WORKOUT CF/ED/GIRL/HYROX WEEK 40 | 2023
>MONDAY 02/10 CF CLASS WU: EMOM 9’A) 30” MOUNTAIN CLIMBERSB) 30” SKIPC) 8 – 6 – 4 REPS BACK SQUAT (FROM EMPTY BB TO @70/75% 2RM) PARTE A) EVERY 2’ X 8’5 REPS BACK SQUAT @80-85% PARTE B) 10’ TECNICA TOES TO BAR PARTE C)
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 WEEK 32 | 2023
>MONDAY 07/08 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 3’ X 15’:2 REPS @95% 4RM PARTE
WORKOUT CF/ED/GIRL & ROWER WEEK 13 | 2022
>MONDAY 28/03 CF CLASS WARM UP GENERALE E RIPASSO BACK SQUAT 10’ EVERY 2’30” X 15’ (6 SETS)6-6-6-4-4-4 BACK SQUAT10 BB ROW TEAM OF 3 - 5 ROUNDS (20’ TIME CAP)20 SYNCHRO FRONT SQUAT (2 on)20 SYNCHRO BURPEES BAR FACING (2 on)6 ROPE CLIMB
HOME WORKOUT WEEK 4 | 2020
>MONDAY 23/11 ENDURANCE CLASS AS MANY FAST AS POSSIBLE, WHIT A RUNNING CLOCK @0 - 4 ROUNDS OF:100 SU'S25 DB / KB DEADLIFT @10:00 - 4 ROUNDS OF:15 DB / KB POWER CLEAN15 BURPEES OVER THE BAR @20:0050 UP & DOWN40 LUNGES30 DB /
HOME WORKOUT WEEK 3 | 2020
>MONDAY 16/11 ENDURANCE CLASS WARM UP GENERALE & ATTIVAZIONE EVERY 5’ x 40’ (8 ROUNDS) - ALTERNA I DUE ROUND 15 GOBLET SQUAT 15 A.SWINGS 400m RUN / 20 BURPEES 15 PUSH UPS 15 SIT UPS 400m RUN / 200 salti con corda GIRLS
HOME ALONE WORKOUT WEEK 14
MONDAY 25/05 STANDARD CLASS Wu: 3 ROUNDS OF:15 + 15 Split Squat 15 V-Ups Alternati 5 Reverse Burpees Rest 1’ EVERY 2’30” X 15’:10 + 10 One Leg Deadlift 10 Dip FOR TIME - 5 Rounds Of:40 Sumo Deadlift 40 Db / Bottle
HOME ALONE WORKOUT WEEK 13
MONDAY 18/05 STANDARD CLASS STRENGTH: Emom 12’a) 5 + 5 Steps Duck Walkb) 10 x Reverse Snow Angelsc) 15 x Hollow Rocks CONDITIONING: 6 Rounds6 Devil Press12 Mountain Climbers18 Squat Jumps24 Butterfly Sit Ups TUESDAY 19/05 GYMNASTIC CLASS WEDNESDAY 20/05 STANDARD CLASS STRENGTH: 12’ Amrap1 x Wall Climb
HOME ALONE WORKOUT WEEK 12
MONDAY 11/05 STANDARD CLASS Wu: Tabata 8’Affondi Incrociati Back Extension Every 3’ x 15’:15 Reverse Hipe 15 Dip Box 15 Hollow Rocks Wod: 50 -30 -10 Broomstick Thrusters Burpees Over TUESDAY 12/05 WEIGHTLIFTING CLASS WEDNESDAY 13/05 STANDARD CLASS Wu: 5 - 10 - 15 - 20 Burpees Mountain
