Lunedì 03 marzo 2025
STRENGTH – 5 SETS
3 Deadlifts
5 Push Presses
2′ Rest
WOD – 5 ROUNDS
5 Deadlifts @125/85
35 Double Unders/10 DUs
Martedì 04 marzo 2025
WOD – 7 ROUNDS
In 3’
15 +/-3 Reps
Toes To Bar
15 +/-3 Reps
KB American Swings @32/24
7,5 m KB Walking Lunges
HYROX CLASS
900/750 m Row
25 Toes To Bar
600/500 m Row
25 V-Ups
300/250 m Row
25 Sit Ups
15/12 Cal Bike
25 V-Ups
35/30 Cal Bike
25 Toes To Bar
45/40 Cal Bike
BADASS CLASS
Back Squat
4×2@90%
Hip Thrust
4×6
Clam Shell
2xMax
Mercoledì 05 marzo 2025
STRENGTH – 6 SUPERSET
6/10 DB Bench Press
6/8 Weighted Pull Ups/ Strict Pull Ups/ Ring Row
WOD – 10 ROUNDS
10-9-8-7-6-5-4-3-2-1
2DB Push Presses
After Each Set:
3 CTB Pull Ups/ Pull Ups
10 Sit Ups
50 m Farmer Carry
HYROX CLASS
6 ROUNDS
30 m Burpee Broad Jumps
25/20 Cal Row
3x
Max Distance Farmer Carry @32/24
Rest 2’
Giovedì 06 marzo 2025
WOD – 3 ROUNDS
1000/800 m Row
30 Wall Ball Shots
30 Knees To Elbows
BADASS CLASS
Deadlift
4×2@90%
Bulgarian Split Squat
4×6
Lateral Lunges
3×12
Venerdì 07 marzo 2025
STRENGTH – COMPLEX
1 Hang Clean
1 Push Press
1 Front Squat
1 Push Press
WOD – AMRAP 10′
3 Complex @70%
25-15 Push Ups
HYROX CLASS
800 m Run
100 m Farmer Carry
45 Push Ups
15 Back Squats @BW
600 m Run
100 m Farmer Carry
35 Push Ups
10 Back Squats
400 m Run
100 m Farmer Carry
25 Push Ups
5 Back Squats
Sabato 08 marzo 2025
WOD – FOR TIME
400 m Run
30 KB Russian Swings
400 m Run
20 KB Russian Swings
20 Box Jump Overs
400 m Run
10 KB Russian Swings
10 Box Jump Overs
10 Wall Walks
400 m Run
5 KB Russian Swings
5 Box Jump Overs
5 Wall Walks
5 Rope Climbs
EXTRACREDIT
HYROX EXTRACREDIT
FOR TIME
5000 m Run
2000 m Row
1500 m SkiErg
HULK BULK
Incline Bench Press
3×4-6
2×6-8
DB Curl
4×8-12
DB Lateral Raises
3×10-15
VEGA
Power Clean And Jerk
2-2-2-2-2
7 ROUNDS
400 m Run
1 L-Sit Rope Climb
6 Overhead Squats @80/55