Lunedì 07 luglio 2025
WOD – 20 ROUNDS FOR TIME
3’ On 2’ Off
3 Front Squats @70/45
5 Burpee Box Jumps
Martedì 08 luglio 2025
STRENGTH – FOR QUALITY
3 SETS
15 Ring Rows 20X1
30” Hollow Hold
WOD – FOR QUALITY
In 4’
1000/800 m Row
4’ Amrap “Cindy”
In 3’
500/400 m Row
3’ Amrap “Cindy”
In 2’
400/350 m Row
2’ Amrap “Cindy”
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
HYROX CLASS
AMRAP 32’
600 m Run
40 m Farmer Carry 2×32/24
16 Back Rack Lunges 50%BW
12,5 m Sled Push
BADASS CLASS
Back Squat
8×2@88%
1×6-8
Calm Shell
2×15-20
Mercoledì 09 luglio 2025
SKILL
Hang squat cleans and jerk
WOD – HEAVY DAY
FOR TIME
30 Deadlifts
20 Hang Squat Cleans
10 Shoulder To Overhead @90/65
Giovedì 10 luglio 2025
STRENGTH – “SIXPACK FOR SUMMER”
4 ROUNDS
14 Med Ball Alternate V-Ups
30m+30m One Arm Farmer Carry
WOD – AMRAP 7’
AMRAP 7’
20/16 Cal Row
9 Target Burpees
Rest 3’
AMRAP 7’
30 Double Unders
9 Wall Ball Shots
Venerdì 11 luglio 2025 BEER RACE
STRENGTH – 4 SETS
6 Romanian Deadlifts
Max Strict Pull Ups/
Max Chin Over Bar Hold
WOD – 3 ROUNDS
15 DB Hang Clean And Jerks
20 DB Box Step Ups
15 DB Hang Clean And Jerks
20 Knees To Elbows
Sabato 12 luglio 2025
WOD – FOR TIME
40 Deadlifts
3-1 Rope Climbs
200 m Run
30 Hang Power Cleans
3-1 Rope Climbs
200 m Run
20 Push Jerks
3-1 Rope Climbs
200 m Run
10 Thrusters
3-1 Rope Climbs
200 m Run
EXTRACREDIT
HYROX
Day 1
2km Run Easy
1Km Run Race Pacing
1Km Run Easy
1Km Run Fast
Day 2
5×500 m
2’ Easy Row Between Sets
HULK BULK
4 Supersets
5 Bench Presses
@65,70,75,75%
3 Weighted Pull Ups
Rest 2’
3 Supersets
8 DB Seated Presses
20 Hammer Curls
VEGA
2 ROUNDS FOR TIME
30 KB Clean And Jerks
2×24/16
30 Handstand Push Ups
30 m Handstand Walk
Extra:
50 GHD Sit Ups