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

Arena Travagliato

copertina WO Crossfit Arena Travaglaito

>MONDAY 03/01

CROSSFIT CLASS

WARM UP + TECNICA OVERHEAD SAQUAT

PARTA A) EMOM 15’:
1. 6 x OVERHEAD SQUAT
2. 12 x PUSH UPS
3. REST

PARTE B) COMPLETE FOR TIME:
1000m ROWER
50 THRUSTERS
1000m ROWER
16’ TIME CAP

ENDURANCE CLASS

PARTE A) EVERY 3’ x 12’:
12 DOUBLE DUMBELL ROW
10 HOLLOW ROCKS + 10 V-UPS ALTERNATI
10+10 ONE ARM FLOOR PRESS

PARTE B) IN TEAM OF TWO COMPLETE 12 ROUNDS FOR TIME:
24 BURPEES
24 DOUBLE DUMBELL DEADLIFT
24 ABMAT SIT UPS
24 DOUBLE DUMBELL FRONT SQUAT
24 PUSH UPS
24 DOUBLE DUMBELL HANG POWER CLEAN


>TUESDAY 04/01

CROSSFIT CLASS

15’ WARM UP + TECNICA TOES TO BAR

PARTE A) EMOM 12’:
A) 4-8 DRAGON FLAG
B) 16 CRUNCH
C) 12 ADDUZIONI/ABDUZIONI DELLE SCAPOLE IN PLANK SULLE MANI

PARTE B) COMPLETE FOR TIME:
25-20-15-10-5
DOUBLE DUMBELL FRONT SQUAT
PUSH UPS
* EVERY 2’ PERFORM 7 BURPEES OVER

ENDURANCE CLASS

PARTE A ) EVERY 3’ X 12’:
15 PONTE GLUTEI A TERRA CON ELASTICO
8+8 KB/DB PUSH PRESS
8+8 BULGARIAN SPLIT SQUAT

PARTE B) EMOM 16’ (45” ON 15” OFF):
BURPEES
DOUBLE DUMBELL PUSH PRESS
CAL BIKERG
REST
*accumulate as many reps as possible

GIRL CLASS

• EVERY 2’ X 5 SETS
BACK SQUAT – 10 REPS (45/50% 1 RM)

• EVERY 90” X 5 SETS
PUSH UPS SU RIALZO– 8 reps (FERMO IN ALTO 3”)

• EVERY 2’ X 4/5 SETS
HIP THRUST – 10 REPS (50/55% 1 RM)

• EVERY 90” X 4 SETS
CAMMINATA LATERALE CON ELASTICO SOPRA IL GINOCCHIO – 14 REPS
REMATORE CON BILANCIERE – 8 REPS

ROWER CLASS

Warm up
3’ str 25-29

Work A
500/450m x 2
rest 1’
400/350m  x 3
rest 1’
300/250m x 4
rest 30”
200/150m x 5
rest 30”

Work B Complete time cap 15’
BEGINNER/INTERMEDIATE/ADV.
100-115-130 cal row
Every 10 cal row complete 10 wallball


>WEDNESDAY 05/01

CROSSFIT CLASS

WARM UP + TECNICA FRONT SQUAT

PARTE A) EMOM 15’:
1. 6 x FRONT SQUAT
2. 6 x STRICT PULL UPS (ECC 3”)
3. REST

PARTE B) COMPLETE FOR TIME:
21-15-9
TOES TO BAR
HANG POWER CLEAN
then…
21-15-9
PULL UPS
HANG POWER SNATCH
TIME CAP 21’

ENDURANCE CLASS

PARTE A) 9’ EMOM:
1) 30” OF SNOW ANGEL
2) 20” OF SUPERMAN ROCKS
3) 20” OF PLANK COMMANDO

PARTE B) 4 SETS FOR QUALITY:
12 DOUBLE DB ROW / ROW WITH BAND (FERMO 1” IN TOP POSITION)
REST AS NEEDED

PARTE C) CONDITIONING – 6 SETS:
100 SU’S
10 INCHWORM WALK
5 BROAD JUMPS


>THURSDAY 06/01


>FRIDAY 07/01

CROSSFIT CLASS

WARM UP + TECNICA KETTLEBELL

PARTE A) EVERY 3’ x 12’:
10+10 x KETTLEBELL ROW
20 x HOLLOW ROCKS
10 x KETTLEBELL SHOULDER PRESS

PARTE B) AMRAP 15’:
35 DU’S / 50 SU’S
25 AIR SQUATS
15 KETTLEBELL AMERICAN SWINGS

ENDURANCE CLASS

PARTE A) EMOM 12’ (3 GIRI):
7+7 REVERSE DB LUNGES
12 PUSH UPS
10 GHD REVERSE HYPERS
10 V-UPS + 20″ HOLLOW

PARTE B)
30-27-24-21-18-15-12-9-6-3
ALTERNATED LUNGES
20-18-16-14-12-10-8-6-4-2
PUSH UPS
10-9-8-7-6-5-4-3-2-1
V-UPS


>saturdAY 08/01

CROSSFIT CLASS

15’ WARM UP + TECNICA KIPPING/BUTTERFLY PULL UPS

PARTE A) EMOM 12’:
1. 10 x SCAPULA SHRUGS
2. 10” x ACTIVE HANG
3. 10” x PULL UP HOLD

PARTE B) EMOM 20’:
1. 12/9 CAL SKIERG – 15/12 CAL ROWER
2. 12-20 GOBLET LUNGES
3. 8-16 BOX / RING DIPS
4. MAX REP BURPEES
5. REST


>sunDAY 09/01

ENDURANCE CLASS

COMPLETE FOR TIME:
3000m RUN / ROWER
200 AIR SQUATS
100 BURPEES

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 – 14:00 | 16:00 – 21.00

Giovedì:
09:00 – 14:00 | 16:00 – 21:00

Sabato:
09:00 – 13:45

Domenica:
09:00 – 12:00

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