Circuit Training 09.04.2026

WARM UP
3 giri di:

• 5 Sprawls
• 15 Hollow Kicks
• 25 Lateral Hops

METCON
TIME CAP 20':

• LADDER 10-1 One Arm KB Snatches (per braccio) @16/12 Kg. (35/26 lbs.)
  
• LADDER 1-10 Pull-Ups/Ring Rows(x2)
  
• 10 Sit-Ups

CORE WORK

6 giri (30" ON - 15" OFF) di:

• Plank Hold
• Alt. Leg Raises

Circuit Training 08.04.2026

WARM UP
3 giri:

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

METCON
AMRAP 16':

• 7 Toes To Bars
  
• 20 KB One Arm Bent Over Row (10 per braccio) @16/12 Kg. (35/26 lbs.)
  
• 7 Toes To Bars
• 20 KB SDHP @16/12 Kg. (35/26 lbs.)
• 7 Toes To Bars
• 20 KB Goblet Squats @16/12 Kg. (35/26 lbs.)

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups 

Circuit Training 07.04.2026

WARM UP
3 giri:

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

METCON
AMRAP 20':

• 10 Clean & Presses @40/27,5 Kg. (90/60 lbs.)
  
• 15 Jumping Lunges (Dx+Sx=1)
  
• 20 V Sit-Ups
  
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

5 giri di:

• 1' Plank Hold
  
• 1' Reverse Crunches

Circuit Training 03.04.2026

WARM UP

3 giri:

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

METCON

AMRAP 10' di:

• 8 Burpees 
• 3 Shoulder Presses @40/25 Kg. (90/55 lbs.)

2' RIPOSO
AMRAP 10' di:

• 8 Front Squats @40/25 Kg. (90/55 lbs.)
• 3 Inverted Burpees

CORE WORK

3 giri di:

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

Circuit Training 02.04.2026

WARM UP
4 giri di:

• 15 Jumping Jacks
• 10 Russian Twists
• 5 Sprawls

METCON
AMRAP 18':

• 5 Thrusters @45/30 Kg. (100/65)
• 10 Burpees
• 15 V Sit-Ups
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders (75 Singles)

CORE WORK

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

• Crunches
• Plank Hold

Circuit Training 31.03.2026

WARM UP
3 giri di:

• 15 Air Squats
  
• 15 Leg Raises
  
• 15 Shoulder Taps
  

METCON
AMRAP 18' di:

• 1 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)
• 1 Burpee 
• 1 KB American Swing @24/16 Kg. (53/35 lbs.)

a ogni giro aggiungere una ripetizione per esercizio.

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

• Plank Hold
• Crunches
• Double Unders

Circuit Training 30.03.2026

WARM UP

3 giri di:

• 15 Jumping Jacks
• 15 Crunches
• 15 Shoulder Taps

METCON

6 giri di (TIME CAP 25'):

• 10 Sprawls
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 V Sit-Ups
• 25 Crossboby Toe Taps (Dx+Sx=1)

CORE WORK

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

• Plank Hold
• Russian Twists

Circuit Training 26.03.2026

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Air Thrusters
  
• 10 Shoulder Taps (Dx+Sx=1)
  

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 25' di:

• 30 Double Unders (x3 Singles)
  
• 25 Sit-Ups
• 20 Push-Ups
• 15 Box Jumps @60/50 cm. (24/21 in.)
  
• 10 Burpees

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

• Crunches
  
• Penguins

Circuit Training 24.03.2026

WARM UP
4 giri di:

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

METCON
50-40-30-20-10 ripetizioni di:

• Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• KB SDHP @24/16 Kg. (53/35 lbs.)
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

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

• Hollow Hold
• Crunches

Circuit Training 23.03.2026

WARM UP
4 giri di:

• 5 Sprawls
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
EMOM 20' di:

• 5 Toes To Bars (SUB 10 V Sit-Ups)
• 10 Push-Ups HR
  
• 15 Air Squats

CORE WORK
3 giri di:

• 30 V Sit-Ups
• 30 Crunches
• 30 Double Unders

Circuit Training 20.03.2026

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
18-12-6-12-18 ripetizioni di (TIME CAP 20'):

• DB Push Presses @12/8 Kg. (26/18 lbs.)
  
• Burpees
• Sit-Ups
• DB Alt. Lunges @12/8 Kg. (26/18 lbs.)

CORE WORK

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

• Alt. Star Sit-Ups
  
• Mountain Climbers

Circuit Training 19.03.2026

WARM UP
3 giri (Dx+Sx=1):

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

METCON
4 giri (TIME CAP 25'):

• 20 Burpees 
• 25 Sit-Ups 
• 30 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 35 Double Unders (90 Singles)

CORE WORK

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

• Hollow Kicks
• Superman Hold

Circuit Training 17.03.2026

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Jumping Jacks

METCON
E3MOM (Rx'd) o E4MOM (Scaled) (5 giri) di:

• 6 Burpees
• 12 Toes To Bars/24 V Sit-Ups
• 18 Push-Ups
• 24 Sit-Ups

CORE WORK

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

• Hollow Kick
• Russian Twists

Circuit Training 16.03.2026

WARM UP
3 giri di:

• 5 Tuck Jumps
• 10 Plank Jacks
  
• 15 Sit-Ups
  

METCON
AMRAP 20':

• 9 Hang Power Cleans @45/27,5 Kg. (100/60lbs.)
  
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 21 Sit-Ups
  

CORE WORK

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

• Crossbody Toe Taps
• V Sit-Ups

Circuit Training 13.03.2026

WARM UP
4 giri di (TABATA 20"-10" per esercizio):

• Jump Rope
• KB Windmill
• Supermans

METCON
AMRAP 20' di:

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

CORE WORK
4 giri di:

• 30" Toes To Bars
• 30" Plank Hold
• 30" Riposo

Circuit Training 12.03.2026

WARM UP
3 giri di:

• 15 Air Squats
• 10 Sit-Ups
• 5 Plank To Push-Ups (Dx+Sx=1)

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 10 Deadlifts @80/50 Kg. (175/110 lbs.)
• Minuto 2: 10 Toes To Bars (x2 K2C)
• Minuto 3: 10 Inverted Burpees
• Minuto 4: 10 Box Jumps @60/50 cm. (24/20 in.)
• Minuto 5: 40 Double Unders (x2 Singles)
• Minuto 6: Riposo

CORE WORK

3 giri di:

• 15 Alt. One Leg V Sit-Ups
• 15 Scissors Kicks
• 15 Crunches

Circuit Training 11.03.2026

WARM UP

3 giri di:

• 20 Glute Bridges
• 15 Crunches
• 10 Push-Ups

METCON
EMOM 14':

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

CORE WORK

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

• Plank Hold
• Russian Twists

Circuit Training 10.03.2026

WARM UP
3 giri:

• 30 Lateral Hops
  
• 20 Leg Raises
  
• 10 Push-Ups
  

METCON
3 giri di (TIME CAP 20'):

• 30 Thrusters @35/25 Kg.(75/55 lbs.)
• 50 Sit-Ups
  

CORE WORK

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

• Deadbugs
  
• Pinguini

Circuit Training 09.03.2026

WARM UP
3 giri di:

• 20 Shoulder Taps
• 15 Superman Punches
  
• 10 Crunches

METCON
4 giri di (TIME CAP 20'):

• 10 Burpees 
• 15 Toes To Bars
• 20 V Sit-Ups
• 25 Push-Ups HR
• 30 Affondi con disco @20/15 Kg. (45/33 lbs.)

CORE WORK

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

• Russian Twists
• Plank Hold

Circuit Training 06.03.2026

WARM UP
3 giri di:

• 5 Inchworms
• 10 Crunches Completi
  
• 15 Air Thrusters

METCON
EMOM 20' (4 giri totali):

• Minuto 1: 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 2: 30 Double Unders (x2 Singles)
  
• Minuto 3: 15M/10F Toes To Bars
• Minuto 4: 25M/15F Push-Ups HR
• Minuto 5: 12M/9F Cal Assault Bike
  

CORE WORK

• 100 Russian Twists (Dx+Sx=1)
  
• 100 Sit-Ups

Circuit Training 05.03.2026

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
  
• 15 Air Squats
• 10 Superman

METCON
AMRAP 20' di:

• 5 Push Presses @42,5/25 Kg. (90/55 lbs.) 
• 10 Pull-Ups 
• 20 Sit-Ups 
• 30 Double Unders (x3 Singles)

CORE WORK

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

• Plank Hold
• Reverse Plank Hold

 

Circuit Training 04.03.2026

WARM UP
4 giri:

• 5 Sprawls
• 10 Plank To Push-Ups
  
• 15 Russian Twists (Dx+Sx=1)
  

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

• OH Lunges con disco @15/10 Kg. (33/22 lbs.)
• Push-Ups HR
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

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

• Crunches Completi
  
• Leg Raises

Circuit Training 03.03.2026

WARM UP
4 giri:

• 5 Jump Squats
  
• 10 Shoulder Taps
  
• 15 Crunches
  

METCON
5 giri (TIME CAP 20')

• 5 Front Squats @50/30 Kg. (110/65 lbs.) 
• 10 Ball Slams @15/10 Kg. (33/22 lbs.) 
• 15 Push-Ups HR 
• 20 Sit-Ups
• 25 Mountain Climbers (Dx+Sx=1)

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

Circuit Training 02.03.2026

WARM UP
3 giri di:

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

METCON

21-15-9-15-21 ripetizioni di (TIME CAP 20'):

• Squat Cleans @40/25 Kg. (90/55 lbs.)
• V Sit-Ups

CORE WORK:

4 giri di:

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

Circuit Training 27.02.2026

WARM UP

3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
• 10 Santana Push-Ups
• 20 Jumping Jacks

METCON
4 giri di:

• AMRAP 4' di:
• 4 (per gamba) Jumping Lunges
• 6 (per braccio) KB One Arm Push Presses @16/12 Kg. (35/26 lbs.)
• 10 Sit-Ups
• 1' Riposo

CORE WORK

• 75 Crunches Completi
• 75 Russian Twists (Dx+Sx=1)
• 2' Plank Hold

Circuit Training 26.02.2026

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Air Thrusters
  
• 10 Burpees
  

METCON
5 giri (TIME CAP 20'):

• 10 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.) 
• 10 Toes To Bars
• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Front Squats @50/30 Kg. (110/65 lbs.)

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

• Crunches
  
• Penguins

Circuit Training 24.02.2026

WARM UP

3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
  
• 7 Hollow Kicks
• 4 Burpees

METCON

50-40-30-20-10 ripetizioni di: (TIME CAP 25')

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

Ogni giro effettuare 30 Double Unders/Tuck Jumps.

CORE WORK
5 giri (30" ON - 30" OFF)

• Plank Hold
• Hollow Hold

Circuit Training 23.02.2026

WARM UP
4 giri di:

• 15 Single Unders
  
• 15 Scissor Kicks
  
• 15 Shoulder Taps

METCON

EMOM 20' (4 giri totali) di:

• Minuto 1: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 2: 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• Minuto 3: 15 Toes To Bars
• Minuto 4: 20 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• Minuto 5: Riposo

CORE WORK

40-30-20-10 ripetizioni di:

• Crossbody Toe Taps
• Crunches

Circuit Training 19.02.2026

WARM UP
3 giri:

• 5 Inchworms
• 10 Squat Jumps
  
• 15 Shoulder Taps

METCON

AMRAP 18' di:

• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 12  Toes To Bars
• 9 Squat Cleans @50/35 Kg. (110/80 lbs.)
• 6 Burpees

CORE WORK

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

Circuit Training 18.02.2026

WARM UP
3 giri:

• 15 Plank Jacks
  
• 10 Shoulder Taps
  
• 5 Sprawls

METCON
10-9-8-7-6-5-4-3-2-1 ripetizioni di:

• Front Squats
  
• KB Renegade Rows (per braccio) @16/12 Kg. (35/26 lbs.)

RX'D = 40/25 Kg. (90/55 lbs.)
SCALED = 30/20 Kg. (65/45 lbs.)

CORE WORK

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

• Hang Leg Raises
  
• Crunches

Circuit Training 17.02.2026

WARM UP
3 giri:

• 5 Burpees
  
• 10 Sit-Ups
  
• 15 Jumping Jacks
  

METCON
5 giri (TIME CAP 16') di:

• 5 Clusters @40/27,5 Kg. (90/60 lbs.)
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 V Sit-Ups
• 20 Double Unders (x3 Singles)

CORE WORK

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

• Hollow Hold
• Pinguini

Circuit Training 16.02.2026

WARM UP
3 giri di:

• 20 Jumping Jacks
• 15 Shoulder Taps
• 10 Affondi Laterali

METCON
AMRAP 18' di:

• 1 Pull-Up (+1 rep ogni giro)
• 2 Reverse Burpees (+2 reps)
• 3 V Sit-Ups (+3 reps)
• 4 Push-Ups (+4 reps)
• 5 Air Squats su Medball (+5 reps)

CORE WORK

• 100 Crunches
• 100 Reverse Crunches
• 100 Russian Twists (Dx+Sx=1)

Circuit Training 13.02.2026

WARM UP
4 giri di:

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

METCON

LADDER 10-1 di:

• Toes To Bars/ V Sit-Ups (x2)
• KB SDHP @24/16 Kg. (53/35 lbs.)
• Front Squats @50/30 Kg. (110/65 lbs.)
• Ring Rows

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

• Crunches
• Reverse Crunches

Circuit Training 12.02.2026

WARM UP
3 giri di:

• 10 Superman
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Sprawls
  

METCON
LADDER 10-1 (TIME CAP 20'):

• Toes To Bars
• Front Squats @50/30 Kg. (110/65 lbs.)
• Pull-Ups
  

CORE WORK:
5 giri di:

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

Circuit Training 11.02.2026

WARM UP
3 giri:

• 20 Plank Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 20 Crunches
  

METCON
4 giri (TIME CAP 20'):

• 10 Box Jumps @60/50 cm. (24/21 in.)
  
• 15 Push-Ups HR 
• 20 KB American Swings @16/12 Kg. (35/26 lbs.) 
• 25 Sit-Ups @10/6 Kg. (22/14 lbs.) 
• 30 Double Unders (x3 Singles)

 

CORE WORK

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

• Crunches
  
• Plank Hold

Circuit Training 10.02.2026

WARM UP
3 giri di:

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

METCON
4 giri (TIME CAP 20'):

• 5 Hang Power Clean @40/27,5 Kg. (90/60 lbs.) 
• 10 Burpees Over The Bar 
• 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
• 20 Lunges with Barbell @40/27,5 Kg. (90/60 lbs.)
• 25 Sit-Ups

CORE WORK

6 giri di:

• 30" Crunches
• 30" V Sit-Ups
  
• 30" Plank Hold

Circuit Training 09.02.2026

WARM UP
4 giri:

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

METCON
AMR(eps)AP
4 giri:

• 1' Box Jumps @60/50 cm. (24/21 in.) 
• 1' KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 1' V Sit-Ups
• 1' Push-Ups HR
  
• 1' Riposo

 

CORE WORK

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

• Russian Twists
• Hollow Hold

Circuit Training 06.02.2026

WARM UP
3 giri di:

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

METCON
AMRAP 15':

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 10 Box Jumps @60/50 cm. (24/21 in.)
  
• 15 Butterfly Sit-Ups
  

CORE WORK

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

• Plank Hold
• Star V-Ups

Circuit Training 05.02.2026

WARM UP
3 giri di:

• 5 Sprawls
• 10 Shoulder Taps (Dx+Sx=1)
• 15 Russian Twists (Dx+Sx=1)

METCON
3 giri di (TIME CAP 20'):

• 50 Jumping Jacks
  
• 3 giri di:
  • 10 Push-Ups
  • 10 Toes To Bars
    
  • 10 KB One Arm Push Presses (5 x braccio) @16/12 Kg. (35/26 lbs.)
    

CORE WORK

TABATA (20" ON - 10" OFF x 4 giri):

• Hollow Kicks
• Crunches

Circuit Training 04.02.2026

WARM UP
3 giri di:

• 10 Air Squats
  
• 10 Push-Ups
  
• 10 Mountain Climbers (Dx+Sx=1)
  

METCON
AMRAP 16' di:

• 4 Burpees
  
• 8 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 12 Ball Slams @10/6 Kg. (22/14 lbs.)
  
• 16 V Sit-Ups
  

CORE WORK

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

• Flutter Kicks
  
• Plank Jacks

Circuit Training 03.02.2026

WARM UP
3 giri di:

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

METCON
TIME CAP 20':

• LADDER 10-1 Hang Power Cleans @50/30 Kg. (110/65 lbs.) 
• LADDER 2-20 Toes To Bars

CORE WORK

4 giri:

• 1' Crunches Completi
  
• 1' Plank Hold

Circuit Training 02.02.2026

WARM UP
4 giri:

• 10 Commandos
  
• 15 Air Squats
  
• 20 Crunches
  

METCON
4 giri (TIME CAP 20'):

• 15 Front Squats @40/27,5 (90/60 lbs.) 
• 15 Toes To Bars
• 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
• 15 Power Cleans @40/27,5 (90/60 lbs.)
  

 

CORE WORK

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

• Hollow Kicks
  
• Plank Hold

Circuit Training 30.01.2026

WARM UP
3 giri:

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

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 25 Sit-Ups/12 Toes To Bars
• Minuto 2: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 3: 10 KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
  
• Minuto 4: 25 Double Unders (x2 Singles)

CORE WORK

4 giri di:

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

Circuit Training 29.01.2026

WARM UP
4 giri di:

• 30 Jumping Jacks
• 10 Sit-Ups
• 10 Hollow Rocks

METCON
AMRAP 18' di:

• 5 Push Presses @50/30 Kg. (110/65 lbs.) 
• 10 Toes To Bars
• 15 Push-Ups
  
• 20 Double Unders (x3 Singles)

CORE WORK

4 giri di:

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

Circuit Training 28.01.2026

WARM UP
3 giri di:

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

METCON

WOD "BLACKJACK" (TIME CAP 25')

• LADDER 20-1 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• LADDER 1-20 Toes To Bars

CORE WORK

5 giri di (30" lavoro-30" riposo):

• Hollow Kicks

Circuit Training 27.01.2026

WARM UP
3 giri di:

• 1' Single Unders
• 30" Shoulder Taps
• 30" Plank Hold

METCON
AMRAP 5' di:

• 5 Power Cleans @40/25 Kg. (90/55 lbs.) 
• 10 Push-Ups HR

2' RIPOSO 
AMRAP 5' di:

• 5 Power Cleans @40/25 Kg. (90/55 lbs.) 
• 10 Sit-Ups

2' RIPOSO
AMRAP 5' di:

• 5 Power Cleans @40/25 Kg. (90/55 lbs.) 
• 10 Air Squats

CORE WORK
3 giri di:

• 1' Russian Twists
• 1' Double Unders
• 1' Riposo

Circuit Training 26.01.2026

WARM UP
4 giri:

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

METCON
E3MOM di: (5 giri totali)

• 20 Affondi con disco @20/15 Kg. (45/33 lbs.)
• 20 KB SDHP @24/16 Kg, (53/35 lbs.)
• 20 Sit-Ups
• 20 Push-Ups HR

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

Circuit Training 23.01.2026

WARM UP
4 giri di:

• 10 Crunches
  
• 15 Glute Bridges
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON
EMOM 9' di:

• 5 Burpees
• 20 Double Unders (x2 Singles)
  

2' RIPOSO POI

EMOM 9' di:

• 5 Box Jump Overs @60/50 cm. (24/21 in.)
• 5 Strict Toes To Bars

CORE WORK

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

• V Sit-Ups
• Push-Ups

Circuit Training 22.01.2026

WARM UP
4 giri di:

• 20 Jumping Jacks
• 15 Sit-Ups
• 10 Hollow Rocks

METCON
EMOM 20' (5 giri totali):

• Minuto 1: 10 Reverse Burpees
• Minuto 2: 10 KB One Arm Side Bent Over @24/16 Kg. (53/35 lbs.)
  
• Minuto 3: 10 Jumping Lunges (Dx+Sx=1)
• Minuto 4: 25 Sit-Ups

CORE WORK

4 giri di:

• 30 Mountain Climbers (Dx+Sx=1)
• 30 Russian Twists (Dx+Sx=1)

Circuit Training 21.01.2026

WARM UP
3 giri di:

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

METCON
AMRAP 16' di:

• 10 Hang Squat Cleans @40/20 Kg. (90/45 lbs.)
  
• 10 Burpees Over The Bar
• 10 Toes To Bars
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs,)

CORE WORK

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

• Russian Twists
  
• Sit-Ups

Circuit Training 20.01.2026

WARM UP
3 giri di:

• 5 Pull-Ups
• 10 Mountain Climbers (Dx+Sx=1)
• 15 Push-Ups
• 20 Sit-Ups

METCON
TEAM WOD (Team of 2)
TIME CAP 20'

• 50 Pull-Ups
• 60 Thrusters @30/20 Kg. (65/45 lbs.)
• 70 Ball Slams @15/10Kg. (33/22 lbs.)
• 60 Toes To Bars (x2 V Sit-Ups)
• 50 Burpees

CORE WORK
3 giri di:

• 1' Sit-Ups
• 1' Russian Twists
• 1' Single Unders