Lunedì 13 gennaio 2025
STRENGTH – EMOM 10′
5 KB Push Presses + 4 Strict Pull Ups
WOD – 5 ROUNDS
In 2’
35 m Farmer Carry
30 Anchored Sit Ups
Max DB Squat Cleans
Rest 1’
Martedì 14 gennaio 2025
WOD – 10 ROUNDS
5 Shoulder To Overheads
10 Deadlifts
15 Box Jumps
Work:Rest=4’:2’
HYROX CLASS
1000/800 m Row
30 Wall Ball Shots
Rest 1’
800/650 m Row
40 m Burpee Broad Jumps
Rest 1’
600/500 m Row
50 Wall Ball Shots
Rest 1’
400/350 m Row
60 m Burpee Broad Jumps
BADASS CLASS
Back Squat
6×4@75%
Romanian Deadlift
4×10
DB Walking Lunges
2×20
Mercoledì 15 gennaio 2025
WOD – AMRAP 10′
15 KB Swings
12 Knees To Elbows
STRENGTH – FOR TIME
50 Strict Pull Ups
50 Dips
Partition As Needed
Weighted If Possible
HYROX CLASS
0-10’
EMOM
I 10/8 Cal Bike
II 20 m Burpee Broad Jumps
10’-15’
1000/800 m Row
15’-23’
EMOM
I 12/10 Cal SkiErg
II 20/15 Wall Ball Shots
23’-28’
1000/800 m Row
Giovedì 16 gennaio 2025
WOD – FOR TIME
75 Sit Ups
Then
10-20-30
DB Thrusters 2×15/10
Burpees
STRENGTH – HULK BULK
EMOM 8’
6/10 DB Bicep Curls
BADASS CLASS
Deadlift
6×4@75%
Banded Hip Thrust
4×10
Sorensen Hold
2×60”
Venerdì 17 gennaio 2025
WOD – AMRAP 15′
20 Rope Jumps
2 Wall Walks
3 Deadlifts
1 Power Clean
Then
In 5’
30 Push Jerks
HYROX CLASS
FOR TIME
4 ROUNDS
500/400 m Row
12 Burpee Over Rower
500/400 m SkiErg
Sabato 18 gennaio 2025
WOD – E4MO4M X 20′ (5 ROUNDS)
250/200 m Row
15/5 Pull Ups
15 Hands Release Push Ups/5/15 Kipping Handstand Push Ups
15 Air Squats/10 Pistols
EXTRACREDIT
HYROX EXTRACREDIT
Run
4×800 m Run
Rest 2’30”
4 ROUNDS FOR TIME
10 Back Squat @55%
50 m Sled Push
HULK BULK
5 SETS
10 Bench Presses @60%
10 Strict Pull Ups
4 SETS
10/15 Barbell Curls
3 SETS
15 DB Lateral Raises
VEGA
E2MO2M x 14’
3 Squat Snatches
1 Pegboard Ascent
7 ROUNDS FOR TIME
6 DB Power Snatches @35/22,5
3 Ring Muscle Ups
200 m Run