Circuit Training 30.06.2025

WARM UP
3 giri di:

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

METCON
3 giri AMR(eps)AP di:

• 1' V Sit-Ups
• 1' KB American Swings @16/12 Kg. (35/26 lbs.)
• 1' Burpees
• 1' Box Jumps @60/50 cm. (24/20 in.)
• 1' Russian Twists con disco @10/5 Kg. (22/11 lbs.)
• 1' Double Unders/Tuck Jumps
• 1' Riposo

CORE WORK
6 giri di:

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

Circuit Training 27.06.2025

WARM UP
3 giri di:

• 20 Clapping Jacks
  
• 15 Pinguini (Dx+Sx=1)
• 10 Push-Ups

METCON
4 giri di (40" lavoro-20" riposo):

• Assault Bike
  
• KB SDHP @24/16 Kg. (53/35 lbs.)
  
• V Sit-Ups
  
• Affondi alternati con OH Plate @20/15 Kg. (45/33 lbs.)
• Box Jumps @60/50 cm. (24/21 in.)
  

Si conta il numero totale di ripetizioni nei vari esercizi.

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

• Russian Twists
  
• Crunches Completi

Circuit Training 26.06.2025

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
AMRAP 18' di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 20 Toes To Bars
  
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 40 V Sit-Ups 
• 50 Double Unders (x3 Singles) 
• 40 Push-Ups HR 
• 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Burpees

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 25.06.2025

WARM UP
3 giri di:

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

METCON
5 giri (40" ON - 20" OFF) di:

• Thrusters @30/20 Kg. (65/45 lbs.)
• KB Bent Over Rows @16/12 Kg. (35/26 lbs.) 
• Push-Ups
• Burpees Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

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

• Plank Hold
  
• Crunches

Circuit Training 24.06.2025

WARM UP
3 giri di:

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

METCON
EMOM 21' (7 giri totali) di:

• Minuto 1: 15 Toes To Bars
• Minuto 2: 3 Hang Power Cleans + 3 Push Presses @50/30 Kg. (110/65 lbs.)
• Minuto 3: 50 Double Unders/Tuck Jumps

CORE WORK
6 giri di:

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

Circuit Training 23.06.2025

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 (per braccio) KB Snatches @16/12 Kg. (35/26 lbs.)
• 20 Push-Ups HR
• 20 Med Ball Sit-Ups @10/6 Kg. (22/14 lbs.)

CORE WORK
4 giri di:

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

Circuit Training 19.06.2025

WARM UP
3 giri di:

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

METCON
5 giri (40" ON - 20" OFF) di:

• Deadlifts @70/40 Kg.  (155/90 lbs.)
• Reverse Burpees 
• KB Goblet Squats @24/16 Kg. (53/35 lbs.)
• Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

4 giri:

• 1' Crunches Completi
  
• 1' Plank Hold

Circuit Training 18.06.2025

WARM UP
3 giri di:

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

 
METCON
5 giri di (TIME CAP 20'):

• 20 KB SDHP @24/16 Kg. (53/35 lbs.)  
• 15 Push-Ups
• 10 Front Squats @45/30 Kg. (100/65 lbs.)
• 15 V Sit-Ups
• 20 Double Unders (x3 Singles)

 
CORE WORK
4 giri di:

• 45" Plank Hold
  
• 45" Russian Twists
• 45" Squat Jumps

Circuit Training 17.06.2025

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

• Push-Ups
• Crunches
• Jumping Jacks

METCON
TEAM WOD (TIME CAP 25')
AMRAP 20' di:

• 10 Clean & Presses @40/25 Kg. (90/55 lbs.)
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 KB Walking Lunges (10 per gamba) @16/12 Kg. (35/26 lbs.)
• 15 V Sit-Ups
• 10 Burpees OTB

CORE WORK

3 giri di:

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

Circuit Training 16.06.2025

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON
5 giri (40" ON - 20" OFF) di:

• Burpees  
• KB American Swings @16/12 Kg. (35/26 lbs.) 
• Push Presses @30/20 Kg. (65/45 lbs.)
• Box Jumps @60/50 cm. (24/21 in.)

CORE WORK

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

• Plank Jacks
  
• Russian Twists

Circuit Training 13.06.2025

WARM UP
4 giri di:

• 15 Jumping Jacks
• 10 Russian Twists
• 5 Sprawls

METCON
EMOM 16' (4 giri totali) di:

• Minuto 1: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 2: 5 Curtis P. @40/25 Kg. (90/55 lbs.)
• Minuto 3: 12 Toes To Bars
• Minuto 4: 8 Inverted Burpees

CORE WORK

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

• Crunches
• Plank Hold

Circuit Training 12.06.2025

WARM UP
3 giri di:

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

METCON
AMRAP 18' di:

• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 Push-Ups
• 20 V Sit-Ups
• 20 Double Unders/Tuck Jumps

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 11.06.2025

WARM UP
3 giri di:

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

METCON
EMOM 21' (7 giri totali) di:

• Minuto 1: 15 Toes To Bars
• Minuto 2: 3 Hang Power Cleans + 3 Push Presses @50/30 Kg. (110/65 lbs.)
• Minuto 3: 50 Double Unders/Tuck Jumps

CORE WORK
6 giri di:

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

Circuit Training 10.06.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
AMRAP 20' di:

• 10 Affondi (per gamba) con disco sopra testa @20/15 Kg. (45/33 lbs.)
• 10 Burpees
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 V Sit-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

6 giri di:

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

Circuit Training 09.06.2025

WARM UP
3 giri di:

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

METCON
EMOM 20' (4 giri totali) di:

• Minuto 1: 8 Power Cleans @45/30 Kg. (100/65 lbs.)
• Minuto 2: 12 Toes To Bars
• Minuto 3: 8 Front Squats @45/30 Kg. (100/65 lbs.)
• Minuto 4: 12 Burpees
• Minuto 5: 30 Double Unders/Tuck Jumps

CORE WORK

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

• Wall V-Ups
• Crunches

Circuit Training 06.06.2025

WARM UP
4 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
• 10 Shoulder Taps
• 10 Air Thrusters

METCON
4 giri di (TIME CAP 16'):

• 10 KB RIGHT Arm Snatches@16/12 Kg. (53/35 lbs.)
• 10 Burpees
• 10 KB LEFT Arm Snatches@16/12 Kg. (53/35 lbs.)
• 30 Sit-Ups 
• 30 Air Squats

CORE WORK
3 giri di:

• 45" Crunches
• 45" Plank Hold
• 30" Double Unders

Circuit Training 05.06.2025

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 04.06.2025

WARM UP
3 giri di:

• 5 Inchworms
• 10 Push-Ups
• 15 Air Squats

METCON
TIME CAP 25'

• 100 Box Step Ups @60/50 cm. (24/20 in.)
• 100 KB Deadlifts @24/16 Kg. (53/35 lbs.)
• 100 Russian Twists (Dx+Sx=1)
• 100 Double Unders (x2 Singles)
• 50 Box Step Ups
• 50 KB Deadlifts
• 50 Russian Twists
• 50 Double Unders
• 25 Box Step Ups
• 25 KB Deadlifts
• 25 Russian Twists
• 25 Double Unders

CORE WORK

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

• Scissors Kicks
• Plank Hold

Circuit Training 03.06.2025

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

CORE WORK
4 giri di:

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