Lunedì 08 dicembre 2025
REST DAY – BOX CHIUSO
Martedì 09 dicembre 2025
COUPLE WOD – FOR TIME
120/110/100 Cal Row
8 ROUNDS
10 Box Jump Overs
15 Wall Ball Shots
100 Burpees
8 ROUNDS
5 DB Devil Presses
10 DB Walking Lunges
HYROX
COUPLE WOD – FOR TIME
120/110/100 Cal Row
8 ROUNDS
10 Box Jump Overs
15 Wall Ball Shots
100 Burpees
8 ROUNDS
5 DB Devil Presses
10 DB Walking Lunges
BOOSTLAB
Deficit Barbell Lunges
3×6
Romanian Deadlift
3×12-15
Lying Leg Raise
3×20
Istruttori
7:00 Elena
9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 Eugenio
18:30 BoostLab Aurelio
19:30 Eugenio
Mercoledì 10 dicembre 2025
STRENGTH – 5 ROUNDS
5 Bench Presses
5+5 1 Arm DB/KB Row
Rest 2’
WOD – FOR TIME
50-40-30-20-10
Sit Ups
15-12-9-6-3
Shoulder Presses
Ring Dips/Push Ups
HYROX
BUILD
3 SUPERSET
12 DB Bench Press
6-12 Pull Ups
ENGINE
AMRAP 20’
8 Burpee Box Jumps
15 Wall Ball Shots
500/400 m RowErg
Istruttori
7:00 Aurelio
9:30 Aurelio
12:30 Elena
17:30 Elisa
18:30 Hyrox Elisa
19:30 Elisa
Giovedì 11 dicembre 2025
SKILL – EMOM 6’
I 5-8 Snap To Hollow
II 5 Worm Walk with Hollow Hold
WOD – 8 ROUNDS NOT FOR TIME
150 m Run
1 Clean And Jerks
Max Reps Muscle Ups,
Pull Ups, Banded Pull Ups
BOOSTLAB
Tempo Back Squat
33X1
5-3-2
Hip Thrust
2×20
Kas Hip Thrust
60 Reps
HYROX
Engine
4 ROUNDS
200 m Run
20 KB Swings
15 Seated Med Ball Throws
10 Burpee Pull Ups
Rest 2’ between each round
After last round rest 2’
Then
2000 m Row For time
Istruttori
7:00 Sara
9:30 Sara
12:30 Elisa
17:30 Elena
18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 12 dicembre 2025
SKILL – 4x
15” Toes To Bar
20“ Rest
15” Arch To Support/LSit
20” Rest
WOD – 10 ROUNDS
5 Hang Power Snatches
9 Knees To Elbows
FORGELAB
Benchember
3@70 1@85
3@75 1@90
3@80 1@95
Rest 2’-2’30”
Close Grip Bench
5@60 2@70
5@65 2@75
Rest 2’-2’30″
HYROX
Tech-Engine
3 ROUNDS (27’)
3’ 500/400 Ski – KB Swings
3’ 500/400Row – Plate GTO
3’ 400m Run – KB Sumo Deadlift High Pulls
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Hyrox Elisa
17:30 Fabio
18:30 Fabio
18:30 ForgeLab Aurelio
19:30 Fabio
Sabato 13 dicembre 2025
WOD – AMRAP 18’
200 m Run
15 Seated Med Ball Throws
10 Front Squats
5 Shoulder To Overheads
9:30 William
12:30 Aurelio
EXTRACREDIT
FORGE LAB
2a Settimana Benchember
Ogni giorno su IG troverai
la giornata di Benchember
HYROX
ENGINE
1000 m Corsa leggera prima
e dopo gli sprint
6x
2’ Run Fast 1’30” Rest
Per la programmazione
completa contattaci
VEGA
5 ROUNDS
15 Chest To Bar
15 Overhead Squats 40/30
Rest 10’
6000 m SkiErg