Lunedì 12 maggio 2025
WOD -AMRAP 20’
AMRAP 20’
200 m Run/Row
10 Pull Ups
1 Bear Complex
Rest 1’
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Martedì 13 maggio 2025
WOD – FOR TIME
800/650 m Row/Run
25 DB Step Ups
400/350 m Row
25 Wall Ball Shots
400/350 m Row
25 DB Step Ups
400/350 m Row
25 Toes To Bar
800/650 m Row
HYROX CLASS
800/650 m Run/Row
25 DB Step Ups
400/350 m Run
25 Wall Ball Shots
400/350 m Run
25 DB Step Ups
400/350 m Run
25 Toes To Bar
800/650 m Run
BADASS CLASS
Hip Thrust
5×5@75%
Bulgarian Split Squat
3×8
Sorensen Hold
2×60”
Mercoledì 14 maggio 2025
STRENGTH – DEADLIFT
5-5-5-5
WOD – AMRAP13’
8 Deadlifts@70%5RM
15/12 Cal Row
200 m Run
HYROX CLASS
AMRAP 30’
600 m Run
20 Burpee Box Step Overs
20 Wall Ball Shots
10-9-8-7… Back Squats
Giovedì 15 maggio 2025
SIXPACK – HULK BULK
AMRAP 8’
5-8 2DB Rows
10 Alternate Med Ball V-Ups
8-12 Ring Rows
WOD – 3 ROUNDS
12 DB Squat Cleans
24 Toes To Bar
100 m Farmer Carry
BADASS CLASS
Back Squat
4×6
Romanian Deadlift
3×8
Lying Banded Abduction
2×15-20
Venerdì 16 maggio 2025
WOD – 2 ROUNDS
20 Clean And Jerks
3 Rope Climbs
15 Thrusters
2 Rope Climbs
10 Overhead Lunges
1 Rope Climb
HYROX CLASS
FOR TIME
10 Burpees
400 m Run
20 DB Hang Cleans
10 Burpees
400 m Run
30 Lunges
20 DB Hang Cleans
10 Burpees
400 m Run
40 DB Hip Bridge Floor Presses
30 Lunges
20 DB Hang Cleans
10 Burpees
400 m Run
50 Air Squats
40 DB Hip Bridge Floor Presses
30 Lunges
20 DB Hang Cleans
10 Burpees
400 m Run
Sabato 17 maggio 2025
WOD – EMOM 21’
I 5 Power Cleans
II 12/9 Cal Bike
III 5 Strict Pull Ups
10 Push Ups
15 Air Squats
EXTRACREDIT
HYROX EXTRACREDIT
2 ROUNDS
2000 m Run
1000 m Row
1000 m SkiErg
HULK BULK
Bench Press
3×5@60%
3×4@70%
3×3@80%
Max Reps@60%
3 set
15 Barbell Curls
15 Rear Delt Flies
VEGA
EVERY 6’ FOR 3 ROUNDS
100 Double Unders
10 Squat Snatches 60/40
3 Legless Rope Climbs
NOT FOR TIME
40 Wall Facing HSPUs