Lunedì 10 marzo 2025
STRENGTH – 4 SETS
4 Deadlifts
6 Push Presses
WOD – 6 ROUNDS
In 1’
21 Double Unders
7 Burpees
Max Reps Deadlifts @125/85
Rest 1’ 30”
Martedì 11 marzo 2025
WOD – 8 ROUNDS
7 Thrusters @45/35
7 Burpee Pull Ups
7 Shuttle Run
HYROX CLASS
Sled Push
4×12,5 m AHAP
Rest 2’ Between Sets
6 ROUNDS
1’ Row/Ski
1’ Burpees
2’ 300 m Run
BADASS CLASS
Back Squat
“Pressure Cooking”
AMRAP 8’
2 Reps @85%
Romanian Deadlift
12-12-12
Mercoledì 12 marzo 2025
STRENGTH – COMPLEX
1 Clean
1 Push Press
1 Front Squat
1 Jerk
WOD – 3 ROUNDS EACH FOR TIME
10 Pull Ups
10 Squat Cleans
10 Shoulder To Overheads
Rest 2’
HYROX CLASS
In 30’ Max Distance Row or Ski
Every 5’
400m Run (24/20 Cal Bike)
15 Push Ups
30 Air squats
Giovedì 13 marzo 2025
WOD – FOR TIME
800 m Run
50 Sit Ups
30 DB Snatches
40 Sit Ups
5/2 Rope Climbs
400 m Run
50 Sit Ups
30 DB Snatches
40 Sit Ups
5/2 Rope Climbs
800 m Run
BADASS CLASS
Hip Thrust
8-8-8-8
5”-10” Pause Last Rep
Tempo Bulgarian Split Squat 21X1
8-8-8
Venerdì 14 marzo 2025
STRENGTH – 4 SETS
6/10 DB Bench Press
10 DB Walking Lunges
WOD – 5 ROUNDS
1’ KB Russian Swings @24/16
1’ Row
1’ Plank Hold
HYROX CLASS
4 ROUNDS
2’ Rowing
1’ Rest
2’ 100 m Farmer Carry + Max Wall Balls
1’ Rest
Sabato 15 marzo 2025
WOD – 5 ROUNDS FOR TIME
200 m Run
15 Toes To Bar
9 Hang Power Cleans
STRENGTH – “SIXPACK” FOR QUALITY
AMRAP 8’
10 Weighted Sit Ups
15” L-Sit Hold
EXTRACREDIT
HYROX EXTRACREDIT
5 ROUNDS
1 Km Run
200 m Walking Lunges
HULK BULK
Bench press
1×4-5 2×6-8 1×10-12
Skull Crushers
3×10-15
DB Bicep Curls
3×10-15
VEGA
Snatch
4@65%
4@70%
4@75%
3xMax Reps In 1’30” @80%
Rest 2’30” Between Sets
10 ROUNDS
1’ Max Cal Bike
2’ Rest