Circuit Training 30.09.2025

WARM UP
3 giri di:

• 4 Inchworms
  
• 8 Jumping Lunges
  
• 12 Sit-Ups
  

METCON
TEAM WOD (x2)
AMRAP 18' di:

• 5 Inverted Burpees
  
• 10 Burpees
• 15 Toes To Bars
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 25 Double Unders (SUB Tuck Jumps)

CORE WORK

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

• V Sit-Ups
  
• Superman

Circuit Training 29.09.2025

WARM UP
3 giri:

• 30 Jumping Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 10 Push-Ups
  

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
10 giri di (TIME CAP 24'):

• 20 Affondi con Disco @20/15 Kg. (45/33 lbs.)
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 Toes To Bars
• 5 Burpees

Ogni 3' eseguire 20 V Sit-Ups.

 

CORE WORK

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

• Crunches
  
• Star V-Ups

Circuit Training 26.09.2025

WARM UP
3 giri di:

• 10 Crossbody Toe Taps
• 10 Shoulder Taps
• 10 Russian Twists

METCON
AMRAP 20' di:

• 5 Reverse Burpees
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Double Unders/Tuck Jumps
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 Toes To Bars
• 5 Burpees

CORE WORK

• 1' Plank Hold
• 75 Crunches Completi
• 75 Russian Twists

Circuit Training 25.09.2025

WARM UP
4 giri:

• 5 Sprawls
  
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
EMOM 16' di:

• DISPARI:
  • 5 Pull-Ups
  • 10 Toes To Bars
• PARI:
• 5 Box Jumps @60/50 cm. (24/20 in.)
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Russian Twists
  
• Plank Hold

Circuit Training 23.09.2025

WARM UP
3 giri di:

• 5 Burpees
  
• 10 Air Squats
  
• 15 Russian Twists (Dx+Sx=1)
  

METCON
TEAM WOD
5 giri di (TIME CAP 20'):

• 7 Pull-Ups
• 14 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 21 Toes To Bars
• 28 Double Unders (84 Singles)

Un atleta esegue il primo esercizio, l'altro aspetta che finisca per iniziare, nel frattempo il primo passa all'esercizio successivo, e così via.

CORE WORK

4 giri di:

• 1' Crunches
• 1' Leg Raises
  
• 1' Plank Hold

Circuit Training 22.09.2025

WARM UP
3 giri di:

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

METCON

E3MOM 18' (6 giri totali) di:

• 10 KB Snatches (5 per braccio) @24/16 Kg. (53/35 lbs.)
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders (x2 Singles)

CORE WORK

40-30-20-10 ripetizioni di:

• Crossbody Toe Taps (Dx+Sx=2)
• Sit-Ups

Circuit Training 19.09.2025

WARM UP
4 giri di:

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

METCON
TEAM WOD (team da 2, si dividono le ripetizioni tra gli atleti)
"HAPPY BIRTHDAY COACH"
AMRAP 29'30" di:

• 59 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 59 Push-Ups HR
• 59 Toes To Bars
• 59 KB SDHP @24/16 Kg. (53/35 lbs.)
• 59 Jumping Lunges (Dx+Sx=1)

CORE WORK

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

• Crunches
• Leg Raise Alt.

Circuit Training 18.09.2025

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2 gli atleti si suddividono le ripetizioni)
10 giri di:

• 10 Pull-Ups
• 10 Box Jumps @75/60 cm. (30/24 in.)
• 10 Toes To Bars

CORE WORK
5 giri di:

• 1' Plank Hold
• 30" Superman Hold
• 30" Hollow Hold

Circuit Training 17.09.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta)
3 giri di:

• 90 Air Squats su Medball
• 60 Toes To Bars
• 30 Thrusters @45/30 Kg. (100/65 lbs.)

CORE WORK

• 50 V Sit-Ups
• 50 Russian Twists con disco @10/5 Kg. (22/11 lbs.)
• 50 Double Unders/100 Single Unders

Circuit Training 16.09.2025

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2, gli atleti si alternano ogni 30")
AMRAP 20' di:

• 10 Push-Ups
• 10 V Sit-Ups
• 10 Jumping Lunges (Dx+Sx=1)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 Toes To Bars

CORE WORK

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

• Crunches
• Reverse Crunches

Circuit Training 15.09.2025

WARM UP
3 giri di:

• 5 Roll-Ups
• 10 Push-Ups HR
• 15 Clapping Jacks

METCON
EMOM 20' (4 giri totali):

• Minuto 1: 10 Jumping Lunges (dx+sx=1)
  
• Minuto 2: 15 Toes To Bars
  
• Minuto 3: 15 Box Jumps @60/50 cm. (24/20 in.)
  
• Minuto 4: 20 V Sit-Ups
• Minuto 5: 25 Double Unders/Tuck Jumps

CORE WORK

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

• Hollow Hold
  
• Penguins

Circuit Training 12.09.2025

WARM UP
3 giri di (1' riposo):

• 10 Power Cleans @20/15 Kg. (35/25 lbs.)
  
• 10 Shoulder Press
  
• 10 Front Squats

METCON
TEAM WOD (x2)
EMOM 24' di:

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 10 Ball Slams @15/10 Kg. (35/25 lbs.)
  

Uno esegue nel minuto gli esercizi mentre l'altro rimane in posizione di plank per il tempo occorrente, al minuto successivo si cambiano i ruoli.

 

CORE WORK

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

• Sit-Ups
• Mountain Climbers

Circuit Training 11.09.2025

WARM UP
4 giri di:

• 15 Jumping Jacks
• 10 Russian Twists
• 5 Sprawls

METCON
TEAM WOD (x2, gli atleti si alternano negli esercizi)
AMRAP 18':

• 5 Thrusters @45/30 Kg. (100/65 lbs.)
• 10 Pull-Ups
• 15 Toes To Bars
• 20 KB SDHP @32/24 Kg. (70/53 lbs.)
• 25 Double Unders (75 Singles)

CORE WORK

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

• Crunches
• Plank Hold

Circuit Training 10.09.2025

WARM UP
3 giri di:

• 4 Inchworms
  
• 8 Jumping Lunges
  
• 12 Sit-Ups
  

METCON
AMRAP 18' di:

• 5 Pull-Ups
  
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Toes To Bars
• 20 Air Squats
  
• 25 Double Unders (SUB Tuck Jumps)

CORE WORK

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

• V Sit-Ups
  
• Superman

Circuit Training 09.09.2025

WARM UP
3 giri di:

• 5 Jumping Lunges (Dx+Sx=1)
  
• 10 Air Squats
  
• 15 Russian Twists (Dx+Sx=1)
  

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
50-30-10 ripetizioni di (TIME CAP 20'):

• Hang Power Clean & Presses @40/25 Kg. (90/55 lbs.)
• Burpees
• Sit-ups
• Push-ups

CORE WORK:

4 giri di:

• 1' Crunches
• 1' Leg Raises
  
• 1' Plank Hold

Circuit Training 08.09.2025

WARM UP

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

• Air Thrusters
  
• Plank Jacks

 

METCON
TEAM WOD (x2, gli atleti si alternano gli esercizi))
AMRAP 20':

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.)
  
• 10 KB American 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 05.09.2025

WARM UP
3 giri di:

• 5 Sprawls
• 15 Hollow Kicks
• 25 Lateral Hops (Dx+Sx=1)
  

METCON
3 giri 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 (x3 Singles)
• 1' Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

CORE WORK

6 giri (30" ON - 15" OFF) di:

• Plank Hold
• Alt. Leg Raises

Circuit Training 04.09.2025

WARM UP
4 giri di:

• 10 Air Squats
• 10 Affondi Laterali Alternati
• 10 Superman
• 10 Mountain Climbers (Dx+Sx=1)
  

METCON
AMRAP 20' di:

• 1 Burpee (+1 ripetizione ogni giro completato) 
• 2 Push-Ups (+2) 
• 3 Sit-Ups (+3) 
• 4 Jumping Lunges (+4)

CORE WORK

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

• Hollow Hold
• Crunches

Circuit Training 03.09.2025

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON

6 giri (TIME CAP 25') di:

• 5 Burpees 
• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
• 20 V Sit-Ups 
• 25 Double Unders (x3 Singles)

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 02.09.2025

WARM UP
3 giri:

• 10 Shoulder Taps
  
• 20 Glute Bridges
  
• 30 Jumping Jacks
  

METCON

TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio)
AMRAP 20' di:

• 5 Inverted Burpees
• 10 Toes To Bars (x2 Knees To Chests)
• 15 Box Jumps @60/50 cm. (24/20 in.)

CORE WORK

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

• Hollow Kicks
  
• Crossbody Toe Touches

Circuit Training 01.09.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Air Squats
  
• 15 Russian Twists (Dx+Sx=1)
  

METCON
TEAM WOD
6 giri di (TIME CAP 20'):

• 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 20 Pull-Ups
• 30 Push-Ups
• 40 Double Unders (x3 Singles)/Tuck Jumps

Gli atleti si suddividono come vogliono le ripetizioni, lavora però uno alla volta.

CORE WORK

4 giri di:

• 1' Crunches
• 1' Leg Raises
  
• 1' Plank Hold