WEIGHTLIFTING/STRENGTH WORKOUT WEEK 39 | 2020
>MONDAY 28/09 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica Snatch PRIMARY WEIGHTLIFTING SESSION - Every 2’:4 sets: 3 Hip snatch (@40-60%)4 sets: 1 Slow pull + 2 Snatch below the knee (@70%)4 sets: 1 Snatch + 1 Snatch below the
WORKOUT CF/ED WEEK 39 | 2020
>MONDAY 28/09 CROSSFIT CLASS PARTE A: WARM UP PUSH PRESS 5’ FITNESS Every 3’ x 15’6 x Barbell military press20-30” hollow hold PERFORMANCE Every 3’ x 15’Take 5 sets to find 1RM Push Press PARTE B: FITNESS: Partner wod 3 rounds for time – 18’ time
GYMNASTIC WORKOUT WEEK 39 | 2020
>TUESDAY 29/09 WARM UP E TECNICA STRICT RING MUSCLE UPS 3 SETS: 6 oscillazioni corte 4 SETS: 6 entrate anelli bassi ginocchia in appoggio 4 SETS:4 entrate anelli bassi con elastico sotto il sedere 3 SETS: 2 strict rmu elastico sotto i
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 38 | 2020
>MONDAY 21/09 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica Snatch PRIMARY WEIGHTLIFTING SESSION - Every 2’:2 sets: 3 High Pull BTK + 3 No feet Snatch BTK (empty barbell)3 sets: 2 Paused Snatch Pull + 2 Snatch Below
gymnastic workout week 38 | 2020
>TUESDAY 22/09 HANDSTAND HOLD 10’ Warm Up Specifico 3 SETS- every 2’: Gruppo A: 10-15” Handstand hold face to wall Gruppo B: 20” Handstand position a terra 3-4 SETS: Da posizione di back to wall: rilasso e attivo spalle-core-glutei – 5-6 reps
WORKOUT CF/ED WEEK 38 | 2020
>MONDAY 21/09 CROSSFIT CLASS PARTE A FITNESS & PERFORMANCE WODDONE FROM 0:00 TO 10:00 COMPLETE 4 ROUNDS 15 DOUBLE DB SQUAT 12 PUSH PRESS 9 HOLLOW ROCKS FROM 10:00 TO 20:00 10’ AMRAP 8 THRUSTERS 10 BURPEES DB FACING 12
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 37 | 2020
>MONDAY 14/09 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica Snatch PRIMARY WEIGHTLIFTING SESSION - Every 2’:2 sets: 3 High Pull BTK + 3 No feet Snatch BTK (empty barbell)3 sets: 2 Pull Below the Knee + 2 Snatch Below
GYMNASTIC WORKOUT WEEK 37 | 2020
>TUESDAY 15/09 GYMNASTIC CLASS RING MUSCLE UP 10’ Warm Up Specifico 2-3 SETS:Piedi su box: sollevamento bacino agli anelli bassi – 5 reps 2-3 SETS: Piedi su box: sollevamento bacino più entrata – 3-4 reps 2-3 SETS: Piedi su box: dip con oscillazione
WORKOUT CF/ED WEEK 37 | 2020
>MONDAY 14/09 CROSSFIT CLASS TECNICA TOES TO BAR 10’ PARTE A: FITNESS - E2MOM 12’ 6-10 knees to elbows (kipping)6-10 deficit push ups PARTE A: PERFORMANCE - E2MOM 12’ 6-10 toes to bar tecnici (gambe tese)6-10 kipping handstand push ups PARTE B: FITNESS: 6 rounds for time 20 double
GYMNASTIC WORKOUT WEEK 36 | 2020
>TUESDAY 08/09 HANDSTAND HOLD 10’ Warm Up Specifico 4 SETS- every 2’: Gruppo A: 10-15” Handstand hold face to wall Gruppo B: 20” Handstand position a terra 3 SETS: Da posizione di back to wall: rilasso e attivo spalle-core-glutei – 5-6 reps
