Circuit Training 11.12.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 15 Hollow Kicks
  
• 25 Jumping Jacks
  

METCON

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

• 5 Push Presses @50/35 Kg. (110/80 lbs.)
• 10 Box Jumps @60/50 cm. (24/21 in.)
• 15 V Sit-Ups

CORE WORK

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

• V Sit-Ups
• Push-Ups

Circuit Training 10.12.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
4 giri di (TIME CAP 25'):

• 5 Thrusters @45/27,5 Kg. (100/60 lbs.)
• 10 Pull-Ups/15 Ring Rows
• 15 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 Sit-Ups
• 25 Push-Ups

CORE WORK

6 giri di:

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

Circuit Training 09.12.2025

WARM UP
3 giri di:

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

METCON
5 giri di (TIME CAP 20'):

• 5 Burpees
• 10 Affondi alternati con disco @20/15 Kg. (45/35 lbs.)
• 15 Toes To Bars
• 20 Push-Ups
• 25 Sit-Ups

CORE WORK
4 giri di:

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

Circuit Training 05.12.2025

WARM UP
3 giri di:

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

METCON
EMOM 21' (7 giri totali) di:

• Minuto 1: 12 Burpees
• Minuto 2: 15 Toes To Bars/30 V Sit-Ups
• Minuto 3: 25 KB SDHP @24/16 Kg. (53/35 lbs.)

CORE WORK
6 giri di:

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

Circuit Training 04.12.2025

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 02.12.2025

WARM UP
3 giri di:

• 15 Push-Ups
• 10 Shoulder Taps (Dx+Sx=1)
  
• 5 Sprawls
  

METCON
AMRAP 18' di:

• 6 Front Squats @40/25 Kg. (90/55 lbs.)
• 6 Burpees Over The Bars
• 6 Pull-Ups/12 Ring Rows
• 18 Double Unders (54 Singles)

CORE WORK

4 giri:

• 1' Crunches Completi
  
• 1' Plank Hold

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