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

Circuit Training 12.05.2025

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

• Push-Ups
• Crunches
• Jumping Jacks

METCON
TEAM WOD (TIME CAP 25')
10 Giri totali (5 per atleta, alternandosi nei giri completi)

• 20 Burpees
• 20 V Sit-Ups
• 50 Double Unders (x2 Singles)

CORE WORK

3 giri di:

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

Circuit Training 09.05.2025

WARM UP

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

• Air Thrusters
  
• Mountain Climbers
  

 

METCON
AMRAP 20':

• 5 Clean & Presses @40/25 Kg. (90/55 lbs.)
  
• 10 KB Russian Swings @24/16 Kg. (53/35 lbs.)
  
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups 
• 25 Double Unders (x3 Singles)

 

CORE WORK

4 giri:

• 20 Alt. Rear Lunges
  
• 15 Penguins
  
• 10 Superman

Circuit Training 08.05.2025

WARM UP
4 giri:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
5 giri (TIME CAP 30'):

• 5 Burpees
• 10 Thrusters @40/25 Kg. (90/55 lbs.)
  
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 20 Sit-Ups
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

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

• Russian Twists
  
• Plank Hold

Circuit Training 07.05.2025

WARM UP
3 giri:

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

METCON
4 giri (TIME CAP 20'):

• 10 Burpees
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• 30 Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• 40 Double Unders (100 Singles)

CORE WORK

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

• Hollow Kicks
• Pinguini

Circuit Training 06.05.2025

WARM UP
4 giri:

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

METCON
5 giri (TIME CAP 20'):

• 10 Toes To Bars/20 V Sit-Ups
  
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders/Tuck Jumps
  

CORE WORK

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

• Plank Hold
• Pinguini

Circuit Training 05.05.2025

WARM UP
3 giri:

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

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

• 1 Front Squats @50/30 Kg. (110/65 lbs.) (+1 rip. per ogni giro completato)
• 2 KB American Swings @24/16 Kg. (53/35 lbs.) (+2 rip.)
• 3 Push-Ups HR (+3 rip.)
• 4 Sit-Ups (+4 rip.)
• 5 Double Unders/15 Singles (+5/15 rip.)

CORE WORK

4 giri:

• 45" Plank Hold
  
• 45" Russian Twists
  
• 45" Air Squats