Circuit Training 12.09.2025

WARM UP
3 giri di (1' riposo):

• 10 Power Cleans @20/15 Kg. (35/25 lbs.)
  
• 10 Shoulder Press
  
• 10 Front Squats

METCON
TEAM WOD (x2)
EMOM 24' di:

• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 10 Ball Slams @15/10 Kg. (35/25 lbs.)
  

Uno esegue nel minuto gli esercizi mentre l'altro rimane in posizione di plank per il tempo occorrente, al minuto successivo si cambiano i ruoli.

 

CORE WORK

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

• Sit-Ups
• Mountain Climbers

Circuit Training 11.09.2025

WARM UP
4 giri di:

• 15 Jumping Jacks
• 10 Russian Twists
• 5 Sprawls

METCON
TEAM WOD (x2, gli atleti si alternano negli esercizi)
AMRAP 18':

• 5 Thrusters @45/30 Kg. (100/65 lbs.)
• 10 Pull-Ups
• 15 Toes To Bars
• 20 KB SDHP @32/24 Kg. (70/53 lbs.)
• 25 Double Unders (75 Singles)

CORE WORK

4 giri di (40" ON - 20" OFF):

• Crunches
• Plank Hold

Circuit Training 09.09.2025

WARM UP
3 giri di:

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

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
50-30-10 ripetizioni di (TIME CAP 20'):

• Hang Power Clean & Presses @40/25 Kg. (90/55 lbs.)
• Burpees
• Sit-ups
• Push-ups

CORE WORK:

4 giri di:

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

Circuit Training 08.09.2025

WARM UP

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

• Air Thrusters
  
• Plank Jacks

 

METCON
TEAM WOD (x2, gli atleti si alternano gli esercizi))
AMRAP 20':

• 5 Thrusters @40/27,5 Kg. (90/60 lbs.)
  
• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 15 KB SDHP @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups 
• 25 Double Unders (x3 Singles)

 

CORE WORK

4 giri:

• 20 Alt. Rear Lunges
  
• 15 Penguins
  
• 10 Superman

Circuit Training 02.09.2025

WARM UP
3 giri:

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

METCON

TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio)
AMRAP 20' di:

• 5 Inverted Burpees
• 10 Toes To Bars (x2 Knees To Chests)
• 15 Box Jumps @60/50 cm. (24/20 in.)

CORE WORK

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

• Hollow Kicks
  
• Crossbody Toe Touches

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 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 30.07.2025

WARM UP

6 giri di:

• 30 Jumping Jacks
• 15 Leg Raises

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 18' di:

• 15 V Sit-Ups
• 12 KB SDHP @24/16 Kg. (53/35 lbs.)
• 9 Squat Cleans @40/27,5 Kg. (90/60 lbs.)

CORE WORK

TABATA (20" ON - 10" OFF x8 giri):

• Plank Hold
• Sit-Ups

Circuit Training 29.07.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
TEAM WOD (team da 2, ci si alterna negli esercizi, lavorando un atleta per volta)
AMRAP 20'

• 5 Pull-Ups/10 Ring Rows
• 10 Inverted Burpees
• 15 Jumping Lunges (Dx+Sx=1)
• 20 Hollow Kicks
• 25 Push-Ups

CORE WORK

6 giri di:

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

Circuit Training 28.07.2025

WARM UP
3 giri di:

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

METCON
TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
AMRAP 20' di:

• 10 Burpee Box Jumps @60/50 cm. (24/21 in.)
• 20 KB American Swings @24/16 Kg. (53/35 lbs,)
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 40 Sit-Ups
• 50 Double Unders

CORE WORK
6 giri di:

• 30" Crunches
  
• 30" Scissor Kicks
  
• 30" 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 21.07.2025

WARM UP
3 giri di:

• 5 Inchworms
  
• 10 Affondi Alternati
• 15 Glute Bridges

METCON
TEAM WOD (team da 2, gli atleti alternano nelle ripetizioni)
AMRAP 20' di:

• 80 Double Unders (200 Singles)
  
• 70 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 60 Sit-Ups
• 50 Push Presses @30/20 Kg. (65/45 lbs.) 
• 40 Push-Ups
• 30 Toes To Bars
• 20 Box Jump Overs @60/50 cm. (24/21 in.)
  
• 10 Reverse Burpees
  

CORE WORK

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

• Hollow Kicks
  
• Crossbody Toe Tounches

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 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 17.06.2025

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):

• Push-Ups
• Crunches
• Jumping Jacks

METCON
TEAM WOD (TIME CAP 25')
AMRAP 20' di:

• 10 Clean & Presses @40/25 Kg. (90/55 lbs.)
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 KB Walking Lunges (10 per gamba) @16/12 Kg. (35/26 lbs.)
• 15 V Sit-Ups
• 10 Burpees OTB

CORE WORK

3 giri di:

• 5 Strict Toes To Bars
• 10 Russian Twists (Dx+Sx=1)
• 15 Hollow Kicks

Circuit Training 26.05.2025

WARM UP
4 giri:

• 5 Sprawls
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON

TEAM WOD (gli atleti devono fare 1 giro a testa entro 2 minuti)

15 giri di:

• 5 Toes To Bars (SUB 10 V Sit-Ups)
• 10 Push-Ups HR
  
• 15 Air Squats

CORE WORK

• 30 V Sit-Ups
• 30 Crunches
• 30 Double Unders

Circuit Training 12.05.2025

WARM UP
3 giri (20" lavoro - 10" pausa - 2 intervalli per esercizio):

• Push-Ups
• Crunches
• Jumping Jacks

METCON
TEAM WOD (TIME CAP 25')
10 Giri totali (5 per atleta, alternandosi nei giri completi)

• 20 Burpees
• 20 V Sit-Ups
• 50 Double Unders (x2 Singles)

CORE WORK

3 giri di:

• 5 Strict Toes To Bars
• 10 Russian Twists (Dx+Sx=1)
• 15 Hollow Kicks

Circuit Training 05.05.2025

WARM UP
3 giri:

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

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

• 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/15 Singles (+5/15 rip.)

CORE WORK

4 giri:

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

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 16.04.2025

WARM UP
4 giri di:

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

METCON
"HAPPY B.DAY BEA"
TEAM WOD (x2)
AMRAP 21' di:

• 21 Toes To Bars (x2 V Sit-Ups)
• 21 Burpees
• 21 Pull-Ups/Ring Rows
• 21 Ball Slams @15/10 Kg. (33/22 lbs.)

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

• Crunches
• Plank Hold