arena crossfit travagliato copertina workout della settimana
WORKOUT CLASSI DELLA SETTIMANA DI CROSSFIT®, ENDURANCE, GIRLS

Arena Travagliato

>MONDAY 26/09

CROSSFIT CLASS

PARTE A) COMPLETE FOR TIME (15’)
2 – 4 – 6 – 8 – 10
BARBELL FLOOR PRESS @BODY WEIGHT
BARBELL ROLL OVER

PARTE B) AMRAP 12’:
1 RING MUSCLE UP/BMU/CHEST TO BAR/PULL UP
4 DBS POWER CLEAN
4 BURPEES DBS STEP UP OVER
*add one rep for each movement every round

ENDURANCE CLASS

PARTE A) E2MOM 12’:
A) 10 REVERSE HYPER SUL BOX
B) 10 KBS SUMO DEADLIFT

PARTE B) EMOM 20’:
A) 20 DOUBLE UNDERS/40 SU’S + 5 INCHWORM PUSH UP
B) 20 DU’S/40 SU’S + 10 DBS LUNGES
C) 20 DU’S/SU’S + 15 DBS DEADLIFT
D) 20 DU’S/SU’S + 10 DBS SHOULDER TO OVERHEAD

GIRL CLASS

*ATTIVAZIONE E TECNICA STACCO SUMO

• EVERY 2’ X 4 SETS

STACCO SUMO – 8 REPS

• OGNI 2’30” X 4 SETS
CAMMINATA LATERALE CON ELASTICO – 12 m
FLOOR PRESS – 10 REPS

• EMOM 9’
A) RING ROW – FINO A CEDIMENTO TECNICO
B) KB RUSSIAN TWIST – 20 REPS
C) REST


>TUESDAY 27/09

CROSSFIT CLASS

PARTE A) GYMNASTIC STRENGHT – EVERY 4’ X 16’ (4 sets):
4-8 STRICT PULL UP + 4-8 RING DIP
10 GHD SIT UP/ RUSSIAN SIT UP CON BOX
10 DOUBLE KB CLEAN

PARTE B) COMPLETE FOR TIME (12’):
50 THRUSTER
*every 90” perform:
3 TOES TO BAR/ 3 SWING
2 PULL UP/ 2 KNEE TO CHEST
1 CHEST TO BAR/ 1 BURPEES PULL UP

ENDURANCE CLASS

PARTE A) EVERY 2’ ON 1’ OFF X 36’ (6 ROUNDS):
A) 14 DB SNATCH + MAX CAL ROW
B) 10 BURPEES OVER THE DB + MAX CAL BIKERG

GIRL CLASS

*ATTIVAZIONE E TECNICA HIP THRUST

• EVERY 2’ X 4 SETS

HIP THRUST – 8 REPS

• EVERY 2’30” X 4 SETS
DB’S PRESS – 10 REPS
DB’S RDL – 10 REPS

• EMOM 9’
A) DB KICK BACK DX – 12 REPS
B) DB KICK BACK SX – 12 REPS
C) RUSSIAN SIT UPS – 12 REPS


>WEDNESDAY 28/09

CROSSFIT CLASS

PARTE A) SNATCH BARBELL CYCLING TECHNIQUE 20’

PARTE B) TEAM OF 3 WOD – COMPLETE 2 ROUNDS FOR TIME (20’):
200 M SYNCHRO RUN (3)
21 SYNCHRO DBS THRUSTER (2)
21 HAND STAND PUSH UP (1)/ 15 WALL CLIMB
200 M SYNCHRO RUN (3)
21 SYNCHRO SQUAT CLEAN (2)
21 PULL UP (1)
200 M SYNCHRO RUN (3)
21 SYNCHRO HANG SNATCH (2)
21 SYNCHRO FACING BURPEES (2)

ENDURANCE CLASS

PARTE A) EVERY 3’ X 12’ (4 SETS):
10 PUSH UPS
25 KB SWING
80 MT SHUTTLE RUN

PARTE B) PARTNER WOD – COMPLETE FOR TIME (18’):
120 /100 CAL ROW
*every 2’ perform:
8 SYNCHRO AIR SQUAT
4 SYNCHRO BURPEES
8 SYNCHRO SIT UP

GIRL CLASS

*ATTIVAZIONE E TECNICA PANCA PIANA

• EVERY 2’ X 4 SETS

PANCA PIANA – 8 REPS

• EVERY 2’30” X 4 SETS
REMATORE CON BILANCIERE – 10 REPS
BULGARIAN SPLIT SQUAT DB’S – 8+8 REPS

• 9’ EMOM
a) PUSH UPS – 8 REPS
b) BENT OVER RAISES – 10 REPS
c) PLANK – 30”


>THURSDAY 29/09

CROSSFIT CLASS

PARTE A) EVERY 2’30” X 10’:
6 STRICT OR KIPPING HAND STAND PUSH UP
6+6 BULGARIAN SPLIT SQUAT

PARTE B) EMOM 20’:
A) 16/13 CAL SKIERG/ASSAULT BIKE
B) 8 BURPEES BOX JUMP OVER
C) 16 TOES TO BAR
D) 8 BB/KBS CLEAN & JERK

ENDURANCE CLASS

PARTE A) EVERY 90” 15’:
A) 8 ALZATE LATERALI + 8 BICEPS CURL
B) 16 DBS WALKING LUNGES

PARTE B) AMRAP 12’:
40/32 CAL ROW
30 BOX JUMP OVER/STEP UP OVER
20 DBS DEADLIFT

GIRL CLASS

*ATTIVAZIONE E TECNICA STACCO

• EVERY 2’ X 4 SETS

STACCO – 8 REPS

• EVERY 2’30” X 4 SETS
PULL UPS ASSISTITI – 8 REPS
ONE LEG RDL – 8+8 REPS

• 9’ EMOM
PUSH PRESS
KB SWING
CRUNCH A TERRA

ROWING CLASS

WARM UP 40/35 CAL

COMPLETE  FOR TIME
10/9K  ROW


>FRIDAY 30/09

CROSSFIT CLASS

WARM UP + TECNICA DEADLIFT

PARTE A) E2MOM 14’

BUILD UP 3 REPS MAV STARTING FROM 70%

PARTE B) COMPLETE FOR TIME 4 ROUNDS OF:
16 HANDSTAND PUSH UPS
24 EMPTY BARBELL FRONT SQUAT
4 ROPE CLIMB
TIME CAP 16’

ENDURANCE CLASS

PARTNER WOD – COMPLETE 3 ROUNDS OF (40’):
60 CAL BIKERG
40 SYNCHRO AIR SQUAT
20 DOUBLE DB CLEAN
120 SINGLE UNDER
40 SYNCHRO SIT UP
20 V-UPS
60 BURPEES
400 M SYNCHRO RUN
20 PUSH UP

GIRL CLASS

*ATTIVAZIONE E TECNICA MILITARY PRESS

• EVERY 2’ X 4 SETS

MILITARY PRESS – 8 REPS

• EVERY 2’30” X 4 SETS
STEP UP CON MANUBRI – 8+8 REPS
ALZATE LATERALI – 10 REPS

• 9’ EMOM
WALL SIT + SQUAT JUMP – 20” + 8 REPS
HOLLOW HOLD + TUCK UPS – 15 “+ 6 REPS
REST


>SATURDAY 01/10

CROSSFIT CLASS

WARM UP + TECNICA FROM HAND STAND HOLD TO HAND STAND WALK

PARTE B) PARTNER WOD – COMPLETE FOR TIME
60 CAL BIKERG
20 SYNCHRO TOES TO BAR
20 DEADLIFT
50 CAL BIKERG
20 SYNCHRO PULL UP
20 DEADLIFT
40 CAL BIKERG
40 M CARIOLA
20 DEADLIFT

GIRL CLASS

*ATTIVAZIONE E TECNICA FRONT SQUAT

• EVERY 2’ X 4 SETS

FRONT SQUAT – 8 REPS

• EVERY 2’30” X 4 SETS
PUSH UPS – 8 REPS
ROMANIAN DEADLIFT BB – 8 REPS

• EMOM 9’
A) PONTE GLUTEI 1 GAMBA – 10+10 REPS
B) REMATORE CON BILANCIERE – 10 REPS
C) V-UPS – 10 REPS


>SUNDAY 02/10

ENDURANCE CLASS

PARTE A) EMOM 8’:
A) 20” REVERSE PLANK
B) 12 DOUBLE DB ROMANIAN DEADLIFT

PARTE B) COMPLETE FOR TIME (30’):
2000 M ROW
1000 M RUN
50 WALL BALL
25 DBS STEP UP OVER

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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