Lunedì 10 febbraio 2025
SKILL – DOUBLE UNDER
WOD – 3xAMRAP 4’
3 Rounds
15 KB Swings
30 Double Unders
Then Max Walking Lunges
Rest 1’
Martedì 11 febbraio 2025
STRENGTH – 5 SET
2 Power Cleans
1 Front Squat
WOD – FOR TIME
21-15-9
Deadlifts
Hang Power Cleans
Push Presses
Front Squats
HYROX CLASS
400 m Run
15 Burpee Box Jumps
400 m Run
15 DB Thrusters
500/400 m Row
15 Burpee Box Jumps
500/400 m Row
15 DB Thrusters
800 m Run
2×15 m Sled Push
BADASS CLASS
Back Squat
4×4@80%
Hip Thrust
3×8
Clam Shell
2×20
Mercoledì 12 febbraio 2025
STRENGTH – BENCH PRESS
4 SETS
5/10
WOD – 2 ROUNDS (12′)
2 ROUNDS
IN 3’
9-6-3
DB/KB Thrusters
Burpee Broad Jumps
IN 3’
Max Cal Row
HYROX CLASS
4 ROUNDS
800/600 m Row
15 Med Ball Step Ups
15 m Burpee Broad Jumps
400 m Run
20 Wall Ball Shots
Giovedì 13 febbraio 2025
SKILL – HANDSTAND HOLD
Practice
WOD – AMRAP 14’
30” Hollow Hold
30” Chin Over Bar Hold
10 Handstand Push
Ups/10 DB/KB ZPresses
BADASS CLASS
Deadlift
4×4@80%
Bulgarian Split Squats
3×8
Lateral Lunges
3×10
Venerdì 14 febbraio 2025
COUPLE WOD – 10 ROUND
10/8 Cal Bike
6 Clean And Jerks
8 Toes To Bar
HYROX CLASS
AMRAP 25’
10 Devil Presses
20 Wall Ball Shots
10-20-30-40-50-… Cal Row
Sabato 15 febbraio 2025
WOD – COUPLE WOD
FOR TIME
9-6-3
Burpees
Pull Ups
Rest 1’
12-9-6
Burpees
Pull Ups
Dips/Push Ups
Rest 1’
21-15-9
Burpees
Pull Ups
Dips/Push Ups
Cal Row/Ski
EXTRACREDIT
HYROX EXTRACREDIT
5km Run
HULK BULK
Weighted Pull Ups
4-4-3-3
Incline Bench Press
2×6/8
2×8/10
VEGA
COMPLEX
1 Clean
1 Hang Clean
1 Split Jerk
4 ROUNDS
3 Rope Climbs
15 DB Squat Cleans
15 m DB Overhead Walking
Lunges