Lunedì 04 novembre 2024
STRENGTH – COMPLEX
2 Push Presses
3 Push Jerks
WOD – 9 ROUNDS
9 Air Squats
6 DB Hang Cleans
3 DB Shoulder To Overheads
Martedì 05 novembre 2024
WOD – FOR TIME
3 Deadlifts
50 Sit Ups
6 Deadlifts
400 m Run/400 m Row/24/18 Cal Bike
9 Deadlifts
50 Tuck Crunches
12 Deadlifts
400 m Run/400 m Row/24/18 Cal Bike
15 Deadlifts
50” Hollow Hold
18 Deadlifts
400 m Run/400 m Row/24/18 Cal Bike
HYROX CLASS
A. 4×12,5 m Sled Push
AFAP
B. 4 ROUNDS
800 m Run
10 Strict Pull Ups/Banded
50 m Farmer Carry
20 Wall Ball Shots
BADASS CLASS
Back Squat
4×5/6
Hip Thrust
4×8/10
Double Clam Shell
2×20
Mercoledì 06 novembre 2024
WOD – 7 ROUNDS
14/11 Cal Row
7 Bar Facing Burpees
7 Power Cleans
SIXPACK
3/4 x10 Weighted Sit Ups
HYROX CLASS
FOR TIME
20 Barbell Lunges @50%BW
400 m Run/Row
40 m Sandbag Lunges
400 m Run/Row
Rest 1’
20 Deadlifts @BW
400 m Run/Row
160 m Farmer Carry 2×24/16
400 m Run/Row
Rest 1’
3 Lanes Sled Push
400 m Run/Row
40 Wall Ball Shots
400 m Run/Row
Giovedì 07 novembre 2024
SKILL – ROPE CLIMB
J-Hook
1/2 Ascent
Full Ascent
WOD – 5 ROUNDS
IN 3’
10/5 Pull Ups
20/10 Push Ups
30 Sit Ups
1 Rope Climb
Max Plank Hold
Rest 1’30”
BADASS CLASS
Deadlift
4×5
Hip Thrust
3×10/12
Bulgarian Split Squat
3×10
Venerdì 08 novembre 2024
WOD – 10 ROUNDS
1’ 5 Back Squats +
Max Reps Dips
1’ Rest
Sabato 09 novembre 2024
WOD – FOR TIME
100 Burpees To Target
80 Russian KB Swings
60 Toes To Bar
40 DB Devil Presses
10 Wall Walks
EXTRACREDIT
HYROX EXTRACREDIT
FOR TIME
1 Mile Run
500 m SkiErg
50 Wall Ball Shots
1 Mile Run
500 m SkiErg
20m Burpee Borad Jumps
30 Wall Ball Shots
1 Mile Run
500 m SkiErg
30m Burpee Borad Jumps
20 Wall Ball Shots
HULK BULK
30° Incline Bench Press
8-8-8-8
FOR TIME
10-8-6-4-2
Strict Pull Ups
15-12-9-6-3
Strict Dips
Weighted If You Can
VEGA
IN 6’
50 Cal Row
Max Wall Walks
Rest 3’
IN 6’
40 Cal Bike
Max 5m Lanes Handstand Walk
Rest 3’
IN 6’
50 Cal SkiErg
Max Strict Handstand Push Ups