Settimana 07-12 ottobre 2024

Lunedì 07 ottobre 2024

STRENGTH – EMOM 11′

I 1 Back Squat
II 2 Back Squats
III 3 Back Squats
IV Rest and Load

WOD – 3 ROUNDS

400 m Run
40 Sit Ups
20 Toes To Bar
1’ Plank Hold

Martedì 08 ottobre 2024

WOD – AMRAP 25′

300/250 m Row
7 Deadlifts
1 Power Cleans
Rest 1’

HYROX CLASS – COUPLE WOD

2 ROUNDS
800 m Run
a. 500 m SkiErg
b. 50 m Sled Push
c. 45 m DB Walking Lunges
d. 500 m Row

BADASS CLASS

Back Squat
5×5@8RM
Romanian Deadlift
3×12
Lying Lateral Raises
2×15/20

Mercoledì 09 ottobre 2024

WOD – EMOM 24′

I 4 Push Presses
II 8 Chest To Bar Pull Ups/8 Kipping Pull Ups/5+max Banded Pull Ups/3+ BMU
III 12/9 Cal Bike

HYROX CLASS

EMOM 30’
I 15/12 Cal Row
II 15 Russian KB Swings
III 12 DB Thrusters
IV 150 m Run
V 20/15 m Burpee Broad Jumps

Giovedì 10 ottobre 2024

STRENGTH – SUPERSETS

8 Bent Over Rows
8 Deadlifts

WOD – 5 ROUNDS

10 DB Renegade Push Ups
12 Sit Ups
10 DB Snatches
12 Burpees

BADASS CLASS

Back Squat
2×6/8
1×8/10
Hip Thrust
3×15
Sorensen Hold
2×60”

Venerdì 11 ottobre 2024

WOD – FOR TIME

1-2-3-4-5-6-7-8-9-10
Push Presses
2-4-6-8-10-12-14-16-20
American Swings
5-10-15-20-25-30-35-40-45-50
Double Unders/Single Unders

STRENGTH – AMRAP 8′

Strict Pull Ups/ Banded Ring Row
Every break 40 m Farmer Carry

HYROX CLASS

E5MO5M x 30’
400 m Run
20 Pull Ups
30 Walking Lunges

Sabato 12 ottobre 2024

WOD – FOR TIME

400-400-400-400 m Run
40-30-20-10 Push Ups
20-15-10-5 Hang Power Cleans

EXTRACREDIT

HYROX EXTRACREDIT

7 ROUNDS
4’ Run + 2’ SkiErg
Rest 2’

HULK BULK

Bench Presses
10-6-10-6-10-6

Hammer Curls
15-15-15

Tricep Pushdowns
15-15-15

VEGA

EMOM 30’
1 Power Clean
1 Cluster

FOR TIME
150/120 Cal Bike
50 Chest To Bar Pull Ups
30 Overhead Squats 70/45