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