Circuit Training 13.10.2025

WARM UP
3 giri:

• 10 Squat Jumps
• 10 Shoulder Taps
• 10 Sit-Ups Gambe Tese

METCON
30-20-10 ripetizioni di (TIME CAP 15'):

• KB SDHP
  
• Sit-Ups
• KB Alt. Goblet Reverse Lunges
  
• Push-Ups
• Double Unders (x3 Singles)

RX'D = 24/16 Kg. (53/35 lbs.)
SCALED = 16/12 Kg. (35/27 lbs.)

CORE WORK

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

• Side Plank Hold

Circuit Training 10.10.2025

WARM UP
EMOM 10' di:

• 20 Jumping Jacks
• 10 Ball Slams @10/5 Kg. (25/15 lbs.)

METCON

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

• Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Sit-Ups
• Push-Ups
• Double Unders/Tuck Jumps

Si conta come risultato finale la somma del peggior numero di ripetizioni per ogni singolo esercizio.

CORE WORK

3 giri di:

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

Circuit Training 09.10.2025

WARM UP
3 giri di:

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

METCON
E2MOM 20' (10 rounds totali):

• 35 Double Unders (x2 Singles)
• 9 Thrusters @40/25 Kg. (90/55 lbs.)

CORE WORK

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

• Russian Twists
• Alt. Leg Raises 

Circuit Training 08.10.2025

WARM UP
3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 10 Mountain Climbers (Dx+Sx=1)
• 10 Sit-Ups

METCON
5 giri (TIME CAP 20') di:

• 15 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Toes To Bars
• 15 Burpees 
• 15 Double Unders (x 3 Singles)

CORE WORK
3 giri di:

• 1' Plank Hold
  
• 1' V Sit-Ups
• 1' Russian Twists

Circuit Training 07.10.2025

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:

• 7 Toes To Bars
  
• 20 KB One Arm Bent Over Rows (10 per braccio) @24/16 Kg. (53/35 lbs.)
• 7 Toes To Bars
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 7 Toes To Bars
• 20 KB Goblet Squats @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups 

Circuit Training 06.10.2025

WARM UP
3 giri di:

• 30" Rope Jumps
  
• 30" Shoulder Taps
• 30" Plank Hold

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 30 Double Unders/Mountain Climbers (Dx+Sx=1)
  
• Minuto 2: 25 Sit-Ups
• Minuto 3: 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• Minuto 4: 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• Minuto 5: 10 Squat Cleans @40/25 Kg. (90/55 lbs.)
  
• Minuto 6: Riposo

CORE WORK

• 50 Hollow Kicks
• 50 Russian Twists (Dx+Sx=1)

Circuit Training 03.10.2025

WARM UP

3 giri:

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

METCON

5 giri (TIME CAP 18') di:

• 15 Box Jumps @60/50 cm. (24/20 in.)
• 10 Burpees
• 5 Curtis P. @30/15 Kg. (65/33 lbs.)

CORE WORK

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

• Skip
  
• Leg Raises

Circuit Training 02.10.2025

WARM UP
3 giri di:

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

METCON
AMRAP 18' di:

• 5 giri (a testa) di:
  
• 10 (x gamba) Affondi con Bilanciere @40/25 Kg. (90/55 lbs.)
• 20 Sit-Ups
• Nel rimanente tempo AMRAP di:
• Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

4 giri di:

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

Circuit Training 01.10.2025

WARM UP
3 giri di:

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

 
METCON
2 giri di:

• 20 Power Cleans @40/25 Kg. (90/55 lbs.)
• 15 Burpees
• 15 Power Cleans @40/25 Kg. (90/55 lbs.)
• 15 Burpees
• 10 Power Cleans @40/25 Kg. (90/55 lbs.)
• 15 Burpees
• 5' Riposo

CORE WORK

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

• Plank Hold