Lunedì 16 settembre 2024
WOD – AMRAP 20′
200 m Run/Row
10 Pull Ups
1 Bear Complex*
Rest 1’
*Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Martedì 17 settembre 2024
GRIP STRENGTH – SUPERSET
6 Bent Over Rows (Pendlay)
6 Deadlifts
WOD – AMRAP 15′
3-6-9-15-…
Push Ups
Sit Ups
Air Squats
Mercoledì 18 settembre 2024
WOD – 20 ROUNDS
1 Heavy Clean
4 Pull Ups
6 Box Jumps
HYROX CLASS
FOR TIME
100 Burpees
125 m DB Walking Lunges
150 Cal Row
EMOM
5 Russian Swings
Giovedì 19 settembre 2024
STRENGTH
3 x Max Ring Support Hold
Then
Shoulder Press
6-6-6
WOD -AMRAP 10′
10 DB Snatches
10 Kipping Toes To Bar
Venerdì 20 settembre 2024
WOD – 5 ROUNDS
5 ROUNDS
21/18 Cal Row
15 Burpee Overs
9 Thrusters 50/35
Rest 1’
HYROX CLASS
COUPLE WOD
AMRAP 30’
Cal Row
Buddy 1: Row
Buddy 2: 5 Shuttle Run + 2 Shuttle Farmer Carry
Switch Every 2’
Sabato 21 settembre 2024
WOD – FOR TIME
15-12-9-6-3
Clean And Jerks
400 m Run After
15-12-9-6
EXTRACREDIT
HYROX EXTRACREDIT
FOR TIME
800 m Run
1000 m Row
50 m Sled Push
800 m Run
1000 m Row
50 m Sled Pull
800 m Run
1000 m Row
80 m Burpee Broad Jumps
BADASS CLASS 17/09/2024
Back Squat
3×8/10
Hip Thrust
3×8/10
Clam Shell
2×20/25
HULK BULK
Bench Press
2×10/12
1×15/20
Tricep Pushdown
3×15
Seated Barbell Curl
4×5
VEGA
SNATCH
E2MO2M x 14’
1 Power Snatch
1 Hang Snatch
1 Overhead Squat
FOR TIME
30 Bar Muscle Ups
50 GHD Sit Ups
250 Double Unders
50 Pistols
30 Handstand Push Ups