Lunedì 03 febbraio 2025
WOD – LEGDAY
10 ROUNDS
10 Back Rack Lunges
10/8 Cals Row/Ski Or 10/7 Cals Row
10 Heavy Russian Swings
Rest 1’/1’30″
Martedì 04 febbraio 2025
SKILL – SUMO DEADLIFT HIGH PULL
WOD – 6 X AMRAP 3′
50 Double Unders
15 Burpees
Max Sumo Deadlift High Pulls
Rest 1’ between amraps
HYROX CLASS
6 x AMRAP 3’
21/15 Cal Row
15 Burpees/Speed Burpee
Max DB Walking Lunges
Rest 1’ between amraps
BADASS CLASS
Back Squat
4×5@75%
Hip Thrust
4×10
Frog Hip Thrust
2×12
Mercoledì 05 febbraio 2025
STRENGTH – 4 SETS
6/10 Bench Press
5/8 Bent Over Row
Rest 2’
WOD – AMRAP 12′
3-5 Strict Pull Ups
10-20 Push Ups
80 m Farmer Carry
HYROX CLASS
AMRAP 12’
400/350 m SkiErg
20 Goblet Squats
20 Sit Ups
AMRAP 12’
400/350 m Row
20 Push Ups
20 Sit Ups
AMRAP 12’
20/15 Cal Bike
20 Step Ups
20 Sit Ups
Giovedì 06 febbraio 2025
WOD – 10 ROUNDS
4 Deadlifts @100/70
6 Pull Ups
12 Sit Ups
BADASS CLASS
Deadlift
4×5@75%
Bulgarian Split Squat
4×10
Deficit Sumo Squat
2×12
Venerdì 07 febbraio 2025
STRENGTH – POWER CLEAN
3-3–3-3-3
T&G
WOD – AMRAP 7′
4 Box Jumps @75/60
5 Shoulder Press @50/35
HYROX CLASS
3 ROUNDS
50 KB Swings
50 m Walking Lunges
25 m Burpee Broad Jumps
800 m Run
30 Wall Ball Shots
Sabato 08 febbraio 2025
WOD – COUPLE WOD
400 m Run
45 Burpee Box Overs
45 Wall Ball Shots
400 m Run
45 DB Snatches
45 Walll Ball Shots
400 m Run
45 DB hang Clean And Jerks @22/5/15
45 Wall Ball Shots
400 m Run
45 Burpee Pull Ups
45 Wall Ball Shots
EXTRACREDIT
HYROX EXTRACREDIT
2 ROUNDS
1200 m Run
1200 m SkiErg
2 Miles Assault Bike
HULK BULK
Incline Bench Press 30°
1×6/8
3×8/12
Weighted Pull Up
4×3
Rest 1’30”
Tricep Pushdowns
3×10/15
VEGA
Snatch
8×3 @80+%
3 ROUNDS
100 Heavy Rope Single Unders
15 Shoulder Presses @55%BW
10 Deadlifts @150%BW