>MONDAY 15/08
Cf / endurance CLASS
WARM UP – 3 ROUNDS OF:
10 CIRCONDUZIONI DELLE BRACCIA (AVANTI + INDIETRO)
10 BACK EXTENSION + 10 ARCH ROCKS
8 CIRCONDUZIONI A GAMBA FLESSA DELL’ANCA (AVANTI E INDIETRO DX + SX)
PARTE A) EMOM 18’:
8/12 PUSH UPS
15 AIR SQUAT
PARTE B) EMOM 20’:
5 BURPEES + 8 PISTOL SQUAT
5 BURPEES + 8 DIP SU SEDIA
5 BURPEES + 5 BROAD JUMP
REST
>TUESDAY 16/08
CF / ENDURANCE CLASS
WARM UP – AMRAP 4’:
10 SKIP
20 JUMPING JACK
10 MOUNTAIN CLIMBERS
20 SOULDER TOUCH
COMPLETE FOR TIME – 5 ROUNDS OF:
20 BURPEES
30 LUNGES
40 SIT UP
50 LATERAL HOPS
>WEDNESDAY 17/08
CF / ENDURANCE CLASS
WARM UP – 3 ROUNDS OF:
6+6 ONE LEG ROMANIAN DEADLIFT
SALTELLI SUL POSTO
30” PLANK A BRACCIA TESE
PARTE A) EVERY 3’ X 15’:
10+10 BULGARIAN SPLIT SQUAT
20 CRUNCH
PARTE B) COMPLETE 10 ROUNDS OF – REST 1:1
20 M SHUTTLE RUN
5 SQUAT JUMP
5 PUSH UPS
10 MOUNTAIN CLIMBERS
20 M SHUTTLE RUN
>THURSDAY 18/08
CF / ENDURANCE CLASS
WARM UP – 4’ VOLUME ACCUMULATION:
10 HAPPY/ANGRY CAT
3 INDU PUSH UPS
15 REVERSE CRUNCH
EMOM 35’:
12 JUMPING LUNGES
12 INCH WARM PUSH UP
12 BROAD JUMP
12 DIP SU SEDIA
REST
>FRIDAY 19/08
CF / ENDURANCE CLASS
WARM UP – 3 ROUNDS OF:
8 +8 ONE LEG CHAIR SIT & STAND
8 FLOOR PRESS CON BOTTIGLIE
8 CRUNCH
PARTE A) EVERY 3’ X 15’:
8+8 STEP UP SU RIALZO
10” HOLLOW HOLD + 10 V – UP + 10 HOLLOW ROCKS
6 DIAMOND PUSH UP
PARTE B) EVERY 2’30” X 15’:
10 COSSACK SQUAT
8 REVERSE BURPEES
6 STRICT HSPU/ 12 MILITARY PRESS CON BOTTIGLIE
>SATURDAY 20/08
CF / ENDURANCE CLASS
PARTE A) EMOM 10’:
12 PISTOL SQUAT
40 LATERAL HOPS
PARTE B) EMOM 10’:
30 AIR SQUAT
10 PUSH UP
PARTE C) EMOM 12’:
30 MOUNTAIN CLIMBERS
30 SIT UP