Lunedì 08 settembre 2025
STRENGTH – SUPERSET
6 Deadlifts
3-6 Pull Ups
WOD – 4 ROUNDS
200 m Run
12 Burpee Overs
6 Deadlifts
Rest:
1’ After 1st Round
2’ After 2nd Round
3’ After 3rd Round
7-9:30 Elisa
12:30 Elena
17:30-18:30-19:30 Aurelio
Martedì 09 settembre 2025
STRENGTH – Shoulder Press
4×8
WOD – 3 ROUNDS
1’ Row
1’ Rope Jump
1’ Row
In 3’
5-10-15
Shoulder Presses
Sit Ups
HYROX CLASS h 12:30
A. 4 Superset
12,5m Sled Pull AHAP
50 m Farmer Carry
B. E3MO3M x 18’
-700/550 m Row
-800 m Run
BOOSTLAB h18:30
Back Squat
3×8/10
Hip Thrust
3×8/10
Banded Lateral Walk
2x15m+15m
7-9:30 Sara
12:30 Hyrox Elisa
17:30-18:30-19:30 Elena
Mercoledì 10 settembre 2025
WOD – 20 ROUNDS or AMRAP 22’
1 Squat Cleans
3 Burpees
5 Chest To Bar Pull Ups
HYROX CLASS h 19:30
4 ROUNDS
400 m Ski/Row
20 Thrusters
20 Burpee Overs
20 Deadlifts
7-9:30 Aurelio
12:30 Sara
17:30 -18:30 – 19:30 Elisa
Giovedì 11 settembre 2025
WOD – AMARP 16’
500/400 m Row
10 DB Snatch + Thrusters
40m+40m Single Arm
Farmer Carry
STRENGTH – FORGELAB /HULK BULK
3 Sets
2/10 Dips
10/15 DB Floor Presses
Rest 1’30”
BOOSTLAB h18:30
Back Squat
3×5
Romanian Deadlift
8-10-12
Lying Lateral Raises
2×15/20
7-9:30 Elena
12:30 Elisa
17:30 Sara
18:30-19:30 Eugenio
Venerdì 12 settembre 2025
WOD – 5 ROUNDS
400 m Run
15 DB Push Presses
10 DB Step Ups
HYROX CLASS
AMRAP 30’
200 m Run
25 m Sled Push
20 Wall Ball Shots
60” Plank Hold
7-9:30 Aurelio
12:30 Sara
17:30-18:30-19:30 Elisa
Sabato 13 settembre 2025
WOD – AMRAP 20’
1 Heavy Clean
4 Pull Ups
8 Push Ups
12 Air Squats
E5MO5M
300 m Run
9:30 Elisa
12:30 Elisa
EXTRACREDIT
HYROX
Day 1
4×600 m Run
Rest 3’
2×1000 m Run
Rest 3’
Day 2
5km Run
E4MO4M 10 Burpees
HULK BULK
Chest Press
10-10-8-8-6-6
Rest 1’
Seated Arnold Press
4×8-10
Hammer Curls
3×15-20
VEGA
Heavy Complex In 15’
1 Squat Clean
1 Hang Squat Clean
FOR TIME
25-20-15-10-5
GHD Sit Ups
1-2-3-4-5
Muscle Ups