Lunedì 14 luglio 2025
WOD – AMRAP 24′
3 Power Cleans
6 Box Jumps
200 m Run
Martedì 15 luglio 2025
WOD – FOR TIME
20 Front Squats
20 Facing Burpees
20 Push Presses
20 Facing Burpees
20 Thrusters
SIXPACK FOR SUMMER – EMOM 8′
I 20” Hollow Hold + 10 Tuck Crunches
II 10” L-Sit + 10/6 Knees To Chest
HYROX CLASS
Sled Push
Find a Heavy 12,5 m In 12’
FOR TIME
100/80 Cal Row
100 DB Hang Clusters 1×20/12,5
800 m Run
100 Wall Ball Shots
BADASS CLASS
HIP THRUST
3×6
2×10
Rest 2’
Romanian Deadlifts
3×6-8
Rest 1’30”
Pelvic Drop
2×15-20
Mercoledì 16 luglio 2025
COUPLE WOD – 3 ROUNDS
50 Pull Ups
100 DB Power Snatches
200 Double Unders
HYROX CLASS
AMRAP 10’
500/400 m Row
20/10 Push Ups
AMRAP 10’
400 m Run
20/10 Jumping Pull Ups
AMRAP 10’
500/400 m SkiErg
12,5 m Sled Push
Rest 2’ Between AMRAPs
Giovedì 17 luglio 2025
STRENGTH – EMOM 10′
10 Push Presses
8 Bent Over Row
WOD – AMRAP 10′
2-4-6-8-…
Back Rack Reverse Lunges
Strict Toes To Bar
Venerdì 18 luglio 2025
WOD – “DISRUPTED DT”
Every 3’ For 7 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
HYROX CLASS
EVERY 6’ x 24’ (4 ROUNDS)
500/400 m Row
400/300 m Run
Max Wall Ball Unbroken
Sabato 19 luglio 2025
WOD – FOR TIME
5000/4000 m Row or Ski or 10/8 KM Bike(6.2/5 Miles)
E5MO5M
10 Shoulder Press
10 Bent Over Row
10 V-ups
30/20
EXTRACREDIT
HYROX
Day 1
5-4-3 Km Run@80%
Rest 5’ Between Sets
Day 2
5 SETS
10 Back Squats
400 m Run
25 m Sled Push
Rest 3’
HULK BULK
4 ROUNDS
6-4-2 Bench Press
6-4-2 Weighted Pull Ups
Rest 1’-2’
3 SETS
20 Hammer Curls
15 Tricep Pushdowns
VEGA
10’ PRACTICE
Wall Facing Handstand Push Ups
4 ROUNDS
500/400 m Row
6 Deficit Handstand Push Ups