Lunedì 16 dicembre 2024
WOD – FOR TIME
250/200 m Row
Then
3 ROUNDS
10 Pull Ups
11 Hang Cleans 60/40
12 Bar Facing Burpees
25 Air Squats
250/200 m Row
Then
3 ROUNDS
10 Push Ups
11 Front Squats
12 Bar Facing Burpees
25 Sit Ups
250/200 m Row
Martedì 17 dicembre 2024
STRENGTH
4 SETS
10 Deadlifts
10 Strict Pull Ups
10 Dips
WOD – SIXPACK
AMRAP 9’
8/15 Push Ups
15 Tuck Crunches
1-2-3-4-5-…
Strict Toes To Bar
HYROX CLASS
5 ROUNDS
10 Step Ups 50 cm 2×15/10
10 Russian Swings 1×32/24
100 m Run
3 ROUNDS
20 Step Ups 50 cm
20 Russian Swings
200 m Run
1 ROUND
30 Step Ups 50 cm
30 Russian Swings
400 m Run
BADASS CLASS
Back Squat
4×6@65%
Rest 2’30″
Hip Thrust
4×10@65%
Rest 2’
DB Walking Lunges
2×20
Rest 1’
Mercoledì 18 dicembre 2024
WOD – 5 ROUNDS
15/12 Cal Bike
9 Back Squats
12 Burpees
Rest 2’/3’
HYROX CLASS
Strength
4 SETs
40 m Farmer Carry AHAP
Rest 1’30”
AMRAP 25’
35 Cal Row/Ski
45 Sit Ups
400 m Run/20/16 cal bike
Giovedì 19 dicembre 2024
STRENGTH – PUSH PRESS
10-8-6-6
WOD – FOR TIME
3 ROUNDS
750/600 m Row
50 Sit Ups
3 Rope Climbs
BADASS CLASS
Deadlift
4×6@65%
Rest 2’30”
DB Reverse Lunges
4x(10+10)
Rest 2’
Banded Hip Thrust
3×12
Rest 1’30”
Venerdì 20 dicembre 2024
WOD – EMOM 19′
I 35 Double Unders +Max Ground To Overheads
II Rest
SIXPACK
Accumulate
3’ Plank Hold
1’30” R Lateral Plank
1’30” L Lateral Plank
TEAM RACE ORE 18:30
Sabato 21 dicembre 2024
WOD – “DIRTY THIRTY v2”
FOR TIME
400 m Run
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings
30 Walking Lunges
30 Knees To Elbows
30 Push Presses
30 Back Squats
30 Wall Ball Shots
30 Burpees
400 m Run
EXTRACREDIT
HYROX EXTRACREDIT
2x
1500 m Run
Rest 2’
2x
1000 m Run
30 Wall Ball Shots
Rest 2’
2x
500 m Run
50 Wall Ball Shots
Rest 2’
HULK BULK
Bench Press
2×4/6
3×6/8
Tricep Pushdown
3×15
Barbell Curl
3×6/10
VEGA
10 ROUNDS
1’ Max Handstand Push Ups
1’ Rest
FOR TIME
21-15-9
Hang Power Snatches
Overhead Squats 40/30
Every Drop 15 Cal SkiErg