Lunedì 11 novembre 2024
STRENGTH – E3MO3M x 5 ROUNDS
3 Deadlifts
3 Power Cleans
3 Front Squats
1 Rope Climb
WOD – AMRAP 10’
3-6-9-12-…
Front Squats
Ring Push Ups
Martedì 12 novembre 2024
WOD – 50-30
Walking Lunges
Russian KB Swings
m KB Overhead Walk
Jumping Pull Ups
Box Jumps
30/20 Cal Bike/SkiErg
HYROX CLASS
4 ROUNDS
400 m Run
30 Wall Ball Shots
300 m Row
30 m Burpee Broad Jumps
300 m SkiErg
3 Lanes Sled Push
BADASS CLASS
Back Squat
4×5
Hip Thrust
4×8/10
Double Clam Shell
2×20
Mercoledì 13 novembre 2024
STRENGTH – WEIGHTED STRICT PULL UP
2-2-1-1-1
Or
AMRAP 10’
3 Strict/3 Seated Pull Up
WOD – 4 ROUNDS
15 Push Presses
35 Sit Ups
HYROX CLASS
3 ROUNDS
800 m Run/800 m Row
40 DB Goblet Reverse Lunges
3 Lanes Sled Push
Giovedì 14 novembre 2024
STRENGTH – FRONT SQUAT
5-3-5-3-3
WOD – ENDURANCE
5 ROUNDS
400 m Run
50 Double Unders/Single Unders
15 Burpees
BADASS CLASS
Deadlift
4×5
Hip Thrust
3×10/12
Bulgarian Split Squat
3×10
Venerdì 15 novembre 2024
WOD – 7 ROUNDS
5 Clean And Jerks
3 Bar Muscle Ups/5 Chest To Bar/6 Kipping Pull Ups/6 Banded Pull Ups
SIXPACK – 4 ROUNDS
1’30” On 1’ Off
10 Alternate Med Ball
V-Ups + Max Plank Hold
HYROX CLASS
2x AMRAP 3’30”
400 m Run
Max Burpee Pull Ups
Rest 1’
2x AMRAP 3’30”
500 m Row
Max Distance Sled Push
Rest 1’
2x AMRAP 3’30”
24/20 Cal Bike
Max Walking Lunges
Rest 1’
Sabato 16 novembre 2024
WOD – 10 ROUNDS
2 Wall Walks
4 Box Jumps
8 Deadlifts
200 m Run
EXTRACREDIT
HYROX EXTRACREDIT
5 ROUNDS
1 km Fast Run
400 m Recovery Jog
HULK BULK
AMRAP 10’
3 Bench Press@80%
Tricep Pushdown
3×10
Alternate DB Curls
3×10+
VEGA
FOR TIME
10-8-6-4-2-2-4-6-8-10
Back Squats @60%
15-12-9-6-3-3-6-9-12-15
Cal Bike