Lunedì 14 aprile 2025
SKILL – KIPPING PULL UPS
EMOM 6’
1 Strict Pull Up + 1 Kipping Pull Up
+1 Strict Pull Up + 1 Kipping Pull Up
WOD – 4XAMRAP 3′
3x X Thrusters
8/5 Pull Ups
Max Double Unders
Rest 2’
Martedì 15 aprile 2025
STRENGTH – 4 SETS
5 2DB Push Presses
20 m 2DB Overhead Walk
WOD – AMRAP 9’
12/9 Cal Row/SkiErg //10/8 Cal Bike
4-6-8-10-… DB Devil Presses
HYROX CLASS
AMRAP 25’
400 m Run
2x
5 Back Squats@80%BW
10 Push Ups
15 Sit Ups
500/400 m Row
BADASS CLASS
Back squat
5×4@85%
Rest 2’30”
Hip Thrust
4-6-10-12
Mercoledì 16 aprile 2025
WOD – 10 ROUNDS
5 Power Cleans
3 Burpees
1 Wall Walk
HYROX CLASS
3 ROUNDS
600 m Run
500 m Row
15 Burpee Box Jump Overs
3×50 m Farmer Carry Unbroken
AHAP
Giovedì 17 aprile 2025
WOD – “FIGHT GONE BAD”
3 ROUNDS FOR REPS
1’ Wall Ball Shots
1’ Sumo Deadlift High Pulls
1’ Box Jumps
1’ Push Presses
1’ Row For Cals
1’ Rest
BADASS CLASS
Deadlift
3×3@85%
Back Squat
5×5@70%
Rest 2’
Venerdì 18 aprile 2025
STRENGTH – BACK SQUAT
5-5-5-5-5
WOD – AMRAP 15’
12 Back Rack Alternating Lunges
100 m Run
24 Sit Ups
HYROX CLASS
Max Meters Row In 30’
E3MO3M 8 DB Step Over
2DB@22,5/15
Sabato 19 aprile 2025
WOD – FOR TIME
20 Burpee Over DBs
40 DB Floor Presses
60 Toes To Bar
800 m Run
10 Burpee Over DBs
20 DB Floor Presses
30 Toes To Bar
400 m Run
EXTRACREDIT
HYROX EXTRACREDIT
AMRAP 40’
1 Mile Bike
500 m Row
400 m Run
30 Hollow Rocks
HULK BULK
Incline Bench Press
2×6-8
2×8-10
Strict Pull Up
1xMax@75%
1xMax@50%
2xMax@25%
2x
10-15 Ez Bar Curls
VEGA
EMOM 21’
I 1 Snatch @80%
II 5 Deficit Strict Handstand Push Ups
III 15/12 Cal SkiErg
FOR TIME
300 Cal Bike