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”
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
WORKOUT CF/ED/GIRL/ROWER/HYROX WEEK 37 | 2023
>MONDAY 11/09 CF CLASS WU: AMRAP 4’10 RUSSIAN SWING8 ROMANIAN DEADLIFT6 BAR SWING PARTE A) EVERY 2’30” X 15’5 REPS DEADLIFT PARTE B) COMPLETE FOR TIME (16’)200 – 300 – 400 M RUN20 – 15 – 10 A.SWING20 – 15 – 10 PULL UPS ENDURANCE
WORKOUT CF/ED/GIRL/ROWER/HYROX WEEK 36 | 2023
>MONDAY 04/09 CF CLASS WU: 15 – 9 – 6 -PLATE DEADLIFT-BURPEES PLATE JUMP-PLATE RUSSIAN SIT UPS PARTE A) EVERY 2’30” X 12’30”6 REPS OF DEADLIFT (TO 6 HEAVY REPS) PARTE B) 6 ROUNDS FOR TIME (20’)100 M RUN5 BURPEES BAR TARGET10 PULL UPS REST
WORKOUT CF/ED/GIRL/ROWER/HYROX WEEK 35 | 2023
>MONDAY 28/08 CF CLASS WARM UP – 3 ROUNDS FOR TIME 5 AIR SQUAT + 5 SQUAT JUMP10 PLANK COMMANDO20 SKIP BACK SQUAT – EVERY 2’30” X 10’:9-7-5-3 REPS @FROM 50% TO 90% 4RM PARTE A: EVERY 2’30” X 10’TO FIND 2 RM BCK
WORKOUT CF/ED/GIRL/ROWER WEEK 34 | 2023
>MONDAY 21/08 CF CLASS WARM UP200 – 400 – 200 M RUN10 AIR SQUAT - @EMPTY BB - @LIGHT WEIGHT BACK SQUAT BACK SQUAT – E2MOM -RAMPING:5 REPS @60% 4RM 5 REPS @70% 4RM 3 REPS @85% 4RM PARTE A: EVERY 3’ X
WORKOUT CF/ED/GIRL/ROWER WEEK 33 | 2023
>MONDAY 14/08 BODY WEIGHT HOME WORKOUT COMPLETE FOR TIME:300 SU’S200 AIR SQUAT50 PUSH UPS150 CROSSOVER100 LUNGES50 PUSH UPS75 DU’S50 PISTOL SQUAT/ONE LEG SIT&STEND50 PUSH UPS >TUESDAY 15/08 BUON FERRAGOSTO! >WEDNESDAY 16/08 BODY WEIGHT HOME WORKOUT EVERY 9’ X 45’ (5 ROUNDS):70 AIR SQUAT50 SIT UPS30 BURPEES >THURSDAY
WORKOUT CF/ED/GIRL/ROWER WEEK 31 | 2023
>MONDAY 31/07 CF CLASS TEST DAY - WARM UP– TEMOM 6’40” WALL SIT40” PLANK BACK SQUAT – RAMPING:9 REPS @EMPTY BB 7 REPS @60% 4RM 5 REPS @75% 4RM 3 REPS @85% 4RM PARTE A: EVERY 2’30” X 15’:2 REPS @90% 4RM PARTE
WORKOUT CF/ED/GIRL/ROWER WEEK 30 | 2023
>MONDAY 24/07 CF CLASS TEST DAY - WARM UP– TABATA 4’10 AIR SQUAT20” REVERSE PLANK BACK SQUAT – RAMPING:12 REPS @EMPTY BB 10 REPS @50% 3RM 7 REPS @65% 3RM 5 REPS @75% 3RM 3 REPS @85% 3RM 1 REPS @90% 3RM PARTE A:
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 30 | 2023
>MONDAY 24/07 WEIGHTLIFTING CLASS 15’ Warm up and MobilityA - PRIMARY WEIGHTLIFTING SESSION• 4s: 2 Jerk (@75%) fermo in dipB - SECONDARY WEIGHTLIFTING SESSION• 2/3s: Clean (fermo sopra il ginocchio) + Clean Btk (@60-70%)• 2/3s: Clean (fermo sopra il ginocchio) + Clean
