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

Arena Travagliato

>MONDAY 20/06

CF CLASS

WARM UP GENERALE E RIPASSO HANG SQUAT CLEAN 12’

EMOM 10’
1-3. 3 HANG SQUAT CLEANS
4-7. 2 HANG SQUAT CLEANS
8-10. 1 HANG SQUAT CLEAN

PARTNER WOD

COMPLETE 5 ROUNDS FOR TIME (16’)
10 HANG SQUAT CLEANS
20 TOES TO BAR/ SIT UPS
30 BAR FACING BURPEES

ENDURANCE CLASS

E2MOM X 12’
A) 20 WALKING LUNGES CON MANUBRI
B) 20 HOLLOW ROCKS + 10 DOUBLE DB PRESS

INDIVIDUAL WORKOUT

A) 6 ROUNDS (12’)
12 ALT DB SNATCHES
10 SIT UPS
8 BURPEES OVER

3’ REST

B) 6 ROUNDS (12’)
12 DOUBLE DB FRONT SQUAT
10 V-UPS
8 CAL ROWER

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 90” X 4 SETS
SUMO DEADLIFT CON MANUBRIO – 10 REPS

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

EVERY 90” X 4 SETS
ALZATE LATERALI – 6-8 REPS

EMOM 6’:
A) AFFONDI DIETRO GAMBA DX – 8 REPS
B) AFFONDI DIETRO GAMBA SX – 8 REPS
C) HEEL TOUCH – 30”


>TUESDAY 21/06

CF CLASS

WARM UP GENERALE & TECNICA DOUBLE UNDERS + PISTOL SQUATS

EMOM 12’
A) 6-8 STRICT PULL UPS
B) 6-8 STRICT TOES TO BAR
C) 6-8 PISTOL SQUATS

INDIVIDUAL WORKOUT

COMPLETE 5 ROUNDS FOR TIME (18’ TIME CAP)
2 ROPE CLIMB / 10 RING ROW
9 BURPEES BOX JUMPS
12 ALT DB SNATCHES 15 PUSH UPS

ENDURANCE CLASS

EVERY 90 “ X 36’ (6 ROUNDS)
A) 20/15 CAL BIKERG
B) 20/15 CAL ROWER
C) 10 A.SWINGS + 50 DU’S / 80 SU’S
D) 15 SIT UPS + 15 WALL BALLS

GIRLS CLASS

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

EVERY 2’ X 5 SETS
HIP THRUST – 8 REPS (MOVIMENTO LENTO E CONTROLLATO)

EMOM 6’
A) PUSH UPS – 6 REPS
B) KB SWING – 12 REPS

6’ EMOM  
A) HIP THRUST CON PIED1 SU RIALZO – 12 REPS
B) ONE ARM KB ROW – 6+6 REPS


>WEDNESDAY 22/06

CF CLASS

WARM UP & ATTIVAZIONE 10’

BB SESSION EMOM 16’
A) 10 BB RDL
B) 20 PUSH UPS
C) 10 DOUBLE KB MILITARY PRESS
D) 12 RING ROWS

PARTNER WOD I GO U GO – 7 ROUNDS A TESTA (18’ CAP TIME)
5 PULL UPS / 2 BAR MU /5 RING ROWS
7 BURPEES BAR TARGET
9 GOBLET SQUAT
10m SHUTTLE RUN

ENDURANCE CLASS

EMOM 12’ (4 ROUNDS)
A) DOUBLE DB RDL 12 REPS
B) WALL SIT CON ELASTICO 30”
C) FIT BALL SIT UPS 15 REPS

PARTNER WOD – 25’ AMRAP
600m ROWER
24 DB HANG C & J
24 FRONT RACK LUNGES
100 DU’S


>THURSDAY 23/06

CF CLASS

THE MURPH

ENDURANCE CLASS

E2MOM 12’ (3 ROUNDS)
8+8 BULGARIAN SPLIT SQUAT
15 TUCK UPS + 15 PONTE GLUTEI

PARTNER WOD

EVERY 6’ X 30’ (5 ROUNDS)
400/300m ROWER
30 BOX JUMPS OVER
20 DEVIL PRESS
20 CAL SKI – ERG / 30 BIKERG

GIRLS CLASS

EVERY 2’ X 5 SETS
STACCO SUMO – 6 REPS

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

EVERY 2’ X 3 SETS
ALZATE LATERALI SEDUTE (MOVIMENTO LENTO E CONTROLLATO) – 10 REPS
COSSACK SQUAT – 8+8 REPS

EMOM 9’
A) ONE LEG RDL DX – 8 REPS
B) ONE LEG RDL SX – 8 REPS
C) CRUNCH A TERRA – 16 REPS

ROWER CLASS

WARM UP 50/45 CAL

A) 500/450M X 10 FOR TIME
REST 60-55-50-45-40-35-30-25-20-15

REST 3’

B) COMPLETE FOR TIME
250 M ROW + 25 BURPEES
250 M ROW + 25 A.SWINGS
250 M ROW + 25 DEADLIFT (DB/KB)


>FRIDAY 24/06

CF CLASS

WARM UP & ATTIVAZIONE GENERALE

STRENGTH SESSION: EVERY 3’ X 15’ ( 5 ROUNDS)
3-3-3-3-3 BACK SQUAT con pause 2”
30-40” PLANK

COMPLETE 4 ROUNDS FOR TIME – 22’ TIME CAP
20 AMERICAN SWINGS
30 PUSH UPS
40 AIR SQUATS
15 BURPEES BOX JUMPS

ENDURANCE CLASS

EMOM 12’
A) ONE LEG KB DEADLIFT 7+7
B) DOUBLE DB REVERSE LUNGES 16 REPS
C) BOX DIP 12 REPS

EMOM 25’
A) 15-10 CALL  ASSAULT BIKE
B) 15 MED BALL SIT UPS
C) 8 BURPEES OVER THE WALL (box alti da oltrepassare)
D) 60 DU’S / 90 SU’S
E) REST


>SATURDAY 25/06

CF CLASS

THE MURPH PER CHI GIOVEDì NON HA FATTO THE MURPH

ALTERNATIVA: PARTNER “ROPE FRAN”

10 ROUNDS FOR TIME
20 BB THRUSTERS
20 BURPEES OVER
2 ROPE CLIMB / 10 RING ROWS

GIRLS CLASS

EVERY 2’ X 5 SETS
HIP THRUST – 6 REPS 

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

EVERY 90” X 4 SETS
FLOOR PRESS – 8-10 REPS

EVERY 90” X 4 SETS
REMATORE CON BILANCIERE PRESA SUPINA – 8 REPS

6’ EMOM
DIP SU PANCA – 8-10 REPS
PONTE GLUTEI – 15 REPS


>SUNDAY 26/06

ENDURANCE CLASS

DOUBLE PARTNER WOD

WOD 115’ AMRAP
40m SHUTTLE RUN
20 WALL BALLS 30 CAL ROWER 8’ REST

WOD215’ AMRAP
40m SHUTTLE RUN
20 DEVIL PRESS
30 CAL BIKERG

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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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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