WEIGHTLIFTING/STRENGTH WORKOUT WEEK 49 | 2023
>MONDAY 04/12 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION 3s: 3 Hip Snatch (FERMO IN RICEZIONE - @50%)4s: 2 Hang Snatch + Overhead Squat (@70-75%) B - SECONDARY WEIGHTLIFTING SESSION 3s: 3x (Power Clean + Push Press)
WORKOUT CF/ED/GIRL/HYROX WEEK 49 | 2023
>MONDAY 04/12 CF CLASS Wu: 3 ROUNDS OF (INCRESE WEIGHT)40” SU’S8 ROMANIAN DEADLIFT6 PIKE PUSH UPS PARTE A) EVERY 3’ X 12’8 – 8 – 6 – 6 DEADLIFT8 – 8 – 10 – 10 MILITARY PRESS MANUBRI PARTE B) COMPLETE FOR TIME30
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 48 | 2023
>MONDAY 27/11 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION 3s: 3 Hip Snatch (FERMO IN RICEZIONE - @50%) 4s: 2 Hang Snatch + Overhead Squat (@70-75%) B - SECONDARY WEIGHTLIFTING SESSION 4s: 2x (Power
WORKOUT CF/ED/GIRL/HYROX WEEK 48 | 2023
>MONDAY 27/11 CF CLASS Wu: 2 ROUNDS OF40 LATERAL HOPS (BB)10 BB THURSTER PARTE A) EVERY 90” x 6’TO FIND 2 RM PUSH PRESS 2’REST, THEN…EMOM 4’ 2 REPS @80%2RM PARTE B) FROM 0:00 to 1:30 PERFORME MAX REPS STRICT PULL UPS UBFROM
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 47 | 2023
>monday 20/11 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION 3s: 3 Hip Snatch (@50%) 3s: 2 Hang Snatch + Overhead Squat (@70-75%) B - SECONDARY WEIGHTLIFTING SESSION 4s: 2x(Power Clean + Push Press) (@70%)
WORKOUT CF/ED/GIRL/HYROX WEEK 47 | 2023
>MONDAY 20/11 CF CLASS Wu: 2 SETS20 LATERAL HOPS OVER THE 8+8 KB LIGHT WEIGHT KB HANG SNATCH7+7 ONE ARM KB PUSH PRESS PARTE A) EVERY 90” X 9’ (6 ROUNDS)3 REPS PUSH PRESS PARTE B) EMOM 6’3-5 STRICT PULL UPS PARTE C)
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 46 | 2023
>MONDAY 13/11 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION 3s: 3 Hip Snatch (@50%) 3s: 2 Hang Snatch + Overhead Squat (@70-75%) B - SECONDARY WEIGHTLIFTING SESSION4s: 2x (Power Clean + Push Press) (@65%)
WORKOUT CF/ED/GIRL/HYROX WEEK 46 | 2023
>MONDAY 13/11 CF CLASS – DELOAD WEEK Wu: 3 SETS7 JUMP + CIRCONDUCTION14 BB REVERSE LUNGES14 BACK EXTENSION PARTE A) EMOM 9’A) 6 REPS PUSH PESSB) 4 SRICT PULL UPSC) REST PARTE B) EMOM 15’:A) 10 /8 CAL BIKERGB) 8 DOUBLE DB SNATCHC) 4
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 45 | 2023
>MONDAY 06/11 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION2s: 2 Hang Snatch (@75-80%)3s: Hang Snatch (@85-95%) B - SECONDARY WEIGHTLIFTING SESSION4s: 1 Power Clean + 1 Jerk (@85-90%) C - STRENGTH SESSION (4a set.)4s: 3 reps – Snatch Deadlift Below
WORKOUT CF/ED/GIRL/HYROX WEEK 45 | 2023
>MONDAY 06/11 CF CLASS Wu: EMOM 9’A) 10 BAND LAT PULL DOWNB) 3 NEGATIVE PULL UPS 3” ECCC) 9-7-5 BB PUSH PRESS (INCREASE WEIGHT) PARTE A) EVERY 2’ X 12’4 PUSH PRESS (@75% 1RM CLUSTER)4 STRICT PULL UPS/ASSISTED PUSLL UPS PARTE B) EVERY 90”
