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
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
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)
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
WORKOUT CF/ED/GIRL/HYROX WEEK 44 | 2023
>MONDAY 30/10 CF CLASS Wu: EMOM 9’A) 20” MOUNTAIN CLIMBERSB) 4 ASSISTED PULL UPS + 10” TENUTA MENTO SOPRA SBARRAC) 10 EMPTY BB PUSH PRESS (INCREASE WEIGHT) PARTE A) EVERY 2’30” X 10’5 PUSH PRESS (@75% 1RM CLUSTER)5 STRICT PULL UPS/ASSISTED PUSLL UPS PARTE
WORKOUT CF/ED/GIRL/HYROX WEEK 43 | 2023
>MONDAY 23/10 CF CLASS Wu: 3 SETS20 JUMPING JACK20 MOUNTAIN CLIMBERS20 SKIPP12 – 8 – 6 BACK SQUAT (INCREASE WEIGHT) PARTE A) EVERY 2’ X 12’4 REPS BACK SQUAT @80-85% PARTE B) 12’ TECNICA PULL UPS PARTE C) FROM 0:00 TO 10:00 - FRAN 21-15-9 REPS
WORKOUT CF/ED/GIRL/HYROX WEEK 42 | 2023
>MONDAY 16/10 CF CLASS Wu: 3 SETS7 JUMP + CIRCONDUCTION14 BB REVERSE LUNGES14 BACK EXTENSION PARTE A) EVERY 2’ X 10’4 REPS BACK SQUAT @80-85% 2 RM PARTE B) TECNICA 10’ TOES TO BAR PARTE C) EMOM 16’A) 9 OVERHEAD SQUATB) 12 PULL UPS/TOES
WORKOUT CF/ED/GIRL/HYROX WEEK 41 | 2023
>MONDAY 09/10 CF CLASS Wu: AMRAP 6’6 KB GOBLET SQUAT8 PLATE RUSSIAN SIT UPS30” CROSSOVER PARTE A) EVERY 2’ X 10’5 REPS BACK SQUAT @75-80% PARTE B) 10’ TECNICA PULL UPS PARTE C) COMPLETE 3 ROUNDS OF (12’)9 THRUSTER*20” REST6 BAR MUSCLE UPS20”
WORKOUT CF/ED/GIRL/ROWER/HYROX WEEK 39 | 2023
>MONDAY 25/09 CF CLASS WU: EMOM 9’A) 10 DEADLIFT @EMPTY BB - @LIGHT WEIGHT -@MEDIUM WEIGHTB) 40” PLANKC) 40” WALL SIT PARTE A) EVERY 2’30” X 10’:FIND 4 RM DEADLIFT PARTE B) COMPLETE FOR TIME1600 M RUN15 WALL CLIMB60 PULL UPS90 EMPTY BB BACK
WORKOUT CF/ED/GIRL/ROWER/HYROX WEEK 38 | 2023
>MONDAY 18/09 CF CLASS WU: COMPLETE400 M RUN8 KB SQUAT8 PLATE GROUND TO OVERHEAD PARTE A) EVERY 2’30” X 15’4 REPS DEADLIFT @90/95% 6 HEAVY REPS PARTE B) AMRAP (16’)400 M RUN4 WALL CLIMB8 PULL UPS ENDURANCE CLASS WU: TABATA 20” ON 10” OFFMOUNTAIN CLIMBERSJUMPING LUNGESBURPEES AEROBIC
