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

Circuit Training 19.01.2026

WARM UP

• 5' Rope Jumps 

METCON
AMRAP 18' di:

• 10 Push Presses@40/25 Kg. (90/55 lbs.)
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 Ball Slams 15/10 Kg. (33/22 lbs.)
• 25 Sit-Ups
• 30 Double Unders (x3 Singles)

CORE WORK
5 giri di:

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

Circuit Training 15.01.2026

WARM UP
5 giri di "CINDY"

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

METCON
5 giri di (TIME CAP 20'):

• 7 Deadlifts @100/70 Kg. (225/155 lbs.)
• 14 Burpees Over The Bar
• 21 V Sit-Ups

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

• Plank Hold
• Russian Twists

Circuit Training 13.01.2026

WARM UP
5 giri di:

• 1 Single Unders
• 1' Sit-Ups

METCON
5 giri di (TIME CAP 25'):

• 25 Push-Ups HR
• 15 Toes To Bars
• 5 Front Squats @50/30 Kg. (110/65 lbs.)
• 15 KB American Swings @24/16 Kg. (53/35 lbs.)
• 25 Double Unders (x3 Singles)

CORE WORK
3 giri di:

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

Circuit Training 12.01.2026

WARM UP
4 giri di:

• 30 Single Unders
• 25 Sit-Ups
• 20 Air Squats

WOD
AMRAP 18' di:

• 5 Hang Squat Cleans @50/27,5 Kg. (110/60 lbs.) 
• 10 Pull-Ups/15 Ring Rows
• 15 Toes To Bars/30 V Sit-Ups
• 20 Push-Ups HR
• 25 Double Unders (x3 Singles)

CORE WORK
3 giri di:

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

Circuit Training 09.01.2026

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 08.01.2026

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 Toes To Bars/20 V Sit-Ups
• 5 Inverted Burpees
  
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

Circuit Training 07.01.2026

WARM UP
3 giri di:

• 20 Shoulder Taps
• 15 Superman Punches
  
• 10 Crunches

METCON
4 giri di (TIME CAP 25'):

• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
• 20 Toes To Bars
• 20 Kb Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups
• 20 Pistol Squats alternati

CORE WORK

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

• Russian Twists
• Plank Hold