Lunedì 02 dicembre 2024
WOD – 3 ROUNDS
15 Hang Power Cleans
7 Box Jumps
15 Strict Ring Dips
Martedì 03 dicembre 2024
WOD – 7 ROUNDS
IN 1’
21 Double Unders
7 Burpees
Max Deadlifts
Rest 2’
HYROX CLASS
STRENGTH
4x25m Sled Push AHAP
AMRAP 10’
15/12 Cal Row
7 Burpee Over Rower
REST 3’
AMRAP 10’
10 Shuttle Run
15 Wall Ball Unbroken
BADASS CLASS
Squat Test
5-3-1
Mercoledì 04 dicembre 2024
WOD – COUPLE WOD
100-80-60-40-20
Russian KB Swings
50-40-30-20-10
Bench Presses
30-30-30-30-30
Cal Row
HYROX CLASS
EMOM 29’
I 45” Row
II 20 Wall Ball Shots
III 45” SkiErg
IV 80 m Farmer Carry
V Max Burpees
VI Rest
Giovedì 05 dicembre 2024
STRENGTH – BACK SQUAT
EMOM 11’
I 1 Back Squats
II 2 Back Squats
III 3 Back Squats
IV Rest
WOD – 5 ROUNDS
20 m DB Walking Lunges
8 DB Devil Presses
BADASS CLASS
Deadlift Test
5-3-1
Venerdì 06 dicembre 2024
WOD – AMRAP 20′
1 Legless Rope Climbs
10 Box Jumps
15 Seated Med Ball Throws
12 Push Presses
HYROX CLASS
EVERY 3’ x 15’
150 m Row Sprint
6 Shuttle Run
COUPLE WOD
3 ROUNDS
50 Cal Bike
40 m Burpee Broad Jumps
30 Wall Ball Shots
Sabato 07 dicembre 2024
WOD – 5 ROUNDS
Every 5’
10 Thrusters
15 Toes To Bar
500/400 m Row
EXTRACREDIT
HYROX EXTRACREDIT
FOR TIME
1000 m Run
50 Hollow Rocks
50 Wall Ball Shots
1000 m Run
50 Hollow Rocks
50 Wall Ball Shots
1000 m Run
HULK BULK
Incline Bench Press 30°
2×8/10
2×10/12
Strict Pull Up (Weighted)
8-8-8-8
Dips
5xMax
VEGA
Snatch
Test 3 RM
Rest 5’
3 ROUNDS
9 Thrusters 80/55
9 Ring Muscle Ups
Rest 5’
FOR TIME
50 Strict Handstrand Push Ups