Lunedì 09 settembre 2024
WOD – 8 x AMRAP 2′
300/250 m Row//20/15 Cal Bike
Odd Rounds Shoulder Presses
Even Rounds Pull Ups
Rest 2’ Between AMRAPs
Martedì 10 settembre 2024
STRENGTH – EVERY 2’30”
1 Squat Clean + 2 Front Squats*
20/30” Bar Hang Hold
WOD – 4 ROUNDS
200 m Run
30 Wall Ball Shots
10 Burpee Overs
Rest:
1’ After 1st Round
2’ After 2nd Round
3’ After 3rd Round
Mercoledì 11 settembre 2024
WOD – AMRAP 20′
AMRAP 20’
50 Single DB Step Ups
50 Single DB Walking Lunges
100 m Single DB Farmer Carry
Giovedì 12 settembre 2024
WOD – 10 ROUNDS
5 Thrusters
10 Ring Push Ups
Venerdì 13 settembre 2024
SKILL – ROWING AND KIPPING
Rowing Starts
Kipping Toes To Bar
WOD – 3 ROUNDS NFT
3 ROUNDS
1’ Row
1’ Rope Jump
1’ Burpee Borad Jumps
In 3’
5-10-15
Shoulder Presses
Sit Ups
Sabato 07 settembre 2024
WOD – AMRAP 20′
AMRAP 20’
1 Heavy Clean
4 Pull Ups
8 Push Ups
12 Air Squats
E5MO5M
300 m Run
EXTRACREDIT
HYROX CLASS
E4MO4M x 16’ (4 ROUNDS)
I 25 Burpees
400 m Run
Max Burpees
II 25 DB Deadlifts
500/400 m Row
Max DB Deadlifts
III 50 m Back Rack DB Lunges
400 m Run
Max Distance Back Rack DB Lunges
IV 25 Med Ball SIt Ups
500/400 m Row
Max Med Ball SIt Ups
Partner Sprint
E4MO4M x 12’ (3 ROUNDS)
2x
A: 125/100 m Row
B: 125/100 m Row
BADASS CLASS
Back Squats
3×8
2 SETS
20 Hip Bridge
20 Lateral Raises
Finisher
AMRAP 3’
I Wall Sit Hold
II 8 Squat Jumps + 8 Jumping Lunges
SIXPACK
4 Sets
30’’+30’’ Side Plank
15 V-Ups
1’ Rest
AMRAP 9’
12 Seated Medball Throws
40 m One Arm Farmer Carry
12 Leg Raises
HULK BULK
10-8-6-8-10
Bench Presses
Bent Over Rows
4 SETS
8 Hammer Curls
12 Dips
VEGA
E3MO3M x 15’
3 Squat Cleans
Start @ 75%
5 ROUNDS
600 m Row
10 Bench Presses 70/45
1 L-Sit Rope Climb