Circuit Training 17.09.2026

WARM UP
4 giri di:

• 5 Inchworms
• 10 Burpees
• 15 Jumping Jacks
• 20 Rear Lunges

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
AMRAP 20' di:

• 20 Wall Balls Shots @10/6 Kg. (22/14 lbs.)
• 15 Box Jumps @60/50 cm (24/21 in.)
• 10 Front Squats @40/27,5 Kg. (90/60 lbs.)

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

• Leg Raises
• Flutter Kicks

Circuit Training 16.09.2026

WARM UP
3 giri di:

• 10 Inchworms
• 15 Air Squats
• 20 Walking Lunges
• 25 Lateral Hops

METCON
LADDER 10-20-30-40-50 ripetizioni (TIME CAP 27') di:

ROSSO	GIALLO	VERDE
Jumping Lunges (Dx+Sx=2) V Sit-Ups Clean & Presses @40/27,5 Kg. (90/60 lbs.)	Jumping Lunges (Dx+Sx=2) V Sit-Ups Clean & Presses @35/25 Kg. (75/55 lbs.)	Jumping Lunges (Dx+Sx=2) V Sit-Ups Clean & Presses @30/20 Kg. (65/45 lbs.)

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

• Side Plank
• Pinguini

Circuit Training 15.09.2026

WARM UP
4 giri di:

• 10 Sit-Ups
• 15 Crunches
• 20 Air Squats
• 25 Flutter Kicks

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 22' di:

• 24 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 24 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.)
• 24 Clusters @40/27,5 Kg. (90/60 lbs.)
• 30 Mountain Climbers (Dx+Sx=1)

CORE WORK
4 giri di:

• 30" Scissors Kicks
• 30" Star V-Ups
• 30" Superman Hold
• 30" Reverse Sit-Ups

Circuit Training 14.09.2026

WARM UP
3 giri di:

• 10 Plank to Push-Ups
• 15 Inchworms
• 20 Flutter Kicks

STRENGTH

• Push Press: 10-8-6-4-2 @75-80% 1RM (Pausa 90")

METCON
LADDER 18-15-12-9-6-3 ripetizioni (TIME CAP 10') di:

ROSSO	GIALLO	VERDE
Toes To Bars Kettlebell American Swings @24/16 Kg. (53/35 lbs.)	Knees to Elbows Kettlebell American Swings @16/12 Kg. (35/26 lbs.)	V Sit-Ups (x2) Kettlebell American Swings @12/8 Kg. (26/18 lbs.)

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

• Crunches
• Hollow Hold

Circuit Training 10.09.2026

WARM UP
4 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
• 15 Plank to Push-Ups (Commandos)
• 20 Lateral Hops
• 25 Clapping Jacks

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 20' di:

• 10 Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Burpees
• 30 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)

CORE WORK

• 50 V Sit-Ups
• 50 Pinguini
• 50 Double Unders

Circuit Training 09.09.2026

WARM UP
4 giri di:

• 10 Ground To Sky
• 15 Lateral Lunges
• 20 Sit-Ups
• 25 Plank to Push-Ups (Commandos)

STRENGTH

• Clean & Presses: 3-3-3-3-3 @70-75% 1RM (Pausa 90")

METCON
E2MOM 12' di:
(completare il blocco entro il tempo, il resto è recupero)

• 6 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Burpees Over The Bar

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

• Crunches Completi
• Star V-Ups

Circuit Training 08.09.2026

WARM UP
4 giri di:

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

METCON
AMRAP 20' di:

• 20 Kettlebell One Arm Clean & Presses @16/12 Kg. (35/26 lbs.)
• 30 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)
• 40 Sprawls

CORE WORK

• 50 Crunches Completi
• 50 Pinguini
• 50 Leg Raises

Circuit Training 07.09.2026

WARM UP
4 giri di:

• 10 Leg Raises
• 15 Sit-Ups
• 20 Walking Lunges
• 25 Crunches

METCON
AMRAP 20' di:

• 40 Air Squats su Medball
• 30 Reverse Burpees
• 20 Box Jumps Over @60/50 cm (24/21 in.)

CORE WORK
4 giri di:

• 30" Side Plank
• 30" Star V-Ups
• 30" Pinguini

Circuit Training 03.09.2026

WARM UP
3 giri di:

• 10 Sit-Ups
• 15 Leg Raises
• 20 Plank to Push-Ups (Commandos)
• 25 Air Squats

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

• 12 Pull-Ups
• 12 Inverted Burpees
• 40 Double Unders (x3 Singles)

CORE WORK
4 giri di:

• 30" Pinguini
• 30" V Sit-Ups
• 30" Russian Twists
• 30" Recupero

Circuit Training 01.09.2026

WARM UP
3 giri di:

• 10 Sprawls
• 15 Leg Raises
• 20 Plank to Push-Ups (Commandos)
• 25 Sit-Ups

METCON
2 giri (TIME CAP 20') di:

• 40 Crossbody Toe Taps (Dx+Sx=1)
• 30 Deadlifts @40/27,5 Kg. (90/60 lbs.)
• 20 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 10 Clusters @40/27,5 Kg. (90/60 lbs.)

CORE WORK
4 giri di:

• 30" Side Plank
• 30" Hollow Kicks
• 30" Pinguini
• 30" Recupero

Circuit Training 31.08.2026

WARM UP
3 giri di:

• 10 Roll-Ups
• 15 Crunches Completi
• 20 Air Squats
• 25 Lateral Hops

METCON
AMRAP 20' di:

• 20 V Sit-Ups
• 15 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Burpees OTB

CORE WORK
3 giri di:

• 45" Superman
• 45" Leg Raises
• 45" Hollow Kicks

Circuit Training 31.07.2026

WARM UP
4 giri di:

• 10 Crunches
• 15 Plank Jacks
• 20 Leg Raises

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

• 15 Jumping Lunges (Dx+Sx=1)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 Mountain Climbers (Dx+Sx=1)

CORE WORK
3 giri di:

• 1' Side Plank
• 1' Sit-Ups
• 1' Deadbugs
• 1' Recupero

Circuit Training 30.07.2026

WARM UP
4 giri di:

• 10 Leg Raises
• 15 Single Unders
• 20 Lateral Lunges

STRENGTH

• Hang Power Cleans: 10-8-6-4-2 70-75% 1RM (Pausa 90")

METCON
EMOM 12' di:
(completare il blocco entro il tempo, il resto è recupero)

• 10 Burpees
• 8 Toes To Bars

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

• V Sit-Ups
• Russian Twists

Circuit Training 29.07.2026

WARM UP
3 giri di:

• 10 Lateral Lunges
• 15 Plank Jacks
• 20 Leg Raises
• 25 Flutter Kicks

METCON
AMRAP 20' di:

• 10 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 10 Kettlebell One Arm Push Presses (per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Burpees

CORE WORK
4 giri di:

• 45" Sit-Ups
• 45" Side Plank
• 45" Superman Hold

Circuit Training 28.07.2026

WARM UP
3 giri di:

• 10 Burpees
• 15 Air Squats
• 20 Lateral Hops

METCON
4 giri (TIME CAP 20') di:

• 20 V Sit-Ups
• 15 Hang Power Cleans @35/25 Kg. (75/55 lbs.)
• 10 Affondi con bilanciere @35/25 Kg. (75/55 lbs.) (Dx+Sx=1)

CORE WORK

• 50 Superman
• 50 Deadbugs
• 50 Russian Twists (Dx+Sx=1)

Circuit Training 24.07.2026

WARM UP
3 giri di:

• 10 Roll-Ups
• 15 Mountain Climbers (Dx+Sx=1)
• 20 Crunches
• 25 Flutter Kicks

METCON
AMRAP 20' di:

• 10 Inverted Burpees
• 15 Box Jumps Over @60/50 cm (24/21 in.)
• 20 Sit-Ups

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

• Single Unders
• Star V-Ups

Circuit Training 22.07.2026

WARM UP
4 giri di:

• 5 Inchworms
• 10 Rear Lunges
• 15 Plank to Push-Ups (Commandos)
• 20 Mountain Climbers (Dx+Sx=1)

METCON
E2MOM 28' di:
(completare il blocco entro il tempo, il resto è recupero)

• 5 Front Squats @50/35 Kg. (110/80 lbs.)
• 10 Burpees

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

• Russian Twists
• Sit-Ups

Circuit Training 21.07.2026

WARM UP
3 giri di:

• 10 Sprawls
• 15 Mountain Climbers (Dx+Sx=1)
• 20 Rear Lunges
• 25 Jumping Jacks

STRENGTH

• Power Cleans: 5-5-3-3-2-2 @75-80% 1RM (Pausa 90")

METCON
AMRAP 15' di:

• 10 Clean & Presses @40/27,5 Kg. (90/60 lbs.)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 20 Alt. Jumping Lunges

CORE WORK
4 giri di:

• 30" Flutter Kicks
• 30" Hollow Hold
• 30" Leg Raises
• 30" Recupero

Circuit Training 20.07.2026

WARM UP
3 giri di:

• 10 Roll-Ups
• 10 Ground To Sky
• 10 Jump Squats
• 10 Plank to Push-Ups (Commandos)

STRENGTH

• Hang Squat Cleans: 5-5-3-3-2-2 @70-75% 1RM (Pausa 90")

METCON
3 giri (TIME CAP 12') di:

• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 Air Squats su Medball
• 20 Crossbody Toe Taps (Dx+Sx=1)

CORE WORK
4 giri di:

• 30" Russian Twists
• 30" Scissors Kicks
• 30" Mountain Climbers

Circuit Training 17.07.2026

WARM UP
3 giri di:

• 10 Inchworms
• 15 Leg Raises
• 20 Jumping Jacks
• 25 Plank Jacks

METCON
2 giri (TIME CAP 20') di:

• 50 Crossbody Toe Taps (Dx+Sx=1)
• 40 Kettlebell One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 30 Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.)
• 20 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)
• 10 Toes To Bars

CORE WORK

• 100 Double Unders
• 100 Mountain Climbers