Lunedì 18 agosto 2025
STRENGTH – 4-5 SETS
6 Bent Over Row
6 Strict Ring Dip or 20”-30” Ring Support Hold + 6 Push Up
WOD – 5 ROUNDS NOT FOR TIME
21 KB Swings
15m Walking Lunges
9 Strict Knees To Elbows
7 Sara
9:30 Sara-Fabio
12:30 Alessandro
17:30-18:30-19:30 Eugenio
Martedì 19 agosto 2025
WOD – FOR TIME
3 Rounds Cindy
400 m Run
3 Rounds Cindy
40 Step Ups
3 Rounds Cindy
400 m Run
3 Rounds Cindy
500/400 m Row
3 Rounds Cindy
HYROX CLASS
AMRAP 30’
750/600 m Row
400 m Run
50 m Burpee Box Jumps
12,5 m Sled Push
BADASS EXTRACREDIT
4 SETS
8 Hip Thrust
16 DB Walking Lunges
Kalsu Hip Thrust
2×20
7-9:30-12:30 Sara
17:30-18:30-19:30 Aurelio
Mercoledì 20 agosto 2025
STRENGTH – 5 SETS
4 Deadlifts
6 Bench Presses
Rest 1’30”-2’
WOD – 3 ROUNDS
8 Deadlifts
30” Barbell Hang Hold
35 Sit Ups
HYROX CLASS
3 ROUNDS
750/600 m Row
100 m Farmer Carry
600 m Run
30 m Burpee Borad Jumps
7 Alessandro
9:30 Aurelio-Fabio
12:30 Aurelio
17:30-18:30-19:30 Sara
Giovedì 21 agosto 2025
WOD
AMRAP 5’
25 Burpees
25 Wall Ball Shots
Max Reps Push Presses
Rest 2’
AMRAP 4’
20 Burpees
20 Wall Ball Shots
Max Reps Push Presses
Rest 2’
AMRAP 3’
15 Burpees
15 Wall Ball Shots
Max Reps Push Presses
7-9:30 Aurelio
12:30 Sara
17:30-18:30-19:30 Andrea
Venerdì 22 agosto 2025
COUPLE WOD – AMRAP 28’
Row For Distance
Switch Every 2’
A: Row
B: 25-15 Push Ups
25 Sit U
HYROX CLASS
Test
500 m Run
1000 m SkiErg/RowErg
500 m Run
100 m DB Walking Lunges
500 m Run
1000 m RowErg/SkiErg
500 m Run
200 m Farmer Carry
500 m Run
100 Wall Ball Shots
7-9:30-12:30 Sara
17:30-18:30-19:30 Aurelio
Sabato 23 agosto 2025
WOD – 10 ROUNDS
2 Devil Presses
4 Box Jumps
6 Toes To Bar
8 Reverse Lunges
9:30 Sara
12:30 Eugenio
EXTRACREDIT
HYROX
Day 1
FOR TIME
1600 m Run
100 Cal Assault Bike
100 Cal SkiErg
100 Cal Row
1600 m Run
Day 2
10 ROUNDS
250 m Run
12,5 m Sled Push
Rest 1’
HULK BULK
Incline Bench Press
3×6-8
2×8-10
Peck Machine
3×15
Alternate DB Curl
3×10
VEGA
FOR TIME
800 m Run
50 Deadlifts @100/75
50 Bench Presses @60/40
1000/800 m Row
50 Pistols
50 Handstand Push Ups
1000/800 m SkiErg