Lunedì 17 agosto 2026
Rest Day – Box Chiuso
Martedì 18 agosto 2026
WOD – AMRAP 12’
3 Power Cleans
3 Front Squats
3 Push Presses
8 Burpee Overs
8 Toes To Bar
Then
In 8’ Find 1 Heavy Complex
1 Power Clean
1 Front Squat
1 Push Press
HYROX
3x
1 Sled Push
400 m Run
Rest 2’
Then
2 ROUNDS
1000 m Row
100 m Farmer Carry
Istruttori
7:00 – 9:30 – 12:30 Sara
17:30 – 18:30- 19:30 Alessandro
Mercoledì 19 agosto 2026
WOD – 5 ROUNDS
500/400 m Row//400 m Run
20-10 Push Ups
16 Alt DB Snatches
STRENGTH – SIXPACK FOR QUALITY
30 Weighted Sit Ups
40 Sit Ups
50 Crunches
HYROX
Team of 2
800 m Run Together
80 m Burpee Broad Jumps
80 Sit Ups
80 Air Squats To Medball
600 m Run Together
60 m Burpee Brand Jumps
60 Sit Ups
60 MB Squat Jumps
400 m Run
40 m Burpee Broad Jumps
100 Wall Ball Shots
Istruttori
7:00 – 9:30 Aurelio
12:30 Sara
17:30 Fabio
18:30 Hyrox Fabio
19:30 Fabio
Giovedì 20 agosto 2026
WOD – 4 ROUNDS
20-15-10-5
Back Squat @BW
400 m Run
STRENGTH – SIXPACK
AMRAP 7’
5”-15” Support L-Sit
8+8 KB Side Bends
15 BB Good Morning
HYROX
AMRAP 24’
400 m Run
15 Burpee Box Jumps
30/24 Cal Erg
12,5 m Sled Push
Istruttori
7:00 – 9:30- 12:30 Alessandro
17:30 Aurelio
18:30 – 19:30 Hyrox William
Venerdì 21 agosto 2026
STRENGTH – FORGELAB
4 Sets
8-12 DB Bench Press
Max Strict Pull Ups
Rest 2’
WOD – EMOM 12’
I Max BB Curl And Presses
II Max MB Sit Ups
III 150/120 m Row Sprint
Istruttori
7:00 – 9:30- 12:30 Fabio
17:30 – 18:30 – 19:30 Alessandro
Sabato 22 agosto 2026
WOD
AMRAP 2’
Deadlifts @100/75
AMRAP 19’
4 Box Jumps @75/60
9 Kipping Pull Ups
13 Speed Burpee Overs
17 Hand Release Push Ups
AMRAP 2’
Deadlifts @100/75
Istruttori
7:00 – 9:30 Alessandro
EXTRACREDIT
BOOSTLAB
Hip Thrust
3×10
DB Bulgarian
4×6
Reverse Hyperextension
4×12
FORGE LAB
Bench Press
5×3@80%
Shoulder Press
3×8
Tricep Pushdown
4×15
ROXLAB
FOR TIME
2500 m Row
1500 m Ski
4000 m Run
T.C. 50’
Per info sulla fase SPP di
RoxLab @aureliogigi e @samuele_abrami