GIOVEDI 28.05.2020 CFCV
🔸 WOD

5 ROUND FOR TIME

10 HPC
10 FR LUNGE
22 LAT. JUMP

(Rx: M40/W30; Scl: M25/W20)
MERCOLEDI 27.05.2020 CFCV
🔸WOD

EMOM 24'

1' CAL BIKE
1' DU
1' STOH
1' REST

(Rx: M30/W20; Scl: M20/W15)

MARTEDI 26.05.2020 CFCV GW
🔸WOD

FOR TIME

21/15/9/15/21
DEADLIFT
BOX JUMP

(Rx: M50/W35; Scl: M40/W25)
LUNEDI 25.05.2020 CFCV “M-W”
🔸WOD

AMRAP 12'

15/12 CAL ROW
10 THRUSTER

(Rx: M30/W20; Scl: M20/W15)

🔸ACCESSORY

Emom 8'

Odd Group A
Even Group B
8/6 strict pull up
CFCV Home Workout DOMENICA 24.05.20
🔸WARM UP

5 Set o:

15" Skip
15" Kick Back
4 Push-up Toe Touch

-

🔸WORKOUT

4 X AMRAP5'

6 PUSH UP
12 V-UP
36 D.U.
REST 2' B/T
CFCV Home Workout VENERDĂŚ 22.05.20
🔸WARM UP

5 Set of:

20 Jumping Jack
10 In & Out Squat
20" Plank

-

🔸WORKOUT

AMRAP 10'

14 REVERSE LUNGES
10 TUCK UP

REST 4'

AMRAP 10'

10 JUMPING LUNGES
14 SIT-UP

CFCV Home Workout GIOVEDĂŚ 21.05.20
🔸WARM UP

5 Set of:

20" Single Under
20" Air Squat
20" Shoulder Tap

-

🔸WORKOUT

9 ROUND FOR TIME:

5 BODYWEIGHT MAN-MAKER
30/60 D.U./S.U.

CFCV Home Workout MERCOLEDĂŚ 20.05.20
🔸WARM UP

4 Set of:

20" Skip
20" Inchworm
20" Kick Back
20" Lunges

-

🔸WORKOUT

4 ROUND FOR TIME:

20 ALT. SNATCH
20 STEP-UP

Time Cap: 12'
Target: 10'
CFCV Home Workout MARTEDĂŚ 19.05.20

🔸WARM UP

5 Set of:

10 Mountain Climb
5 Push-Up
10 Deadlift

-

🔸WORKOUT

3 ROUND OF

AMRAP 5'
2+2 CLEAN + THRUSTER DX
2+2 CLEAN + THRUSTER SX
4+4 CLEAN + THRUSTER DX
4+4 CLEAN + THRUSTER SX
.....

REST 2'30" B/T ROUND

CFCV Home Workout LUNEDĂŚ 18.05.20
🔸WARM UP

4 Set of:

30" saltelli sul posto
30" corsa sul posto
30" corsa calciata
30" step up

-

🔸SPECIFIC WARM UP

500m Corsa ritmo facile

-

🔸WORKOUT

FOR TIME:

5 KM RUN
CFCV Home Workout DOMENICA 17.05.20
🔸WARM UP

4 Set of:

5+5 Deadlift
10 Push Press
10 Mountain Climb

-

🔸WORKOUT

5 ROUND FOR TIME:

10+10 DEADLIFT ONE ARM
10+10 HANG CLEAN ONE ARM
10+10 SHOULDER TO OVERHEAD ONE ARM
15 GOBLET SQUAT
20 ALT. LEG V-UP
CFCV Home Workout SABATO 16.05.20
🔸WARM UP

5 Set of:

20" Single Under
5 No Push Up Burpee
5 Push Up

-

🔸WORKOUT

FOR TIME:

10,9,8,7,...1 DEVIL PRESS ONE ARM
30/60 D.U./S.U.

Time Cap: 13'
Target: 10'

CFCV Home Workout VENERDĂŚ 15.05.20
🔸WARM UP

5 Set of:

10 Air Squat
10 Deadlift
5 Burpee Face

-

🔸WORKOUT

5 ROUND FOR TIME:

22 STEP-UP
8 + 8 HANG CLEAN
10 BURPEE FACE

Time Cap: 15'
Target: 12'

CFCV Home Workout GIOVEDĂŚ 14.05.20
🔸WARM UP

4' AMRAP

20 Single Under
5+5 T-Frame Rotation
10 PVC Thruster

-

🔸WORKOUT

EMOM 20'

1' S.U./D.U.
1' SIT-UP
1' THRUSTER
4' REST

CFCV Home Workout MERCOLEDĂŚ 13.05.20
🔸WARM UP

5 Set of:

10 Pass Through
10 Good Morning
5 No Push-up Burpees

-

🔸SPECIFIC WARM UP

4 Set of:

6 Deadlift
4 Hang Clean
2 STOH

-

🔸WORKOUT

FOR TIME:

27/21/15/9/6/3
ALT. CLEAN & JERK
LATERAL HOPS
CFCV Home Workout MARTEDĂŚ 12.05.20
🔸WARM UP

4 Set of:

30" Single Under
30" Air Squat
10 Shoulder Tap
3 Push-up

-

🔸SPECIFIC WARM UP

TIMING ON:

20" Push-up
20" Goblet Squat
20" Burpees lateral

-

🔸WORKOUT

6 ROUND EVERY 90"

PUSH-UP
GOBLET SQUAT
BURPEES LATERAL

COMPLETE WHOLE REPS IN 60"

-

🔸CASH OUT

TABATA RUSSIAN SWING
CFCV Home Workout LUNEDĂŚ 11.05.20
🔸WARM UP

4 Set of:

22 Jumping Split Lunges
16 Air Squat
10 Walk-out Push-up

-

🔸WORKOUT

FOR TIME

100 ALT. SQUAT CLEAN

EVERY MINUTE PERFORME 5 BURPEES

Target: 13'
Cap Time: 16'

🔺Accessory Workout?!?!⠀
➡️ ZOOM CF Class⠀
CFCV Home Workout DOMENICA 10.05.20
🔸WARM UP

AMRAP 5':

10 Jumping Jack
10 Sit-through
10 Single leg V-up

-

🔸WORKOUT

3 X AMRAP 5'

10 OLYMPIC SNATCH
10 REVERSE LUNGES

REST 2' B/T
CFCV Home Workout SABATO 09.05.20
🔸WARM UP

5 Set of:

30" Single Under
30" Air Squat
30" Shoulder tap

-

🔸WORKOUT

AMRAP 18'

30 D.U.
10 + 10 BRIDGE FLOOR PRESS
30 D.U.
20 STEP UP
CFCV Home Workout VENERDĂŚ 08.05.20
🔸WARM UP

5 Set of:

10 Pass Through
10 Thruster
10 DB/KB Deadlift

-

🔸WORKOUT

10 ROUND FOR TIME*: "DT"

*PERFORM 1 ROUND PER SIDE

12 DEADLIFT
9 HANG POWER CLEAN
6 SHOULDER TO OVERHEAD
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