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

Arena Travagliato

>MONDAY 12/02

CF CLASS

Wu: 3 ROUNDS
10 MOUNTAIN CLIMBERS
10 SQUAT
5 BURPEES

THEN… RAMMPING
7-5-3 DL
14-10-6 MILITARY

PARTE A) EVERY 2’30” X 10’
4 REPS @100%4RM

PARTE B) EVERY 4’ X 2 SETS (8’)
20 REPS REST PAUSE MILITARY PRESS MANUBRI

PARTE C) PARTNER WOD – COMPLETE FOR TIME (12’)
80/60 CAL ROWER
40 SYNCHRO DBS HANG SNATCH
20 ROPE CLIMB

ENDURANCE CLASS

WU: EMOM 9’
A)LATERAL PLANK 20” + 20”
B)40” LUNGES
C)40” JUMPING JACK

PARTE A) COMPLETE 4 ROUNDS FOR TIME (20’)
20 DB LUNGES
20 DB HANG SNATCH ALTERNATED
10 PUSH UPS
10 FACING BURPEES OVER THE DB

PARTE B) COMPLETE 10 ROUNDS FOR TIME (20’)
8 MB GTOH
8 MB SIT UPS
8 MB SQUAT
8 BROAD JUMP

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
8+8 BULGARIAN SQUAT
TENSIONE CONTINUA ( 2 SETS)
8+8 BULGARIAN SQUAT ( 2 SETS)

PARTE B) EVERY 2’30” X 10’:
10-12 LEG CURL MANUBRIO SU PANCA
10 FRENCH PRESS

PARTE D) 4 ROUNDS, REST 1’ EVERY ROUND:
30’’ SU’S
12 TUCK UPS
12 RUSSIAN SWING

HYROX CLASS

PARTE A:
EVERY 3’ X 15’ (5 ROUNDS)

6-6-4-4-2 DEADLIFT
25m SLED PUSH
PARTE B:
EMOM 25’ (5 ROUNDS)

1) 10-15 BURPEES
2) 10-15 CAL ROWER
3) 25m SLED PUSH
4) 12-7 CAL SKI ERG
5) REST


>TUESDAY 13/02

CF CLASS

Wu: EMOM 9’
A)HOLLOW ROCKS 10
B)REVERSE SNOW ANGEL 10
C)PIKE INCHWORM PUSH UPS 4

TECNICA HSPU/HSW
PARTE B) AMRAP 5’
3/7 HSPU
14 KBS DEADLIFT
REST 3’

AMRAP 5’
5 SHUTTLE RUN (7+7=1)
7 DBS SQUAT CLEAN
REST 3’

AMRAP 5’
10 GHD SIT UPS
10 CAL SKIERG

ENDURANCE CLASS

Wu: EMOM 8’
A)20 SKIPP
10 UP&DOWN
10 COSSACK SQUAT
B)REST

PARTE A) EVERY 8’ X 40’
500/400 M ROWER
40 DU’S/100 SU’S
30 PLATE SQUAT
20 PLATE GROUND TO OVERHEAD
10 BURPEES PLATE JUMP

GIRLS CLASS

PARTE A) 4 ROUNDS:
12 KBS SUMO DEADLIFT
10-12 LATERAL RAISES

PARTE B) EVERY 2’30” X 10’:
6+6 DBS STEP UP ON BOX
14 DIP BOX

PARTE D) EVERY 2’ X 10’:
10 PLATE GROUND TO OVERHEAD
6+6 LATERAL WALK WITH BAND
10 V-UPS


>WEDNESDAY 14/02

CF CLASS

Wu: 2 ROUNDS
10 PVC CIRCONDUCTION
10 SCAPULAR HANG CIRCONDUCTION
5 INDU PUSH UPS

TECNICA BUTTERFLY PULL UPS 10’

PARTE A) EMOM 9’
30” BUTTERFLY PRACTICE
30” MX REPS PISTOL SQUAT DX
30” MAX REPS PISTOL SQUAT SX

PARTE B) PARTNER WOD (16’)
CASH IN: 30 SYNCHRO ONE ARM DB THURSTER

THEN AMRAP 12’
– I GO YOU GO – EXERCISES ALTERNATED
15/12 CAL ROWER
9 BURPEES DOUBLE JUMP OVER THE OBSTACLE 5 BAR MUSCLE UPS/9C2B

ENDURANCE CLASS

WU: 5 – 10 – 15
LIGHT WEIGHT AMERICAN SWING
GOBLET SQUAT
50 SINGLE UNDERS

EVERY 5’ X 45’ (3 ROUNDS)
A) 30/24 CAL BIKERG + 30 PUSH UPS
B) 25 BOX JUMP + 25 DOUBLE DB CLEAN&JERK
C) 20 AMERICAN SWING + 60 LATERAL HOPS OVER THE KB

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
10 DBS CHEST PRESS
14 WALKING LUNGES

PARTE A) EVERY 2’30” X 10’:
6+6 ONE LEG RDL

PARTE C) 6’ EMOM 35’’ ON 25’’ OFF:
SINGLE UNDERS
BICYCLE CRUNCH

PARTE D) 6’ EMOM 35’’ ON 25’’ OFF:
RING ROW
BICEPS CURL

HYROX CLASS

TEAM OF 3 FOR TIME
-900m SKI ERG
30 SYNCHRO GOBLET SQUAT (2 on)
-900m SKI ERG
30 SYNCHRO BOX JUMPS (2 on)
-900m SKI ERG
30 SYNCHRO A.SWINGS (2 on)
-900m SKI ERG
100 PARTNER WALL BALLS
-900m SKI ERG
30 SYNCHRO MED BALL SIT UPS (3 on)
-900m SKI ERG
30 SYNCHRO BURPEES (3 on)


>THURSDAY  15/02

CF CLASS

WU: 16 – 12 – 8
JUMPING LUNGES
HANG SWING
PUSH UPS

EVERY 5’ (3’ ON 2’ OFF) X 45’
A)AMRAP: 20 MT SLED PUSH + 15 PULL UPS + 5 BURPEES BAR TARGET
B)AMRAP: 20 BOX JUMP OVER + 15 TOES TO BAR + 5 WALL CLIMB
C)AMRAP: 20 PISTOL SQUAT + 15 EMPTY BB THURSTER + 5 STRICT HSPU

ENDURANCE CLASS

Wu: EVERY 3’ X 9’
12 DB RUSSIAN TWIST
12 DBS FLOOR PRESS
12 DEADHMARCH

AMRAP 5’
12/9 CAL BIKERG
9 DOUBLE DB SHOULDER TO OVERHEAD
REST 2’

AMRAP 5’
12 ONE ARM HANG SNATCH
9 FACING BURPEES
REST 2’

AMRAP 5’
12 RING ROW
9 PUSH UPS
REST 2’

AMRAP 5’
12 KB LUNGES
9 KB SUMO DL HIGH PULL
REST 2’

AMRAP 5’
12 V-UPS
90 SU’S

GIRLS CLASS

Wu: 10’ GLUTE ACTIVATION

PARTEB A) 4 ROUNDS:
8 HIP-THRUST (ECCENTRICA 3’,CONCENTRICA 3’, FERMO 2’’)

PARTE B) EVERY 2’30’’ x 10’:
8+8 REMATORE MONOARTO
14 DBS/KBS SQUAT

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


>FRIDAY 16/02

CF CLASS

WU: 3 SETS
80 SU’S
8 FRONT SQUAT (INCREASE WEIGHT)
8 BURPEES

PARTE A) EVERY 3’ X 12’
FRONT SQUAT – DROP SET 2/5 REPS
@100% 4RM/@80% 4 RM
@60-70% MAX REPS STRICT PULL UPS

PARTE B) COMPLETE FOR TIME
15 – 30 – 45 mt/reps
WALKING FRONT RACK DBS LUNGES
FARMER CARRY
BURPEES BROAD JUMP DBS SHOULDER TO OVERHEAD

ENDURANCE CLASS

Wu: EMOM 9’
30” SKIERG
30” BURPEES STEP UP
30” RUSSIAN SWING

PARTNER WOD – EVERY 3’ X 36’ (4 ROUNDS)
A)300 MT SKIERG + 30 PARTNER WALL BALL
B)60 STEP UP + 30 DIP BOX
C)300 MT SYNCHRO RUN + 30 DOUBLE KB DEADLIFT

GIRLS CLASS

Wu: 10’ GLUTE ACTIVATION

PARTEB A) 4 ROUNDS:
8 HIP-THRUST (ECCENTRICA 3’, CONCENTRICA 3’, FERMO 2’’)

PARTE B) EVERY 2’30’’ x 10’:
8+8 REMATORE MONOARTO
14 DBS/KBS SQUAT

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

HYROX CLASS

PARTE A:
EVERY 3’ X 15’ (5 ROUNDS)

6-6-4-4-2 BACK SQUAT + 10 DOUBLE DB KB PRESS

EMOM 30’ (5 ROUNDS)
Alterna un round SI ad un round HI
5 ROUNDS SLOW INTENSITY
5 ROUNDS HIGH INTENSITY

A) 7-5 CAL SKI ERG
B) 10-7 CAL ROWER
C) REST
A) 12-9 CAL SKI ERG
B) 16-12 CAL ROWER
C) REST


>SATURDAY 17/02

CF ADVANCED CLASS

SATURDAY
VERSIONE 1)
PARTE A: AEROBIC POWER

3 rounds for time
250mt row
7 double hang clean and jerk 2×22,5/15kg
rest 3′, then…

3 rounds for time
250mt ski erg
7 double db devil press
rest 3′, then..

5 rounds for time of DT
12 deadlift
9 hang power clean
6 stoh

PARTE B) INTERVALS ROW – ZONA 3
8 intervals

500mt RPE 8-8,5
Rest 60″

VERSIONE 2)
PARTE A) ANAEROBIC WORK CAPACITY

3 intervals
8/7 cal AB/Bikerg
rest 60″
10/8 cal AB/Bikerg
rest 2′
12/9 cal Ab/Bikerg
rest 4′

PARTE B) WORK CAPACITY
Partner wod

120 db snatch alt. @22,5/15kg
80 wall ball @12/9kg
40 strict hspu
Cap. 10

GIRLS CLASS

WU: TECNICA STACCO

PARTE A) 4 ROUNDS:
6 STACCHI REGULAR

PARTE B) EVERY 2’30’’X10’:
12 BB REVERSE LUNGES
12 PUSH – DOWN

PARTE C) EVERY 2’ X 10’:
10 PUSH PRESS
30’’ PLANK COMMANDO
20 SIT-UPS
(rest 1’ every set)


>SUNDAY 18/02

HYROX SPECIAL CLASS

IN TEAM OF TWO (TIME CAP 60′):
1000 mt RUN!

Then…
1. 1000 mt ROWER / 2000 mt BIKERG + 100 mt SLED PUSH
2. 1000 mt ROWER / 2000 mt BIKERG + 100 BURPEES
3. 1000 mt ROWER / 2000 mt BIKERG + 100 WALL BALLS
4. 1000 mt ROWER / 2000 mt BIKERG + 100 AMERICAN SWINGS
5. 1000 mt ROWER / 2000 mt BIKERG + 100 mt FARMER CAFFY

1000 mt RUN!

Close

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

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Orari d’apertura

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Giovedì:
09:00 – 21:00

Sabato:
09:00 – 17:00

Domenica:
09:00 – 12:00

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