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