Settimana 14-19 ottobre 2024

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