Circuit Training 23.12.2025

WARM UP
3 giri di:

• 30 Clapping Jacks
• 20 Air Squats
  
• 10 Crunches
  

 

METCON

"12 HOURS TO XMAS": 
Eseguire, nel minor tempo possibile, il seguente circuito: (TIME CAP 35')

• 1 Clean & Press @50/35 Kg. (110/75 lbs.) 
• 2 Front Squats @50/35 Kg. (110/75 lbs.) 
• 3 Pull-Ups
• 4 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 5 Burpees  
• 6 Push-Ups 
• 7 KB SDHP@24/16 Kg. (53/35 lbs. 
• 8 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
• 9 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 Toes To Bar 
• 11 V Sit-Ups 
• 12 Deadlifts @50/35 Kg. (110/75 lbs.)

Il circuito va eseguito come la canzone "12 giorni a Natale", partendo dal primo esercizio e aumentando un esercizio ogni giro (ripetendo i precedenti). Es. primo giro 1 C&P, 2° giro 2 FS and 1 C&P, 3° giro 3 PU, 2 FS and 1 C&P.....e così via :)

Circuit Training 22.12.2025

WARM UP
3 giri di:

• 15 Mountain Climbers (Dx+Sx=1)
• 10 Hollow Kicks
• 5 Lunges (Each Leg) 

METCON
5 giri di (TIME CAP 20'):

• 5 Power Cleans @50/30 Kg. (110/65 lbs.)
• 10 Front Squats @50/30 Kg. (110/65 lbs.)
• 20 Toes To Bars

Riposare esattamente 90" tra un giro e l'altro.

CORE WORK

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

• Reverse Plank Hold
• Reverse Crunches

Circuit Training 19.12.2025

WARM UP

3 giri:

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

METCON

LADDER 10-1 rep. di (TIME CAP 20'):

• Deadlifts @100/70 Kg. (255/155 lbs.)
• Jumping Lunges (Dx+Sx=1)
• Toes To Bars

CORE WORK

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

• Skip
  
• Leg Raises

Circuit Training 18.12.2025

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps (Dx+Sx=1)

METCON
TIME CAP 20'

• 120 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 90 Sit-Ups 
• 60 Double Unders/180 Single Unders
• 30 Burpees

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

Circuit Training 17.12.2025

WARM UP
3 giri:

• 10 Plank Jacks
• 10 Push-Ups
• 10 Sit-Ups

METCON

5 giri (TIME CAP 20'):

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Affondi Posteriori (Dx+Sx=1)
• 20 Sit-Ups
• 30 Mountain Climbers (Dx+Sx=1)

CORE WORK

4 giri (30" ON - 15" OFF):

• Plank Hold
• Hollow Hold
  
• Crunches completi

Circuit Training 16.12.2025

WARM UP
3 giri:

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

METCON
"HAPPY B.DAY BENNY"
AMRAP 17' di:

• 16 KB SDHP @24/16 Kg. (53/35 lbs.)
• 12 Toes To Bars
• 20 Affondi posteriori con disco @20/15 Kg. (45/35 lbs.)
• 08 Pull-Ups/16 Ring Rows

CORE WORK

4 giri (40" lavoro - 20" pausa)

• Scissor Kicks
• Crunches

Circuit Training 15.12.2025

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 20 Shoulder Taps
  
• 20 Crunches
  

METCON
EMOM 20' di:

• 5 Burpees
• 10 V Sit-Ups
• 15 Air Squats

CORE WORK

4 giri (40" ON - 20" OFF)

• Hollow Hold
• Plank Hold

Circuit Training 12.12.2025

WARM UP
3 giri di:

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

METCON
7 giri di (TIME CAP 21'):

• 7 Hang Power Cleans @50/35 Kg. (110/80 lbs.)
• 14 Toes To Bars
• 21 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)

 

CORE WORK

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

• Russian Twists
  
• Alt.Leg Raises

Circuit Training 11.12.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 15 Hollow Kicks
  
• 25 Jumping Jacks
  

METCON

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

• 5 Push Presses @50/35 Kg. (110/80 lbs.)
• 10 Box Jumps @60/50 cm. (24/21 in.)
• 15 V Sit-Ups

CORE WORK

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

• V Sit-Ups
• Push-Ups

Circuit Training 10.12.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
4 giri di (TIME CAP 25'):

• 5 Thrusters @45/27,5 Kg. (100/60 lbs.)
• 10 Pull-Ups/15 Ring Rows
• 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups
• 25 Push-Ups

CORE WORK

6 giri di:

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

Circuit Training 09.12.2025

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

• 5 Burpees
• 10 Affondi alternati con disco @20/15 Kg. (45/35 lbs.)
• 15 Toes To Bars
• 20 Push-Ups
• 25 Sit-Ups

CORE WORK
4 giri di:

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

Circuit Training 05.12.2025

WARM UP
3 giri di:

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

METCON
EMOM 21' (7 giri totali) di:

• Minuto 1: 12 Burpees
• Minuto 2: 15 Toes To Bars/30 V Sit-Ups
• Minuto 3: 25 KB SDHP @24/16 Kg. (53/35 lbs.)

CORE WORK
6 giri di:

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

Circuit Training 04.12.2025

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 02.12.2025

WARM UP
3 giri di:

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

METCON
AMRAP 18' di:

• 6 Front Squats @40/25 Kg. (90/55 lbs.)
• 6 Burpees Over The Bars
• 6 Pull-Ups/12 Ring Rows
• 18 Double Unders (54 Singles)

CORE WORK

4 giri:

• 1' Crunches Completi
  
• 1' Plank Hold

Circuit Training 01.12.2025

WARM UP
3 giri di:

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

METCON

4 giri di (TIME CAP 20'):

• 5 Power Cleans @50/30 Kg. (110/65 lbs.)
• LADDER 5-20 Toes To Bars
• LADDER 10-40 Push-Ups
• LADDER 20-80 Double Unders (x3 Singles)

CORE WORK
6 giri di:

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