Circuit Training 31.07.2025

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 15 Air Squats
  
• 20 Jumping Jacks
  

METCON

TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
TIME CAP 25':

• 100 KB American Swings @24/16 Kg. (53/35 lbs.)
• 100 Toes To Bars
• 100 Push-Ups HR
• 100 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 100 V Sit-Ups

CORE WORK

6 giri di (30" lavoro - 15" pausa)

• Plank Hold
• Alt. Leg Raises

Circuit Training 30.07.2025

WARM UP

6 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 18' di:

• 15 V Sit-Ups
• 12 KB SDHP @24/16 Kg. (53/35 lbs.)
• 9 Squat Cleans @40/27,5 Kg. (90/60 lbs.)

CORE WORK

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

• Plank Hold
• Sit-Ups

Circuit Training 29.07.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20'

• 5 Pull-Ups/10 Ring Rows
• 10 Inverted Burpees
• 15 Jumping Lunges (Dx+Sx=1)
• 20 Hollow Kicks
• 25 Push-Ups

CORE WORK

6 giri di:

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

Circuit Training 28.07.2025

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 20' di:

• 10 Burpee Box Jumps @60/50 cm. (24/21 in.)
• 20 KB American Swings @24/16 Kg. (53/35 lbs,)
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 40 Sit-Ups
• 50 Double Unders

CORE WORK
6 giri di:

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

Circuit Training 24.07.2025

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Affondi Alternati
• 15 Glute Bridges

METCON
TEAM WOD (team da 2, gli atleti si alternano a metà delle ripetizioni previste)
20-18-16-14-12-10-8-6-4 ripetizioni di:

• Front Squats
  
• KB American Swings
  
• Lateral Burpees Over The Bar

BILANCIERE: RX'D @45/30 Kg. SCALED @40/25 Kg.
KETTLEBELL: RX'D @24/16 Kg. SCALED @16/12 Kg.

 

CORE WORK

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

• Crunches Completi
  
• Pinguini

Circuit Training 23.07.2025

WARM UP
4 giri di:

• 10 Plank Jacks
  
• 10 Push-Ups
• 10 Alt. Leg Raises
  

METCON
6 giri di (TIME CAP 25'):

• 50 Double Unders (150 Singles)
• 25 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 10 Pull-Ups/20 Ring Rows

CORE WORK

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

• V Sit-Ups
  
• Hollow Hold

Circuit Training 22.07.2025

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 20 Mountain Climbers (Dx+Sx=1)
• 20 Russian Twists (Dx+Sx=1)

METCON
AMRAP 18' di:

• 5 Burpees
• 10 Hang Power Clean & Jerks @40/25 Kg. (90/55 lbs.)
• 15 Jumping Lunges (Dx+Sx=1)
  

CORE WORK

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

• Plank Hold
• Star V-Ups

Circuit Training 21.07.2025

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Affondi Alternati
• 15 Glute Bridges

METCON
TEAM WOD (team da 2, gli atleti alternano nelle ripetizioni)
AMRAP 20' di:

• 80 Double Unders (200 Singles)
  
• 70 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 60 Sit-Ups
• 50 Push Presses @30/20 Kg. (65/45 lbs.) 
• 40 Push-Ups
• 30 Toes To Bars
• 20 Box Jump Overs @60/50 cm. (24/21 in.)
  
• 10 Reverse Burpees
  

CORE WORK

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

• Hollow Kicks
  
• Crossbody Toe Tounches

Circuit Training 17.07.2025

WARM UP
3 giri di:

• 10 KB American Swings @16/12 Kg. (35/26 lbs.)
• 10 Sit-Ups
• 10 Plank To Push-Ups
  

METCON
5 giri (TIME CAP 25') di:

• 6 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 12 Toes To Bars
• 18 Push-Ups HR
• 24 Double Unders (x3 Singles)/Tuck Jumps

CORE WORK

5 giri di:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank Hold

Circuit Training 16.07.2025

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 15 Glute Bridges
  
• 10 Push-Ups
  

METCON
5 giri (TIME CAP 20') di:

• 20 KB American Swings  @24/16 Kg. (53/35 lbs.)
• 20 Burpees
• 20 Sit-Ups

CORE WORK
4 giri (45" ON - 15" OFF) di:

• Crunches
• Reverse Crunches

Circuit Training 15.07.2025

WARM UP
3 giri di:

• 5 Roll-Ups
  
• 9 Push-Ups
  
• 15 Clapping Jacks
  

METCON
ORE 13.00
4 giri (TIME CAP 20') di:

• 6 Box Jumps Over @60/50 cm. (24/21 in.)
• 12 KB American Swings  @24/16 Kg. (53/35 lbs.)
• 18 Push-Ups HR
• 24 V Sit-Ups
• 30 Double Unders (x3 Singles)/Tuck Jumps

ORE 19.30
TEAM WOD (x2)
6 giri (TIME CAP 20') di:

• 6 Box Jumps Over @60/50 cm. (24/21 in.)
• 12 KB American Swings  @24/16 Kg. (53/35 lbs.)
• 18 Push-Ups HR
• 24 V Sit-Ups
• 30 Double Unders (x3 Singles)/Tuck Jumps

CORE WORK

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

• Hollow Hold
• Penguins

Circuit Training 14.07.2025

WARM UP
3 giri di:

• 15 Plank Jacks
• 15 Russian Twists (Dx+Sx=1)
  
• 15 Shoulder Taps (Dx+Sx=1)

METCON
4 giri (TIME CAP 20') di:

• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Push-Ups HR 
• 20 OH Alt. Lunges con disco @20/15 Kg. (45/33 lbs.)
• 25 KB American Swings @16/12 Kg. (35/26 lbs.)

Poi (NO REST)

25-20-15-10-5 ripetizioni:

• Double Unders (x2 Singles)
• V Sit-Ups

CORE WORK

3 giri (NO REST) di:

• 1' Crunches
• 1' Reverse Crunches
• 1' Plank Hold

Circuit Training 10.07.2025

WARM UP
4 giri di:

• 5 Inchworms
  
• 10 Crunches
  
• 15 Shoulder Taps (Dx+Sx=1)
  

METCON
5 giri (TIME CAP 20') di:

• 5 Front Squats @50/30 Kg. (110/65 lb.)
• 10 Toes To Bars
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 Push-Ups HR
• 25 Sit-Ups

CORE WORK

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

• Russian Twists
  
• Plank Hold

Circuit Training 09.07.2025

WARM UP
4 giri di:

• 5 Push-Ups
• 10 Affondi Alternati
  
• 15 Glute Bridges
  

METCON
4 giri (TIME CAP 20') di:

• 10 Burpees 
• 20 Push-Ups HR
• 30 Sit-Ups 
• 40 Air Squats 
• 50 Double Unders (x3 Singles)

 

CORE WORK

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

• Crunches Completi
  
• Russian Twists

Circuit Training 08.07.2025

WARM UP
4 giri di:

• 15 Jumping Jacks
  
• 15 Crunches
  
• 15 Air Thrusters
  

METCON

50-40-30-20-10 ripetizioni (TIME CAP 20') di:

• Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Double Unders (x3 Singles)

Ogni minuto bisogna fermarsi e fare 3 Burpees

CORE WORK

4 giri di:

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

Circuit Training 07.07.2025

WARM UP

4 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

METCON
AMRAP 20' di:

• 30 Sit-Ups
• 30 KB Snatches (15 x braccio) @16/12 Kg. (35/26 lbs.)
• 30 Burpees
• 30 Toes To Bars
• 30 Jumping Lunges (15 x gamba)
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 30 Pull-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

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

• Plank Hold
• V Sit-Ups

Circuit Training 03.07.2025

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:

• 3 Pull-Ups
• 6 Squat Cleans @50/35 Kg. (110/80 lbs.)
• 9 Toes To Bars
• 12 Push-Ups HR

CORE WORK

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

• Plank Hold
  
• Crossbody Toe Taps

Circuit Training 01.07.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
4 giri (TIME CAP 20') di:

• 10 Hang Power Cleans @40/30 Kg. (90/65 lbs.)
• 15 Push-Ups
• 20 KB SDHP  @24/16 Kg. (53/35 lbs.)
• 25 V Sit-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

6 giri di:

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