Circuit Training 27.11.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
TEAM WOD (team da 2, ci si alterna nel giro completo)
4 giri (a testa) di (TIME CAP 25'):

• 7 Pull-Ups/10 Ring Rows
• 14 Box Jump Overs @60/50 cm. (24/21 in.)
• 21 Double Squat Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

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

• Hollow Hold
• Superman

Circuit Training 26.11.2025

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

• 10 Hang Power Clean & Presses @40/27,5 Kg. (90/60 lbs.) 
• 20 Alt. Jumping Lunges
• 30 Double Unders (x3 Singles)
• 20 Sit-Ups 
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Sit-Ups
• Alt. Leg Raises

Circuit Training 25.11.2025

WARM UP

4 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

METCON
EMOM 10' di:

• 3 Hang Power Cleans @50/30 Kg. (110/65 lbs.)
• 15 Push-Ups

3' RIPOSO POI

EMOM 10' di:

• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 15 Air Squats

CORE WORK

3 giri di:

• 1' Plank Hold
• 1' Sit-Ups con disco @15/10 Kg. (35/25 lbs.)
• 1' Riposo

Circuit Training 24.11.2025

WARM UP
3 giri di:

• 5 Tuck Jumps
• 10 Plank Jacks
  
• 15 Russian Twists (Dx+Sx=1)

METCON
AMRAP 18' di:

• LADDER 1-2-3-....Power Cleans
• 5 Toes To Bars
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 15 Push-Ups
  

RX'D = 45/27,5 Kg. (100/60lbs.)
SCALED = 40/25 Kg. (90/55 lbs.)

CORE WORK

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

• Penguins
• V Sit-Ups

Circuit Training 21.11.2025

WARM UP
3 giri di:

• 20 Jumping jacks
  
• 15 Russian Twists
  
• 10 Plank To Push-Ups
  

METCON
AMRAP 18' di:

• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 10 Toes To Bars

CORE WORK

5 giri (40" ON - 20" OFF)

• Plank Hold
  
• Alt. Leg Raises

Circuit Training 20.11.2025

WARM UP
3 giri di:

• 10 Jump Squats
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps (Dx+Sx=1)

METCON

10 giri di (TIME CAP 20'):

• 25 Double Unders (x2 Singles)
  
• 3 Push Presses @50/30 Kg. (110/65 lbs.)
  
• 3 Front Squats @50/30 Kg. (110/65 lbs.)
• 10 Sit-Ups

CORE WORK

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

• Crunches
• Alt. Leg Raises

Circuit Training 18.11.2025

WARM UP
3 giri:

• 5 Inchworms
• 10 Push-Ups
• 15 Shoulder Taps

METCON
ORE 13.00 TEAM WOD (x2, gli atleti si alternano gli esercizi)
AMRAP di:

ORE 19.30 SINGLE WOD
4 giri (TIME CAP 20') di:

• 10 Toes To Bars
  
• 15 Box Jumps @60/50 cm. (24/21 in.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 25 V Sit-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

• 50 Scissors Kicks (Dx+Sx=1)
• 50 Russian Twists (Dx+Sx=1)
• 50 Sit-Ups

Circuit Training 17.11.2025

WARM UP
3 giri di:

• 20 Jumping Jacks
• 20 Glute Bridges
• 20 Crunches

METCON
4 giri di (TIME CAP 20'):

• 10 Thrusters @40/27,5 Kg. (90/60 lbs.) 
• 15 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 20 Jumping Lunges (Dx+Sx=1)
• 25 Sit-Ups 
• 30 Double Unders (x 3 Singles)

CORE WORK

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

• Hollow Kicks
• Plank Hold

Circuit Training 14.11.2025

WARM UP
3 giri di:

• 5 Push-Ups
• 10 Shoulder Taps
• 20 Mountain Climbers

METCON
AMRAP 18′ di:

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 15 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 20 Sit-Ups 
• 25 Double Unders (x3 Singles)

CORE WORK
TABATA (20″ lavoro – 10″ pausa x 8 giri)

• V Sit-Ups
• Plank To Push-Ups

Circuit Training 13.11.2025

WARM UP
3 giri di:

• 10 Push-Ups
• 15 Leg Raises
• 20 Air Squats

METCON
LADDER 2-20 di (TIME CAP 20'):

• KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• Burpees
• V Sit-Ups

CORE WORK
4 giri di:

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

Circuit Training 11.11.2025

WARM UP
3 giri di:

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

METCON
♥ Artù ♥
4 giri di (TIME CAP 25'):

• 7 Squat Cleans @40/27,5 Kg. (90/60 lbs.) 
• 11 Box Jumps @60/50 cm. (24/20 in.) 
• 20 Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.) 
• 25 V Sit-Ups
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
• 5 Push Presses @40/27,5 Kg. (90/60 lbs.) 
• 27 Double Unders/81 Singles
  

CORE WORK

3 giri di:

• 1' Crunches
• 1' Reverse Crunches

Circuit Training 10.11.2025

WARM UP
3 giri:

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

METCON
4 giri di (TIME CAP 20'):

• 5 Strict Pull-Ups/10 Ring Rows
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 Toes To Bars
• 20 OH Lunges @20/15 Kg. (45/33 lbs.) 
• 25 Double Unders (x3 Singles)

CORE WORK
4 giri di:

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

Circuit Training 07.11.2025

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 50 Double Unders (x3 Singles) 
• 20 Burpees 
• 20 KB Goblet Squats @16/12 Kg. (35/26 lbs.)
• 20 Sit-Ups 
  

CORE WORK

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

• Plank Hold
  
• Crossbody Toe Taps

Circuit Training 06.11.2025

WARM UP

3 giri:

• 10 Shoulder Taps  (Dx+Sx=1)
• 10 Mountain Climbers (Dx+Sx=1)
  
• 10 Flutter Kicks

METCON

5 giri di (TIME CAP 20'):

• 10 Front Squats @40/25 Kg. (90/55 lbs.)
• 20 Toes To Bars
• 30 Push-Ups HR
• 40 Double Unders (x3 Singles)

CORE WORK

3 giri di:

• 25 Jumping Jacks
  
• 25 Russian Twists (Dx+Sx=1)
  
• 25 Hollow Kicks

Circuit Training 05.11.2025

WARM UP
4 giri:

• 10 Leg Raises
• 15 Air Squats
• 20 Jumping Jacks

METCON

AMRAP 5' di:

• 5 Push Presses @40/25 Kg. (90/55 lbs.)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

2' RIPOSO 

AMRAP 5' di:

• 10 Affondi con Disco (per gamba) @20/15 Kg. (45/33 lbs.)
• 5 Box Jumps @60/50 cm. (24/21 in.)

2' RIPOSO

AMRAP 5' di:

• 5 Ball Slams @15/10 Kg. (33/22 lbs.)
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Plank Hold
• Flutter Kicks

Circuit Training 04.11.2025

WARM UP
3 giri di:

• 10 Rear Lunges (Dx+Sx=1)
• 15 Crunches
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON
AMRAP 20' di:

• 10 Pull-Ups/15 Ring Rows
• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Toes To Bars/20 V Sit-Ups
• 10 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 10 Burpees

CORE WORK

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

• Flutter Kicks
  
• Reverse Plank Hold

Circuit Training 03.11.2025

WARM UP
3 giri:

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

METCON
4 giri di (TIME CAP 20'):

• 10 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 20 V Sit-Ups
• 10 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 30 Sit-Ups
• 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 40 Crunches

CORE WORK

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

• Plank Hold