Lunedì 06 gennaio 2025
EPIFANIA – REST DAY
Martedì 07 gennaio 2025
STRENGTH – 4 SUPERSETS
5+5 Single DB Shoulder Presses
Max Strict Pull Ups
WOD – “FEELING OF GUILT”
5xAMRAP 3’
10 Box Jump Overs
20 DB Hang Snatches 1 DB @22,5/15
10 DB Box Step Overs
Max Cals Rower/SkiErg/Bike
Rest 2’
HYROX CLASS
3 ROUNDS
10 Burpees
200/175 m Row
20 Wall Ball Shots
Rest 1’
20 Wall Ball Shots
200/175 m Row
10 Burpees
Rest 1’
BADASS CLASS
Back Squat
5×4@75%
Hip Thrust
3×8
Mercoledì 08 gennaio 2025
WOD – EACH FOR TIME
At 0
15-12-9
Thrusters @40/30
9-9-9 Burpee Facing
At 7’
12-9-6
Thrusters @50/35
6 Burpee Facing
At 15’
9-6-3
Thrusters @60/40
3 Burpee Facing
HYROX CLASS
3xEMOM 12’
I Cal Row
II Cal Bike
III SkiErg
IV 1,5/1m Broad Jumps
Rest 4’ Between EMOMs
Giovedì 09 gennaio 2025
SIXPACK – 5 ROUNDS
10 Med Ball Alternate V-Ups
10 Tuck Crunches
Rest 30”
WOD – AMRAP 10’
8 Devil Presses 2 DB @22,5/15
2 Rope Climbs
BADASS CLASS
Deadlift
5×4@75%
DB Reverse Lunges
3x(8+8)
Venerdì 10 gennaio 2025
WOD – E4MO4M x 20’ (5 ROUNDS)
12 Toes To Bar
24 Walking Lunges
6 Clean And Jerks
Rest 2’
AMRAP 2’
Clean And Jerks
HYROX CLASS
HYROX SPRINT
400 m Run/Bike
400 m SkiErg/Row
400 m Run/Bike
25 m Sled Push
400 m Run/Bike
25 m Sled Pull
400 m Run/Bike
40 m Burpee Broad Jumps
400 m Run/Bike
400 m Row/SkiErg
400 m Run/Bike
100 m Farmer Carry
400 m Run/Bike
50 m Sandbag Lunges
400 m Run/Bike
50 o 100 Wall Ball Shots
Sabato 11 gennaio 2025
WOD – 5 ROUNDS
In 2’30”
500/450 m Row
Max Reps Deadlifts @80/55
Rest 1’
EXTRACREDIT
HYROX EXTRACREDIT
Run
3×800 m
Rest 2’30”
FOR TIME
100 Wall Ball Shots
10/8 Cal Bike Every Break
HULK BULK
Incline Bench Press 30’°
4×7
3 Superset
12/15 Skull Crushers
8/10 Barbell Curls
DB Shrug
2×25
VEGA
EMOM 10’
1 Thruster
3 ROUNDS
15 Thrusters @60/40
12 Chest To bar Pull Ups
9 Snatches @60/40
6 Ring Muscle Ups