Circuit Training 03.09.2025

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON

6 giri (TIME CAP 25') di:

• 5 Burpees 
• 10 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 15 Ball Slams @15/10 Kg. (33/22 lbs.) 
• 20 V Sit-Ups 
• 25 Double Unders (x3 Singles)

CORE WORK

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

• Crunches
  
• Mountain Climbers

Circuit Training 01.09.2025

WARM UP
3 giri di:

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

METCON
TEAM WOD
6 giri di (TIME CAP 20'):

• 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 20 Pull-Ups
• 30 Push-Ups
• 40 Double Unders (x3 Singles)/Tuck Jumps

Gli atleti si suddividono come vogliono le ripetizioni, lavora però uno alla volta.

CORE WORK

4 giri di:

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

Circuit Training 24.07.2025

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Affondi Alternati
• 15 Glute Bridges

METCON
TEAM WOD (team da 2, gli atleti si alternano a metà delle ripetizioni previste)
20-18-16-14-12-10-8-6-4 ripetizioni di:

• Front Squats
  
• KB American Swings
  
• Lateral Burpees Over The Bar

BILANCIERE: RX'D @45/30 Kg. SCALED @40/25 Kg.
KETTLEBELL: RX'D @24/16 Kg. SCALED @16/12 Kg.

 

CORE WORK

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

• Crunches Completi
  
• Pinguini

Circuit Training 23.07.2025

WARM UP
4 giri di:

• 10 Plank Jacks
  
• 10 Push-Ups
• 10 Alt. Leg Raises
  

METCON
6 giri di (TIME CAP 25'):

• 50 Double Unders (150 Singles)
• 25 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 10 Pull-Ups/20 Ring Rows

CORE WORK

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

• V Sit-Ups
  
• Hollow Hold

Circuit Training 17.07.2025

WARM UP
3 giri di:

• 10 KB American Swings @16/12 Kg. (35/26 lbs.)
• 10 Sit-Ups
• 10 Plank To Push-Ups
  

METCON
5 giri (TIME CAP 25') di:

• 6 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 12 Toes To Bars
• 18 Push-Ups HR
• 24 Double Unders (x3 Singles)/Tuck Jumps

CORE WORK

5 giri di:

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

Circuit Training 16.07.2025

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 15 Glute Bridges
  
• 10 Push-Ups
  

METCON
5 giri (TIME CAP 20') di:

• 20 KB American Swings  @24/16 Kg. (53/35 lbs.)
• 20 Burpees
• 20 Sit-Ups

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

• Crunches
• Reverse Crunches

Circuit Training 15.07.2025

WARM UP
3 giri di:

• 5 Roll-Ups
  
• 9 Push-Ups
  
• 15 Clapping Jacks
  

METCON
ORE 13.00
4 giri (TIME CAP 20') di:

• 6 Box Jumps Over @60/50 cm. (24/21 in.)
• 12 KB American Swings  @24/16 Kg. (53/35 lbs.)
• 18 Push-Ups HR
• 24 V Sit-Ups
• 30 Double Unders (x3 Singles)/Tuck Jumps

ORE 19.30
TEAM WOD (x2)
6 giri (TIME CAP 20') di:

• 6 Box Jumps Over @60/50 cm. (24/21 in.)
• 12 KB American Swings  @24/16 Kg. (53/35 lbs.)
• 18 Push-Ups HR
• 24 V Sit-Ups
• 30 Double Unders (x3 Singles)/Tuck Jumps

CORE WORK

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

• Hollow Hold
• Penguins

Circuit Training 14.07.2025

WARM UP
3 giri di:

• 15 Plank Jacks
• 15 Russian Twists (Dx+Sx=1)
  
• 15 Shoulder Taps (Dx+Sx=1)

METCON
4 giri (TIME CAP 20') di:

• 10 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Push-Ups HR 
• 20 OH Alt. Lunges con disco @20/15 Kg. (45/33 lbs.)
• 25 KB American Swings @16/12 Kg. (35/26 lbs.)

Poi (NO REST)

25-20-15-10-5 ripetizioni:

• Double Unders (x2 Singles)
• V Sit-Ups

CORE WORK

3 giri (NO REST) di:

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

Circuit Training 10.07.2025

WARM UP
4 giri di:

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

METCON
5 giri (TIME CAP 20') di:

• 5 Front Squats @50/30 Kg. (110/65 lb.)
• 10 Toes To Bars
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 Push-Ups HR
• 25 Sit-Ups

CORE WORK

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

• Russian Twists
  
• Plank Hold

Circuit Training 09.07.2025

WARM UP
4 giri di:

• 5 Push-Ups
• 10 Affondi Alternati
  
• 15 Glute Bridges
  

METCON
4 giri (TIME CAP 20') di:

• 10 Burpees 
• 20 Push-Ups HR
• 30 Sit-Ups 
• 40 Air Squats 
• 50 Double Unders (x3 Singles)

 

CORE WORK

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

• Crunches Completi
  
• Russian Twists

Circuit Training 01.07.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
4 giri (TIME CAP 20') di:

• 10 Hang Power Cleans @40/30 Kg. (90/65 lbs.)
• 15 Push-Ups
• 20 KB SDHP  @24/16 Kg. (53/35 lbs.)
• 25 V Sit-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

6 giri di:

• 30" Flutter Kicks
  
• 30" Crunches Completi
  
• 30" Plank Hold

Circuit Training 23.06.2025

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 20'):

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 (per braccio) KB Snatches @16/12 Kg. (35/26 lbs.)
• 20 Push-Ups HR
• 20 Med Ball Sit-Ups @10/6 Kg. (22/14 lbs.)

CORE WORK
4 giri di:

• 45" Plank Hold
  
• 45" Star V-Ups
• 45" Air Squats

Circuit Training 18.06.2025

WARM UP
3 giri di:

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

 
METCON
5 giri di (TIME CAP 20'):

• 20 KB SDHP @24/16 Kg. (53/35 lbs.)  
• 15 Push-Ups
• 10 Front Squats @45/30 Kg. (100/65 lbs.)
• 15 V Sit-Ups
• 20 Double Unders (x3 Singles)

 
CORE WORK
4 giri di:

• 45" Plank Hold
  
• 45" Russian Twists
• 45" Squat Jumps

Circuit Training 06.06.2025

WARM UP
4 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
• 10 Shoulder Taps
• 10 Air Thrusters

METCON
4 giri di (TIME CAP 16'):

• 10 KB RIGHT Arm Snatches@16/12 Kg. (53/35 lbs.)
• 10 Burpees
• 10 KB LEFT Arm Snatches@16/12 Kg. (53/35 lbs.)
• 30 Sit-Ups 
• 30 Air Squats

CORE WORK
3 giri di:

• 45" Crunches
• 45" Plank Hold
• 30" Double Unders

Circuit Training 03.06.2025

WARM UP
3 giri di:

• 20 Jumping Jacks
• 15 Crunches
• 10 Push-Ups

METCON
5 giri di (TIME CAP 20'):

• 10 Toes To Bars
• 15 Wall Ball Shots @10/6 kg. (22/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders

CORE WORK
4 giri di:

• 45" Crunches
• 45" Reverse Crunches
• 30" Plank Hold

Circuit Training 30.05.2025

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 28.05.2025

WARM UP
3 giri di:

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

METCON
4 giri di (TIME CAP 30' - 2' riposo per giro):

• 50 Double Unders (x2 Singles)
• 30 Sit-Ups
• 30 Walking Lunges
  
• 20 Push-Ups
• 10 KB One Arm Bent Over Rows 24/16 Kg. (53/35 lbs.) (per braccio)

CORE WORK

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

• Plank Hold
• Reverse Plank Hold

Circuit Training 23.05.2025

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/60 Single Unders

CORE WORK
5 giri (30" ON - 30" OFF)

• Plank Hold
• Hollow Hold

Circuit Training 22.05.2025

WARM UP
4 giri di:

• 10 Air Squats
• 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.)
• Push-Ups HR
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

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

• Hollow Hold
• Crunches

Circuit Training 20.05.2025

WARM UP
3 giri:

• 25 Jumping Jacks
• 15 Air Thrusters
• 5 Burpees

METCON
4 giri (TIME CAP 25') di:

• 10 KB American Swings 24/16 Kg (53/35 lbs.) 
• 10 Pull-Ups 
• 10 Hang Power Cleans 40/25 Kg. (90/55 lbs.) 
• 10 Toes To Bars

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups