) 
• 10 Burpees 
• 10 OH Lunges @20/15 Kg. (45/35 lbs.) (Dx+Sx=1)
• 10 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.) 
• 25 Double Unders (x3 Singles)

CORE WORK

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

• Penguins
  
• Russian Twists

Circuit Training 05.03.2025

WARM UP
3 giri:

• 10 Shoulder Taps
  
• 20 Glute Bridges
  
• 30 Jumping Jacks
  

METCON
LADDER 10-1 di:

• KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
• Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• Toes To Bars
• KB American Swings @24/16 Kg. (53/35 lbs.)
• Push-Ups HR

CORE WORK

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

• Plank Hold
• Crunches

Circuit Training 04.03.2025

WARM UP
3 giri di:

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

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.)
• 1 Reverse Burpee

aggiungere una ripetizione per esercizio a ogni giro completato.

CORE WORK

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

Circuit Training 03.03.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Shoulder Taps (Dx+Sx=1)
  
• 20 Leg Raises
  

METCON

6 giri (TIME CAP 20') di:

• 15 Push-Ups HR 
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 25 Sit-Ups 
• 30 Air Squats

CORE WORK

6 giri di:

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

Circuit Training 28.02.2025

WARM UP
3 giri di:

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

METCON
AMRAP 18' di:

• 1 Front Squat @45/30 Kg. (100/65 lbs.) 
• 1 V Sit-Up 
• 1 Push-Up HR

aggiungere una ripetizione per esercizio a ogni giro completato.

 

CORE WORK

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

• Flutter Kicks
  
• Plank Hold

Circuit Training 27.02.2025

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

• 10 Jumping Lunges (Dx+Sx=1)
  
• 15 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.) 
• 20 Med Ball Sit-Ups @15/10 Kg. (33/22 lbs.)
• 25 Double Unders/Tuck Jumps

CORE WORK

4 giri di:

• 30" Mountain Climbers
  
• 30" Plank Hold
  
• 30" Russian Twists

Circuit Training 26.02.2025

WARM UP
3 giri di:

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

METCON
AMRAP 20' di:

• 5 Deadlift @80/50 Kg. (175/110 lbs.) 
• 10 Burpees OTB
• 15 Toes To Bars
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 25 Double Unders (x 3 Singles)
  

CORE WORK

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

• Penguins
• V Sit-Ups

Circuit Training 25.02.2025

WARM UP
3 giri di:

• 20 Jumping Jacks
• 15 Russian Twists (Dx+Sx=1)
  
• 10 V Sit-Ups

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

• OH Lunges con disco @15/10 Kg. (33/22lbs.)
• Push-Ups HR
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

5 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 24.02.2025

WARM UP
3 giri:

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

METCON
4 giri (TIME CAP 18') di:

• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 10 V Sit-Ups
• 10 Box Jumps @75/60 cm. (30/24 in.)
  
• 10 Toes To Bars
  
• 40 Double Unders (x3 Singles)

CORE WORK

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

Circuit Training 21.02.2025

WARM UP
4 giri di:

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

METCON
6 giri (TIME CAP 18') di:

• 5 Hang Power Clean + Press @40/25 Kg. (90/55 lbs.) 
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 15 Toes To Bars

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

• Crunches
• Plank Hold

Circuit Training 20.02.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
6 giri (TIME CAP 30') di:

• 6 Push Presses @45/25 Kg. (100/55 lbs.) 
• 12 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 18 V Sit-Ups
• 24 Push-Ups 
• 30 Double Unders/Tuck Jumps

CORE WORK

6 giri di:

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

Circuit Training 19.02.2025

WARM UP
3 giri di:

• 10 Air Thrusters
• 10 Russian Twists (Dx+Sx=1)
  
• 10 V Sit-Ups

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
6 giri di (TIME CAP 20'):

• 10 Ball Slams @15/10 Kg. (33/22 lbs.) 
• 12 Toes To Bars 
• 14 Barbell Lunges @30/20 Kg. (65/45 lbs.) 
• 16 Burpees over the bar 
• 20 Double Unders/60 Singles

CORE WORK

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

• Hollow Hold
• Crunches

Circuit Training 18.02.2025

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
EMOM 15' di:

• 4 Thrusters @40/25 Kg. (90/55 lbs.)
• 6 Burpees

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 17.02.2025

WARM UP
3 giri:

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

METCON

TEAM WOD (team da 2, gli atleti si alternano esercizi):
AMRAP 20' di:

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 10 Pull-Ups/Ring Rows
• 10 Burpees
• 10 Toes To Bars

CORE WORK

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

• Plank Hold
• Alt. Leg Raises

Circuit Training 14.02.2025

WARM UP
4 giri di (TABATA 20"-10" per esercizio):

• Jump Rope
• KB Windmill
• Supermans

METCON
AMRAP 20' di:

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

CORE WORK
4 giri di:

• 30" Toes To Bars
• 30" Plank Hold
• 30" Riposo

Circuit Training 13.02.2025

WARM UP
4 giri di:

• 30 Jumping Jacks
  
• 20 Leg Raises
• 10 Push-Ups

METCON
EMOM 10' di:

• EVEN: 6 Inverted Burpees
• ODD: 12 Toes To Bars

POI (2' RIPOSO)

EMOM 10' di:

• EVEN: 10 Alt. Barbell Rear Lunges @40/20 Kg. (90/45 lbs.)
  
• ODD: 12 Burpees

CORE WORK

• 50 Pinguini
• 50 Sit-Ups

 

Circuit Training 12.02.2025

WARM UP
4 giri:

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

METCON
AMR(eps)AP
4 giri:

• 1' Box Jumps @60/50 cm. (24/11 in.) 
• 1' KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 1' V Sit-Ups
• 1' Push-Ups HR
  
• 1' Riposo

 

CORE WORK

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

• Russian Twists
• Hollow Hold

Circuit Training 11.02.2025

WARM UP
3 giri:

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

METCON
4 giri (TIME CAP 25'):

• 20 Burpees 
• 25 Sit-Ups 
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 35 Double Unders (90 Singles)

CORE WORK

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

• Hollow Kicks
• Superman Hold