Lunedì 15 settembre 2025
WOD – 7 ROUNDS
15 KB Russian Swings
15 Sit Ups
7-6-5-4-3-2-1
Shoulder Presses
HYROX CLASS – ENGINE h 18:30
AMRAP 25’
9-12-15-18…
DB Step Ups
Wall Ball Shots
Cal Row
400 m Run After Each Round
Istruttori
7-9:30 Alessandro
12:30 Sara
17:30-18:30-19:30 Elisa
Hyrox 18:30 Aurelio
Martedì 16 settembre 2025
STRENGTH – Deadlift
6×4
WOD – 3 ROUNDS
3 ROUNDS
500/400 m Row
21 Front Squats 40/30
400 m Run
HYROX CLASS – RACE/TECH h 12:30
AMRAP 24’
P1 350 m row pacing
P2 150 m run + max wall ball shots
BOOSTLAB h18:30
Hip Thrust
3×8/10
Romanian Deadlift
3×8/10
Clam Shell
2×20
Istruttori
7-9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30-19:30 Eugenio
18:30 Boostlab Aurelio
Mercoledì 17 settembre 2025
WOD – FOR TIME
27-21-15-9
Push Presses
Box Jumps
SIXPACK – EMOM 8′
I 10 Weighted Sit Ups
II 3/5 Evil Wheels
HYROX CLASS – BUILD h 18:30
4 Sets
16 Heavy DB Walking Lunges
150 m Jog
5 ROUNDS
250 m Row
10 DB Thrusters
15 Push Ups
20 Sit Ups
Istruttori
7-9:30 Elisa
12:30 Elena
17:30 -18:30 Hyrox Aurelio
19:30 William e Aurelio
Giovedì 18 settembre 2025
WOD – 3xAMRAP 4’
1-2-3
Cleans
Wall Walks
Then Max Double Unders
Rest 2’
BOOSTLAB h18:30
Back Squat
8RM + Back Off
DB Lunges
8-8-8
Lying Lateral Raises
2×15/20
HYROX – ENGINE h18:30
FOR TIME
50/45 Cal Row
5 MB Circuits
40/35 Cal Row
4 MB Circuits
30/25 Cal Row
3 MB Circuits
20/15 Cal Row
2 MB Circuits
10/5 Cal Row
1 MB Circuit
1 MB Circuit: 10 Med Ball Step Overs, 10 Med Ball Sit Ups, 5 Wall Ball
Istruttori
7-9:30 Sara
12:30 Elisa
17:30-18:30-19:30 Hyrox Elena
18:30 BoostLab Aurelio
Venerdì 19 settembre 2025
STRENGTH – 3/4 SETS
1-4 Strict Pul Ups
5-8 KB One Arm Row
WOD – 3 ROUNDS
30/10 Pull Ups
50 Sit Ups
30 Barbell Lunges
100 Double Unders
FORGELAB h18:30
Bench Press
4×8-10
Seated Arnold Press
3×8-10
3 Sets
10-15 DB Curls
10-15 Skull Crushers
HYROX CLASS – BUILD h 19:30
Waterfalll
10 DB Push Presses
20 m Burpee Broad Jumps
30 m Heavy Farmer Carry
40 m Walking Lunges
50 m Sled Push
Istruttori
7-9:30 Alessandro
12:30 Sara
17:30-18:30-19:30 Hyrox Elisa
18:30 ForgeLab Aurelio
Sabato 13 settembre 2025
WOD – COUPLE AMRAP 25’
50 Cal Row
30 Push Presses
30 Front Squats
9:30 William e Aurelio
12:30 Eugenio
EXTRACREDIT
HYROX
Day 1
5x
1000 m Run
500 m SkiErg
Day 2
8x
500 m Run
25 m Sled Push
FORGE LAB
Chest Press
10-10-10-8-8-8
Rest 1’30″
Tricep Pushdown
3×12-15
VEGA
FOR TIME
30 Hang Cleans 80/55
50 Alternating Pistol Squats
2000/1600 m Row
4xMax Wall Facing Handstand Push Ups