Lunedì 07 aprile 2025
WOD – AMRAP 16′
400 m Run
30 Box Jumps
2 Rope Climbs
STRENGTH – SIXPACK
COUPLE AMRAP 8’
A. 10 V-Ups
10 Box Shoot Throughs
B. 50 m DKB Front Rack Carry
Martedì 08 aprile 2025
WOD – “CANDY”
5 ROUNDS
20/10 Pull Ups
40/20 Push Ups
60/50 Air Squats
HYROX CLASS
5 ROUNDS
I Hang Cleans @50/35
II Burpees TO Plate
III DB Snatches @22,5/15
IV SkiErg
V Wall Ball Shots
VI Rest
BADASS CLASS
Back squat
5×5@80%
Rest 2’30”
Bulgarian Split Squat
2×12
Sorensen Hold
3×60”
Mercoledì 09 aprile 2025
STRENGTH – CLEAN & JERK
2-2-2-2
WOD – AMRAP 8′
5 Power Clean And Jerks @60/40
100 m Run
Rest 2’
AMRAP 5’
3 Power Clean And Jerks @80/55
100 m Run
HYROX CLASS
6 ROUNDS
400 m Run
50 m Farmer Carry
15 Wall Ball Shots
Rest 1’
Giovedì 10 aprile 2025
WOD – 5xAMRAP 3′
500/400 m Row
Max Ground To Overhead @35/25
Rest 1’30”
STRENGTH – BACK REVERSE LUNGES
Back Reverse Lunges
16-16-16-16
BADASS CLASS
Deadlift
3×3@82%
Back Squat
4×5@70%
Rest 2’
DB Romanian Deadlifts
2×10-12
Venerdì 11 aprile 2025
SIXPACK – FOR QUALITY
8’
1 Strict Toes To Bar
2 Kipping toes To Bar
4 Alternate Toes To Bar
WOD – 5 ROUNDS
45” Cal Bike/Row
15” Rest
45” Double Unders
15” Rest
45” Cal Bike/Row
15” Rest
45” Toes To Bar
15” Rest
HYROX CLASS
AMRAP 35’
500/400 m Row
10 Squats
20 Lunges
30 Wall Ball Shots
400 m Run
10 Deadlifts
20 Box Jumps
30 m Farmer Carry AHAP
Sabato 12 aprile 2025
WOD – FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Power Cleans
Box Jump Overs
Then
1-2-3-4-5-6-7-8-9-10
DB Front Squats
Handstand Push Ups/
Push Ups
2DB 22,5/15
EXTRACREDIT
HYROX EXTRACREDIT
FOR TIME
2000 m Run
Rest 1’
1000 m SkiErg
Rest 1’
100 Wall Ball Shots
Rest 2’
1000 m Row
Rest 2’
2000 m Run
HULK BULK
Strict Pull Up
Test 1 RM
Bench Press
2×6-8
2×8-10
Skullcrushers
3×10-15
VEGA
Front Squat
3xMax @70%
Rest 3’
1xMax@50%
4 ROUNDS FOR TIME
25m Sled Push @120/85
15 DB Push Presses @22,5/15
5 Burpee Box Jump Overs @75/60