Lunedì 08 giugno 2026
STRENGTH – E2MO2M X 12′
3 Hang Power Clean + 3 Front Squats
Or
3 Hang Squat Cleans
WOD – AMRAP 7’
5 Hang Power Cleans @60/40
6 Front Rack Reverse Lunges
HYROX
1000 m Run
EMOM
I-II 500/400 m Row
III-IV 500/400 m Run
V 40 m Farmer Carry Unbroken
VI 10 Wall Ball Unbroken As High As Possible
Istruttori
7:00 – 9:30 Aurelio
12:30 Elena
17:30 Alessandro
18:30 Hyrox Aurelio
18:30 Alessandro
19:30 Alessandro
Martedì 09 giugno 2026
STRENGTH – SNATCH
Hang Snatch
3-3-3
Snatch
1-1-1
WOD – 5 ROUNDS
9 Toes To Bar
6 Burpee Overs
3 Hang Snatches @60/40
HYROX – ENGINE
AMRAP 25’
9-12-15-18…
DB Step Ups
KB Swings
Cal Row
400 m Run After Each Round
BOOSTLAB
Back Squat NO Lockout
3×10
Rest 2’
B-Stance Romanian
Deadlifts
3×8
Sorensen Hold
3×60”
Istruttori
7:00 – 9:30 Elena
12:30 Sara
17:30 Elisa
18:30 Boost Lab Aurelio
18:30 Elisa
19:30 Elisa
Mercoledì 10 giugno 2026
WOD – 3 x AMRAP 6’
30 Double Unders
X Movements
Rest 2’ Between Rounds
I 15/12 Cal Row
II 10 DB Hang Squat Cleans 2×22,5/15
III 5-8 Ring Dips
HYROX
4 ROUNDS
800 m Run
20 Wall Ball Shots
500/400 m Row
15 KB Thrusters 2×16/12
Rest 2’
Istruttori
7:00 – 9:30 -12:30 Elisa
17:30 Sara
18:30 Hyrox William
19:30 William
Giovedì 11 giugno 2026
STRENGTH – SHOULDER PRESS
5-5-5-Max
WOD – AMRAP 10’
3 Burpee Box Jump Over @75/60
6 Pull Ups/ CTB/ BMU
12 DB Weighted Sit Ups
HYROX
COUPLE
Max Distance Erg In 35’
P1 Row
P2 400 m Run + 20 V-Ups + 40 m Burpee Broad Jumps
BOOSTLAB
Deadlift
4-4-4-4
Lateral Lunges
3×10
Clam Shell
3×15
Istruttori
7:00 – 9:30 Sara
12:30 Elisa
17:30 Elena
18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 12 giugno 2026
WOD – EMOM 28’
I 200/180 m Row
II 10-12 DB Bench Presses
III 50 m Heavy Farmer Carry
IV Rest
HYROX
Every 5’ x 6
500/400 m Row
15 Burpee Box Jumps
Max Shuttle Farmer Carry
15m Unbroken
FORGELAB
Bench Press
4×8
Rolling DB Tricep Extension
3×10
100 Barbell Curl For time
Istruttori
7:00 -09:30 Alessandro
12:30 Sara
17:30 Elisa
18:30 Elisa
18:30 ForgeLab Aurelio
19:30 Elisa
Sabato 13 giugno 2026
WOD – FOR TIME
10 Deadlifts
20 Pull Ups
30 Wall Ball
40 Box Jumps
800 m Run//1000/800 m Row
40 Box Jumps
30 Wall Ball Shots
20 Pull Ups
10 Deadlifts
Istruttori
9:30 Elisa
12:30 Elisa
EXTRACREDIT
FORGE LAB
5 ROUNDS
Incline Bench Press
3×6-8
1×8-10
DB Curl
3×10-12
Back Machine
3×20
HYROX
4 ROUNDS
1000 m Run
25 m Sled Push
25 m Sled Pull
500 m Row
Rest 2’
Per info sulla fase SPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
Split Jerk
4×3
AMRAP 15’
500 m SkiErg
60 Double Unders
50 m Sandbag Carry
Per info su Vega Program @elisamariani93