Circuit Training 09.06.2026

WARM UP
4 giri di:

• 10 Jumping Jacks
• 15 Burpees
• 20 Sit-Ups
• 25 Mountain Climbers (Dx+Sx=1)

METCON
E2MOM 15' di:

• 8 Chest To Bar Pull-Ups
• 4 Clusters @50/35 Kg. (110/80 lbs.)

CORE WORK
4 giri di:

• 30" Deadbugs
• 30" Superman
• 30" Reverse Sit-Ups
• 30" Riposo

Circuit Training 08.06.2026

WARM UP
3 giri di:

• 10 Crunches
• 15 Shoulder Taps (Dx+Sx=1)
• 20 Roll-Ups

STRENGTH

• Squat Cleans: 5x5 (Pausa 90")

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)
2 giri (TIME CAP 14') di:

• 50 Double Unders (x3 Singles)
• 40 Air Squats su Medball
• 30 Box Jumps Over @60/50 cm (24/21 in.)
• 20 Sprawls
• 10 Front Squats @50/35 Kg. (110/75 lbs.)

CORE WORK
3 giri di:

• 1' Crunches Completi
• 1' Hollow Hold
• 1' Leg Raises

Circuit Training 05.06.2026

WARM UP
4 giri di:

• 30 Singles Unders
• 20 Leg Raises
• 10 Sprawls

METCON
TEAM WOD (team da 2, si alternano nelle ripetizioni):
AMRAP 24' di:

• 30 Double Unders
• 12 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 12 Toes To Bars
• 12 Clusters @40/27,5 Kg. (90/60 lbs.)

CORE WORK
3 giri

• 45" Scissors Kicks
• 45" Deadbugs
• 45" Flutter Kicks
• 45" Crunches Completi

Circuit Training 04.06.2026

WARM UP
3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
• 10 Inchworms
• 10 Leg Raises

METCON
AMRAP 20' di:

• 5 Hang Power Cleans @50/35 Kg. (110/75 lbs.)
• 5 Push Presses @50/35 Kg. (110/75 lbs.)
• 10 Burpees Over The Bar
• 20 V SIt-Ups

CORE WORK
5 giri di:

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

Circuit Training 03.06.2026

WARM UP
4 giri di:

• 20 Lateral Lunges
• 5 Inchworms
• 20 Crunches Completi

STRENGTH
5-5-3-3-2-2 Front Squat
Recupero 90" tra le serie.

METCON
4 giri (TIME CAP 16'):

• 20 V Sit-Ups
• 15 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
• 10 Pull-Ups/20 Ring Rows
• 5 Hang Power Cleans @50/35 Kg. (110/75 lbs.)

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

• Mountain Climbers
• Superman Hold

Circuit Training 26.05.2026

WARM UP
4 giri di:

• 30 Lateral Lunges
• 30 Crunches
• 30 Clapping Jacks

METCON
TEAM WOD (team da 2, si alternano nelle ripetizioni):
AMRAP 20' di:

• 20 Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 20 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 20 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 20 Sprawls

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

• Superman Hold
• Russian Twists

Circuit Training 25.05.2026

WARM UP
3 giri di:

• 30 Crunches Completi
• 20 Shoulder Taps (Dx+Sx=1)
• 25 Flutter Kicks

METCON
5 giri (TIME CAP 20'):

• 10 Burpees
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• 30 Double Unders (x3 Singles)

CORE WORK
4 giri di:

• 30" Pinguini
• 30" Plank Hold
• 30" Star V-Ups
• 30" Recupero

Circuit Training 22.05.2026

WARM UP
4 giri:

• 15 Clapping Jacks
• 15 Rear Lunges
• 15 Ground To Sky

METCON
AMRAP 20':

• 20 Affondi alternati con bilanciere @40/27,5 Kg. (90/60 lbs.)
• 20 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Jumping Lunges (Dx+Sx=1)
• 20 Kettlebell One Arm Push Presses @16/12 Kg. (35/26 lbs.)

CORE WORK

4 giri:

• 30" Hollow Hold
• 30" Crunches Completi
• 30" Riposo

Circuit Training 21.05.2026

WARM UP
4 giri:

• 10 Leg Raises
• 10 Shoulder Taps (Dx+Sx=1)
• 15 Lateral Lunges

METCON
2 giri (TIME CAP 25'):

• 50 Box Jumps Over @60/50 cm (24/21 in.)
• 40 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 30 Sprawls
• 20 Hang Power Cleans @40/30 Kg. (90/65 lbs.)
• 10 Thrusters @40/30 Kg. (90/65 lbs.)

CORE WORK

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

• Reverse Sit-Ups
• Side Plank

Circuit Training 20.05.2026

WARM UP
3 giri:

• 5 Sprawls
• 15 Air Squats
• 25 Crunches

METCON
AMRAP 25':

• 20 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)
• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Pull-Ups/20 Ring Rows
• 10 Burpees
• 10 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)

CORE WORK

5 giri:

• 30" Scissors Kicks
• 30" Leg Raises
• 30" Riposo

Circuit Training 19.05.2026

WARM UP
3 giri:

• 20 Sprawls
• 15 Air Squats
• 10 Jumping Jacks

METCON
AMRAP 20':

LADDER (+2 reps a giro): 

• 2 Mountain Climbers (Dx+Sx=1)
• 2 Clusters @40/27,5 Kg. (90/60 lbs.)
• 2 Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)
• 2 Toes To Bars
• 2 Push-Ups

CORE WORK

4 giri:

• 20 V Sit-Ups
• 20 Russian Twists (Dx+Sx=1)
• 20 Double Unders (x3 Singles)

Circuit Training 18.05.2026

WARM UP
4 giri:

• 10 Ground To Sky
• 10 Burpees
• 15 Air Squats

STRENGTH

• Back Squat: 5-5-3-3-2-2 (Pausa 90")

METCON
3 giri (TIME CAP 15'):

• 15 Clusters @40/27,5 Kg. (90/60 lbs.)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Sprawls

CORE WORK

5 giri:

• 1' Reverse Sit-Ups
• 1' Crunches Completi
• 1' Side Plank

Circuit Training 15.05.2026

WARM UP
4 giri:

• 30 Single Unders
• 20 Plank Jacks
• 10 Commandos

METCON
AMRAP 25':

• 10 Reverse Burpees
• 15 Hang Power Cleans @40/30 Kg. (90/65 lbs.)
• 20 Kettlebell One Arm Bent Over Rows (10 per braccio) @16/12 Kg. (35/26 lbs.)
• 25 Jumping Lunges (Dx+Sx=1)

CORE WORK

4 giri:

• 1' Plank Hold
• 1' Sit-Ups
• 30" Riposo

Circuit Training 14.05.2026

WARM UP
4 giri:

• 15 Plank to Push-Ups
• 15 Rear Lunges
• 10 Crunches Completi

STRENGTH

• Front Squat: 5x5 (Pausa 90")

METCON
EMOM 12':

• Min 1: 10 Thrusters @40/30 Kg. (90/65 lbs.)
• Min 2: 15 Ball Slams @15/10 Kg. (33/22 lbs.)

CORE WORK

4 giri:

• 1' Leg Raises
• 1' Sit-Ups
• 30" Riposo

Circuit Training 12.05.2026

WARM UP
4 giri:

• 5 Sprawls
• 15 Crunches
• 25 Lateral Hops

STRENGTH

• Deadlift: 5x3 (Pausa 90")

METCON
5 giri (TIME CAP 15'):

• 5 Deadlifts @75/45 Kg. (165/100 lbs.)
• 10 Toes To Bars
• 20 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.)

CORE WORK

3 giri:

• 1' Mountain Climbers
• 1' Scissors Kicks
• 1' Leg Raises

Circuit Training 11.05.2026

WARM UP
4 giri:

• 15 Inchworms
• 10 Sit-Ups
• 5 Roll-Ups

STRENGTH

• Push Press 5x3 (Pausa 90")

METCON
AMRAP 15':

• 20 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 15 Hang Power Cleans @35/25 Kg, (75/55 lbs.)
• 10 Box Jumps @60/50 cm (24/21 in.)

CORE WORK

3 giri:

• 1' Side Plank
• 1' Pinguini
• 30" Riposo

Circuit Training 08.05.2026

WARM UP
4 giri:

• 5 Burpees
• 10 Plank to Push-Ups
• 15 Jump Squats

METCON
5 giri (TIME CAP 25'):

• 5 Pull-Ups
• 10 KB Snatches (per braccio) @16/12 Kg. (53/35 lbs.)
• 15 Push-Ups
  
• 20 Double Unders (x3 Singles)

CORE WORK

4 giri:

• 1' Crunches
• 1' Mountain Climbers
• 30" Riposo

Circuit Training 07.05.2026

WARM UP
3 giri:

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

METCON
AMRAP 15':

• 1 Front Squats @50/30 Kg. (110/65 lbs.) (+1 rip. per ogni giro completato)
• 2 KB American Swings @24/16 Kg. (53/35 lbs.) (+2 rip.)
• 3 Push-Ups HR (+3 rip.)
• 4 Sit-Ups (+4 rip.)
• 5 Double Unders (+5 rip.)

CORE WORK

4 giri:

• 45" Plank Hold
  
• 45" Russian Twists
  
• 45" Air Squats

Circuit Training 06.05.2026

WARM UP
4 giri:

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

METCON
5 giri (TIME CAP 20'):

• 10 Toes To Bars/20 V Sit-Ups
  
• 15 Wall Ball Shots @10/6 kg. (22/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders/Tuck Jumps
  

CORE WORK

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

• Plank Hold
• Pinguini

Circuit Training 05.05.2026

WARM UP
3 giri:

• 30 Lateral Hops
  
• 20 Leg Raises
  
• 10 Mountain Climbers (Dx+Sx=1)

METCON

AMRAP 15':

• 5 Pull-Ups
• 7 Push-Ups HR
  
• 9 Sit-Ups 
• * Push Press @50/25 Kg. (110/55 lbs.)

* Ogni giro aggiungere un Push Press. Per esempio: il primo giro fare 1 Push Press, il secondo giro 2 Push Presses e così via.

CORE WORK

3 giri:

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

Circuit Training 04.05.2026

WARM UP
4 giri di:

• 5 Inchworms
  
• 10 Reverse Sit-Ups
  
• 15 Jumping Jacks
  

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
4 giri di (TIME CAP 25'):

• 30 Burpees
• 40 V Sit-Ups
• 50 Double Unders
• 60 mt. Affondi con 2 KB @16/12 Kg. (35/27 lbs.)

CORE WORK

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

• Superman Hold
• V Sit-Ups

Circuit Training 29.04.2026

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON
AMRAP 16' di:

• 40 Double Unders (x3 Singles)
• 10 KB Snatches a un braccio (per braccio) @16/12 Kg. (35/36 lbs.)
• 10 Hanging L Raise

COOL DOWN

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

• Wall Crunches
• Russian Twists

Circuit Training 28.04.2026

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):

• Push-Ups
• Crunches
• Jumping Jacks

METCON
5 giri di (TIME CAP 25'):

• 5 Inverted Burpees
• 10 Pull-Ups
• 15 Toes To Bars
• 20 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)

CORE WORK

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

• Russian Twists
• Plank Hold

Circuit Training 27.04.2026

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
5 giri  (TIME CAP 20') di:

• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 10 Push-Ups HR 
• 10 V Sit-Ups 

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 24.04.2026

WARM UP
4 giri di:

• 5 Inchworms
  
• 10 Squat Jumps
  
• 15 Leg Raises
  

METCON
AMRAP 18' di:

• 10 (per braccio) KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
  
• 15 Box Jumps @60/50 cm. (24/20 in.)
  
• 20 Sit-Ups Gambe Tese

CORE WORK

TABATA (20" lavoro - 10" pausa x 4 giri)

• Crunches Completi
  
• Double Unders

Circuit Training 23.04.2026

WARM UP
4 giri di:

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

METCON
TEAM WOD (x2):
AMRAP 20' di: 

• 3 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
• 6 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 9 Toes To Bars
• 12 Push-Ups HR
• 15 Double Unders (SUB Tuck Jumps)

CORE WORK

4 giri di:

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

Circuit Training 21.04.2026

WARM UP
4 giri:

• 30 Lateral Hops
• 20 Leg Raises
• 10 Crunches

METCON
E3MOM di: (5 giri totali)

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

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

Circuit Training 20.04.2026

WARM UP
3 giri:

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

METCON
TIME CAP 25':

• BUY IN: 50 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 4 giri:
  • 10 Pull-Ups/Ring Rows
  • 15 (per gamba) OH Lunges con disco @20/15 Kg. (45/33 lbs.)
  • 20 Push-Ups HR
  • 25 Sit-Ups
• CASH OUT: 50 Double Unders (SUB Singles x3)

CORE WORK

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

• Deadbugs
  
• Pinguini

Circuit Training 17.04.2026

WARM UP
3 giri di:

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

METCON
AMRAP 18' di:

• 5 Pull-Ups/10 Ring Rows
  
• 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 16.04.2026

WARM UP
3 giri di:

• 10 Ground To The Sky
  
• 15 Superman
• 20 Crunches

METCON
"HAPPY B.DAY BEA"
TIME CAP 20'
22-20-18-16-14-12-10-8-6-4-2 ripetizioni di:

• Burpees
• V Sit-Ups
• KB SDHP @16/12 Kg. (35/26 lbs.) (per braccio)
  

CORE WORK

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

• Hollow Hold
• Russian Twists

Circuit Training 15.04.2026

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 20 Air Squats
  
• 20 Crunches
  

METCON
E2MOM 18' (3 giri totali) di:

• Minuto 2: 
• 25 Double Unders
• 8 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• Minuto 4: 
• 8 Burpees
• 25 V Sit-Ups
• Minuto 6: 
• 10 Box Jumps @75/60 cm. (30/24 in.)
• 25 Push-Ups

CORE WORK

4 giri (40" ON - 20" OFF)

• Hollow Hold
• Plank Hold

Circuit Training 14.04.2026

WARM UP
4 giri di:

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

METCON
TEAM WOD (x2)
AMRAP 25' di:

• 6 Push Presses @40/25 Kg. (90/55 lbs.)
  
• 12 Box Jump Overs @60/50 cm. (24/21 in.)
• 24 Double Unders (72 Singles)
  

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

• Crunches
• Reverse Crunches

Circuit Training 13.04.2026

WARM UP
3 giri:

• 4 Inchworms
• 8 Roll-Ups
  
• 12 Russian Twists (Dx+Sx=1)

METCON
5 giri di (TIME CAP 20'):

• 30 Sit-Ups
  
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• LADDER 3-6-9-12-15 Jumping Lunges (Dx+Sx=1)

CORE WORK

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

• V Sit-Ups
  
• Superman

Circuit Training 10.04.2026

WARM UP
4 giri:

• 5 Burpees
  
• 10 Push-Ups
• 15 Air Squats
  

METCON
TEAM WOD (x2)
AMRAP 20':

• 5 Burpees
  
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 15 Box Jumps @60/50 cm. (24/20 in.)
  
• 20 V Sit-Ups
• 25 Mountain Climbers (Dx+Sx=1)
  

CORE WORK

"ANNIE AT HOME"
50-40-30-20-10 ripetizioni:

• Jumping Jacks
  
• Sit-Ups

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