Lunedì 05 maggio 2025
STRENGTH – EVERY 2’ x 5 ROUNDS
5-4-3-2-1 Deadlifts
1 Rope Climb
WOD – 3 ROUNDS
30 Wall Ball Shots
15 Seated Med Ball Throws
400 m Run
Martedì 06 maggio 2025
STRENGTH – WEIGHTED STRICT PULL UP
2-2-1-1-1 (In 10’)
Or
AMRAP 10’
Strict/Box Pull Ups
WOD – FOR TIME
60 Push Presses @60/40
Every Drop 10 Box Jump Overs
HYROX CLASS
AMRAP 12’
200 m Row
15 Wall Ball Sots
10 DB Walking Lunges
10 Burpees Facing Rower
Rest 2’
AMRAP 10’
200 m Row
15 Wall Ball Shots
10 DB Walking Lunges
Rest 2’
AMRAP 8’
200 m Row
15 Wall Ball Shots
BADASS CLASS
Hip Thrust
4×6@70%
Bulgarian Split Squats
3×8
Clam Shell Doppio
2×15-20
Mercoledì 07 maggio 2025
STRENGTH – THRUSTER
5-5-3-3
WOD – 4 ROUNDS
500/400 m Row
25/15 Push Ups
10 Thrusters @45/30
HYROX CLASS
4 ROUNDS
In 6′
800 m Run
15 DB Hang Clusters 2×15/10
Max Cal Row/Ski/Bike
Giovedì 08 maggio 2025
SIXPACK – HULK BULK
AMRAP 9’
6+6 1 Arm DB Row
15 Sit Ups
15” Chin Over Bar
WOD – AMRAP 10’
6+6 1 Arm DB Hang Cleans
6 1 Arm DB Walking Lunges
6 Toes To Bar
6 1 Arm DB Walking
Lunges
BADASS CLASS
Deadlift
4×6@65%
Hip Thrust
3×10 + Max Half Reps
DB Step Ups
3×8
Venerdì 09 maggio 2025
WOD – FOR TIME
20 Pull Ups/10 Bar Muscle Ups
Then
5 ROUNDS
50 Double Unders
10 Burpees
Then
1RM Complex
1 Power Clean
1 Hang Squat Clean
1 Front Squat
HYROX CLASS
COUPLE WOD
AMRAP 30’
Cal Row
Buddy 1: Row
Buddy 2: 5 Shuttle Run + 2 Shuttle Farmer Carry
Switch Every 2’
Sabato 10 maggio 2025
WOD – FOR TIME
20 Ground To Overhead @Load 1
30 DB Renegade Rows
20 Shoulder To Overhead @Load 2
30 DB Deficit Push Ups
20 Cleans @Load 3
30 Hand Release Push Ups
EXTRACREDIT
HYROX EXTRACREDIT
5 Km Run
Every 3’ Perform 15 Burpee
Broad Jumps
HULK BULK
Incline Bench Press
30°
1×4-6
2×6-8
1×10-12
AMRAP 12’
5 Strict Pull Ups
5 Shoulder Press @0.6BW
VEGA
5 ROUNDS
5 Strict Weighted Dips
5 Strict Weighted Pull Ups
Rest 1’
7 ROUNDS FOR TIME
35 Double Unders
7 Thrusters 50/35