Lunedì 17 marzo 2025
SKILL – KIPPING PULL UPS
Practice
WOD – AMRAP 20’
4-8-12-16-…
Pull Ups
Push Presses
Back Rack Lunges @30/20
60 m Farmer Carry
After Each Set
Martedì 18 marzo 2025
WOD – 7 ROUNDS
3 Wall Walks
9 Box Jumps
6 Deadlifts T&G
Rest 1’
HYROX CLASS
IN 12’
75 Wall Ball Shots
800 m Run
AMRAP Burpee Box Step Overs 50 cm
Rest 2’
4 ROUNDS
2’ Row
2’ Rest
BADASS CLASS
Back Squat
4×6@70%
Rest 2’30”
Hip Thrust
4-6-10-12
Rest 2’
Sorensen Hold
2×60”
Mercoledì 19 marzo 2025
WOD – FOR TIME
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit Ups
5-4-3-2-1
Rope Climbs
HYROX CLASS
Sled Push
4×12,5 m AHAP
Rest 2’ between sets
4 ROUNDS
3’ Max Cal Row
1’ Wall Ball Shots
1’ Max Box Step Over
1’ SkiErg
Giovedì 20 marzo 2025
STRENGTH – COMPLEX
1 Clean
1 Front Squat
1 Shoulder To Overhead
WOD – FOR TIME
“Jackie”
1000 m Row
50 Thrusters @20/15
30 Pull Ups
BADASS CLASS
Back Squat
3×5@70%
Rest 2’
DB Romanian Deadlifts
2×10-12
Venerdì 21 marzo 2025
WOD – 5 ROUNDS
150 m Run
6 Back Squats @>65%
10 Burpees
Rest 1’30-2’
HYROX CLASS
6 ROUNDS
1’ Row/Ski
1’ Burpees
2’ 300 m Run
Sabato 22 marzo 2025
WOD – 4 ROUNDS
16 Alt DB Snatches
12 Toes To Bar/V-Ups
8 2DB Thrusters
EXTRACREDIT
HYROX EXTRACREDIT
Sled Push
4×12,5 m AHAP
Rest 2’ between sets
1600 m Run
50 m Sled Push (4 Lanes)
1200 m Run
37,5 m Sled Push (3 Lanes)
800 m Run
25 m Sled Push (2 Lanes)
400 m Run
12,5 m Sled Push (1 Lane)
HULK BULK
“Lynne”
5 ROUNDS
Max Reps Bench Press @BW
Max Reps Pull Ups
Rest As Needed Between Rounds
Tricep Pushdowns
3×10-15
VEGA
EMOM 10’
1 Hang Power Snatch
2 ROUNDS FOR TIME
35 GHD Sit Ups
35 m Handstand Walk
35/25 Cal Bike