Lunedì 14 ottobre 2024
STRENGTH – STRICT PULL UP
WEIGHTED STRICT PULL UPS
3-3-3-3
Or AMRAP 10’
4 Banded Strict Pull UpsUnbroken
WOD – 10 ROUNDS
12 American Swings
30 Double Unders
Martedì 15 ottobre 2024
WOD – AMRAP 18′
5 Thrusters
1 Round Cindy*
*5 Pull Ups
10 Push Ups
15 Air Squat
HYROX CLASS – WOD
AMRAP 25’
300/250 m Row Or 15/12 Cal SkiErg
12 DB Front Squats
20 m Bear Crawl
10 DB Step Overs
Rest 5’
50 Wall Ball For Time
Mercoledì 16 ottobre 2024
STRENGTH – PUSH PRESS
8-8-5-5
WOD – FOR TIME
1000/800 m Row
21 Shoulder Presses
750/600 m Row
15 Push Presses
500/400 m Row
9 Push Jerks
HYROX CLASS
AMRAP 35’
300 m Run
40m Burpee Broad Jumps
400m Row
100m Farmer Carry
50m DB Lunges
30 Wall Ball Shots
Giovedì 17 ottobre 2024
WOD – 5 X AMRAP 3′
10-8-8-6-6
Power Snatches
Max Distance Row
Rest 3’
Venerdì 18 ottobre 2024
WOD – FOR TIME
21-15-9
Push Press @70%5RM
Box Jumps @75/60
100 m Farmer Carry
After Each Round
STRENGTH – SIXPACK
4 ROUNDS
1’30” On 1’ Off
30 KB Russian Twists + Max Hollow Hold
HYROX CLASS
EACH FOR TIME
0-6’ 18’-24’
600 m Run
300 m Row
In 6’-12’ 24’-30’
600 m Run
100 m Farmer Carry 2×24/16
In 12’-18’ 30-36’
600 m Run
30 m Walking Lunges
Sabato 19 ottobre 2024
WOD – AMRAP 20′
200 m Run
1 Round DT*
*12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
EXTRACREDIT
HYROX
HYROX
3 ROUNDS
1600 m Run
20 Sandbag Thrusters
60” Plank Hold
HULK BULK
HULK BULK
Incline Bench Press 30°
8-8-8-8
Skull Crushers
20-15-10
DB Lateral Raises
3×15
VEGA
VEGA
EMOM 16’
I 1-4 Strict Deficit HSPU
II 8 Alternate Pistols
AMRAP 7’
3 Deadlifts 150/100
1 Power Clean 90/60
1 Strict Ring Muscle Ups