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