WORKOUT CF/ED/GIRL & ROWER WEEK 25 | 2022
>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 1 – 15’ AMRAP
40m SHUTTLE RUN
20 WALL BALLS 30 CAL ROWER 8’ REST
WOD2 – 15’ AMRAP
40m SHUTTLE RUN
20 DEVIL PRESS
30 CAL BIKERG