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

Arena Travagliato

>MONDAY 04/04

CF CLASS

10’ TECNICA HANDSTAND & HANDSTAND PUSH UP

PARTE A) EVERY 90” X 6’ (4 SETS):
20” HS HOLD CHEST TO WALL
3 STRICT HSPU/ 5 PIKE PUSH UP FEET ON BOX

PARTE B) FITNESS – EVERY 2’ X 8’:
10 SHOULDER PRESS
20” HOLLOW HOLD
5 V-UP

PARTE B) PERFORMANCE – EVERY 2’ X 8’:
5 KIPPING HSPU
20” ONE FOOT HS HOLD
5 V-UP

PARTE C) COMPLETE FOR TIME (10’):
21 – 15 – 9
BOX JUMP
BARBELL C&J
PUSH UP

ENDURANCE CLASS

PARTE A) EMOM 8’:
A) 8 + 8 COSSACK SQUAT
B) 15” DX + 15” SX ONE LEG WALL SIT

PARTE B) EMOM 8’:
A) 8 PUSH UP
B) 8 DOUBLE DUMBELL FLOOR PRESS

PARTE C) EMOM 15’:
A) 13/10 CAL ROW
B) 10 DBS CLEAN
C) 10 DBS STOH

GIRL CLASS

PARTE A) EVERY 2’ X 12’:
4 HIP THRUST @85/90% 1 RM

PARTE B) EVERY 2’ X 12’: 
6 BARBELL ROW

PARTE C) EMOM 8’:
A) 12 GHD BACK EXTENSION
B) 8 DIP BOX

PARTE D) EMOM 8’:
A) 8 PUSH UP
B) 12 HEAVY KB ROMANIAN DEADLIFT


>TUESDAY 05/04

CF CLASS

PUSH PRESS & ROMANIAN DEADLIFT

PARTE A) EVERY 2’ X 8’:
FIND 4 RM PUSH PRESS
20 ROTATORY PLANK

PARTE B) EVERY 2’ X 12’:
FIND 4 RM OF ROMANIAN DEADLIFT
10 + 10 ROTATORY SIDE PLANK

PARTE C) COMPLETE FOR TIME (12’):
12 POWER SNATCH/POWER CLEAN BB OR DBS
12 BURPEES OVER
9 OVERHEAD SQUAT/FRONT SQUAT BB OR DBS
9 BURPEES OVER
6 SQUAT SNATCH/ SQUAT CELAN BB OR DBS
6 BURPEES OVER

50/35 kg – 40/25 kg

ENDURANCE CLASS

PARTNER WOD – COMPLETE 2 ROUNDS FOR TIME (30’):
2000 M BIKERG

THEN… 2 ROUNDS OF:
20 PARTNER WALL BALL
20 DEVIL PRESS
40 MB SIT UP

GIRL CLASS

PARTE A) EVERY 2’ X 12’:
6 ROMANIAN DEADLIFT

PARTE B) EVERY 2’ X 10’: 
8 BENCH PRESS (START @60% OF 4 HEAVY REP OF LAST WEEK)

PARTE C) EVERY 90” X 12’ (4 SETS):
3 PULL UPS
8+8 BULGARIAN SPLIT SQUAT

PARTE D) EMOM 8’:
A) 15 BANDED HIP TRUST
B) 7 AUSTRALIAN PULL UP

ROWER CLASS

WARM UP
50 CAL

WORK 1 TIME CAP 20’
250/200 CAL ROW
EVERY 10% COMPLETE
5 BURPEES
5 WALL BALL

WORK 2 – TIME CAP 20’
250/200 CAL ROW 
EVERY 10% COMPLETE
10 AMERICAN SWING
10 GOBLET SQUAT


>WEDNESDAY 06/04

CF CLASS

PARTE A) PERFORMANCE – EMOM 16’:
A) 4-6 STRICT HSPU
B) 4-6 STRICT PULL UP
C) 1 ROPE LEGLESS / 2 ROPE REGULAR
D) REST

PARTE A) FITNESS –EMOM 16’:
A) 12 PUSH UP
B) 10 AUSTRALIAN PULL UP
C) 10 KNEE TO CHEST
D) REST

PARTE B) AMRAP 18’:
200 M RUN
8 DOUBLE KB/DB HANG CLEAN
16/12 CAL BIKERG- 14/10 CAL ASS BIKE
8 DOUBLE KB/DB REVERSE LUNGES
40 DU’S/80 SU’S
4 WALL CLIMB

ENDURANCE CLASS

PARTE A) EMOM 8’:
A) 6 + 6 ONE ARM DB ROW
B) 12 SEATED BAND PULLEY

PARTE B) EMOM 8’:
A) 8 + 8 ONE LEG HIP THRUST
B) 8 KB ROMANIAN DEADLIFT

PARTE C) EVERY 2’ X 14’ (7 ROUNDS):
6 GOBLET SQUAT
8 HEAVY A. SWING
100 M RUN


>THURSDAY 07/04

CF CLASS

FRONT SQUAT & PULL UPS

PARTE A) EVERY 2’ X 8’:
FIND 4 RM OF FRONT SQUAT

PARTE B) PERFORMANCE – EVERY 90” X 6’ (4 SET):
4 STRICT PULL UP + 4 KIPPING PULL UP

PARTE B) FITNESS – EVERY 90” X 6’ (4 SET):
3 NEGATIVE PULL UP (ECC 3”) + 6 SWING

PARTE C) PARTNER WOD – COMPLETE 3 ROUNDS FOR TIME (18’):
40 PARTNER WALL BALL
6 ROPE CLIMB
20 BURPEES
20 SYNCHRO DB SNATCH

ENDURANCE CLASS

EMOM 10’:
A) 15/12 CAL ROW – 13/9
B) 15/12 CAL BIKERG – 13/9

REST 3’

EMOM 10’:
A) 60 SINGLE UNDERS
B) 8 DOUBLE DB THRUSTER

REST 3’

EMOM 10’:
A) 12 SIT UP
B) 12 REVERSE BURPEES

GIRL CLASS

PARTE A) EVERY 2’ X 12’:
6 BACK SQUAT

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

PARTE C) EVERY 2’ X 8’:
8 + 8 BB REVERSE LUNGES

PARTE D) EMOM 8’:
A) 8 BICEPS CURL
B) 8 ALZATE LATERALI


>FRIDAY 08/04

CF CLASS

20’ TECNICA BAR MUSCLE UP

PARTE A) EMOM 8’:
A) 4 BAR MUSCLE UP/4 HIP TO BAR/ 4 JUMP TO CATCH POSITION
B) 4 RING DIP/ 8 DIP BOX

PARTE B) PARTNER WOD – COMPLETE 3 ROUNDS FOR TIME (12’):
8 SYNCHRO BB THRUSTER
20 PULL UPS/16 SYNCHRO AMERICAN SWING
8 SYNCHRO HANG POWER CLEAN & JERK
20 TOES TO BAR/ 16 SNCHRO SIT UP

ENDURANCE CLASS

PARTE A) EMOM 8’:
A) 20” HAND STAND HOLD/20” DBS OVERHEAD HOLD
B) 8 SHOULDER PRESS

PARTE B) EMOM 8’:
A) 8 GOBLET SQUAT
B) 12 REVERSE LUNGES

PARTE C) COMPLETE FOR TIME (15’):
30 – 20 – 10
KB DEADLIFT
AMERICAN SWING
BURPEES


>SATURDAY 09/04

TECNICA SNATCH 15’

PARTE A) EVERY 90” X 9’ (6 SET)
2 HANG SNATCH / 4 OVERHEAD SQUAT

PARTE B) COMPLETE FOR TIME (20’):
400 M RUN
12 DEADLIFT
12 PULL UP/TOES TO BAR/RING ROW
400 M RUN
9 HANG POWER CLEAN
9 CHEST TO BAR/PULL UP/PUSH UP
400 M RUN
6 SHOULDER TO OVERHEAD
6 BAR MUSCLE UP/CHEST TO BAR/DIP


>SUNDAY 10/04

ENDURANCE CLASS

AMRAP 16’
800 M RUN
16 BOX JUMP
8 DOUBLE DB SNATCH
16 SIT UP

REST 4’

COMPLETE 2 ROUNDS FOR TIME:
20 DOUBLE DB THRUSTER
20 PUSH UP
10 MAN MAKERS
10 BURPEES BROAD JUMP

(45’)

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

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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