Lunedì 11 agosto 2025
STRENGTH – BACK SQUAT
3-3-3
WOD
3 ROUNDS
5 Back Squats
Rest 1’
5 Back Squats
10 DB Renegade Row
Push Ups
Rest 1’
5 Back Squats
10 DB Renegade Rows
20/15 Cal Row
Rest 2’
Martedì 12 agosto 2025
WOD – AMRAP 20′
400 m Run
3x
5 Push Presses
10 KB Russian Swings
15 Sit Ups
HYROX CLASS
FOR TIME
1000/800 m Row
100 m Farmer Carry
800/650 m Row
100 m Farmer Carry
600/500 m Row
100 m Farmer Carry
400/350 m Row
100 m Farmer Carry
1200 m Run
Mercoledì 13 agosto 2025
WOD – WATERFALL
1 Deadlift
2 Clusters
3 Back Squats
4 Bar Facing Burpees
5 Pull Ups*
6 Box Jumps
7 Push Ups
8 Toes To Bar
9 Hang Cleans
10 Push Presses
20 Cal Row
14-15-16-17 agosto 2025
REST
EXTRACREDIT
BADASS
5 SETS
5 Deadlifts
8+8 BW Bulgarian Split
Squats
Sorensen Hold
3×60”
Clam Shell
2×15-20
HYROX
Day 1
10 ROUNDS
300 m SkiErg
20 Wall Ball
25 m Sled Push
Day 2
1000 m Run
2000 m Row
1000 m Run
HULK BULK
Bench Press
5×6@75%
EZ Curls
3×15
Tate Press
3×12
VEGA
10 ROUNDS
3 Snatches 70/45
6 Chest To Bar Pull Ups