Lunedì 06 aprile 2026
PASQUETTA – REST DAY
Martedì 07 aprile 2026
SKILL – BEAR COMPLEX
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
WOD – EMOM 27’
I 15/12 Cal Row
II 15 Toes To Bar
III 1 Bear Complex
HYROX – EMOM 32’
I 15/12 Cal Row
II 30 m Burpee Broad Jumps
III 15/12 Cal Row
IV 40 m Farmer Carry
BOOSTLAB
Back Squat
5×7@78
Hip Thrust 2×10
Kas Hip Thrust
1×15+
3x
12 Db Walking Lunges+ 15 Russian Swing
Istruttori
7:00 – 9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 BoostLab Aurelio
18:30 Eugenio
19:30 Eugenio
Mercoledì 08 aprile 2026
STRENGTH – AMRAP 12’
8 Front Squats
30” Front Rack Hold
WOD – EMOM 18’
I DB Farmer Carry
II 45” Max DB Push Ups
III 45” Max Air Squats
HYROX – COUPLE AMRAP 30’
A 400 m Run
B AMRAP
15 Wall Ball Shots
10 Burpees
5x 10 m Farmer Carry
Istruttori
7:00 – 9:30 Aurelio
12:30 Elena
17:30 Elisa
18:30 Hyrox Elisa
19:30 Elisa
Giovedì 09 aprile 2026
STRENGTH – PUSH PRESS
3RM
WOD – 3 ROUNDS
5-4-3
Power Cleans
Push Presses
200 m Run
HYROX
3xEMOM 12’
I Cal Row
II Cal Bike
III SkiErg
IV 1,5/1m Broad Jumps
Rest 2’ Between EMOMs
BOOSTLAB
Deadlift 3×3@87
Back Squat Cat
4×4@67
Single Leg Rdl
3×8+8
Istruttori
7:00 – 9:30 Sara
12:30 Elisa
17:30 – 18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 10 aprile 2026
WOD
1x Max Strict Pull Ups
3 ROUNDS
500/400 m Row/Ski
40 Sit Ups
30 DB Alternating Snatches
1x Max Strict Pull Ups
HYROX
IN 40’
Cash In
1000 m Run/ 50/40 Cal Bike
Then AMRAP
5 Burpees
10 Wall Ball Shots
15/12 Cal Row
20 Sandbag Lunges
25 Sit Ups
30 m Farmer Carry
FORGELAB
5 Sets
Max Shoulder Presses @65%BW
Max Bent Over Row @80%Bw
Rest 2’-3’
3 Sets
5 Heavy Alt DB Curl
15-20 Reverse Grip Curls
Istruttori
7:00 – 9:30 Alessandro
12:30 Hyrox Sara
17:30 – 18:30 Elisa
18:30 ForgeLab Aurelio
19:30 Elisa
Sabato 11 aprile 2026
WOD – EVERY 7’ x 3 ROUNDS
250 m Run
1 Round Cindy
5 Thrusters @60/40
1 Round Cindy
5 Thrusters
1 Round Cindy
9:30 Sara
12:30 Eugenio
EXTRACREDIT
FORGE LAB
Incline Bench Press
3×6-8 1×10-12
Tricep Pushdown
3×15-20
DB Lateral Raises
3×10-15
HYROX
3x
20 Front Rack DB Walking Lunges
12,5 m Sled Push
Rest 1’30”
2 ROUNDS
8’ Row
8’ Ski
8’ Bike
Per info sulla fase GPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
EMOM 30’
1 Hang Squat Clean
FOR TIME
30 Chest To Bar
100 m Farmer Carry 2×32/24
20 Sandbag Clean @70/50
100 m Farmer Carry
10 Muscle Ups
100 m Far,er Carry
Per info su Vega Program @elisamariani93