Settimana 03-08 febbraio 2025

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