Lunedì 16 marzo 2026
STRENGTH
Back Squat
7-7-7-7
WOD
E2MO2M x 12’
10+10 DB Hang Snatches
10 Pull Ups
HYROX
FOR TIME- COUPLE
400 m Run Together
100 Wall Ball Shots
400 m Run Together
1000 m Row Erg
400 m Run Together
100 m SLed Push
400 m Run Together
100 Wall Ball Shots
Istruttori
7:00 – 9:30 Alessandro
12:30 Elena
17:30 18:30 19:30 Elisa
18:30 Hyrox Aurelio
Martedì 17 marzo 2026
STRENGTH
EMOM 5’
1 Negative Strict Pull Up
WOD
FOR TIME
2000-1000-500/1600-800-400
m Row
30-20-10
Hang Cleans @60/40
200-100-50
m Farmer Carry
HYROX
E3MO3M x 30’
200m Run
12 Sit Ups
10 Burpee Box Jumps
BOOSTLAB
HIP THRUST
8-6-6-6
Bulgarian Split Squats
2×10+10
Banded Lateral Walk
2x15m+15m
Istruttori
7:00 – 9:30 Elena
12:30 Hyrox Elisa
18:30 BoostLab Sara
17:30 -18:30 -19:30 Alessandro
Mercoledì 18 marzo 2026
STRENGTH
5 SETS
5 Push Presses
Rest 20”
1-2 Push Jerks
Rest 2’
WOD
AMRAP 15’
125 Double Unders
50 KB Russian Swings
50 Sit Ups
Then:
1 Set Max Push Jerks
Unbroken
HYROX
3 ROUNDS
10 Step Ups (5+5)
12,5m Sled Push
300 mRun
Rest 1’-1’30”
2 ROUNDS
1000 m Row/1.5 Miles Bike
50 Sit Ups
60” Rope Dead Hang
Istruttori
7:00 – 9:30 Elisa
12:30 Sara
17:30 Aurelio
18:30 Hyrox – 19:30 William
Giovedì 19 marzo 2026
WOD
5 ROUNDS
In 2’30”
500/450 m Row
Max Reps Deadlifts @80/55
Rest 1’30”
HYROX
AMRAP 10’
200 m Row
15 KB Sumo Deadlift High
Pulls
10 Squat Jumps
Rest 2’
AMRAP 10’
200 m Run (Or Ski)
10 DB Thrusters
15 m Burpee Broad Jumps
Rest 2’
AMRAP 10’
20 Wall Balls
12/9 Cal Bike
BOOSTLAB
DEADLIFT
4×3@80%
Back Squat
CAT Style
4×4
Clam Shell
2×20
Istruttori
7:00 – 9:30 Sara
12:30 Elisa
17:30 – 18:30 -19:30 Hyrox Elena
18:30 BoostLab Aurelio
Venerdì 20 marzo 2026
WOD – AMRAP 16′
35 Toes To Bar
45 Front Squats
35 Push Presses
45 Wall Ball Shots
HYROX
3 ROUNDS
1000/800 m Row
50 Burpees
50 Box Jumps 60/50
800 m Run
FORGE LAB
Bench Press
5×3 *85%
Barbell Curls
2×5 2×10
20-15-10
Push Ups
DB Curls
Istruttori
7:00 – 9:30 Alessandro
12:30 Hyrox Sara
17:30 – 18:30 – 19:30 Elisa
18:30 ForgeLab Aurelio
Sabato 21 marzo 2026
WOD
AMRAP 20’
1 Heavy Clean
4 Pull Ups
8 Push Ups
12 Back Lunges
E5MO5M
300 m Run
9:30 Elisa
12:30 Elisa
EXTRACREDIT
FORGE LAB
Seated DB Press
10-10-5-5-5-10
Skull Crushers
20-15-10
DB Lateral Raises
3×15
HYROX
AMRAP 12’
Sled Pull Race Weight
5 ROUNDS
600 m Run
600 m Row
20 GHD Sit Ups
Per info sulla fase GPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
FOR TIME
75/60 Cal row
21 Back Squats
75/60 Cal Row
15 Back Squats
75/60 Cal Row
9 Back Squats @90/60
Per info su Vega Program @elisamariani93