WORKOUT OF THE WEEK 22.06.20 – 27.06.20

—LUNEDI’ 22.06.20

–CROSSFIT CLASS
10 Emom alt:
5 deadlift @75/85% of 1rm
10 down &up
Then:
Every 5 min * 4 rds:
500 mt row-sky/1k bike
10 deadlift (100/70 kg)
15 push up hr
50 su/under

–ENDURANCE OUTDOOR CLASS
In 3 minutes x 10 Rounds
200 mt Run
25 Air Squat
Remaining time:max reps Down Ups
rest 1 min

—MARTEDI’ 23.06.20

–CROSSFIT CLASS
2 rds for reps:
2 min bar mu/pull up
Rest 1
2 min hspu/pike/bb press
Rest 1
2 min toes to bar
Rest 1
2 min pistol squat alt/box step up with medball
Rest 1

–ON RAMP CLASS OUTDOOR:
DAY 3
Main Movements
Deadlift
Sumo Deadlift High pull
Medball Clean

—MERCOLEDI’ 24.06.20

–CROSSFIT CLASS
On the 5min * 4 rds
30 air squat
20/15 cal
10 power snatch(43/30 kg)
Into 10 min on heavy 2 power snatch

–ENDURANCE OUTDOOR CLASS
Every 10 minutes for 4 rounds:
800 mt Run
30 Burpees
400 mt Run
15 Burpees

—GIOVEDI’ 25.06.20

–CROSSFIT CLASS
Emom 10 alt
5/7 push press @70/80% of 1 rm/ground
30” max reps V ups/knee tucks
Then:
10-9-8-7-6….1*
Power clean & jerk (70/50 kg)
Burpee box jump (60/50 cm)
*cap 15 min

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

—VENERDI’ 26.06.20

**CHIUSO PATRONO DI TRENTO**

—SABATO 27.06.20

–CROSSFIT CLASS

Team of 2 pers :
Emom 40 (partner 1 min on 1 min off)
-hang squat clean (40/30 kg)
-burpees
Db snatch (22,5/15 kg)
Wb (9/6 kg)