WORKOUT OF THE WEEK – 15.06.20/20.06.20

–LUNEDI’ 15.06.20
-CROSSFIT CLASS
Emom 10 alt(40” on 20” off)
Handstand hold /plank
Hollow hold
6 Amrap
10 burpees
10 t2b
2 rest
6 amrap
10 cal
10 american swing (32/24 kg)

-ENDURANCE OUTDOOR CLASS
For time
2000 mt Run
100 Push ups
200 Air Squat
2000 mr Run
time cap 40

–MARTEDI’ 16.06.20
-CROSSFIT CLASS
10 min working on heavy 3 pos snatch
Then:
5 rds*
20 wb (9/6kg)
10 power snatch (40/30 kg)
*cap 15

-ON RAMP CLASS OUTDOOR:
DAY 1
Main Movements
Air Squat
Front Squat
Overhead Squat

–MERCOLEDI’ 17.06.20
-CROSSFIT CLASS
Emom 20 alt
10/15 pull up strict-40” ring row
70/50 du-40” under/practice
10/15 strict press @50/60% 1rm
15/20 box jump over (60/50 cm)
Double Tabata alternating:shoulder tap-box-plank taps/jumping lunges

-ENDURANCE OUTDOOR CLASS
3 Round of:
800 mt Run
60″ Plank
2 min rest
400 mt Run
30″ Side Plank for side
1 min rest
200 mt Run
1 min rest

–GIOVEDI’ 18.06.20
-CROSSFIT CLASS
Team of 2
Amrap 25
Pers 1 : 500 mi row/skierg/1 k bike
Pers 2: amrap of
10 db(one db 25/20 kg) box step up alt
8 hang power clean & jerk alt
4 devil press alt

-ON RAMP CLASS OUTDOOR:
DAY 2
Movement to Review:
Air Squat
Main Movements
Press
Push press
Push Jerk

–VENERDI’ 19.06.20
-CROSSFIT CLASS
Emom 10 of
Power clean + front squat +squat clean
Build up!
Amrap 12
1-2-3-4-5….etc
Power clean (70/50 kg)
Front squat
10 abmat sit ups

–SABATO 20.06.20
-CROSSFIT CLASS
Amrap 20*
50 wb (9/6kg)
50 push up hr
50 cal
50 deadlift (100/70 kg)
*scaled numbers