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 17/01

CROSSFIT CLASS

WARM UP + TECNICA BACK SQUAT

PARTE A) EMOM 15’:

8 x BACK SQUAT
6-10 x STRICT HAND STAND PUSH UPS / 9-12 x PUSH UPS
REST

PARTE B – PERFORMANCE) IN TEAM OF TWO COMPLETE (18’ TIME CAP):
100 WALL BALL
20 SYNCHRO BURPEES HAND RELEASE
75 TOES TO BAR / TOES TO RING
20 SYNCHRO BURPEES HAND RELEASE
50 BARBELL PUSH PRESS
20 SYNCHRO BURPEES HAND RELEASE

PARTE B – FITNESS) IN TEAM OF TWO COMPLETE (18‘ TIME CAP):
100 KETTLEBELL GOBLET SQUAT
20 SYNCHRO BURPEES
75 KETTLEBELL SIT UPS
20 SYNCHRO BURPEES
50 KETTLEBELL PUSH PRESS
20 SYNCHRO BURPEES

ENDURANCE CLASS

PARTE A – 12’ EMOM:
12 + 12 HALF KNEELING DB PRESS DX + SX
12 GOBLET SQUAT

PARTE B – 5 ROUNDS FOR TIME (25’ TIME CAP):
100 SU’S
30 DBS / KBS DEADLIFT
20 DBS / KBS LUNGES
10 BURPEES
1’ REST


>TUESDAY 18/01

CROSSFIT CLASS

15’ WARM UP + TECNICA DOUBLE UNDERS

PARTE A) CORE: AMRAP 7’
30” PLANK HOLD
20 BACK EXTENSION
10 V-UPS

PARTE B) AMRAP 20’:
CASH IN – PERFORMANCE: 30 DOUBLE DUMBELL DEVIL PRESS / FITNESS: 30 BURPEES
40 DU’s / 60 SU’s
30 REVERSE LUNGES
20 DOUBLE DUMBELL DEADLIFT
10 BURPEES OVER THE DUMBELL

PARTE C) COOL DOWN & MOBILITY

ENDURANCE CLASS

PARTE A – 5 SETS FOR QUALITY:
8 BULGARIAN SPLIT SQUAT DX
8 BULGARIAN SPLIT SQUAT SX
8 ONE ARM DB / KB ROW DX
8 ONE ARM DB / KB ROW SX
8 LEG RAISES A TERRA (ECC.5”)
1’ REST TRA OGNI SET

PARTE B – EVERY 3’ X 9’:
10 INCHWORM PUSH UPS
15 AMERICAN SWINGS
10 PUSH UPS 5 BURPEES

EVERY 3’ X 3 SETS (from 9’ to 18’):

20 HOLLOW ROCKS
40 DU’S
5 SUMO DEADLIFT HIGH PULL
5 REVERSE BURPEES

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:
STEP UP (RIALZO ALTO) – 8+8 REPS
DIP SU BOX – 10 REPS

ROWER CLASS

WARM UP
5’ STROKE 22-25-28-31-34

WORK A) 15’ AMRAP:
15/12 CAL ROW
20 AMERICAN SWING
15 V/ UPS
10 GOBLET SQUAT

WORK B) 20’ EMOM:
8/6 CAL ROW
40” WALL SIT
40 JUMP ROPE
20 SIT UPS

WORK C) TIME CAP  15’:
1K ROW PARTNER
40 PUSH UPS
40 WALL BALL PARTNER
1K ROW PARTNER


>WEDNESDAY 19/01

CROSSFIT CLASS

WARM UP + TECNICA DEADLIFT

PARTE A) EMOM 15’:
6 x DEADLIFT
6 x STRICT PULL UPS (ECC 3”)
REST

PARTE B – PERFORMANCE) COMPLETE 5 ROUNDS FOR TIME (20’ TIME CAP):
500m BIKERG / ASSAULT BIKE
16 WALL BALL
12 PULL UPS
8 PISTOL SQUATS

PARTE B – FITNESS) COMPLETE 5 ROUNDS FOR TIME (20’ TIME CAP):
500m BIKERG / ASSAULT BIKE
16 WALL BALL
12 AMERICAN SWINGS
8 KETTLEBELL REVERSE LUNGES

ENDURANCE CLASS

PARTE A – 10 ROUNDS FOR TIME:
5 BROAD JUMPS (1 MT)
10 DBS / KTBS CLEANS
10 DBS / KTBS PUSH PRESS
20 BACK EXTENSION
10 RENEGADE ROWS
CAP. 30’


>THURSDAY 20/01

CROSSFIT CLASS

WARM UP + TECNICA PULL UPS

PARTE A – PERFORMANCE) EVER 3 ‘ X 12’:
MAX REP KIPPING/BUTTERFLY PULL UPS
8 X STRICT TOES TO BAR

PARTE A – FITNESS) EVERY 3’ X 12’:
8-12 x RING ROW
8-12 x HANG LEG RAISES

PARTE B – PERFORMANCE) COMPLETE FOR TIME (16’ TIME CAP):
10-9-8-7-6-5-4-3-2-1
BARBELL HANG SNATCH
BOX JUMPS
PUSH UPS
SUMO DEADLIFT HIGH PULLS

PARTE B – FITNESS) COMPLETE 8 ROUNDS FOR TIME (16’ TIME CAP):
8 DOUBLE DUMBELL HANG SNATCH
8 DOUBLE DUMBELL STEP UPS
8 PUSH UPS HAND RELEASE
8 UP&DOWN OVER THE DUMBELL

ENDURANCE CLASS

A. STRENGTH ACCESSORIES – EMOM FOR 15 MINUTES:
1) 10 + 10 ONE LEG GLUTE BRIDGE
2) 15 PUSH UPS
3) 15 CROSSED REVERSE LUNGES SX
4) 15 CROSSED REVERSE LUNGES DX
5) 12 DOG BIRD (6+6)

B. FOR TIME (PARTNER WOD): 21’ TIME CAP
15 CAL ROW – 15 CAL BIKE (in the same time)
30 WALL BALL
30 MEDBALL SIT UPS
15 SYNCHRO PISTOLS / ASSISTED ON BOX
15 CAL ROW – 15 CAL BIKE (in the same time)
30 WALL BALLS
30 BURPEES OVER THE MEDBALL
15 SYNCHRO PISTOLS ASSISTED ON BOX
15 CAL ROW – 15 CAL BIKE (in the same time)

GIRL CLASS

• EVERY 2’ X 5 SETS:
SUMO DEADLIFT – 10 REPS (55% 1RM)
EVERY 2’ X 5 SETS:
PRESS CON BILANCIERE – 10 REPS (45/50% 1RM)
• EVERY 2’ X 4 SETS:
ROMANIAN DEADLIFT – 8 REPS
CRUNCH A TERRA – MINIMO 20 REPS
• EVERY 90” X 4 SETS:
AFFONDI LATERALI – 10+10 REPS
ALZATE LATERALI – 12 REPS


>FRIDAY 21/01

CROSSFIT CLASS

WARM UP + TECNICA CLEAN & JERK

PARTE A – PERFORMANCE) EVERY 2’ x 12’:
6 CLEAN & JERK (focus on cycling)
PARTE A – FITNESS) EVERY 2’’ x 12’:
6 FRONT SQUAT
12 HOLLOW ROCKS

PARTE B – PERFORMANCE) “RENEE” – AMRAP 21’ IN TEAM OF 3:
21 WALL BALL
21 OVERHEAD SQUAT
21 HANG SQUAT CLEAN & JERK
21 CAL BIKERG
21 HANG POWER SNATCH

PARTE B – FITNESS) “RENEE” – AMRAP 21’ IN TEAM OF 3:
21 WALL BALL
21 BUMPER OVERHEAD LUNGES
21 BUMPER GROUNDE TO OVERHEAD
21 CAL BIKERG
21 BURPEES OVER THE BUMPER

ENDURANCE CLASS

A. AMRAP 4 MINUTES:
30 DU’s / 60 SU’s
10 BARBELL / DUMBELL HANG SNATCH
2’ REST

B. AMRAP 4 MINUTES:
12 BOX JUMPS OVERS
12 DB/BB OVERHEAD SQUAT / FRONT SQUAT
2’ REST

C. AMRAP 4 MINUTES:
12 V-UPS
12 DOUBLE DUMBELL CLEAN / BB CLEAN
*REPEAT FOR 3 SETS


>SATURDAY 22/01

CROSSFIT CLASS

10 ‘ WARM UP

PARTE A) EMOM 18’:
6 x DEADLIFTS
7 x BURPEES PULL UPS
10 x KETTLEBELL AMERICAN SWINGS

PARTE B) EMOM 18’:
6 x THRUSTERS + 6 x BURPEES OVER
12-15 x PULL UPS
30 DU’s / 50 SU’s


>SUNDAY 23/01

ENDURANCE CLASS

EMOM 40’:
a. 21 CAL ROWER
b. 18 CAL BIKERG
c. 15 PUSH UPS / 12 HAND STAND PUSH UPS
d. 6 ONE ARM DEVIL PRESS
e. 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 – 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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