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

Arena Travagliato

>MONDAY 04/07

CF class

PARTE A: COMPLETE FOR TIME – 16’ time cap

50-40-30-20-10
AB MAT sit ups
Hand release push ups
Body weight reverse lunges 

PARTE B: COMPLETE FOR TIME – 16’ time cap
50-40-30-20-10 double unders / single unders x 2
25-20-15-10-5 barbell front squat
5-4-3-2-1 wall walks

ENDURANCE CLASS

15’ EMOM
A) 16 Goblet Reverse Lunges (8+8)
B) 16 Db Step up (8+8)
C) 16 Band Abduction

20’ E2MOM
A) 20 Air Squat + 15 A. Swings + 5 Burpees
B) 20 Jumping Jacks + 15 Push ups + 5 Burpees

GIRLS CLASS

ATTIVAZIONE E TECNICA HIP THRUST

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

EVERY 90” X 4 SETS
PRESS MANUBRI SEDUTE SU BOX – 8 REPS 

EVERY 90” X 3 SETS
ALZATE LATERALI – 8 REPS

30” ON / 30” OFF – 3 ROUNDS OF:
A) PONTE GLUTEI AD UNA GAMBA (DX)
B) PONTE GLUTEI AD UNA GAMBA (SX)
C) PLANK


>TUESDAY 05/07

Cf CLASS

15’ WU e TECNICA SNATCH

10’ EMOM
2 Snatch Balance + 2 Ovh Squat

15’ EMOM
A) 5 Snatch/Ovh Squat + 5 Burpees over the bar
B) 10 Hspu / 15 Push ups
C) 12/9 Cal Row

ENDURANCE CLASS

42’ EMOM
A) 12/9 Bike Erg
B) 12 Box Jumps Over
C) Rest
D) 15 Wall Balls
E) 15 Db Snatches
F) Rest

GIRLS CLASS

ATTIVAZIONE E TECNICA BACK SQUAT

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

EVERY 2’ X 4 SETS
MILITARY PRESS – 8 REPS 

EMOM 12’
A) DB’S PUSH PRESS – 6 REPS
B) DB’S BULGARIAN SPLIT SQUAT (DX) – 10 REPS
C) DB’S BULGARIAN SPLIT SQUAT (SX) – 10 REPS
D) REST


>WEDNESDAY 06/07

Cf CLASS

10’ SPECIFIC WU FRONT SQUAT

EVERY 2’30” X 6 SETS
3 Front Squat
10 Double DB Press

TEAM OF 3 WOD – 4 ROUNDS OF:
30 Burpees box jumps over
30 Toes to bar
30 Synchro Push ups 5 Rope Climb

Cap. 24’

ENDURANCE CLASS

PARTNER WOD

A: DA 0 A 10:005 ROUNDS OF:
40 Wall Balls
60 Du’s

B: DA 10:00 A 20:00 – 5 ROUNDS OF:
20 Synchro Air Squat
20 Burpees Plate Jumps

C: DA 25:00 A 35:00
100/70 Cal Row
100 Sit ups
Max reps
DB Thrusters


>THURSDAY 07/07

Cf CLASS

10’ WARM UP

12’ EMOM – GYMNASTIC STRENGTH
A) 1 Rope Climb legless / 6 strict toes to bar / 10 straight leg raises
B) 6-8 deficit strict handstand push ups / deficit push ups
C) 20 crunch
D) 6–8 supine grip strict pull ups / 8-10 ring row (tut 3030)

WOD2 ROUNDS FOR TIME OF:
10 DB Front Rack Lunges
30 Du’s
10 DB Front Rack Lunges
20 Hspu
10 DB Front Rack Lunges
3 Rope Climb

Cap. 12’

ENDURANCE CLASS

PARTE A) FOR TIME – 5 ROUNDS OF:
50 Du’s
10 American swings
20 Push ups
30 Air Squat

PARTE B) EVERY 4’ x 16’
20 CAL ROW
200m RUN
6 DOUBLE DUMBELL DEVIL PRESS

GIRLS CLASS

ATTIVAZIONE E TECNICA PANCA PIANA

EVERY 2’ X 4 SETS
PANCA PIANA – 8 REPS

EVERY 90” X 5 SETS
HIP THRUST – 8 REPS 

EMOM 12’
A) FLOOR PRESS – 10 REPS
B) KB SWING – 15 REPS
C) CRUNCH A TERRA – 20 REPS

ROWER CLASS

PARTE A) WARM UP
50/45 CAL

PARTE B)
COMPLETE 55/50 CAL + 20 BURPEES
55/50 CAL + 20 THRUSTER
55/50CAL + 20 A.S.
55/50 CAL + 20 D.P.
3’ REST DAL PRIMO CHE FINISCE
COMPLETE 2’ MAX DISTANCE ROW
REST 1’
COMPLETE 90” MAX DISTANCE ROW
REST 1’
COMPLETE 60” MAX DISTANCE ROW
REST 30”


>FRIDAY 08/07

Cf CLASS

5’ WARM UP DEADLIFT

12’ E2MOM
3 Deadlift

TEAM OF 3 WOD
50 Partner deadlift
25 Burpees over the bar synchro (2)
50 Step up over the box synchro (2)
35 Partner deadlift
25 Burpees over the bar synchro 35 step up over the box synchro
20 Partner deadlift
25 Burpees over the bar synchro
20 Step up over the box synchro

Cap. 18’

ENDURANCE CLASS

16’ EMOM
A) 10 One arm dumbell row DX
B) 10 One arm dumbell row SX
C) 15 Skull crushers
D) 20 Hollow rocks

20’ EMOM
A) 12/9 Cal Bike Erg
B) 12 Double Db Thrusters
C) 12 American swings
D) 15 Sit ups


>SATURDAY 09/07

Cf CLASS

SPECIFIC WARM UP PUSH PRESS

PARTE A – 12’ E2MOM
3 Push Press

PARTE B5’ AMRAP
40mt Shuttle Run
10 DB Snatches
4 Burpees over the Db

2’ Rest

5’ AMRAP
15/11 Cal Row
12 V ups
3 Wall Climb

2’ Rest

5’ AMRAP
40 Du’s
10 Double DB Push Press
4 Pull ups

GIRLS CLASS

TECNICA STACCO SUMO

EVERY 2’ X 5 SETS
STACCO SUMO – 6-8 REPS (SALIRE FINO AD UN SET PESANTE / POI UNA SERIE DI BACK OFF 

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

12’ EMOM
A) PUSH UPS – 8 REPS
B) DB’S REVERSE LUNGES (DX) – 10 REPS
C) RING ROW – 8 REPS
D) DB’S REVERSE LUNGES (SX) – 10 REPS


>SUNDAY 10/07

ENDURANCE CLASS

EVERY 1’30” x 36’ (6 ROUNDS)
10 Burpees box jump over (step down)
200/150 m rower
12 Burpees broad jumps
20 / 15 cal bikerg
14 Dumbell alternated devil press

REST

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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