Lunedì 18 novembre 2024
WOD – FOR TIME
6-9-12-9-6
Thrusters
Weighted Pull Ups
Burpee Over Bar
Martedì 19 novembre 2024
STRENGTH – 4/5 ROUNDS
2 Rope Climbs ADAP
30” Handstand Practice
WOD – AMRAP 8′
4 DB Snatches R
4 DB Snatches L
8 Seated Med Ball Throws
HYROX CLASS – COUPLE WOD
20 ROUNDS (I Go You Go 10 Each)
12/9 Cal Row
12 Wall Ball Shots
Then
100/80 Cal Bike For Time
BADASS CLASS
Back Squat
5×5
Romanian Deadlift
3×10
Clam Shell
2×20
Mercoledì 20 novembre 2024
WOD – “HARD CHIEF”
5 ROUNDS
AMRAP 4’
3 Power Clean And Jerks
6 Push Ups
9 Air Squats
Rest 2′
HYROX CLASS
1’ On 20” Off (8′)
1. A. Squat Jumps
B. Row Sprint
2. A. Double Push Up Burpees
B. KB russian Swings
3. A. Sled Push
B. DB Shoulder Presses
4. A. SkiErg Sprint
B. KB Front Rack Carry
Giovedì 21 novembre 2024
WOD – 5 ROUNDS
In 4’
30 Russian KB Swings
Max Cal Row
Rest 1’
BADASS CLASS
Pause Back Squat
5×8
Hip Thrust
3×10
Bulgarian Split Squats
2×10
Venerdì 22 novembre 2024
SKILL – EMOM 10′
I 20” Bottom Front Squat Hold
II 10 Pause Ring Row
WOD – AMRAP 8′
10-8-6-4-2
Front Squats
Kipping Chest To Bar
Max Front Squat
HYROX CLASS
3 ROUNDS
150 m Farmer Carry
20 Goblet Squats
400 m Run/Row
25 m Sled Push
20 DB Deadlifts
400 m Run/Row
Sabato 16 novembre 2024
WOD – E3MO3M x 30’
100 m Run
4 Power Cleans
6 Burpee Overs
EXTRACREDIT
HYROX EXTRACREDIT
AMRAP 20’
200 m Run Fast
200 m Run Easy
Rest 5’
AMRAP 20’
200 m SkiErg Fast
150 m Row Easy
HULK BULK
Bench Press
2×8/10
2×10/12
Barbell Curls
3×6/10
3 Supersets
10 Tricep Pushdowns
15 DB Hammer Curls
VEGA
E5MO5M x 4 ROUNDS
30 GHD Sit Ups
20 Strict Handstand Push Ups
10 Power Snatches
3000 m Row For Time