Circuit Training 02.11.2026

WARM UP
4 giri di:

• 45" Rear Lunges
• 45" Plank to Push-Ups (Commandos)
• 45" Ground To Sky

STRENGTH

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

METCON
"FRAN"
21-15-9 ripetizioni (TIME CAP 15') di:

ROSSO	GIALLO	VERDE
Pull-Ups Thrusters @42,5/30 Kg. (90/60 lbs.)	Banded Pull-Ups Thrusters @35/25 Kg. (75/55 lbs.)	Ring Rows Thrusters @30/20 Kg. (65/45 lbs.)

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

• Russian Twists
• Deadbugs

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 30.04.2025

WARM UP
3 giri di:

• 5 Tuck Jumps
• 10 Plank Jacks
  
• 15 Russian Twists (Dx+Sx=1)

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 25':

• 100 KB American Swings @24/16 Kg. (53/35 lbs.)
• 100 Toes To Bars
• 100 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 100 V Sit-Ups

COOL DOWN

ANNIE
50-40-30-20-10 ripetizioni di:

• Double Unders
• Sit-Ups

Circuit Training 23.01.2024

WARM UP
4 giri:

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

METCON
5 giri (TIME CAP 20') di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 10 Strict Pull-Ups 
• 10 Star V-Ups (Dx+Sx=1)
  
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 10 Toes To Bars
  

CORE WORK

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

• Jumping Jacks
  
• Sit-Ups

 

Circuit Training 22.09.2023

WARM UP
3 giri di:

• 15 Clapping Jacks
  
• 15 Russian Twists (Dx+Sx=1)
  
• 15 Air Squats

METCON
AMRAP 5' di:

• 5 Hang Power Cleans & Press @45/27,5 Kg. (100/60 lbs.)
• 12 Toes To Bars

3' RIPOSO POI

AMRAP 5' di:

• 5 Box Jumps Over @60/50 cm. (25/21 in.)
• 12 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  

CORE WORK
"ANNIE"

50-40-30-20-10 ripetizioni di:

• Double Unders (x3 Singles)
• Sit-Ups

 

Circuit Training 08.03.2022

WARM UP
3 giri di:

• 15 Clapping Jacks
  
• 15 Russian Twists (Dx+Sx=1)
  
• 15 Air Squats

SKILL

• 10' BANDED PULL-UPS
  

METCON
5 giri di (TIME CAP 20'):

• 10 Affondi con Bilanciere @40/27,5 Kg. (90/60 lbs.)
  
• 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• 20 Push-Ups
  
• 25 Sit-Ups

CORE WORK
"ANNIE"

50-40-30-20-10 ripetizioni di:

• Double Unders (x3 Singles)
• Sit-Ups

 

Circuit Training 24.09.2021

WARM UP
3 giri di:

• 15 Clapping Jacks
  
• 15 Russian Twists (Dx+Sx=1)
  
• 15 Air Squats

METCON
AMRAP 5' di:

• 5 Hang Power Cleans & Press @45/27,5 Kg. (100/60 lbs.)
• 12 Toes To Bars

3' RIPOSO POI

AMRAP 5' di:

• 5 Box Jumps Over @60/50 cm. (24/20 in.)
• 12 Wall Ball Shots @9/6 Kg. (20/14 lbs.)

CORE WORK
"ANNIE"

50-40-30-20-10 ripetizioni di:

• Double Unders (x3 Singles)
• Sit-Ups

 

Circuit Training 22.05.2021

WARM UP
4 giri di:

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

METCON
6 giri di (TIME CAP 18'):

• 5 KB One Arm Floor Presses (per braccio)
  
• 10 KB Z Presses a 2 braccia
  
• 15 KB Goblet Squats
• 20 V Sit-Ups

CORE WORK

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

• Jumping Jacks
  
• Sit-Ups

 

Cross Training Day 04-11-2020

WARM UP
3 giri di:

• 10 Alzate Frontali con elastico
• 10 Biceps Curls con elastico
• 10 Jump Squats
• 10 Crunches Completi

METCON
LADDER 10-1 di (TIME CAP 15'):

• KB American Swings
• KB Goblet Squats
• Burpees
• V Sit-Ups

CORE WORK

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

• Mountain Climbers (Dx+Sx=1)
• Sit-Ups

Cross Training Day 17-10-2020

WARM UP

3 giri di:

• 10 Plank To Push-Ups
• 20 Glute Bridges
• 30 Jumping Jacks

STRENGHT

• 5-5-3-3-1-1 DEADLIFTS

METCON

"CINDY"
AMRAP 20':

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

CORE WORK

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

• Russian Twists con disco @10/5 Kg. (22/11 lbs.)

Cross Training Day 14-07-2020

WARM UP
3 giri

• 10 OH Squats con bastone
• 10 Flutter Kicks
• 10 Mountain Climbers (Dx+SX=1)

STRENGHT

• 5x5 DEADLIFTS

METCON
5 giri di:

• 10 Deadlifts @100/60 Kg. (225/135 lbs.)
• 15 Wall Ball Shots @9/6 Kg. (20/14 lbs.)
• 20 Push-Ups

CORE WORK

"ANNIE"
50-40-30-20-10 ripetizioni di:

• Double Unders
• Sit-Ups

Cross Training Day 19-11-2019

METCON
"LINDA"
10-9-8-7-6-5-4-3-2-1 ripetizioni di:

• Deadlifts @1.5 BW
• Bench Presses @BW
• Cleans @0.75 BW

Cross Training Day 20-09-2019

METCON
TEAM WOD (x 2)
HAPPY B.DAY COACH
53 giri di: (TIME CAP 35')

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

CORE WORK

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

• Crunches

Cross Training Day 19-09-2019

METCON
TEAM WOD (x 2-3)
HAPPY B.DAY COACH
53 giri di: (TIME CAP 35')

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

CORE WORK

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

• Crunches

Cross Training Day 30-08-2019

SKILL

• 15' PRATICA SBARRA (Muscle-Ups, Pull-Ups. Kipping Pull-Ups)

METCON
AMRAP 15' di:

• 3 Power Cleans @50/35 Kg. (110/80 lbs.)
• 6 Front Squats @50/35 Kg. (110/80 lbs.)
• 9 Deadlifts @50/35 Kg. (110/80 lbs.)

COOL DOWN

ANNIE
50-40-30-20-10 ripetizioni di:

• Double Unders
• Sit-Ups

Cross Training Day 11-07-2019

METCON
6 giri di: (30" Work-30" Rest - TIME CAP 20')

• 10 Wall Ball Shots @9 Kg. (20lbs.)
• 10 KB American Swings @16 Kg. (35 lbs.)
• 10 V Sit-Ups
• 10 Burpees su disco @20 Kg. (45 lbs.)

COOL DOWN

ANNIE
50-40-30-20-10 ripetizioni di:

• Double Unders
• Sit-Ups

Cross Training Day 04-05-2019

SKILL

• HANDSTAND PUSH-UPS

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 25':

• 100 KB American Swings @24/16 Kg. (53/35 lbs.)
• 100 Toes To Bars
• 100 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 100 V Sit-Ups

COOL DOWN

ANNIE
50-40-30-20-10 ripetizioni di:

• Double Unders
• Sit-Ups

Cross Training Day 30-01-2019

STRENGHT

• 10x10 DEADLIFTS (riposo 2')
  

METCON

WOD "FRAN"
21-15-9 ripetizioni di:

• Thrusters @42,5/30 Kg. (95/65 lbs.)
• Pull-Ups

CORE WORK

3 rounds of:

• 30 Crunches
• 30 Supermans
• 30 Double Unders

Cross Training Day 23-07-2018

WOD "BARBARA":
5 giri di (3' di pausa tra un round e l'altro):

• 20 Pull-Ups
• 30 Push-Ups
• 40 Sit-Ups
• 50 Air Squats

Cross Training Day 10-04-2018

TECNICA
30' di:

• Snatch

WOD "FRAN"
21-15-9 ripetizioni di:

• Thrusters @40/27,5 Kg.
• Pull-Ups