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 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 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 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 16.07.2026

WARM UP
4 giri di:

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

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 25' di:

• 40 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 40 Kettlebell American Swings @24/16 Kg. (53/35 lbs.)
• 40 V Sit-Ups
• 40 Burpees OTB

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

• Deadbugs
• Superman Hold

Circuit Training 14.07.2026

WARM UP
4 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
• 15 Leg Raises
• 20 Jump Squats

STRENGTH

• Squat Cleans: 3-3-3-3-3 (Pausa 90")

METCON
AMRAP 14' di:

• 10 Reverse Burpees
• 10 Sit-Ups
• 10 Pull-Ups
• 20 Jumping Lunges (Dx+Sx=1)

CORE WORK

• 100 Hollow Kicks
• 100 Reverse Sit-Ups

Circuit Training 13.07.2026

WARM UP
4 giri di:

• 20 Lateral Hops
• 15 Mountain Climbers (Dx+Sx=1)
• 10 Roll-Ups

METCON
AMRAP 20' di:

• 20 Push-Ups
• 15 Sprawls
• 15 Kettlebell American Swings @24/16 Kg.
• 15 Kettlebell SDHP @24/16 Kg.

CORE WORK

• 1' Sit-Ups
• 1' Superman Hold
• 1' Star V-Ups

Circuit Training 07.07.2026

WARM UP
4 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
• 15 Plank to Push-Ups (Commandos)
• 20 Ground To Sky
• 25 Clapping Jacks

METCON
AMRAP 20' di:

• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• 15 Burpees
• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)

CORE WORK

• 100 Deadbugs
• 100 V Sit-Ups

Circuit Training 30.06.2026

WARM UP
4 giri di:

• 20 Air Squats
• 15 Rear Lunges
• 10 Inchworms
• 5 Sprawls

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)
AMRAP 25' di:

• 20 Pull-Ups
• 20 Reverse Burpees
• 20 Box Jumps @60/50 cm (24/21 in.)

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

• Superman Hold
• Double Unders

Circuit Training 24.06.2026

WARM UP
4 giri di:

• 10 Leg Raises
• 15 Shoulder Taps (Dx+Sx=1)
• 20 Mountain Climbers (Dx+Sx=1)

STRENGTH

• Hang Power Cleans: 3-3-3-3-3 70-75% 1RM (Pausa 90")

METCON
AMRAP 15' di:

• 10 Box Jumps Over @60/50 cm (24/21 in.)
• 10 V Sit-Ups
• 10 Clean & Presses @60/45 Kg. (135/100 lbs.)
• 10 Thrusters @60/45 Kg. (135/100 lbs.)
• 10 Double Unders (30 Single Unders)

CORE WORK

• 50 Flutter Kicks
• 50 Double Unders
• 50 Reverse Sit-Ups

Circuit Training 18.06.2026

WARM UP
3 giri di:

• 20 Shoulder Taps 
• 15 Flutter Kicks
• 10 Inchworms

METCON

HAPPY B.DAY SIMONA

2 giri (TIME CAP 25') di:

• 26 Air Squats
• 26 KB SDHP @24/16 Kg. (53/35 lbs.)
• 26 Toes To Bars
• 26 Push-Ups HR
• 26 Walking Lunges
• 26 (13 per braccio) KB Snatches @16/12 Kg. (35/26 lbs.)
• 26 V Sit-Ups

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

• Side Plank
• Superman

Circuit Training 16.06.2026

WARM UP
3 giri di:

• 10 Plank to Push-Ups (Commandos)
• 15 Mountain Climbers (Dx+Sx=1)
• 20 Leg Raises

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

• 15 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 15 Kettlebell One Arm Snatches (per braccio) @16/12 Kg.
• 15 Wall Balls Shots @10/6 Kg. (22/14 lbs.)
• 15 Kettlebell One Arm Renegade Rows (per braccio) @16/12 Kg.
• 15 Toes To Bars/30 V Sit-Ups

CORE WORK
3 giri di:

• 30" Double Unders
• 30" Superman Hold
• 30" Russian Twists
• 30" Crunches Completi

Circuit Training 11.06.2026

WARM UP
4 giri di:

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

METCON
AMRAP 18' di:

• 6 Hang Power Cleans @35/25 Kg.
• 12 KB American Swings @24/16 Kg. (53/35 lbs.)
• 18 Deadlifts @35/25 Kg.

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

• Scissors Kicks
• 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 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 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 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 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