Lunedì 15 giugno 2026
STRENGTH – 4/5 SETS
3 Deadlifts
1 Broad Jump
WOD – AMRAP 10’
3-5-9-12-15-…
Deadlifts @85/60
Pull Ups
HYROX
Every 2’30” x 10’
150 m Run
5+5 Bulgarian Split Squats
3 ROUNDS
800 m Run
30 Reverse Lunges
30 Burpees
Istruttori
7:00 – 9:30 Alessandro
12:30 Sara
17:30 Elisa
18:30 Hyrox Aurelio
18:30 Elisa
19:30 Elisa
Martedì 16 giugno 2026
WOD – 10 ROUNDS
30 Double Unders
15 MedBall Squat Cleans
10 Alternate MedBall V-Ups
150 m Run
1 Rope Climb
HYROX
5 ROUNDS
500/400 m Row
400 m Run
20 m Burpee Broad Jumps
40 m Farmer Carry
1 Lane Sled Push
BOOSTLAB
Back Squat
Test 3,2,1
DB Romanian Deadlift
(Tempo)
12-12-10
AMRAP 5’
20” Wall Sit
8 Squat Jump
Istruttori
7:00 – 9:30 Elena
12:30 Sara
17:30 Elisa
18:30 Boost Lab Aurelio
18:30 Elisa
19:30 Elisa
Mercoledì 17 giugno 2026
WOD – FOR TIME
9-6-3
Power Snatches
200 m Run
Rest 2’
9-6-3
Power Snatches
Box Jumps
Rest 2’
9-6-3
Power Snatches
200/180 m Row
HYROX
E4MO4M x 24’
I 500/400 m SkiErg + 30 m Farmer Carry
II 500/400 m Row + 12 Burpee Facing Rowerg
III 0.5 Mile Assault Bike + 15 Sit Ups + 15” Hollow Hold
Istruttori
7:00 – 9:30 Elisa
12:30 Elena
17:30 Alessandro
18:30 Hyrox Alessandro
19:30 Alessandro
Giovedì 18 giugno 2026
STRENGTH – 3 SETS
5 Shoulder Presses + 5 Push Presses
WOD – 8 x AMRAP 1’30”
8 Lateral Burpees
8 Push Presses @40/30
8 Pull Ups
Rest 30” Between AMRAPs
HYROX
FOR TIME
800 m Run
50 Wall ball Shots
40 m Walking Lunges
40 m Burpee Broad Jumps
600 m Run
40 Wall ball Shots
30 m Walking Lunges
30 m Burpee Broad Jumps
400 m Run
30 Wall ball Shots
20 m Walking Lunges
20 m Burpee Broad Jumps
BOOSTLAB
Deadlift
Test 3-3-3 (or 3,2,1)
Bulgarian Split Squat (No pause)
8-6-6
Istruttori
7:00 – 9:30 – 12:30 Elisa
17:30 Elena
18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 19 giugno 2026
WOD – EMOM 36’
I 14/11 Cal Row
II 14 DB Hang Clean And Jerks
III 14/11 Cal Row
IV 30 m DKB Front Rack Carry
V 14/11 Cal Row
VI Plank Hold
HYROX
EMOM 36’
I 14/11 Cal Row
II 14 DB Hang Clean And Jerks/20 KB Swings
III 14/11 Cal Row
IV 30 m DKB Front Rack Carry
V 14/11 Cal Row
VI Plank Hold
FORGELAB
Bench Press
4×8
Rolling DB Tricep Extension
3×10
100 Barbell Curl For time
Istruttori
7:00 -09:30 Alessandro
12:30 Sara
17:30 Elisa
18:30 Elisa
18:30 ForgeLab Aurelio
19:30 Elisa
Sabato 20 giugno 2026
WOD – 6 ROUNDS
300 m Run
12 Push Presses
12 Box Jumps
12 Sumo Deadlift HighPulls @50/35
Istruttori
9:30 Alessandro
12:30 Alessandro
EXTRACREDIT
FORGE LAB
5 ROUNDS
Incline Bench Press
4×6-8
EZ Bar Curl
3×10-12
DB Shrugs
3×25
HYROX
Morning Session
60’ Easy Run
Afternoon Session
4 ROUNDS
40 Cal Bike
20 DB Thrusters 2×15/10
25 m Sled Pull
Rest 2’
100 Wall Ball Shots
Per info sulla fase SPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
FOR TIME
20 Deficit Handstand Push Ups
10 Squat Cleans @80/55
15 m Handstand Walk
10 Squat Cleans
5 Wall Walks
10 Squat Cleans
Per info su Vega Program @elisamariani93