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 07.05.2026

WARM UP
3 giri:

• 20 Plank Jacks
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 Sit-Ups
  

METCON
AMRAP 15':

• 1 Front Squats @50/30 Kg. (110/65 lbs.) (+1 rip. per ogni giro completato)
• 2 KB American Swings @24/16 Kg. (53/35 lbs.) (+2 rip.)
• 3 Push-Ups HR (+3 rip.)
• 4 Sit-Ups (+4 rip.)
• 5 Double Unders (+5 rip.)

CORE WORK

4 giri:

• 45" Plank Hold
  
• 45" Russian Twists
  
• 45" Air Squats

Circuit Training 16.04.2026

WARM UP
3 giri di:

• 10 Ground To The Sky
  
• 15 Superman
• 20 Crunches

METCON
"HAPPY B.DAY BEA"
TIME CAP 20'
22-20-18-16-14-12-10-8-6-4-2 ripetizioni di:

• Burpees
• V Sit-Ups
• KB SDHP @16/12 Kg. (35/26 lbs.) (per braccio)
  

CORE WORK

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

• Hollow Hold
• Russian Twists

Circuit Training 13.04.2026

WARM UP
3 giri:

• 4 Inchworms
• 8 Roll-Ups
  
• 12 Russian Twists (Dx+Sx=1)

METCON
5 giri di (TIME CAP 20'):

• 30 Sit-Ups
  
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• LADDER 3-6-9-12-15 Jumping Lunges (Dx+Sx=1)

CORE WORK

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

• V Sit-Ups
  
• Superman

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 09.04.2026

WARM UP
3 giri di:

• 5 Sprawls
• 15 Hollow Kicks
• 25 Lateral Hops

METCON
TIME CAP 20':

• LADDER 10-1 One Arm KB Snatches (per braccio) @16/12 Kg. (35/26 lbs.)
  
• LADDER 1-10 Pull-Ups/Ring Rows(x2)
  
• 10 Sit-Ups

CORE WORK

6 giri (30" ON - 15" OFF) di:

• Plank Hold
• Alt. Leg Raises

Circuit Training 31.03.2026

WARM UP
3 giri di:

• 15 Air Squats
  
• 15 Leg Raises
  
• 15 Shoulder Taps
  

METCON
AMRAP 18' di:

• 1 KB Sumo Deadlift High Pull @24/16 Kg. (53/35 lbs.)
• 1 Burpee 
• 1 KB American Swing @24/16 Kg. (53/35 lbs.)

a ogni giro aggiungere una ripetizione per esercizio.

CORE WORK
4 giri di (45" ON - 15" OFF):

• Plank Hold
• Crunches
• Double Unders

Circuit Training 24.03.2026

WARM UP
4 giri di:

• 10 Air Squats
• 10 Affondi Laterali Alternati
• 10 Superman
• 10 Mountain Climbers (Dx+Sx=1)
  

METCON
50-40-30-20-10 ripetizioni di:

• Alt. OH Lunges con disco @20/15 Kg. (45/33 lbs.)
• KB SDHP @24/16 Kg. (53/35 lbs.)
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

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

• Hollow Hold
• Crunches

Circuit Training 20.03.2026

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
18-12-6-12-18 ripetizioni di (TIME CAP 20'):

• DB Push Presses @12/8 Kg. (26/18 lbs.)
  
• Burpees
• Sit-Ups
• DB Alt. Lunges @12/8 Kg. (26/18 lbs.)

CORE WORK

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

• Alt. Star Sit-Ups
  
• Mountain Climbers

Circuit Training 04.03.2026

WARM UP
4 giri:

• 5 Sprawls
• 10 Plank To Push-Ups
  
• 15 Russian Twists (Dx+Sx=1)
  

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

• OH Lunges con disco @15/10 Kg. (33/22 lbs.)
• Push-Ups HR
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

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

• Crunches Completi
  
• Leg Raises

Circuit Training 02.03.2026

WARM UP
3 giri di:

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

METCON

21-15-9-15-21 ripetizioni di (TIME CAP 20'):

• Squat Cleans @40/25 Kg. (90/55 lbs.)
• V Sit-Ups

CORE WORK:

4 giri di:

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

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 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 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 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 28.01.2026

WARM UP
3 giri di:

• 30" Rope Jumps
  
• 30" Shoulder Taps
• 30" Plank Hold

METCON

WOD "BLACKJACK" (TIME CAP 25')

• LADDER 20-1 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• LADDER 1-20 Toes To Bars

CORE WORK

5 giri di (30" lavoro-30" riposo):

• Hollow Kicks

Circuit Training 19.12.2025

WARM UP

3 giri:

• 5 Inchworms
• 10 Shoulder Taps (Dx+Sx=1)
  
• 15 Jump Squats
  

METCON

LADDER 10-1 rep. di (TIME CAP 20'):

• Deadlifts @100/70 Kg. (255/155 lbs.)
• Jumping Lunges (Dx+Sx=1)
• Toes To Bars

CORE WORK

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

• Skip
  
• Leg Raises

Circuit Training 01.12.2025

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Flutter Kicks
  
• 15 Air Squats
  

METCON

4 giri di (TIME CAP 20'):

• 5 Power Cleans @50/30 Kg. (110/65 lbs.)
• LADDER 5-20 Toes To Bars
• LADDER 10-40 Push-Ups
• LADDER 20-80 Double Unders (x3 Singles)

CORE WORK
6 giri di:

• 30" Crunches
  
• 30" Scissor Kicks
  
• 30" Plank Hold