Circuit Training 31.07.2025

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 15 Air Squats
  
• 20 Jumping Jacks
  

METCON

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

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

CORE WORK

6 giri di (30" lavoro - 15" pausa)

• Plank Hold
• Alt. Leg Raises

Circuit Training 26.06.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Sit-Ups
• 20 Clapping Jacks
  

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
AMRAP 18' di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 20 Toes To Bars
  
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 40 V Sit-Ups 
• 50 Double Unders (x3 Singles) 
• 40 Push-Ups HR 
• 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Burpees

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 04.06.2025

WARM UP
3 giri di:

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

METCON
TIME CAP 25'

• 100 Box Step Ups @60/50 cm. (24/20 in.)
• 100 KB Deadlifts @24/16 Kg. (53/35 lbs.)
• 100 Russian Twists (Dx+Sx=1)
• 100 Double Unders (x2 Singles)
• 50 Box Step Ups
• 50 KB Deadlifts
• 50 Russian Twists
• 50 Double Unders
• 25 Box Step Ups
• 25 KB Deadlifts
• 25 Russian Twists
• 25 Double Unders

CORE WORK

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

• Scissors Kicks
• Plank Hold

Circuit Training 21.01.2025

WARM UP
3 giri:

• 10 Shoulder Taps
  
• 20 Glute Bridges
  
• 30 Jumping Jacks
  

METCON
AMRAP 20' di:

• 40 Double Unders (100 Singles)
  
• 35 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 30 Sit-Ups
• 25 Push Presses @30/20 Kg. (65/45 lbs.) 
• 20 Push-Ups
• 15 Toes To Bars
• 10 Box Jump Overs @60/50 cm. (24/21 in.)
  
• 5 Reverse Burpees
  

CORE WORK

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

• Hollow Kicks
  
• Crossbody Toe Tounches

Circuit Training 20.01.2025

WARM UP
3 giri di:

• 5 Burpees
  
• 10 Air Squats
  
• 15 Russian Twists (Dx+Sx=1)
  

METCON
4 giri di (TIME CAP 20'):

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

POI (senza pausa)

• 50 Push-Ups
• 50 Air Squats su Medball
  
• 50 Sit-Ups
• 100 Double Unders (250 Singles)

CORE WORK

4 giri di:

• 1' Crunches
• 1' Leg Raises
  
• 1' Plank Hold

Circuit Training 10.12.2024

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 15 Air Squats
  
• 20 Jumping Jacks
  

METCON
TEAM WOD A (x2):
AMRAP 10' di:

• 30" Box Jumps @60/50 cm. (24/20 in.) (Partner A) 
• 30" Box Jumps @60/50 cm. (24/20 in.)  (Partner B)

Se non si ha un compagno si lavora per 30" e si riposa per i successivi 30".

TEAM WOD B (x2):

• 50 Ring Rows
• 100 Toes To Bars
• 150 Push-Ups HR
• 200 OH Affondi con disco @20/15 Kg. (45/33 lbs.)

 

CORE WORK

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

• Russian Twists
  
• Alt.Leg Raises

Circuit Training 05.12.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Air Squats
• 10 Sprawls

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)

• 50 Toes To Bars
• 100 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 150 KB SDHP @24/16 Kg. (53/35 lbs.)
• 200 Double Unders/Tuck Jumps

CORE WORK

3 giri di:

• 30 Crunches
• 30 Russian Twists (Dx+Sx=1)

Circuit Training 29.08.2024

WARM UP
3 giri di:

• 15 Mountain Climbers (Dx+Sx=1)
• 10 Hollow Kicks
• 5 Lunges (Dx+Sx=1) 

METCON
TIME CAP 16'

• 100 Double Unders (x3 Singles)
• 50 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 40 V Sit-Ups
• 30 Alt KB Snatches (15 per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Box Jumps Over @60/50 cm. (24/21 in.)
• 10 Burpee Toes To Bars

CORE WORK
5 giri di:

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

Circuit Training 15.07.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps (Dx+Sx=1)

METCON
3 giri (TIME CAP 20') di:

• 30 Double Unders (x3 Singles) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 40 Air Squats 
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 10 Toes To Bars
  
• 20 Push-Ups HR
  

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

Circuit Training 05.07.2024

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON

• 50 Box Jumps @60/50 cm. (24 / 20 in.) 
• 25 Toes To Bars
• 50 Wall Ball Shots @10/6 Kg. (22 /14 lbs.) 
• 25 Ring Dips 
• 50 Wall Ball Shots @10/6 Kg. (22 /14 lbs.) 
• 25 Toes To Bars
• 50 Box Jumps @60/50 cm. (24 / 20 in.)

CORE WORK

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

• Plank Jacks
  
• Side Plank Hold

Circuit Training 03.07.2024

WARM UP
4 giri di:

• 10 Crunches
  
• 15 Glute Bridges
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta):

• 66 Double Unders/Tuck Jumps
• 66 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 66 Push-Ups HR
• 66 V Sit-Ups
• 66 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 66 KB American Swings @24/16 Kg. (53/35 lbs.)
• 66 Box Jumps @60/50 cm. (24/21 in.)
• 66 Box Dips
• 66 Double Unders/Tuck Jumps

CORE WORK

3 giri di:

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

Circuit Training 26.06.2024

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Sit-Ups
• 20 Clapping Jacks
  

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
AMRAP 18' di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 20 Toes To Bars
  
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 40 V Sit-Ups 
• 50 Double Unders (x3 Singles) 
• 40 Push-Ups HR 
• 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Burpees

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 18.06.2024

WARM UP

4 giri:

• 20 Jumping Jacks
• 15 Mountain Climbers (Dx+Sx=1)
• 10 Russian Twists (Dx+Sx=1)

METCON

HAPPY B.DAY SIMONA

TIME CAP 25':

• 50 Air Squats
• 50 KB SDHP @24/16 Kg. (53/35 lbs.)
• 50 Toes To Bars
• 50 Push-Ups HR
• 50 Walking Lunges
• 50 (25 per braccio) KB Snatches @16/12 Kg. (35/26 lbs.)
• 50 V Sit-Ups

CORE WORK

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

• Plank Hold
  
• Pinguini

Circuit Training 11.06.2024

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta):

• 50 Burpees
• 50 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 50 Box Jumps @60/50 cm. (24/20 in.)
• 50 Toes To Bars (x2 V Sit-Ups)
• 50 KB SDHP @24/16 Kg. (53/35 lbs.)
• 50 Inverted Burpees
• 50 Affondi con disco @20/15 Kg. (44/33 lbs.) (Dx+Sx=1)
• 150 Double Unders (x2 Singles)

CORE WORK

• 1' Crunches
• 1' Plank Hold
• 1' Russian Twists
• 1' Hollow Hold
• 1' Alt. Leg Raise
• 1' Plank Hold
• 1' Crunches

Circuit Training 06.06.2024

WARM UP

3 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
• 10 Santana Push-Ups
• 20 Jumping Jacks

METCON
TEAM WOD (x2)
AMRAP 20' di:

• 10 Burpees 
• 20 Box Jumps @60/50 cm. (24/21 in.) 
• 30 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.) 
• 40 Sit-Ups 
• 50 Double Unders (150 Singles) 
• 40 Push-Ups HR
• 30 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 20 OH Lunges (per gamba) @20/15 Kg (45/33 lbs.) 
• 10 Pull-Ups

CORE WORK

• 75 Crunches Completi
• 75 Russian Twists (Dx+Sx=1)
• 2' Plank Hold

Circuit Training 27.05.2024

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Sit-Ups
  
• 20 Clapping Jacks
  

METCON

• 50 Box Jumps @60/50 cm. (24/21 in.)
  
• 50 Push-Ups HR
  
• 50 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 50 Jumping Lunges (Dx+Sx=1)
  
• 50 V Sit-Ups
  
• 50 KB One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 16.05.2024

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Sit-Ups
• 20 Clapping Jacks
  

METCON
TEAM WOD (x2)
AMRAP 18' di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 20 Toes To Bars
  
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 40 V Sit-Ups 
• 50 Double Unders (x3 Singles) 
• 40 Push-Ups HR 
• 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Burpees

CORE WORK

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

• Plank Hold
  
• Scissor Kicks

Circuit Training 19.09.2023

WARM UP
3 giri:

• 15 Mountain Climbers (Dx+Sx=1)
• 15 Russian Twists (Dx+Sx=1)
• 15 Air Squats

METCON
"HAPPY BIRTHDAY COACH"
TEAM WOD (x3)

• 57 Double Unders (x3 Singles)
• 57 KB American Swings @24/16 Kg. (53/35 lbs)
• 57 KB SDHP @24/16 Kg. (53/35 lbs)
• 57 Burpees
• 57 Med Ball Sit-Ups @15/10 Kg. (33/22 lbs.)
• 57 Affondi con disco @20/15 Kg. (45/33 lbs.) (Dx+Sx=1)
• 57 Tuck Jumps
  
• 57 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 57 Push-Ups HR

 

Circuit Training 27.07.2023

WARM UP
4 giri di:

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

METCON
TEAM WOD (TIME CAP 40′ – gli atleti si suddividono le ripetizioni)

• 120 Cal ASSAULT BIKE
• 100 Burpees
• 150 Push-Ups HR
• 400 Single Unders
  
• 200 Sit-Ups 
• 250 Air Squats
• 150 Cal ROW

CORE WORK
3 giri (40″ lavoro – 20″ pausa)

• Jumping Jacks
• Crunches
• Flutter Kicks

 

Circuit Training 13.07.2023

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 10 Push-Ups

METCON
3 giri (TIME CAP 20') di:

• 30 Double Unders (x3 singles) 
• 20 Push Presses @40/27,5 Kg. (90/60 lbs.)
  
• 40 Air Squats 
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 10 Toes To Bars
  
• 20 Push-Ups HR
  

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups