Lunedì 09 dicembre 2024
SKILL – BAR SWING
COUPLE WOD – FOR TIME
30 Devil Presses 2×22,5/15
400 Double Unders/Single Unders
30 Devil Presses
200 Cal Ski/Row
30 Devil Presses
100 Toes To Bar
Martedì 10 dicembre 2024
WOD
AMRAP 7’
3 Cleans @80/55
15 Sit Ups
AMRAP 7’
2 Cleans
12 Push Ups
AMRAP 7’
1 Clean
9 Pike/Handstand Push Ups
HYROX CLASS
1’ On 20” Off
1. A. Squat Jumps
B. Row Sprint
2. A. Double Push Up Burpees
B. KB Russian Swings
3. A. Sled Push
B. DB Shoulder Presses
4. A. SkiErg Sprint
B. KB Front Rack Carry
BADASS CLASS
Back Squat
3×6@65%
Romanian Deadlift
3×12
DB Walking Lunges
1×20
1×16
Mercoledì 11 dicembre 2024
WOD – E2MO2M x 20’
I 6/10 DB Bench Presses
15/12 Cal Row
II 2/8 Strict Pull Ups
8 Burpee To Target
HYROX CLASS
1’ On 20” Off
1. A. KB Russian Swings
B. Row Sprint
2. A. Burpees Over Bench
B. SkiErg Sprint
3. A. Sled Push
B. Seated Med Ball Throws
4. A. Wall Ball Shots
B. KB Front Rack Carry
Giovedì 12 dicembre 2024
STRENGTH – BUILD UP
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
WOD – FOR TIME
9-7-5
Deadlifts
Hang Power Cleans
Front Squats
T.C.5’
50 Barbell Good Morning
BADASS CLASS
DB Reverse Lunges
3x(10+10)
Banded Hip Thrust
3×12
Pause Single Leg DB Hip Thrust
2×12
Venerdì 13 dicembre 2024
COUPLE WOD – NOT FOR TIME
I Go You Go
24 ROUNDS (12 Each)
4 Push Presses
30 Double Unders
COUPLE WOD – SIXPACK
3 ROUNDS
30”+30” Bird dog
30” Superman Hold
30” Flutter Kicks
Rest 30”
HYROX CLASS
COUPLE WOD
In 12’
FOR CALS
A. 20 m KB Overhead Walking Lunges 2×16/12 + 15 Sit Ups
B. Max Cal Bike
Rest 2’
In 12’
FOR CALS
A. 10 DB Bench Presses + 5 DB Push Presses + 10 Push Ups
B. Max Cal Row
Sabato 14 dicembre 2024
COUPLE WOD – 3 ROUNDS
90 Med Ball Squat Cleans
80 Cal Row/Ski
70 Sit Ups
EXTRACREDIT
HYROX EXTRACREDIT
3 ROUNDS
1000 m Run
300 m SkiErg
300 m Row
25 m Burpee Broad Jumps
25 Wall Ball Shots
HULK BULK
Bench Press
1×4/6
2×6/8
1×10/12
Tricep Pushdown
3×10
Barbell Curl
3×6/10
VEGA
7 ROUNDS
8 DB Bench Presses 2×30/20
10 Cal SkiErg
8 Deadlifts @BW
Rest 1’30”