Lunedì 01 settembre 2025
STRENGTH- PUSH PRESS
10-8-6-6
WOD – AMRAP 12’
10 Bar Facing Burpees
25 KB Russian Swings
10 Push Presses
7-9:30-12:30 Elisa
17:30-18:30 Sara
19:30 Andrea
Martedì 02 settembre 2025
STRENGTH – BADASS
Back Squat
10-8-6-6
WOD – 5 ROUNDS
5 Deadlifts
5 Strict Toes To Bar/10 V-Ups
10-10-20-20-30 m DB Walking Lunges
Rest 1’
HYROX CLASS h 12:30
3 ROUNDS
500/400 m Row
30 m Burpee Broad Jumps
400 m Run
3×12,5 m Sled Push AHAP
Rest 2’
BADASS: La classe di questa settimana è sospesa.
Da settimana prossima riprendiamo con due classi il martedì e il giovedì alle h18:30.
7-9:30 Elena
12:30 Hyrox Sara
17:30-18:30-19:30 Elisa
Mercoledì 03 settembre 2025
STRENGTH – “SIXPACK”
3 Sets (4’20”)
20” Hollow Rocks
10” Rest
20” Hollow Hold
10” Rest
20” Mountain Climbers
10” Rest
WOD – 7 ROUNDS
9 Hang Power Snatches
9 Seated Med Ball Throws
200 m Run with Med Ball
HYROX CLASS h 19:30
COUPLE WOD
AMRAP 30’
Cal Row
Buddy 1: Row
Buddy 2: 5 Shuttle Run + 2 Shuttle Farmer Carry
Switch Every 2’
7-9:30 Elisa
12:30 Elena
17:30 -18:30 Sara
19:30 Eugenio
Giovedì 04 settembre 2025
WOD – E2MO2M x 20’
3 Bar Muscle Ups/5 Chest To Bar/5 Pull Ups
5 Power Cleans @80/55
7 Burpees
7-9:30 Sara
12:30 Elisa
17:30-18:30-19:30 Elena
Venerdì 05 settembre 2025
WOD FOR QUALITY – AMRAP 20’
15 DB/KB Front Squats
50/30 Double Unders
12/6 Strict Pull Ups
15” L-Sit
HYROX CLASS
E3MO3M x 30’
200 m Run
12 Sit Ups
8-12 Burpee Box Jumps
7 Andrea
9:30-12:30 Sara
17:30-18:30-19:30 Elisa
Sabato 06 settembre 2025
WOD – 10 ROUNDS
5 Thrusters @50/35
10 Pull Ups
150 m Run
Rest 1’
9:30 Sara
12:30 Eugenio
EXTRACREDIT
BADASS
4 SETS
8 Romanian Deadlifts
16 DB Hip Thrusts
Bulgarian Split Squats
3×10
HYROX
Day 1
5×500 m Row
Rest 3’
2×1000 m Ski
Rest 3’
Day 2
1600 m Run
2000 m Row
1600 m Run
100 Wall Ball Shots Unbroken or Max Unbroken
HULK BULK
50 Dips
Then
50 Pull Ups
Then
5 Sets
8+8 Single Arm DB Presses
Then
50 Supine Ring Rows
VEGA
3 ROUNDS
10 Sandbag Ground To
Shoulders
30/25 Cal Bike
Rest 5’
50 Strict Chest To Bar
50 Overhead Squats
@70/45