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
HOME ALONE WORKOUT WEEK 11
MONDAY 04/05 STANDARD CLASS STRENGTH: Emom 12’1. 8 + 8 Suitcase Deadlift2. 16 Alternated V-Ups CONDITIONING For A Total Of 5 Sets1 Min Max Reps Sumo Deadlift High Pull1 Min Max Reps Push Ups HR1 Min Rest TUESDAY 05/05 WEIGHTLIFTING CLASS WEDNESDAY 06/05 STANDARD CLASS STRENGTH: 12’ Amrap (For Quality)45
HOME ALONE WORKOUT WEEK 10
MONDAY 27/04 STANDARD CLASS Emom 24’:a) 12 + 12 One Leg Ponte Glutei (piede in appoggio su un rialzo) b) 12+ 12 Cossack Squat c) 24 Back Extensiond) Rest Every 4’ x 16’0 to 4.00 Max Reps Burpees 4.00 to 8.00 Max Reps Air Squat8.00 to 12.00
HOME ALONE WORKOUT WEEK 9
MONDAY 20/04 STANDARD CLASS EMOM 12’A) 20 + 20” Plank sulle maniB) 12 Ponte Glutei con elasticoC) 12 x Good MorningD) Rest CONDITIONING For Time / 16 Min Time Cap150 Single Arm Db Thruster every minute perform 5 Lateral Burpees Over The
home alone workout week 8
MONDAY 13/04 Pasquetta Wod (4’ ON 1’ OFF) X 35’40 Back Extension30 (Jumping Lunges + Squat Jump)20 V-Ups Alternati 10 Push Ups Hand Release IN THE REMAINING TIME DO MAX REPS OF 1 M Broad Jump TUESDAY 14/04 GYMNASTIC CLASS WEDNESDAY 15/04 STANDARD CLASS Every
