Lunedì 10 agosto 2026
WOD – EMOM 25’
I 13-10 Cal Row
II 13-10 Cal Row
III 3-7 DB Devil Press
IV Max Double Unders
V Rest
Istruttori
7:00 – 9:30 Alessandro
12:30 Sara
17:30-18:30-19:30 Eugenio
Martedì 11 agosto 2026
STRENGTH – ROMANIAN DEADLIFT
3/4 x8
WOD – FOR TIME
45 Pull Up/Jumping
45 Russian Swings
35 Toes To Bar
35 Russian Swings
25 Pike Push Ups/ Handstand Push Ups
HYROX
Sled Pull
Find Heavy 12,5 m
5 ROUNDS
AMRAP 4’
30/20 Cal Row
15×20 m Shuttle Run
Max MB Box Step Ups
REST 2’
Istruttori
7:00 – 9:30 – 12:30 Alessandro
17:30 – 18:30- 19:30 Elena
Mercoledì 12 agosto 2026
STRENGTH – EMOM 5’
3 Hang Power Cleans
+ 1 Shoulder Presses
EMOM 5’
2 Hang Power Cleans
+ 2-3 Push Presses
EMOM 5’
1 Hang Power Cleans
2-5 Push Jerks
WOD – FOR TIME
50-30 Double Unders
3-6-9-12-15
Hang Power Cleans
HYROX
Cash In:
100 m Farmer Carry
Then
80-60-40-20 m
Burpee Broad Jumps
400 m Run After Each Set
Then
50 Weighted Sit Ups
Istruttori
7:00 Andrea
9:30 Eugenio
12:30 Eugenio
17:30 Fabio
18:30 Hyrox Fabio
19:30 Fabio
Giovedì 13 agosto 2026
STRENGTH – BACK SQUAT
5-4-4-4
WOD – FOR TIME
800 m Run
5x 2 Wall Walks
15 Sit Ups
10-15 Push Ups
800 m Run
30 Back Squats
@80%4RM
HYROX
Sled Pull: Find Heavy 12,5 m
6x
200 m Run
10 Wall Ball Shots
4x
400 m Run
15 Wall Ball Shots
1x
800 m Run
1 Set Wall Ball Unbroken
Istruttori
7:00 – 9:30 Sara
12:30 Andrea
17:30 Elena
18:30 Elena
19:30 Hyrox Elena
14-15-16-17 agosto 2026 Chiusura del Box
EXTRACREDIT
FORGE LAB
Incline Bench Press 6×6
Weighted Pull Up/Lat Machine
4×8
Tricep Pushdown 3×10
ROXLAB
Run
10’ Easy
10x
1’ Fast 2’ Easy 5’ Easy
3 ROUNDS
50 m Sled Push
500 m SkiErg
Per info sulla fase SPP di
RoxLab @aureliogigi e @samuele_abrami
BOOSTLAB
Hip Thrust 6×6
Front Squat 1+1/2
3×4
Reverse Hyperextension 3×15
Rest 1’30”