WEIGHTLIFTING/STRENGTH WORKOUT WEEK 20 | 2022
>MONDAY 16/05 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION 3s: Snatch Btk no feet (@40-50%) 1s: Snatch Btk con fermo sopra il ginocchio + Snatch Btk (@60%) 2s: Snatch Btk con fermo sopra il ginocchio +
WORKOUT CF/ED/GIRL & ROWER WEEK 20 | 2022
>MONDAY 16/05 CF CLASS PARTNER WOD – COMPLETE FOR TIME (45’)100 WALL BALL80 CAL ROW60 TOES TO BAR/KTC/80 SIT UP40 SHOULDER TO OVERHEAD20 BB SQUAT CLEAN/FRONT SQUAT10 BB SNATCH/OVERHEAD20 HAND STAND PUSH UP/PUSH UP40 BURPEES OVER60 PULL UPS/RING ROW80 CAL ROW100 WALL
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 19 | 2022
>MONDAY 09/05 WEIGHTLIFTING CLASS 5’ Warm up and Mobility PRIMARY WEIGHTLIFTING SESSION 3s: Snatch Btk no feet (@40-50%) 1s: Snatch Btk con fermo sopra il ginocchio + Snatch Btk (@60%)2s: Snatch Btk con fermo sopra il ginocchio + Snatch Btk (@70%)
WORKOUT CF/ED/GIRL & ROWER WEEK 19 | 2022
>MONDAY 09/05 CF CLASS PARTNER WOD A: DA 0 A 12:00 (i go you go)3 Burpees Bar Target6 Toes To Bar 9 Air Squat B: DA 15:00 A 27:00 (i go you go)3 Bar Mu/ Pull ups X36 Db Snatches9 Box Jumps over C: Da
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 18 | 2022
>MONDAY 02/05 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 3s: Snatch Btk no feet (@40-50%)• 1s: Snatch Btk con fermo sopra il ginocchio + Snatch Btk (@60%)• 2s: Snatch Btk con fermo sopra il ginocchio + Snatch Btk (@70%)•
WORKOUT CF/ED/GIRL & ROWER WEEK 18 | 2022
>MONDAY 02/05 CF CLASS PARTNER WOD FROM 0:00 TO 10:00 – COMPLETE FOR TIME:500/400 M ROW30 SYNCHRO A.SWING500/400 M ROW20 SYNCHRO GOBLET SQUAT500/400 M ROW10 SYNCHRO BUPEES BROAD JUMP FROM 12:00 TO 22:00 – COMPLETE FOR TIME: 20 PULL UPS/30 RING ROW30 SYNCHRO
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 17 | 2022
>MONDAY 25/04 WEIGHTLIFTING CLASS 5’ Warm up and Mobility PRIMARY WEIGHTLIFTING SESSION 2s: 3 High Hang Snatch 2s: 2 Snatch Btk con fermo sopra il ginocchio (@60%)2s: 2 Snatch Btk con fermo sopra il ginocchio (@70%) 2s: 2 Snatch Btk con
WORKOUT CF/ED/GIRL & ROWER WEEK 17 | 2022
>MONDAY 25/04 CF CLASS WARM UP GENERALE E RIPASSO BACK SQUAT 10’ EVERY 3’ X 15’ (5 SETS)BACK SQUAT 5-5-5-5-5 con fermo 2”DOUBLE DB SHOULDERS PRESS 10 reps PARTNER WOD (I go u go) 18’ AMRAP6 BURPEES BAR TARGET7 TOES TO BAR8 DOUBLE DB
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 16 | 2022
>MONDAY 18/04 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 2s: 1 Hang Pull + 2 Hang Snatch (@50%)• 2s: 1 Hang Pull + 2 Hang Snatch (@60%)• 2s: Hang Pull + Hang Snatch (@70%)• 2s: Hang Pull + Hang
WORKOUT CF/ED/GIRL & ROWER WEEK 16 | 2022
>MONDAY 18/04 CF CLASS 10’ WU GYMNASTIC STRENGTH PARTE A) EMOM 12’: 5 RING DIP/8 DIP BOX7 AUSTRALIAN PULL UP20” HAND STAND HOLD/ 20” TENUTA VERTICALE 3 APPOGGI5 STRICT HSPU/ 5 PIKE PUSH UPS FEET ON BOX PARTE B) EVERY 3’ X 18’: 400 M RUN + 4
