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

Circuit Training 10.02.2025

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:

• 7 Front Squats @45/30 kg. (100/65 lbs.)
• 7 Burpees Over The Bar

CORE WORK

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

• Wall V-Ups
• Crunches

Circuit Training 06.02.2025

WARM UP
5 giri di:

• 5 Inchworms
• 10 Russian Twists (Dx+Sx=1)
• 15 Jumping Jacks

METCON
TEAM WOD (TIME CAP 30')
30 giri totali (15 per atleta, alternandosi nei giri completi)

• 10 Affondi con disco OH @20/15 Kg. (45/35 lbs.)
• 5 Pull-Ups/Ring Rows
• 5 Sit-Ups con palla medica @15/10 Kg. (35/25 lbs.)

CORE WORK

5 giri di:

• 30 Double Unders
• 30 Crunches

Circuit Training 05.02.2025

WARM UP
4 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
  
• 15 Air Thrusters
  

METCON

TEAM WOD (x2, gli atleti si alternano gli esercizi)
6 giri di:

• 10 KB American Swings 24/16 Kg (53/35 lbs.) 
• 10 Pull-Ups 
• 20 Push-Ups
• 10 Hang Power Cleans 40/27,5 Kg. (90/60 lbs.) 
• 10 Toes To Bars

CORE WORK

4 giri di:

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

 

Circuit Training 04.02.2025

WARM UP
3 giri di:

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

METCON
EMOM 20' di:

• DISPARI: 3 Squat Cleans + 10 Toes To Bars
  
• PARI: 3 Thrusters + 25 Double Unders (60 Singles)

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

CORE WORK

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

• Plank Hold
  
• Crossbody Toe Taps

Circuit Training 03.02.2025

WARM UP

4 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

METCON
AMRAP 20' di:

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Pull-Ups
• 15 Push-Ups
• 20 Sit-Ups

CORE WORK

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

• Plank Hold
• V Sit-Ups