arena crossfit travagliato copertina workout della settimana
WORKOUT CLASSI DELLA SETTIMANA DI CF, ENDURANCE, GIRLS E HYROX

Arena Travagliato

>MONDAY 01/04

Per pasquetta vi aspettiamo tutti ad allenarvi!

Ah no… Pesce d’aprile!

>TUESDAY 02/04

CF CLASS

WU: FOR BENCH PRESS
2 ROUNDS OF
10 BAND ABDUCTION
6 PUSH UPS
10 TRICEPS PUSH DOWN

PARTE A) EVERY 2’30” X 10’
10 – 8 – 6 – 4 REPS BENCH RESS (FERMO AL PETTO 1”) TO 4 HEAVY REPS

PARTE B) AMRAP 15’
12/9 CAL BIEKRG
2 PULL UPS
2 WALL BALL

*Every rounds increase 2 reps pull ups & wall ball

ENDURANCE CLASS

WU: AMRAP 4’
10 – 20 – 30 – 40
SKIPP
MOIUNTAIN CLIMBERS

AMRAP 6’
20 RING ROW
20 CAL BIKERG
REST 4’

AMRAP 6’
20 V-UPS ALTERNATED
20 DB LUNGES
REST 4’

AMRAP 6’
20 LIGHT WEIGHT WALL BALL
20 KB SWING
REST 4’

AMRAP 6’
20 DBS FLOOR PRESS
10 REVERSE BURPEES

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
8-10 BB SQUAT

PARTE B) EVERY 2’30” X 10’:
8 BB MILITARY PRESS
10 FRENCH PRESS

PARTE C) 4 ROUNDS, REST 1’ EVERY ROUND:
12 GLUTE BRIDGE WITH BAND
12 TUCK UPS
12 RUSSIAN SWING


>WEDNESDAY 03/04

CF CLASS

MOBILITA POLSI E SPALLE + WARM UP FOR PUSH PRESS

PARTE A) EVERY 2’30” X 10’
8 – 6 – 5 – 4 REPS PUSH RESS TO 4 HEAVY REPS

PARTE B) EVERY 2’ X 16’
A)12 BOX JUMP
9 SHOUDLER TO OVERHEAD
B)12/9 CAL ROWER
3 WALL CLIMB

ENDURANCE CLASS

WU: 3 ROUNDS
ONE ARM (INCREASE WEIGHT) DX + SX
12 DEADLIFT
9 HANG POWER CLEAN
6 SHOULDER TO OVERHEAD

PARTNER WOD – EVERY 5’ X 40’ (4 ROUNDS)
A)500 M SKIERG
25 SYNCHRO DB HANG C&J
B)500 M SYNCHRO RUN
25 BURPEES LINE FACING

GIRLS CLASS

Wu: 10’ GLUTE ACTIVATION

PARTEB A) 2 DROP SET:
6+10 HIP-THRUST (1’’ FERMO)

PARTE B) EVERY 2’30’’ x 10’:
8-10 BB ROW
10 DBS RD

PARTE C) EVERY 3’ X 12’:
8-10 ALZATE POSTERIORI
8-10 RING ROW
10 HOLLOW ROCKS

HYROX CLASS

PARTE A:
EMOM 16’ (4 ROUNDS)

A) 8 DEADLIFT T’NGO
B) 45” MAX REPS STRICT PULL UPS/RING ROW
C) 45” MAX REPS goblet squat con kb
D) REST

PARTE B:
24’ (6 rounds)
Alternare 3 rounds LOW intensity a 3 rounds HIGH intensity

ROUND LOW – INT
A) 6-8 CAL ROWER
B) 6-8 CAL SKI ERG
C) 6-8 BURPEES
ROUND HIGH – INT
A) 12-16 CAL ROWER
B) 8-12 CAL SKI ERG
C) 10-12 BURPEES


>THURSDAY 04/04

CF CLASS

MOBILITA’ POLSI E SPALLE

WU: 2 ROUNDS
10 PLATE UP&DOWN (ON PLANK OR ON HS)
1 WALL CLIMB + 20” HS C2WALL

TECNICA E PRATICA HS WALK 10’

PARTE B) COMPLETE FOR TIME
100 PULL UPS

*Every time you break performe:
5 PUSH UPS
5 V-UPS
10 AIR SQUAT

ENDURANCE CLASS

WU: 2 ROUNDS
200 M RUN
20 STEP UPS

EVERY 11’ X 4 ROUNDS (44’)
1000 M ROWER
200 SINGLE UNDERS
30 BOX JUMP
40 SHOULDER TO OVERHEAD (DBS)

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
10 DBS INCLINED CHEST PRESS
20’’+20’’ COPENHAGEN

PARTE B) EVERY 2’30” X 7’30’’:
8+8 ONE LEG RDL

PARTE C) 6’ EMOM 30’’ ON 30’’ OFF:
A.SWING
BICYCLE CRUNCH

PARTE D) 6’ EMOM 30’’ ON 30’’ OFF:
RING ROW
LATERAL RAISES


>FRIDAY 05/04

CF CLASS

Wu: MOBILITA POLSI THEN… 3 ROUNDS OF
5 DEADLIFT
5 HANG MUSCLE CLEAN
5 PUSH PRESS @BB-@40%

7’ TECNICA CLEAN&JERK

PARTE A) EVERY 90” X 6’ (4 SETS)
1 SQUAT CLEAN + 1 CLEAN&JERK @70-80’%

PARTE B) EVERY 90” X 4’30” (3SETS)
1 CLEAN&JERK @80-85%

PARTE C) COMPLETE FOR TIME (15’)
18 – 12 – 9 FRONT SQUAT
9 – 6 – 3 MUSCLE UPS/CHEST TO BAR
6 – 3 – 1 ROPE CLIMB

ENDURANCE CLASS

WU: 3 ROUNDS
400 M RUN
5 INCHWORM PUSH UPS

EMOM 12’
A)12 KBS DEADLIFT
B)9 BURPEES OVER THE KBS
C)REST

EMOM 12’
A)12 SHUTTLE RUN WITH MADBALL (8=1)
B)18 MB SHOULDERING
C)REST

EMOM 12’
A)24 MOUNTAIN CLIMBERS
B)9 DBS HANG CLEAN&JERK
C)REST

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
10 DBS INCLINED CHEST PRESS
20’’+20’’ COPENHAGEN

PARTE B) EVERY 2’30” X 7’30’’:
8+8 ONE LEG RDL

PARTE C) 6’ EMOM 30’’ ON 30’’ OFF:
A.SWING
BICYCLE CRUNCH

PARTE D) 6’ EMOM 30’’ ON 30’’ OFF:
RING ROW
LATERAL RAISES

HYROX CLASS

PARTE A:
EMOM 16’ (4 ROUNDS)

E) 8 BACK SQUAT
F) 45” MAX REPS PUSH UPS/RING PUSH UPS
G) 45” MAX REPS V-UPS
H) REST

PARTE B:
Partner workout
400m SYNCHRO RUN (with m.ball)
40 PARTNER WALL BALLS
30 ALT DB SNATCHES
20 MED BALL SIT UPS

COMPLETE 4 ROUNDS FOR TIME
22’ time cap


>SATURDAY 06/04

CF ADVANCED CLASS

PREMIAZIONI OPEN

VERSIONE 1)
PARTE A) WORK CAPACITY: For time

25 shuttle run (1=7,5+7,5mt)
25 hspu
50 toes to bar
25 hspu
25 shuttle run
Cap. 15′

PARTE B) WORK CAPACITY: Dumbbells Linda
For time
10-9-8-7-6-5-4-3-2-1
Double db deadlift 2×30/22,5kg
double db bench press 2×25/17,5kg
double db squat clean 2×22,5/15kg
Cap. 17′

GIRLS CLASS

WU: TECNICA STACCO
PARTE A) 4 ROUNDS:
8 STACCHI SUMO

PARTE B) 3 ROUNDS:
8-10 PUSH UPS SU RIALZO
12 PULLEY WITH BAND

PARTE C) 4 ROUNDS:
12 WALKING LUNGES
30’’ HOLLOW POSITION
(rest 1’ every set)


>SUNDAY 07/04

ENDURANCE CLASS

TEAM OF 4 (50’)

IN THE SAME TIME
A + B PERFORME:
50 PARTNER WALL BALL

C + D PERFORME:
50 CAL BIKERG

THEN … 5 ROUNDS OF:
10 SYNCHRO BURPEES (4)
40 SYNCHRO DB HANG SNATCH (2)
400 M SYCNHRO RUN (4)
40 SYNCHRO PUSH UPS (2)

IN THE SAME TIME
A + B PERFORME:
50 CAL BIKERG

C + D PERFORME:
50 PARTNER WALL BALL

Close

Arena Travagliato offre allenamenti di gruppo e allenamenti privati personalizzati con coach, per tutti i livelli di allenamento e preparazione.

La sede è dotata di spogliatoi, docce e bagni privati, per dare ai nostri clienti il miglior servizio possibile!

Vieni a trovarci a Travagliato, nella nostra sede da 1500m!

Orari d’apertura

Lun – Mar – Mer – Ven:
06:30 – 21.00

Giovedì:
09:00 – 21:00

Sabato:
09:00 – 17:00

Domenica:
09:00 – 12:00

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