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

Arena Travagliato

>MONDAY 09/05

CF CLASS

PARTNER WOD

A: DA 0 A 12:00 (i go you go)
3 Burpees Bar Target
6 Toes To Bar 9 Air Squat

B: DA 15:00 A 27:00 (i go you go)
3 Bar Mu/ Pull ups X3
6 Db Snatches
9 Box Jumps over

C: Da 30:00 A 38:00
FOR TIME 2000/1600m Row

ENDURANCE CLASS

15’ VOLUME ACCUMULATION
20 One Leg Step Up (10+10)
10 Double Db press
20 V ups
10 Kb Up Right Row

45” Rest

PARTNER WOD

24’ E2MOM
A) 20/15 Cal Bike Erg + 10 Synchro Push ups
B) 30 Goblet Squat + 10 Synchro Burpees
C) 40 Sit ups + 10 Synchro A.Swings

GIRLS CLASS

EVERY 2’ X 5 SETS
ROMANIAN DEADLIFT – 8-10 REPS (SALIRE FINO AD UN SET PESANTE / POI UNA SERIE DI BACK OFF) 

EVERY 2’ X 4 SETS
PRESS MANUBRI SEDUTE SU BOX – 8 REPS 

EVERY 90” X 4 SETS
PULL UPS FACILITATI – 6 REPS
SLANCI LATERALI DELLA GAMBA CON ELASTICO – 6 REPS

EMOM 6’:
ONE LEG HIP THRUST – 8+8 REPS
FRENCH PRESS – 8 REPS
HEEL TOUCH – 30”


>TUESDAY 10/05

CF CLASS

15’ WU e TECNICA ROPE CLIMB

12’ EMOM
A) 8 Toes to “rope”
B) 20 Superman Rocks
C) 16 Pistols
D) 32 double unders

18’ EMOM
A) 12 Db Hang C&J (6+6)
B) 3 Strict Hspu + 36 Du’s
C) 1-3 Rope Climb
D) 14-10 cal Bikerg

ENDURANCE CLASS

18’ EMOM
A) 15/12 Cal Row
B) 15 Wall Balls
C) Rest

@20:00

12’ AMRAP
30m Shuttle Run
20 One Arm Db Push Press (10+10)
10 Db Sit ups

GIRLS CLASS

EVERY 90” X 5 SETS
PANCA PIANA – 6 REPS (1” FERMO AL PETTO)

EVERY 90” X 5 SETS
HIP THRUST – 6 REPS (TROVA IL CARICO PESANTE DEL GIORNO)

EMOM 6’
PUSH UPS – 6 REPS
REMATORE CON BILANCIERE – 8 REPS

6’ EMOM  
PULL THROW – 12 REPS
V UPS – 15 REPS

ROWER CLASS

Warm up
45/40 cal

TEST 2K ROW

4’ rest

TEST 1K ROW

5’ rest

10×500/400 m

rest 1’


>WEDNESDAY 11/05

CF CLASS

10’ SPECIFIC WU BACK SQUAT

EVERY 2’30” X 6 SETS
5-5-5-4-4-4 Back Squat
40” Plank

TEAM OF 3 WOD5 ROUNDS
10 Synchro Burpees (3 On)
25 Synchro Thrusters (2 On)
40/30 Cal Bike Erg

Cap. 20’

ENDURANCE CLASS

PARTNER WODFOR TIME
10000m/8000m Bike Erg

Every 2000/1600m perform:
40 Plate Gtoh
25 Mb Sit ups
10 Mb Burpees over the box


>THURSDAY 12/05

CF CLASS

15’ WU e TECNICA CLEAN

5’ EMOM
1 Hang Power Clean + 1 Power Clean Below the knee + 1 Squat Clean

8’ E2MOM
1 Hang Squat Clean + 1 Squat Clean

FITNESS – WOD FOR TIME – 5 ROUNDS OF:
10 Front squat
8 Push ups
6 Up&down step over the box

PERFORMANCE – WOD: FOR TIME
10-8-6-4-2 reps
Squat Clean
Hspu
Box Jumps

Cap. 12’

ENDURANCE CLASS

TEAM OF 3
20 Double Db Synchro Thrusters (2on)
40 Synchro Bar Facing Burpees (2on)
60 Db Snatches Synchro (2on)
80 Cal Bike Erg/Ski Erg
100 Su’s synchro (3on)
80 Cal Bike Erg/Ski erg
60 Db Snatches synchro
40 Synchro bar facing Burpees
20 Double Db synchro Thruster

Cap. 30’

GIRLS CLASS

EVERY 2’ X 5 SETS
STACCO SUMO – 6 REPS

EVERY 90” X 4 SETS
PRESS CON BILANCIERE – 5 REPS

EVERY 2’ X 4 SETS
ALZATE LATERALI – 8 REPS
AFFONDI DIETRO – 8+8 REPS

EMOM 6’
KB SWING – 14 REPS
CRUNCH A TERRA – 22 REPS

ROWER CLASS

Warm up
40/35 cal

Amrap 9’
20 cal + 10 Burpees + 5 Reverse Burpees

Rest 2’

Amrap 9’
20 cal + 10 Push ups + 5 Db press

Rest 2’

Amrap 9’
20 cal Row + 10 V/ups + 5 Russian Sit Ups

Rest 2’

Amrap 9
20 cal Row + 10 Db/kb dl + 5 A.Swing


>FRIDAY 13/05

CF CLASS

5’ WARM UP PUSH PRESS

12’ E2MOM
5-5-5-4-4-4 Push Press

24’ EMOM
A) 6 Pull ups + 6 Wall Balls
B) 6 Stoh + 6 Burpees over
C) 6 Double Db step up over + 6 Double Db Clean
D) Rest

ENDURANCE CLASS

16’ EMOM
A) 10 One Arm Kb Row dx
B) 10 One Arm Kb Row sx
C) 12 Diamond Push ups
D) 14 Back ext20’

E4MOM
12/9 Cal Row
12 Burpees plate jumps
12 A. Swings
12 Goblet Squat


>SATURDAY 14/05

CF CLASS

15’ WU e RIPASSO TECNICO PULL UPS/BAR MU

6’ EMOM
A) 5 Pull ups/ 2 Bar mu (esecuzione tecnica)

10 ROUNDS FOR TIME
9 Deadlift
7 Hang Power Clean
5 Bar Facing Burpees
3 Bar Mu/6 Pull ups Cap.18’

GIRLS CLASS

EVERY 2’ X 5 SETS
BACK SQUAT – 6 REPS 

EVERY 2’ X 4 SETS
FLOOR PRESS – 10 REPS
RING ROW – 8 REPS

EVERY 90” X 4 SETS
BULGARIAN SPLIT SQUAT – 8+8 REPS

6’ EMOM
SHOULDER TOUCH – 20 REPS
COPENAGHEN ABD DINAMICO – 10+10 REPS


>SUNDAY 15/05

ENDURANCE CLASS

WARM UP GENERALE

IN PARTNER COMPLETE 6 ROUNDS FOR TIME
600/500m rower
100 Du’s / 200 Su’s
20 Medball Sit Ups
20 Wall Balls

36’ TIME CAP

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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