Lunedì 17 febbraio 2025
WOD – E2MO2M x 20′
10 Box Jumps
3 Hang Squat Cleans
Martedì 18 febbraio 2025
WOD – FOR TIME
2’ On 1’ Off
50/40 Cal Row
50 Wall Ball Shots
50 Burpee Over Rower
50 Wall Ball Shots
50/40 Cal Row
HYROX CLASS
3 ROUNDS
150/120/90 m Farmer Carry
400 m Run
30 Air Squats
12,5 m Sled Push AHAP
BADASS CLASS
Back Squat
4×4@80%
Hip Thrust
4×8
Sorensen Hold
2×60”
Mercoledì 19 febbraio 2025
STRENGTH – BENCH PRESS
5×3-5
WOD – 3 ROUNDS
75 Double Unders
50 Russian Swings
20/10 Strict Knees To Elbows
HYROX CLASS
FOR TIME
3200/2500 m Row
E4MO4M
60 m Farmer Carry
10/6 Push Ups
Giovedì 20 febbraio 2025
SKILL – DIP
Ring/Parallette
Kipping
WOD – 10 ROUNDS
10 Sit Ups
9 Push Presses
10 Sit Ups
6 Ring Dips/HR Push Ups
BADASS CLASS
Deadlift
4×4@80%
Bulgarian Split Squat
4×8
Banded Hip Thrust
2×12+
Venerdì 21 febbraio 2025
WOD – E3MO3M x 21’
In 45”
3-6-9
m Shuttle Run
Max Reps Cleans
HYROX CLASS
3 ROUNDS
30 m Lunges
30 Wall Ball Shots
800 m Run/1000 m Row/1000 m SkiErg
Sabato 22 febbraio 2025
WOD – FOR TIME
400 m Run
30 Deadlifts
20 Bar Facing Burpees
10 Ground To Overheads
30 Cal Row
10 Ground To Overheads
20 Bar Facing Burpees
30 Deadlifts
400 m Run
EXTRACREDIT
HYROX EXTRACREDIT
2x
1’ Run 1’ Rest
2’ Run 1’ Rest
3’ Run 1’ Rest
4’ Run 1’ Rest
150 Wall Ball For Time
HULK BULK
Incline Bench Press
1×4-6
2×6-8
1×10-12
Tricep Pushdown
3×8-12
DB Curl
5×8-12
VEGA
Snatch
8@65%
8@70%
2xMax reps in 3’@75%
Rest 2’
EMOM 28’
I 18/15 Cal SkiErg
II 3 Front Squats @80%
III 5 Ring Muscle Ups
IV 2 Deadlifts @80%