Lunedì 02 marzo 2026
STRENGTH – Pause Push Press
3-3-3-3
WOD – 4 ROUNDS
80 Double Unders
20 Box Jumps
10 Push Presses
HYROX
Amrap 24’
P1 350 m Row Pacing (1’30”)
P2 150 m run + Max Wall Ball Shots
Istruttori
7:00 – 9:30 Alessandro
12:30 Elena
17:30 18:30 19:30 Elisa
18:30 Hyrox Aurelio
Martedì 03 marzo 2026
WOD
1x Max Strict Pull Ups
3 ROUNDS
500/400 m Row/Ski
40 Sit Ups
30 DB Alternating Snatches
1x Max Strict Pull Ups
HYROX
FOR TIME
2000 m Row
Then
20-15-10-5
Goblet Squats
Burpees
Wall Balls
Push Ups
Then
2000 m SkiErg
BOOSTLAB
Back Squat
5×5
Hip Thrust
3×10
Lying Lateral Leg Raise
2×20
Istruttori
7:00 – 9:30 Elena
12:30 Hyrox Elisa
17:30 Alessandro
18:30 BoostLab Alessandro
18:30 Sara
19:30 Alessandro
Mercoledì 04 marzo 2026
SKILL – ROPE CLIMB
Practice
WOD – EMOM 19’
I 5 Deadlifts
II Rest
III 2 Rope Climb
IV Rest
HYROX
E6MO6M x 4 Rounds
100 m Farmer Carry
15 Burpee Over Rower
15 Cal Row
10 KB Step Over Box
Istruttori
7:00 – 9:30 Elisa
12:30 Sara
17:30 Aurelio
18:30 Hyrox – 19:30 Eugenio
Giovedì 05 marzo 2026
WOD – 6 x AMRAP 2’
300/250 m Row
Max Push Jerks
Rest 2’
HYROX
4 Sets – Build
5+5 DB Reverse Lunges
60” Max Cal Bike
Rest 3’
2 ROUNDS
1000 m Row/1.5 Miles Bike
50 Sit Ups
60” Rope Dead Hang
BOOSTLAB
Deadlift
5×5
DB Walking Lunges
3×16
Banded Hip Bridge
3×20
Istruttori
7:00 – 9:30 Sara
12:30 Elisa
17:30 – 18:30 -19:30 Hyrox Elena
18:30 BoostLab Aurelio
Venerdì 06 marzo 2026
STRENGTH – BACK SQUAT
3×1.2.3
WOD – AMRAP 14’
7 Power Cleans
14 Toes To Bar
21 Push Ups
HYROX
4 ROUNDS
300 m Run
30 Hand Release Push Ups
20 DB Thrusters
2 Lanes Sled Push
Then
100 m Sandbag Walking Lunges
FORGE LAB
Bench Press
5×5
1×8-10
DB Laterals
3×8-12
Barbell Curl in 8’
20-18-16-14-…
Istruttori
7:00 – 9:30 Alessandro
12:30 Hyrox Sara
17:30 – 18:30 – 19:30 Elisa
18:30 ForgeLab Aurelio
Sabato 07 marzo 2026
WOD – FOR TIME
100 Thrusters
Every Break 200 m Run
In The Remaining
Time Max L-Sit
9:30 Sara
12:30 Eugenio
EXTRACREDIT
FORGE LAB
Shoulder Press
2×4-6
2×6-8
Tricep Pushdowns
3×10-12
Hammer Curl
3×15-20
HYROX
75/60 Cal Row
21 Back Squats@BW
75/60 Cal Ski
15 Back Squats@BW
800 m Run
9 Back Squats@BW
Per info sulla fase GPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
FOR TIME
3-6-9-12-15-12-9-6-3
Power Cleans @60/40
Front Squats
Push Presses
Cal Bike
Per info su Vega Program @elisamariani93