Lunedì 04 agosto 2025
WOD – 3 ROUNDS
300/250 m Row
X Power Cleans
300 m Run
Rest 3’
R1 10@80/55
R2 20@60/40
R3 30@40/30
Martedì 05 agosto 2025
COUPLE WOD – AMRAP 20′
I Go You Go
150 m Run
6 DB Deadlifts
6 DB Reverse Lunges
6 Box Jumps
HULK BULK – 2/3 ROUNDS
5-10 DB Shoulder
Presses
5-10 DB Push Presses
5-10 DB Push Jerks
Rest 2-3’
HYROX CLASS
3 ROUNDS
1000/800 m Row
80 m Burpee Broad Jumps
25 m Sled Push
800 m Run
BADASS CLASS
Barbell Bulgarian Split Squats
8-8-6-6
4 Superset
8-12 Romanian Deadlifts
10m+10m Lateral Banded Walk
Banded Lying Leg Raises
2×15-20
Mercoledì 06 agosto 2025
SIXPACK FOR SUMMER – AMRAP 8′
30 DB Sit Ups
10+10 Side Plank Reach Through
10” L-Sit
WOD – EMOM 19’
I 10-12 DB Bench Presses
II 10-15 Seated Med Ball Throws
III 2-3 Rope Climbs
IV Max Double Unders
V Rest
HYROX CLASS – TEAM OF 3
Switch Every 2’
I 300 m Run
II 25 Wall Ball Shots
III Max Distance Ski
Till 6000/5400/4800 m SkiErg
Giovedì 07 agosto 2025
STRENGTH – FRONT SQUAT
4X5-6
WOD – AMRAP 10′
25 Front Squat @50%
50 Push Ups
800 m Run
50 Push Ups
Max Front Squats
Venerdì 08 agosto 2025
SKILL
Handstand And Pull Up
WOD – 3 ROUNDS
300/250 m Row
20 Wall Ball Shots
10 Handstand Push Ups
10 Pull Ups
HYROX CLASS
At 0 And at 15’:
1000/800 m Row
At 5’ And At 20’:
4 ROUNDS
10 Burpees
4 Shuttle Run (7,5+7,5m)
At 10’ And At 25’:
500/400 m SkiErg
20 Wall Ball Shots
Sabato 09 agosto 2025
WOD – AMRAP 24′
3 Deadlifts 120/80
5 Burpees
3 Cleans 70/45
5 Heavy DB Shoulder Presses
200 m Run
EXTRACREDIT
HYROX
Day 1
50’ Run
20’ Row
Day 2
Skierg
8×3’ On 3’ Off
5×100 m Farmer Carry
Unbroken
Rest 1’30”
HULK BULK
4 ROUNDS
Bench Press
5×5@75%
EZ Curls
3×20
Tate Press
3×12
VEGA
Snatch Balance
3×2/3@85-90%
Snatch
3×3@80%
3×2@85%
3×1@90%
FOR TIME
50/40 Cal Bike
30 Wall Walks
50/40 Cal Bike